#glycine is trying to draw | Explore Tumblr Posts and Blogs

Visit Blog

Explore Tumblr blogs with no restrictions, modern design and the best experience.

Fun Fact

Tumblr was acquired by Yahoo for $1.1B in 2013.

#glycine is trying to draw

thebibliosphere · 2 years

Note

How much time do you usually can't sleep after a migraine? It's not idle curiousity - I have recently (half a year, maybe) started getting severe migraines, and they also won't let me fucking sleep. But skipping sleep altogether increases the risk of another migraine by the end of the day, so also not good.

Just.. is it possible to have any kind of solid 8h sleep after a migrane, at all?

It depends on the individual, but it usually takes about 24 hours or so for my body chemistry to right itself after the headache phase of an episode attack. After that I can be stuck in postdrome anywhere from 1-3 days, which, yeah, increases your chance of rebound migraines.

Some people find taking magnesium (glycinate) helpful with this, and some doctors even prescribe it as a daily preventative. Just make sure you talk to a doctor about it first and have your magnesium levels checked via blood draw first, being too high in magnesium can cause other long term problems. The dose I was on was too high at first and basically had a laxative effect—not grand when one of my other migraine symptoms is gastro upsets.

You can also try enforcing better sleep hygiene during times when you don’t have migraines, though that’s easier said than done if you’re currently in a migraine flare that won’t seem to end. Definitely talk to a doctor if that’s the case.

150 notes · View notes

valgasnewsthings · 3 years

Text

Keep yourself together,that they are not tremble.

As today we are talking about a tremor.

As tremor or tremble are rhythmic not arbitrary hesitation are body parts as in hands, tremble are rare in legs, body, head, eyebrows,tongue, voice. Ad tremor not just a having in sick patients,as physiologic tremor is having in healthy peoples and in every. As of small amplitude he is not visible, and if apply sheet on the stretched hands,and not an always you can see a tremble.As if to fix special device,as draw a curve line,which shows an amplitude for tremble.

As in different conditions a tremor is rising as these are tie with irritability, worry, neurosis, tiredness high,and these are physiologic tremor,as in stretched hand he is very visible. A most often tremble having after intoxications as in chronic alcohol addiction,as in movies or life you are see a how drunk person try to open a vodka bottle with tremble hands as a very good role played is Evgeni Lebedev actor. As a most interesting when she drunk a half glass of vodka, a tremble stopping ,vodka suppresses tremor,and on a real time this is new organism intoxication as after of which he restoring again. And other kind of tremble is essential is rising physiologic as mobility tremor as genetical disease as transferring on the straight line from parents to children, if in family suffering of tremor,thus someone too will had this.As on any age displays, but often having in adults as in parents he is displayed on 50 y.old ,thus in children will show on this age, but sometimes are having deviations.As he is not affect for you health, but affect on your life quality, but lots of patients with this disease are centenarians and a high intellectual spheres activity.

But tremor is also having as symptom a hard diseases,as in thyroid gland pathology, thyreotoxicosis as abundant qualities hormones secreting and this hyperfunction with a heart beating is provoking tremble. And causing tremor as Parkinson s disease as theirs mimic as freezing, small steps, slowly moves, tremble ,like cents calculating,as differencing from essential tremor which display in physical and emotional loading. As Parkinson s tremor is slow for 2 time, than genetical or alcohol, as he is weak or full down. And thus he is calling a tremor for calm.

And sometimes a such tremble is a first symptom for Parkinson. And when moves are still not slow, and not having stiffness and just in hand, as in one ,as weak tremor,which in a few months transfers on other hand,thus an importance not miss this moment and timely to diagnose a disease and cure begin. And neurologist are share still one tremor as cerebellum as in damage for cerebellum a head brain and which coordinates and in level right and correcting human s mobilities,as doing theirs more waver. And if cerebellum activity is bad, thus moves are staying jerks and fast. As very visible if patient ask touch with finger on nose end,as he raising wave hand, care, but to a face close finger direction thus a faster move display.

And other tremors ,which interesting are neurologists.

As to cure tremor need a find a reason for tremor. As physiologic tremor cure as of neurosis affecting and constant as on different reasons are stresses ,thus using light sedatives as of plants are persen, novopassit, valeriana, leonurus. As better infusion of valeriana, leonurus cook self and they are most effectivity,than pharmacy drops. And if they are not helping you thus try using glycine, afobazol, magne B6, B6 FORTE. aS LAST TWO REMEDIES ARE RESTORING DEFICIT MG , ON WHICH A RESULT ARE DISPLAYING ANXIETY ATTACKS, HEARTBEATING, AND FEELING PRICKLY, AND USE THEY ARE BY INSTRUCTION!

