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Monthly Archives: February 2022

Which magnesium is best for sleep and anxiety?

Your body has all it needs to regulate a good night’s rest. But we all know that the sleep circle may get interrupted for different reasons. Jetlag, stress, anxiety, extra work, we have been there! Fortunately, there are solutions you can choose from! We would like to share with you one of the most scientifically proven remedies for sleep and anxiety – magnesium! So let’s get down to it!

Magnesium for sleep

Our bodies need magnesium in large quantities. Yet, we do not produce this essential mineral independently and consume a rich diet or take a supplement. If we opt for a tablet, the NHS UK recommends 300 mg for men and 270 mg for women. A healthy adult has about 25 mg of magnesium in our body system, well below the recommended levels. Half of it is found in our bones and the other half in our soft tissue.

Poor sleep, hypertension, cardiovascular disease, and type 2 diabetes are the adverse side effects linked to a magnesium deficiency. 

A natural solution for insomnia is to incorporate the mineral into your diet. Magnesium is found in the body, and besides other health benefits, it can help your sleep. As a result, you’ll fall asleep more profoundly and quicker, which will make you rested for the day ahead. 

Several studies have shown that increasing your magnesium intake boosts your sleep performance and helps with anxiety! However, women are more affected by lower levels of it, and unfortunately, it can cause insomnia.

This essential mineral effectively reduced insomnia among elderly adults, too. However, the study above says that nearly 50 % of older adults do not get the best rest during the night. 

Additionally, when the participants added magnesium to their diets, they felt better, had longer sleep times, improved sleep efficiency, and had fewer early morning waking.

Turn your brain off at night!

If you are one of those who suffer from lack of sleep because you can’t turn your brain off at night, then read on, please! 

The good news is that magnesium helps to slow down your thinking! The secret is in regulating a neurotransmitter called GABA.

What is GABA? 

GABA is short for Gamma-Aminobutyric acid, and it is a vital amino acid that plays a crucial role in your overall sleep health. One of the primary functions of GABA is to help your brain power down for the night. In addition, this neurotransmitter slows down the communication between your brain and your central nervous system, helping you relax, de-stress, and ultimately fall asleep.

Magnesium promotes your body to maintain healthy levels of GABA. Plus, GABA can manage both body and mind calmly while preparing for sleep. This calming ritual is a natural boost to your circadian rhythms.

Your circadian rhythm is your internal clock. It cues your brain to feel sleepy when the sun goes down and more awake when the sun rises. Think of it as that the healthy circadian rhythm is a natural routine that allows for deeper, quality sleep.

Magnesium handles stress and anxiety

According to research, there is a link between magnesium and stress when we talk about sleep. The study results show that increasing the daily magnesium intake helps regulate both the sympathetic and parasympathetic nervous systems!

The parasympathetic nervous system is called the “rest and digest” system and makes your heart rate slow down and relax other systems in your body. On the other side, the sympathetic nervous system is the “fight-or-flight” response system and puts you in a heightened state of arousal.

The results of magnesium supplements in the study were: decrease in sleep disorders, irritability, poor concentration, and depression!

Magnesium Glycinate

Some magnesium supplements include a blend of different types of magnesium. This form helps with sleep regulation and anxiety!

 Magnesium glycinate has shown that helps:

  • Relieve anxiety,
  • Promotes bone health,
  • Manage blood sugar in people with diabetes may lower the risk of developing type 2 diabetes,
  • Maintain normal heart rhythms,
  • Reduce symptoms of PMS,
  • Amplify exercise performance,
  • Reduces pain. 

Certain conditions can improve with magnesium supplementation:

Goodwill Pharma’s Magnewill Rapid sachets contain magnesium glycinate! So if you wish for mental calm, relaxation, relief for anxiety and depression, and better sleep – click on the link and shop!

Magnesium supplementation is considered safe for healthy adults. However, we encourage you to consult your doctor before starting magnesium glycinate supplementation. Talk with your healthcare provider, especially if you have any heart or kidney problems. If you take antibiotics or other medications, ask how they’ll interact with magnesium.

When possible, choose a healthy diet plan, local and organic foods. These contain the highest concentration of nutrients and minerals. However, some soils don’t have essential nutrients, and as a result, fresh products can lack magnesium. 

Takeaway

Magnesium plays a crucial role in human health. Lack of it is linked to many adverse effects, including insomnia, anxiety, depression, heart disease, and diabetes. If you are not getting enough of this essential mineral, you may need to consider taking supplements! Many forms are present today, but magnesium glycinate may help with a good rest during the night and relief for anxiety. So choose your diet wisely and take care of yourself!

