Methylation, Nutrition, And Lifestyle Habits

Dr. Alex Jimenez Explains Methylation, Nutrition & Lifestyle Habits

A variety of healthcare professionals recommend full MDL or portions of the program to their patients. Research studies report that participants have responded well to the diet plan. By way of instance, a 57-year-old male diagnosed with diffuse myalgia and arthralgia as well as a history of toxic mold exposure, who had a methyl donor intolerance and who had a baseline homocysteine of 15.7. After one month of the MDL program, his follow-up homocysteine was 11.8, which reduced his symptoms. No additional modifications were made to his diet plan. Functional medicine practitioners and doctors may utilize the MDL program in a variety of ways, including:

• As a treatment for long-term methylation support
• Together with folate and other supplements to improve effectiveness
• As an alternative treatment option for people with methyl donor intolerance

In this article, however, we will discuss the importance of obtaining nutrients from food rather than with supplementation. The following information reviews the foundational interventions which are relevant to the Methylation Diet and Lifestyle, or MDL, program. We will also provide a collection of smoothies and juices which can help promote methylation support and effectiveness. According to healthcare professionals, nutrients from foods improve methylation support and address significant genetic SNPs.

Food-Based Nutrients

Improving methylation through non-fortified whole foods is a safe and effective treatment, as long as enough of the relevant nutrients are consumed. During a 16-week human placebo-controlled trial, an increase of 200 mcg/d folate from folate-rich foods demonstrated the same capability to increase plasma and erythrocyte folate levels as well as to lower homocysteine compared with an equal amount of supplemental folic acid or 5-mTHF as Metafolin?. Dietary folate, along with changes to lifestyle habits, can improve methylation.

There is currently no limit set for folate intake from non-fortified foods and no research studies have found side-effects from folates and other methylation nutrients from foods. But, what amount of nutrient intake is enough to optimize methylation status? This will inevitably be different for each individual based on their genetic fingerprint and environmental factors. A Cochrane systematic review, published in 2014, demonstrated that food-sourced folate could protect against the risk of cancer, specifically breast cancer, within the range of 153 – 400 mcg/d, suggesting that increased supplementation is not necessarily beneficial for the general population.

However, specific populations may have genetic or environmental factors which may need them to have higher nutrient intakes. There are a variety of nutrients involved with methylation enzymes and pathways, demonstrated as either substrates or cofactors. Table 6 below, lists these important nutrients and their dietary sources, including methionine, cysteine, taurine, DHA, zinc, magnesium, potassium, riboflavin, niacin, pyridoxine, folate, vitamin B12, betaine, choline, and sulfur. Several of these nutrients have previously been utilized as targeted supplements by many functional medicine practitioners or doctors for a wide variety of diet plans.

Depending on the genotype of the individual, nutrient intake needs can be further customized to support an individual's potential enzyme deficiencies. Individuals with specific SNPs may benefit from increased intake of cofactor nutrients used by the associated enzyme because it has been demonstrated that increased cofactor intake can push the rate of enzymatic reactions forward. Table 7 below, lists commonly examined methylation-related genes and the nutrients that can be used to support activity and status, including MTHFR, MTR, MTRR, MAT1A, MAO, COMT, CBS, MTRR, and BHMT, as well as their cofactor nutrient support.

Nutrient Assimilation

If an individual's needs are determined either by laboratory testing or physical exam findings, the Five-R Protocol utilized as a part of the MDL program, is outlined in Table 8 as an ideal way to improve nutrient assimilation and functional status. It can be done together with a short-term course of methylation supplementation with subsequent transition to the MDL or with the MDL from the start. Functional medicine practitioners or doctors may recommend changes to nutrition and lifestyle habits for methylation support.

Nutrient supplementation is commonly used to help promote methylation support, however, research studies have demonstrated that the best way to improve methylation activity and its overall status is through food-based nutrient intake. High doses of supplements have been known to cause side-effects but eating nutrient-rich foods provides the same if not greater benefits than supplementation. Smoothies and juices such as those listed below can promote methylation support.