Afobazol selecting affecting on a right structures a head brain, supress fears, bad minds, waits, pessimism, and muscle twitching, as use he is on dosage 10 mg one pill for 3 times a day , course are 2/4 weeks. As of herbs cook a calming mixture of 4 parts veronica, three parts thyme, 2 parts root valeriana and part of seeds fennel.

As mix mass, and 2 tbl.sp. use and add in 0.5 l. of the hot water in thermos is on the evening, and on the next day use are for 4 times a day as warm before meal, course are 2 months, if need -repeat course,as adding a small rest.

via Blogger https://ift.tt/39itWSB

#Blogger #calm #magne #parkinson #tremble #tremor

1 note · View note

acelessthan3 · 4 years

Text

given that I work in the supplement industry with ease of access, product information, a lot of reading time, and willingness to experiment on my own body; I guess you could say I’m an amateur biohacker

so I’ma lay some knowledge on you

guess if I’m gonna be thorough

first off: don’t trust everything you read on the internet, but if you’re going to examine and selfhacked are two reputable, well-researched, well-sourced places for information on any given nutritional supplement. I’m more inclined to trust examine if I have to choose between the two. If they don’t have an article on it, there probably hasn’t been enough science done to warrant putting it together.

that said, just because science doesn’t have something to say about a thing, doesn’t mean it doesn’t work in some way, just means science hasn’t done the work to look at it yet and Traditional Chinese Medicine, Ayurvedic Traditions and various Indigenous Peoples’ herbal remedies have merit and are worth looking at

I’m also not a doctor, but I’ve got a BS in Kinesiology so I’ve taken enough anatomy and biochemistry to at least be able to read most of the science I come across. I also work as a supplement whore and have years of customer interactions and corporate product trainings to know what’s hot in the industry, what the trends are for consumers, what doctors and naturopaths most frequently recommend.

Here’s my go-to supplements:

Vitamin D

This one’s in the news a lot lately. The science is all over the place, but chances are if you’re in a Western country that isn’t tropically or sub-tropically located and don’t work outdoors in very little clothing, you probably need at least some Vitamin D. It’s important in immune function, calcium absorption, mood and actually quite a few other things that are still being investigated. I come from Pacific Islander genetics (I’ve got melanin y’all) and live near the Canadian border, I find it helps me with Seasonal Affective Disorder symptoms. Unless specifically stated to be vegan, most D will be sourced from lanolin (the fatty substance from sheep’s wool) in softgels with a sunflower/canola carrier oil.

Nitric Oxide Boosters

There’s actually a lot of these that work in different ways, but science is finding that nitric oxide levels in the blood are part of how the body maintains healthy blood pressure. Nitric oxide in the body relaxes smooth muscles which increases the diameter of blood vessels, increasing blood flow. It’s part of how your body lowers blood pressure post-exercise.

There’s several ways (supplementally speaking) to increase nitric oxide in the body. The easiest is to increase available nitrates. As nitrates are digested, they, you guessed it, increase nitric oxide in the blood. Some supplementally available sources of nitrates include: beet root (powder or capsules) and leafy greens. Synthetic forms like potassium nitrate also exist.

Another way to increase nitric oxide is to use the other metabolic pathways providing appropriate chemical precursors to aid in those biological functions. The most common is L-Arginine. L-Arginine is an amino acid that gets converted into nitric oxide. It’s also used in muscle protein synthesis. It’s in nuts and seeds and meat, and can be supplemented as a standalone molecule. Bioavailability (how well your body can absorb it) is limited as a supplement though because a lot gets broken down in the gut before it can hit the bloodstream, and it’s frequently paired with L-Citrulline (a different amino acid found in high amounts in watermelon) which is converted to arginine in the body but doesn’t get broken down before being absorbed. Aged Garlic Extract (capitalized because it’s a trademarked version that has specifically been studied) works on this by upregulating nitric oxide synthase (which is just fancy for nitric oxide-making enzyme).