Our team delivers many articles to notify you about the latest health-related information. So read our blog and share it with a friend!


Resources

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

https://www.saga.co.uk/magazine/health-wellbeing/treatments/vitamins-minerals/are-you-getting-enough-magnesium

https://pubmed.ncbi.nlm.nih.gov/12163983/

https://pubmed.ncbi.nlm.nih.gov/11447329/

https://pubmed.ncbi.nlm.nih.gov/27933574/

https://www.healthline.com/health/magnesium-glycinate#benefits

https://pubmed.ncbi.nlm.nih.gov/21833524/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3201900/

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0742-z

Natural Ways To Keep Bones Healthy

Did you know that there is one fragility fracture in the UK every minute?

That is 1,400 a day, over 500,000 every year. There are many reasons why bones become fragile. Yet, there are also natural ways to keep bones healthy. Read on to find out what affects your bones and how you can protect them and keep them strong.

What affects bone health? 

Weak, fragile bones can be caused by anything that makes your body destroy too much bone or keeps your body from making enough bone.

  • Ageing 

As you age, your body may reabsorb calcium and phosphate from your bones instead of keeping these minerals in your bones. This makes your bones weaker. When this process reaches a particular stage, it is called osteoporosis.

Women over the age of 50 and men over the age of 70 have a higher risk for osteoporosis than younger women and men.

  • Lifestyle 

Certain habits, such as drinking alcohol or smoking, can weaken your bones or damage them. 

Excessive weight and lack of exercise are linked to less bone mass and weaker bones. 

Your diet matters too. If you do not take enough high-calcium foods, your body may not make enough new bone.

  • Medical disorders 

Some long-term medical conditions can confine you to a bed or chair. This keeps the muscles and bones in your hips and spine from being used or bearing any weight. As a consequence, you can suffer bone loss and fractures. 

Some other conditions, such as rheumatoid arthritis, chronic kidney disease, or diabetes, can also lead to bone loss.

How can you keep your bones healthy? 

Building healthy bones is extremely important. You incorporate minerals into your bones until 30, when you achieve peak bone mass. 

If you don’t build enough bone mass during this time or suffer bone loss later in life, you have an increased risk of developing fragile bones that break easily.

Yet, there are many natural ways to keep bones healthy as you age. 

  • Diet

Calcium is the most essential mineral for bone health, and it’s the main mineral found in your bones. Old bone cells are constantly broken down and replaced by new ones, so you need to consume calcium daily to protect bone structure and strength.

Good sources of calcium include dairy foods, green leafy vegetables, soya beans, nuts, and fish eaten with bones, such as sardines. 

Vitamin D plays several roles in bone health, including helping your body absorb calcium. People with low vitamin D levels tend to have lower bone density and are more at risk for bone loss. 

Good sources of vitamin D include oily fish, such as salmon, trout, whitefish and tuna. In addition, mushrooms, eggs and fortified foods, such as milk and cereals, contain plenty of vitamin D. 

  • Exercise

One of the best types of activity for bone health is a weight-bearing or high-impact workout, which promotes the formation of new bone. In children, this type of exercise increases the amount of bone created during the years of peak bone growth. In older adults, it can be highly beneficial for preventing bone loss. 

Some of the best workouts, which are safe even if you have osteoporosis, include tai chi, yoga, hiking, brisk walking, or even dancing.  

Should you take supplements? 

Bone is constantly in the process of being broken down and reformed. This requires an adequate supply of certain nutrients. 

As a result, you might consider certain dietary supplements to protect your bones and prevent osteoporosis in addition to an overall healthy diet. 

The most essential elements for healthy bones are calcium, vitamin D, magnesium and zinc. 

Another supplement to consider is collagen. It is the main protein found in bones. It contains glycine, proline, and lysine amino acids, which help build bone, muscle, ligaments, and other tissues.

Goodwill Pharma offers an optimal solution in the form of Cartinorm®+ BIOcollagen (10 g / 20 sachets). Its unique combination of ingredients helps your body use collagen in the best way. 

Takeaway

Have you ever broken a bone? If you haven’t, you might consider yourself lucky. Yet, it often has nothing to do with luck. Instead, there are things you can do to keep your bones break-free. 

Don’t take your bone health for granted. Do enough exercise, eat a balanced diet with the addition of quality supplements when necessary, and you should be able to rely on your bones for a long time. 

If you want to read more about exciting topics, follow our blog


Sources: 

https://m.ufhealth.org/what-causes-bone-loss

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060

https://www.healthline.com/nutrition/build-healthy-bones