Dr. Alex Jimenez D.C., C.C.S.T. Insight

Smoothies and Juices for Methylation Support

While many healthcare professionals can recommend nutritional guidelines and lifestyle modifications to improve methylation support, there are several options you can try yourself at home. As described above, methylation support supplementation should be determined by a healthcare professional. Smoothies and juices are a fast and easy way to include all the necessary nutrients you need for methylation support without any side-effects. The smoothies and juices below are part of the Methylation Diet Food Plan.

Sea Green Smoothie

Servings: 1

Cook time: 5-10 minutes

? 1/2 cup cantaloupe, cubed

? 1/2 banana

? 1 handful of kale or spinach

? 1 handful of Swiss chard

? 1/4 avocado

? 2 teaspoons spirulina powder

? 1 cup water

? 3 or more ice cubes

Blend all ingredients in a high-speed blender until completely smooth and enjoy!

Berry Bliss Smoothie

Servings: 1

Cook time: 5-10 minutes

? 1/2 cup blueberries (fresh or frozen, preferably wild)

? 1 medium carrot, roughly chopped

? 1 tablespoon ground flaxseed or chia seed

? 1 tablespoons almonds

? Water (to desired consistency)

? Ice cubes (optional, may omit if using frozen blueberries)

Blend all ingredients in a high-speed blender until smooth and creamy. Best served immediately!

Sweet and Spicy Juice

Servings: 1

Cook time: 5-10 minutes

? 1 cup honeydew melons

? 3 cups spinach, rinsed

? 3 cups Swiss chard, rinsed

? 1 bunch cilantro (leaves and stems), rinsed

? 1-inch knob of ginger, rinsed, peeled and chopped

? 2-3 knobs whole turmeric root (optional), rinsed, peeled and chopped

Juice all ingredients in a high-quality juicer. Best served immediately!

Ginger Greens Juice

Servings: 1

Cook time: 5-10 minutes

? 1 cup pineapple cubes

? 1 apple, sliced

? 1-inch knob of ginger, rinsed, peeled and chopped

? 3 cups kale, rinsed and roughly chopped or ripped

? 5 cups Swiss chard, rinsed and roughly chopped or ripped

Juice all ingredients in a high-quality juicer. Best served immediately!

Zesty Beet Juice

Servings: 1

Cook time: 5-10 minutes

? 1 grapefruit, peeled and sliced

? 1 apple, washed and sliced

? 1 whole beet, and leaves if you have them, washed and sliced

? 1-inch knob of ginger, rinsed, peeled and chopped

Juice all ingredients in a high-quality juicer. Best served immediately!

Protein Power Smoothie

Serving: 1

Cook time: 5 minutes

? 1 scoop protein powder

? 1 tablespoon ground flaxseed

? 1/2 banana

? 1 kiwi, peeled

? 1/2 teaspoon cinnamon

? Pinch of cardamom

? Non-dairy milk or water, enough to achieve desired consistency

Blend all ingredients in a high-powered blender until completely smooth. Best served immediately!

ProLon? Fasting Mimicking Diet

Balanced methylation support can be achieved through proper nutrition. The ProLon? fasting mimicking diet offers a 5-day meal program which has been individually packed and labeled to serve the foods you need for the FMD in precise quantities and combinations. The meal program is made up of ready-to-eat or easy-to-prepare, plant-based foods, including bars, soups, snacks, supplements, a drink concentrate, and teas. The products are scientifically formulated and great tasting. Before starting the ProLon? fasting mimicking diet, 5-day meal program, please make sure to talk to a healthcare professional to find out if the FMD is right for you. The ProLon? fasting mimicking diet can help promote methylation support, among a variety of other healthy benefits.

Many doctors and functional medicine practitioners may recommend higher doses of methyl donors in several patients, however, further research studies are needed to determine the proper amount of methylation supplementation. The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions.

Curated by Dr. Alex Jimenez