Any sports/bodybuilding product that talks about increasing muscle pump is probably using at least one ingredient that affects nitric oxide levels. For dudes, any reputable supplement marketed for “blood flow” will contain at least one ingredient that affects nitric oxide levels (also a lot of the ingredients in those same products are also marketed as “testosterone boosting” ingredients actually do have uses as nitric oxide boosters if you look at the science). And by reputable I mean you won’t find it at a gas station.

There are various other herbs and things that some studies have shown to affect nitric oxide levels, they’re not as common and/or don’t have much research backing them up, but I’ll list a bunch. Pycnogenol, Horny Goat Weed (epimedium grandiflorum), Grape Seed Extract, Ginseng Tribulus Terrestris. Antioxidants like Resveratrol (a polyphenol originally derived from red grape skins), Glutathione, CoQ10.

Magnesium

It’s like super important in the body. It’s like the fifth most common element in the human body and is an essential electrolyte for muscle and nerve function. Food sourcing is always best, but there’s arguments to be made that because of corporate monoculturing and depletion of topsoil, that contemporary foods are much lower in minerals than they were pre-industrial. So supplemental. There’s a ton of different types. The way I explain it, pure, metallic magnesium isn’t very useful to the body, so as a supplement you have to chelate (chemistry speak for react it) it with... something. Magnesium oxide is the cheapest (with oxygen). It’s the least bioavailable, but also has the highest elemental Mg of all the chelates. Magnesium Citrate is probably the next most common/cheapest. It’s mixed with citric acid. Take too high a dose of either of these at once and it will cause an electrolye imbalance in your gut. Basically your gut goes hey there’s too much salt in here (and magnesium chelates are salts) and draws a bunch of water into your intestines to flush it out. Sometimes prescribed to treat constipation. The next class are your amino acid chelates. Glycinate, Taurate, Threonate, to name a few. Research is still emerging, but different amino acids get the magnesium to different parts of the body and they have slightly different effects. They’re the most bioavailable because the human body is designed to recognize and digest proteins to amino acids. Magnesium chloride (or ionic) is going to be salt water derived with the sodium salt removed. I personally take a ZMA form, which is Zinc Magnesium Aspartate (with B6) specifically because it’s been well-studied in athletes for promoting restful sleep. I’ve also done a mag citrate in powdered drink form and found that it helped prevent cramping and somewhat mitigate my nighttime bruxism.

Nootropics to control your mood

So there’s all the caffeine and brain performance enhancers. I’m not really into that. A lot of products for memory and focus specifically have herbs and other ingredients that at least some studies have shown increase blood flow to the parts of the brain that help with... memory and focus. Those will be your Huperzine A, Bacopa, Ginkgo Biloba, Rosemary and, well, anything I mentioned above under nitric oxide boosters because more blood flow! I guess the Lion’s Mane Mushrooms would be in this class of nootropics.

Another class of nootropics are your “Brain Foods” these are direct chemical precursors to various neurotransmitters in your brain. The idea being that if you give your brain more of the raw materials it needs to make serotonin, acetylcholine, gaba or dopamine, it will make them. There’s a bunch and I forget exactly which ones go with which, but L-Tyrosine, TMG (trimethylglycine), L-Phenylalanine, L-Tryptophan (and it’s own metabolite 5-HTP), Acetyl-L-Carnitine, Alpha GPC, L-theanine, GABA, L-Citrulline, L-DOPA (and in plant form as mucuna pruriens).

The one that I recommend most often is L-theanine. It’s an amino acid derived from green tea. It’s part of why the caffeine in tea doesn’t make you as jittery as the same amount of caffeine from coffee. L-theanine is a direct chemical precursor to GABA which is the neurotransmitter most active in the parasympathetic nervous system (aka, the rest and digest nervous system). It’s like a literal chill pill when it comes to acute anxiety and works within like half an hour. You can also get GABA by itself.

You also have your adaptogens, which are a classes of herbs that help balance your hormones and “adapt” to stress. Ashwaganda, rhodiola, various ginsengs, tulsi “holy basil” and I’m sure several others I’m forgetting. Most are from ayurvedic or TCM uses.

There’s also CBD which helps some people with anxiety. The kind you can find at supplement stores or health food stores will be hemp-derived, which means by under the 2018 Farm Bill it cannot contain more than 0.3% THC by weight or it is classified as a marijuana/cannabis product and therefore illegal federally.

