What is magnesium good for?

Few supplements are more buzzed about than magnesium. It's frequently touted in health and beauty magazines, is one of only seven supplements recommended by Consumer Reports and is among the most suggested by health influencers. Even Taylor Swift has opened up about her love of the supplement, commenting for Elle magazine that she takes magnesium "for muscle health and energy."

All that attention has given magnesium a serious leg up over other health supplements as evidenced by the global magnesium supplement market being valued at nearly $13 billion. 

Here's what this popular mineral is, why it's so good for you and how much you should be getting daily for optimal health. 

What is magnesium? 

Magnesium is an essential mineral for human health. It's considered essential because the body needs it but does not produce it, so getting it requires diet or supplementation. "Magnesium is a key player in over 300 processes in the body," explains a registered dietitian and sports nutritionist who specializes in gut health. 

The U.S. National Institutes of Health (NIH) Office of Dietary Supplements notes that magnesium is "abundant" in the body and is a mineral few people are deficient in. This is because it's naturally present in a host of common foods such as spinach, cereal, beans, potatoes, oatmeal, milk, bread, chicken, beef, salmon, rice and lots of vegetables and fruits. But the best food sources of magnesium are nuts and seeds. Cashews and almonds, for instance, contain about 20% of your recommended intake in a single ounce—and you'll reach nearly half your daily magnesium needs from only a small handful of pumpkin seeds. 

Magnesium is also available as a dietary supplement in pill, powder or liquid form, and can be found in several medications such as antacids and laxatives. 

Is magnesium good for you?

Magnesium has a lot of important functions in the body and affects numerous systems including the cardiovascular system, the nervous system and the musculoskeletal system. Because it has so many functions, "consuming adequate magnesium can benefit overall health, energy levels, stress levels, sleep patterns and help to prevent chronic disease such as hypertension and osteoporosis," says a registered dietitian ."

It provides such benefits, because magnesium helps to regulate blood pressure, improves bone formation and density as we age and improves blood sugar levels and insulin sensitivity. "This is why research indicates that people with higher magnesium intake have a lower risk of developing type 2 diabetes," she says.

It also improves sleep quality and anxiety levels by regulating neurotransmitters in the nervous system, Johnston says, which can also help boost your mood. And magnesium helps with muscle recovery and nerve function, Palinski-Wade notes. Research shows it can reduce migraines and cardiovascular disease risk as well. 

How much magnesium do you need each day?

The NIH Office of Dietary Supplements recommends adult men ages 19 to 51+ years old to get between 400 to 420 milligrams of magnesium daily and 310 to 320 milligrams daily for adult women.

The tolerable upper intake level of magnesium is set for supplement consumption only, and should not exceed 350 milligrams daily. Getting extra magnesium from food sources, however, is considered safe because the kidneys eliminate excess magnesium in the urine. Getting too much magnesium from supplements can cause cramping, diarrhea and nausea, cautions Johnston. 

While the majority of people are not deficient in magnesium and usually reach recommended intake levels as part of a healthy diet, "those most at risk of deficiency include older adults, heavy drinkers and people with certain gut conditions like untreated celiac disease," says Johnston. 

If you think magnesium supplementation is needed for you, you should first "be aware that different forms of supplemental magnesium can serve different purposes such as for anxiety, sleep, mood and digestion," says Palinski-Wade, "so you should always discuss with your healthcare provider about which form of the supplement is right for you."

 

 

 

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Morning light exposure may cause weight gain in kids

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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Young children who are exposed to more light earlier in the day tend to weigh more, according to a world-first study.

The study also linked increased light exposure, including light given off by tablets, mobile phones, night lights, and television, to higher risk of obesity in children.

Researchers studied 48 children aged three to five from six Brisbane childcare centres over a two week period, measuring each child's sleep, activity and light exposure along with their height and weight to calculate their body mass index (BMI).

"We found moderate intensity light exposure earlier in the day was associated with increased BMI while children who received their biggest dose of light - outdoors and indoors - in the afternoon were slimmer," said Cassandra Pattinson, a PhD student at Queensland University of Technology in Australia.

"Surprisingly physical activity was not associated with the body mass of the children but sleep timing and light exposure was," Pattinson said.

"This is the first time light has been shown to contribute to weight in children," she said.

"With an estimated 42 million children around the globe under the age of five being classified as overweight or obese, it is a significant breakthrough and a world-first," she said.

"Thanks to artificial lighting, including light given off by tablets, mobile phones, night lights, and television, modern children are exposed to more environmental light than any previous generation. This increase in light exposure has parallelled global increases in obesity," she said.

Pattinson said it is known the timing, intensity and duration of exposure to both artificial and natural light have acute biological effects in mammals.

"The circadian clock - also known as the internal body clock - is largely driven by our exposure to light and the timing of when that happens. It impacts on sleep patterns, weight gain or loss, hormonal changes and our mood," Pattinson said.