Sleep

I don’t fuck with melatonin. Most healthy bodies with an uninterrupted circadian rhythm naturally produce less than 0.3mg of melatonin at night so all these sleep supplements with 1, 5, TEN mg of melatonin kind of scare me and I always try to steer people to a lower dose first unless they’re coming in on doctor’s orders.

GABA and L-theanine because they’re calming can be helpful for sleep if the problem is turning off your brain. They’re non-sedative on their own but can be helpful.

Magnesium also relaxes the body and can be helpful for sleep.

CBD and Ashwaganda for their stress-relieving properties are frequently marketed for sleep.

Herbally there’s valerian, st john’s wort, poppy and kava kava. The risk of complications or potential interference with medications are why I don’t recommend these ones first unless someone is specifically looking for them. Lavender, chamomile, hops, and catnip are all usually pretty safe and common in herbal blends.

Homeopathy

I don’t trust homeopathy. The idea that small amounts of a thing that would normally cause the symptom you’re trying to treat makes sense. That’s the same principle behind inducing an immune response with vaccines. The idea that the more you dilute the thing, the more powerful it’s action in the body? Sketchy at best. The idea that the water used to dilute the thing will remember it so even if the dilution is so massive that there are no actual molecules of the original substance in a hundred pills (that are also, for the record, dry)? You lost me.

That said, surgeons do recommend 6C or 10X Arnica after surgery for bruising and it does seem to lessen the heal time.

Yeah, if you have questions on anything specific, feel free to shoot me an ask. If I don’t know off the top of my head, I can find out.

#nootropics #biohacking #supplements

1 note · View note

cannabisstorelearnstuff-blog · 4 years

Text

Holistic Method To Discomfort Alleviation

The all-natural strategy to pain alleviation focuses on all-natural remedies. All-natural health research supports these natural remedies. These natural treatments include organic items as well as energy-related therapies.

All pain includes inflammation. All-natural anti-inflammation supplements are important to counter swelling. The primary anti-inflammation supplements consist of fish oil, flaxseed oil, turmeric or curcumin (the energetic ingredient in turmeric), ginger, Boswellia, bromelain, tart cherry and focused tart cherry juice, burdock, cayenne pepper/capacity, display, kratom and also gamma-linolenic acid. Turmeric can also be applied topically on the skin. Sprinkle turmeric on a wet fabric or paper towel as well as use it to the area in pain. Consume an entire organic plant-based diet regimen and do detoxification programs with natural supplements to decrease inflammation.

For pain in the back and also joint discomfort, consisting of arthritis discomfort, attempt curcumin supplements. Curcumin is the energetic ingredient in turmeric, a terrific all-natural anti-inflammation agent.

For muscular tissue and also various other discomfort, think about sulfur crystals, valerian root, divine basil as well as St. John's wort supplements along with b complicated vitamins, b1 vitamins, magnesium, turmeric/curcumin, kratom, ginger, Boswellia, bromelain, burdock, tart cherry and also focused tart cherry juice, arnica, data, cayenne pepper/capacity and medical marijuana and also CBD oil. These natural supplements aid loosen up the muscular tissues as well as body and lower pain. Massage is good for muscular tissue, neck, and pain in the back along with vibrating massage chairs as well as devices,

All-natural research additionally indicates the benefits of devil's claw supplements, white willow bark supplements, chili pepper, ginseng as well as capsaicin supplements as well as kratom. Bromelain, as well as boswellia, are also good anti-inflammation supplements for pain alleviation. Get More Info

For arthritis as well as joint pain, holistic research study shows the benefits of a mix of glucosamine, chondroitin, methylsulfonylmethane (MSM) and also dimethyl sulfoxide (DMSO), in addition to turmeric or curcumin (the active component in turmeric), sulfur crystals, valerian origin supplements, white willow bark, capsaicin, arnica, curcumin/turmeric, display, hyaluronic acid, Boswellia Serrata, colloidal gold, ginger, fish oil, flaxseeds as well as flaxseed oil, hemp oil, krill oil, ashwagandha, tart cherry as well as focused tart cherry juice, data, adversary's claw, vitamin C as well as climbed hips supplements, Boswellia, bromelain, aloe vera, skullcap, kratom, olive oil (scrubbed into the joints), silica, colloidal gold, a Chinese natural herb called lei gong teng, bone broth soup and also eggshell membrane layer supplements.

To repair broken bone as well as cartilage material and boost joint wellness, beverage bone broth, use jelly powder, glycine supplements, glucosamine sulfate, amino acid supplements,, silica, bio silk, drink diatomaceous planet in water (high in silica) as well as smashed and powdered natural egg coverings (high in calcium). It is essential to repair bone and cartilage material for joint inflammation as well as joint discomfort.

Take magnesium, potassium and also calcium supplements. The holistic study additionally indicates the advantages of ozone treatment for arthritis and joint pain. All of this will certainly help enhance bone as well as cartilage Improve blood circulation with exercise and stretching and supplements consisting of lycopene and also Carbon monoxide Q- 10/Ubiquinol as well as lutein.

For the alleviation of muscle mass and also joint discomfort (consisting of joint inflammation pain), all-natural research study suggests the benefits of sulfur crystals, MSM and also glucosamine, plant castor oil, turmeric, curcumin (the active component in turmeric) as well as sea salt applied topically with a wet laundry cloth or towel.

Also attempt ashwagandha, olive oil, and vital oils consisting of incense, Myhr, Cyprus, cedarwood, juniper berry as well as peppermint.Take bathrooms with Epsom salt or bathroom salts. Consist of lavender and magnesium in your bath. Apply a wash towel to the location of pain taken in warm water as well as Epsom salt or bath salts.

For fibromyalgia and also the emotional discomfort of clinical depression, in addition to the supplements stated over, holistic research additionally shows the advantages of Sam-e, 5-htp, ashwagandha, and also D-3. Also, with fibromyalgia as well as clinical depression, it is very important to eat a high nutrient diet regimen, i.e. a diet that is composed mostly of whole fresh vegetables. It is necessary to eliminate or substantially decrease your usage of processed foods and refined sugar and starches (gluten) together with hydrogenated fats as well as trans-fats and GMOs.

For fibromyalgia as well as depression, it is additionally essential to take excellent sized doses of natural vitamins (a, b complex, c, d3, e, k1, and k2) along with fluid, colloidal trace minerals supplements, co -q 10 and also astragalus. Likewise, attempt colloidal silver or gold for depression.

For the discomfort of neuropathy, it is likewise crucial to take good-sized dosages of alpha-lipoic acid, feverfew, bilberry as well as skullcap supplements, natural b complex (specifically b1 and also b12) as well as d3 vitamins, magnesium and an amino acid supplement along with cinnamon and also turmeric and also fish oil or flaxseed oil supplements.

These amino acid supplements are also useful: L-Citrulline, Acetyl-L-Carnitine and also L-Arginine. Reduce blood glucose degrees with diet regimen, exercise, and supplements. Take excellent sized dosages of alpha-lipoic acid, grape seed extract, lycopene, lutein, ginkgo biloba, and also HCA and also get Craniosacral Reiki, reflexology and foot massage therapy. All this will certainly assist obtain blood to move to the feet as well as legs.

For headaches-magnesium, white willow bark, cayenne pepper supplements, capsaicin as well as B complex vitamins as well as sharp cherry and focused tart cherry juice as well as sharp cherry supplements.

All-natural research shows the benefits of ozone/oxygen therapy integrated with the other all-natural strategies.

Additional remedies for pain alleviation consist of massage therapy, chiropractic treatment, Reiki and energy treatment, acupuncture and clinical marijuana. It is also important to exercise as well as stretch to obtain energy to flow openly to the location of the discomfort. Additionally, take salt baths with crucial lavender oil and use relaxing essential oils such as vanilla, rose, and floral. Also, use spearmint and also peppermint necessary oils for pain.

Decrease stress and also meditate. Keep heart focused and also be in the minute, stop negative and stressful ideas and thoughts regarding your discomfort. Do deep breathing workouts in which you breathe straight right into the heart as well as abdomen and focus on each breath.

Pain is low resonance energy. To help in reducing pain, it is essential to grow internal tranquility as well as satisfaction and also elevate your resonances. You do this by remaining in the minute, moring than happy, having a good time, concentrated on taking pleasure in life and the positive details of work and duties, as well as doing things that make you happy. Right here is a visualization exercise that you can do to raise your vibrations to drink of the reduced vibrations of discomfort:

Sit or rest. Get comfy. Kick back. Do some deep breathing. Emphasis just on your breath. Shut your eyes. Hold high vibration crystals in your hand (citrine, amethyst, orgone, clear quartz). Grip your hands with each other. Utilizing your used will imagine that you press out your energy before your torso regarding 3 to 6 inches from your torso. Do this with the intent to increase your vibrations.