"Recent research in adults suggests exposure to light later in the day is associated with increased body mass, but no studies had investigated these effects in young children and it turns out it has the opposite effect," Pattinson said.

"While adults who take in more morning light are slimmer, pre-school children exposed to morning light tend to be heavier," she said.

"Factors that impact on obesity include calorie intake, decreased physical activity, short sleep duration, and variable sleep timing. Now light can be added to the mix," Pattinson said.

Medicinal Properties Of The Humble Onion

Studies into its nutritional value have concluded that they have a number of health benefits and are effective in:

• Lowering your susceptibility to Colon , Prostrate and Stomach cancers
• Helps your sleep patterns and improve your mood
• Provides strength and structure for your skin and hair
  Eating onions just two or three times a week can make a big difference.  They have a number of medicinal and healing properties that can be used to fight various ailments. Onions are packed full with a compound called Quercetin which has both strong anti-bacterial properties and the ability to fight harmful toxins. It is a powerful antihistamine, anti-inflammatory and a lowers of cholesterol levels. The densest concentration of Quercetin is found in the outer rings nearest to the bulb's skin as well as the part of the onion that is closest to the root. This goodness is found in both red and white onions, and both types can be used as part of these natural remedies.

  1. Onions  Heals Cuts

  Onions are effective in the treatment of cuts to the skin. If you cut yourself with a knife cutting one,  apply a slice of the onion to the injured area immediately. The raw onion will prevent infection and cleans the wound. Next, take a piece of the onion's skin and place it over the top of the wound, sealing it with an adhesive. Helps the bleeding to stop quickly and the wound looks clean. For larger cut or graze, use gauze to fix a piece of onion over the top of it. You can keep the onion on the wound for as long as required, just make sure you change the gauze regularly.

  2.  Lowers  Fever

  Here's an odd one for you, but an onion in a sock is a surprisingly successful means of lowering your body temperature when you are suffering from a high fever! Chop up some potatoes and slice an onion in half. Put one half of the onion into one sock, and the other half into another (with some potato slices in each of the socks as well). Next, put the socks on your feet trying to ensure that the mixture is pressed against your soles. You should find that your temperature lowers in a relatively short time - it might sound crazy but there are many examples of success stories! 3. Can Cure Earache and Help Remove Wax An onion's anti-inflammatory properties make it a powerful defense against earache and they can also be used to soften ear wax, making the wax easier to remove. If you are suffering from an earache, chop up an onion, take the inner part (that is the hard section at the 'heart' of the onion) and place it in your ear for remedial relief. For best results use it shortly before you got to sleep. If you are someone who suffers from regular, excessive wax build-up, then you might want to perform this trick regularly. 4. Help Fight the Common Cold  If you feel you are developing the tell-tale signs of a coming cold (sniffles, sore throat etc) then raid your cupboard for an onion. It is most effective when eaten raw in a salad with salt, pepper powder and lime juice. Alternatively, boil the onion and use it alongside ginger and honey to make a tea. It will raise your defenses and help you fight off the cold. 5.  Soothes Burns Onions are incredibly effective in soothing small burns, simply take half a chopped onion and apply it directly to the wound. Hold it in place for a few minutes and the pain should quickly start to ease. 6.  Provide  Relief From Cough   Peel a red or white onion, and cut it into large slices. Layer the slices in a seal-able jar and place brown sugar on top. Close the lid of the jar and let it sit for some time (around 6 hours is optimum). A syrup will form in the jar. Take a spoonful of the syrup as regularly as needed. The brown sugar makes the syrup more palatable and the resulting mixture does not taste too bad. Re-make the syrup every couple of days, replacing the old mixture with new. If you want an alternative, pour honey over the sliced onion instead of the brown sugar (use both if you have a particularly sweet tooth). Add a sprinkling of grated garlic for an extra health boost.  7. Helps Remove Eye Irritations   While chopping an onion, the tears that roll down, helps to remove eye irritants, to flush out an unwanted bit of dirt, a pesky fly or any other small irritant before it turns your whole eye red. Simply chop an onion and let nature takes its course! It is important not to touch your eye after chopping the onion though - that will add to your pain. Wash your hands thoroughly before you do so. 8.  Can Fight Insect Stings   The antihistamine properties of an onion come in handy, when you are stung by a bee or wasp. Applying a bit of crushed or grated onion directly to the skin can be extremely beneficial for pain relief. The antihistamine will prevent an allergic reaction while the anti-inflammatory qualities of the onion will reduce any associated swelling. Keep the onion in place until the pain has subsided by using a breathable bandage that you should replace regularly. THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- HTTP:GSEASYRECIPES.BLOGSPOT.COM       FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/ FOR CROCHET DESIGNS- http://My Crochet Creations.blogspot.com/