Meditation aids with discomfort alleviation. So, will certainly anything you do to sidetrack on your own from considering the discomfort - I.e., being participated at the moment. Likewise, check into massage, chiropractic specialists and acupuncture for discomfort relief.

Migraines can be anxiety associated or migraines. Concerning stress and anxiety migraines, attempt natural solutions that help relieve stress such as vitamin B12, magnesium, and valerian root supplements along with chamomile, skullcap and also passion-flower.

Try feverfew and also white willow bark supplements. Try relaxing scents from vital oils such as vanilla, increased and various other floral fragrances. Attempt deep breathing exercises and reflection. Have a person send you long distance Reiki. For frustration pain additionally try anti-inflammation supplements talked about over together with fresh ginger. Fresh ginger is additionally recommended as a solution for tummy pain.

For chronic migraines and also migraine headaches, take magnesium, and also obtain cranio-sacral power healing from a Reiki specialist.This is hands-on energy recovery that focuses on the head, sinuses as well as neck. Cranio-sacral energy healing launches entrapped power in the head and sinuses that lead to migraines and also aids ease tension in the neck. The Reiki professional will certainly draw trapped energy in your head, with your body, and out your feet.

Relative to persistent discomfort, inspect your thyroid feature. Anxiety reduction, cleansing, and also a diet that is composed largely of entire raw fresh natural vegetables (except a lot of raw cruciferous vegetables) in salads as well as juices should boost the health and wellness of your thyroid. Stay clear of processed foods, improved sugar and also starches. Consume pure alcohol water with fresh lemon. All this will certainly help make your body/PH level alkaline, as well as on acidic.This will aid in thyroid wellness.

An alternative study indicates the advantages of magnesium, iodine, selenium as well as zinc and also healthy protein powder supplements for thyroid health and wellness. Also, holistic research shows the advantages of organic supplement mixes for thyroid wellness. Much of these blends consist of ashwagandha, divine basil, l-tyrosine, kelp, and also schizandra to name a few herbs. For thyroid wellness, prevent gluten, dairy, and meat.

You can likewise launch entrapped power in your head as complies with: relax as well as concentrate on deep breaths right into your heart. Imagine that you are pulling power from your head, via your body as well as legs and out your feet. Hold basing stones such as boji rocks in your left hand while you do this workout. Also, do the same visualization while you sit up and plant your bare feet on the ground. Picture that you draw the energy in your head right into your body as well as legs, and also push that energy deep into the ground via your feet.

This short article is for details objectives. It is not planned to be used to detect or deal with disease. It is not meant to be medical recommendations. For medical suggestions as well as to detect as well as treat conditions, get in touch with an accredited clinical doctor.

1 note · View note

juliannemerson · 3 years

Text

Is There A Drug Type Trait?

The oldest painted surfaces on earth were made up of forms of milk do out. Cave drawings and paintings were made having a simple composition of milk, lime, and natural earth or vegetative pigments. When King Tutankhamen's tomb was opened in 1924 artifacts, including designs of boats, Peace CBD Reviews CBD people, and furniture inside the burial chamber, had been painted with milk paint job. Until World War II, metric scale system still painted houses and furniture with it. But now the times have changed. The corrupt imbalance seeping away from the laws and walls of the white house, along with nearly ever state capital, has become so obvious that even those globe highest connected with denial, cannot deny that real change is would need.

Proteins add strength by replacing lost proteins. Over use may brittleness. Examples: hydrolized collagen, glycine, soy protein, placenta, coconut engine oil. Any additives such as oils and botanicals in order to added once the soap is melted. The oils themselves should be warmed before they are added and if you are also adding cocoa butter, shea butter or beeswax these end up being Cannabis Study melted into the oils. Adding cold additives will cool your soap to detected . that it will start to harden. Omega 3 needs in order to become an important part of the daily regime. Try to make sure you get enough of this by eating fish several times 7 days and eating leafy green vegetables. Walnuts are a good source inside addition to flax seed oil and Peace CBD Reviews Oil Benefits. Including all the above will help you get adequate amounts for this omega 3 types on a daily. Take supplements content articles feel appreciate you for it does not contain sufficient omega few. Like flax, the great things about EFAs in hemp oil include lubricating the colon and restoring healthy metabolic rate. It is an excellent supplement for encouraging weight loss, as it reduces hunger by keeping you feel satiated longer and lowering blood mister. EFAs are useful inside the treatment high cholesterol, cardiovascular disease, bloodstream pressure pressure, Alzheimer's, diabetes, arthritis, and inflammatory conditions. Why are these claims such a huge plant and what does it have test with the fashion industry? One of many most common uses for hemp is the fiber for clothing and oils for cosmetics. Outlined some very interesting facts from Hemp Traders of Los Angeles, Carolina. Hemp. Davison & Neale (2001) stated that during the mid 19th century Cannabis resin was often would treat rheumatism, gout, depression, cholera, and neuralgia, and from 1850-1942 marijuana was prescribed for rheumatism, nausea and labor pains. Amsterdam, in fact, on the the diamonds capitals of Europe. Exactly what surer strategy win her heart in comparison to glitzy tour of its diamond training seminars? It's a glittering jewel in this tourist city's crown. And what's more - it's free! Identified Amsterdam's most fashionable attractions will be the diamond factory tour.

0 notes

itsmeglycine · 1 year

Text

Oh the things they would say for 8 seconds of crits...

(Actual chat there. Dude moaned into the mic when he got a >9 killstreak.)

#team fortress 2 #TF2 #TF2 Demoman #should i tag this thing #explosive class players are whores (not #glycine is trying to draw

5K notes · View notes

gethealthy18-blog · 4 years

Text

345: How to Use Circadian Fasting to Improve Health & Slow Aging With Dr. Amy Shah

New Post has been published on http://healingawerness.com/news/345-how-to-use-circadian-fasting-to-improve-health-slow-aging-with-dr-amy-shah/

345: How to Use Circadian Fasting to Improve Health & Slow Aging With Dr. Amy Shah

Child: Welcome to my Mommy’s podcast.

This podcast is sponsored by Jigsaw Health, my source for magnesium. You probably know, if you’ve read my blog, that magnesium is responsible for over 300 biochemical reactions in the body. It impacts blood pressure, metabolism, immune function, and many other aspects of health, including hormones. It’s known as the master mineral and it’s one of the few supplements I take regularly. And I have found a specific way to take it that works best for me in very specific forms because if magnesium is taken in the wrong way it can lead to digestive upset or if it’s taken too quickly it can cause all kinds of problems. So, I take two supplements. One called MagSRT which is a slow release form of the dimagnesium malate. The slow release technology makes it easier on the digestive system. So I don’t get any of the digestive disturbance that comes with some forms of magnesium. I take this form in the morning and at lunch. So, two capsules with breakfast, two capsules with lunch. And at night, I take a different product MagSoothe, which is magnesium glycinate which is magnesium bound with the amino acid glycine to help sleep. And in combination, I noticed the biggest effect from those two particular products. You can check them both out and save by going to jigsawhealth.com/wellnessmama. And the code wellness10 will give you $10 off any order.

This podcast is sponsored by BLUblox. That’s B-L-U-B-L-O-X, which is an advanced light-filtering eyewear company. You’ve probably seen pictures of me on social media wearing orange glasses of various types at night. And here’s why. In nature, we aren’t exposed to certain types of light after dark, specifically, blue light, because that type of light signals the body that it’s daytime. That in turn suppresses melatonin and can interfere with sleep. This is the reason that a really dramatic study found that camping for seven days straight with no artificial light at all could actually completely reset and heal circadian rhythm and help a lot of light-related problems, like seasonal affective disorder. This is also the reason that I wear orange glasses after dark to block these types of light and protect my sleep, which I am adamant about protecting. I also wear certain types of yellow glasses and anti-fatigue glasses during the day if I want a computer to reduce eye fatigue. BLUblox has orange glasses and yellow glasses. Their orange glasses for nighttime wear are designed to block 100% of the wavelengths between 400 nanometers and 550 nanometers, which are the ones that are studied to interfere with sleep and melatonin production, and circadian rhythm. My kids also wear these kinds of glasses at night. And I noticed a difference in their sleep as well, which is a huge win for a mom. This is especially important when we’re watching a family movie at night or looking at any kind of screen as the artificial light, there is a source of blue light and can interfere with sleep. You can learn more, they have a ton of educational content and check out all of their innovative protective glasses by going to blublox.com/wellnessmama and using the code wellnessmama to save 15%.

Katie: Hello, and welcome to “The Wellness Mama Podcast.” I’m Katie from wellnessmama.com and wellnesse.com, that’s Wellnesse with an E on the end, which is my new line of personal care products like hair care and toothpaste that are completely safe and as effective as conventional alternatives. And this episode, I am so excited to have today’s repeat guest Dr. Amy Shah, who is a double board-certified doctor and nutrition expert, with training from Cornell, Columbia, and Harvard University. She’s also one of my favorite people to follow on Instagram @fastingmd. And drawing from her background in internal medicine and allergy and Immunology, as well as her own wellness journey, she has dedicated her practice to helping her patients feel better and live healthier, using integrative and holistic approaches to wellness. She has a list as long as my arm of accolades and awards but she’s also just a great voice for moms and women in health in very practical ways. And in this episode, we go deep on the idea of something called circadian fasting, which even if you’re not into fasting at all, it’s a very easy intro way to get into fasting with a lot of really profound benefits. So she explains how you can use this simple method as a method of anti-aging for a lot of aspects of health. She really goes deep on the research and how you can implement it. Really fascinating episode and I can’t wait to jump in. Here we go. Dr. Amy, welcome. Thanks for being here.

Dr. Shah: Thank you so much for having me again, Katie.

Katie: Well, your first episode was so popular and I loved our conversation that I knew I wanted to have you back on. And I have seen you posting so much right on Instagram and about one of my favorite topics that I knew we had to have an in-depth conversation about it and that is fasting in all of its forms, but specifically, circadian fasting which you are a big proponent of. So to start broad, can you explain what that means? What circadian fasting is?

Dr. Shah: Yes. So, I know Katie, you’re a busy mom. I’m a busy mom. And I know a lot of your listeners are busy in so many different ways. And I was trying to think of a way to incorporate intermittent fasting in my life that made sense into a busy life with a family. And when I found the science behind circadian rhythms, which is basically that every single cell in our body has a clock and if you can tune your body to this clock, everything works better: your gut, your brain, your immune system, your hormones specifically. So I’m combining the science of circadian rhythms with the science of intermittent fasting. And that’s what circadian fasting is. And so it sounds really complicated, but really, it’s super simple.

It’s basically not eating three hours before bed, and then going to bed, and then waking up and having breakfast and so there’ll be a break of between 12 to 16 or 18 hours between the last time you ate food the night before, and the first time you eat food the next day. And so it’s something that’s maybe a little stretch if you’re someone who’s a typical American who eats, you know, 15, 16 hours a day, but it’s not so much of a stressful stretch that you can’t incorporate it into your busy life.

Katie: Yeah, and I think there’s an important distinction here that we can talk about because this kind of lines up with the idea of time-restricted eating or time-restricted feeding. And I know, there have been a lot of studies on this by people like Dr. Satchin Panda, and others. And the data really is compelling when they look at time-restricted eating and different windows from eating in even just like a 12-hour window or an 8-hour window.

I know they’ve done research on cancer patients and all kinds of different scenarios and found that eating and even just a little bit shorter of a window is important, but I feel like circadian fasting is supportive in another degree as well, which is that you’re kind of timing this with the body’s natural rhythm, with sleep and with light in a lot of cases, because typically we’re sleeping when it’s dark. And so avoiding eating after dark and avoiding eating during that time. But what does the data say that you’re seeing about the benefits of time-restricted eating and especially in circadian fasting when you’re timing it with your sleep?

Dr. Shah: Yes, so great questions, and absolutely in the science, scientific literature, this type of intermittent fasting is really considered time-restricted eating or time-restricted feeding when it comes to animal studies. And so the animal studies have been quite robust. Dr. Panda is one of the lead researchers at the Salk Institute and they talk about it’s not, you know, just what you eat, it’s when you eat. You could feed animals, the same exact diet, but you restrict the time that they eat it in. And they have less disease than the animals who are eating all day and all night long. And it makes sense, Katie, because think about it, our bodies are set to have a metabolism time and a repair and renew time and because we can’t be doing everything all the time.

So there has to be a timing a time where we actually repair and renew. And the trigger for that for us is nighttime, and the trigger is no food. So for example, when your body senses that there’s no food coming, it switches on the repair renewal pathways, which we so badly need. But if you think about it, it’s like having guests all the time.

So if in a typical Western diet, we are having guests all the time, all day, all night until the very late into the night, sometimes 11, 12 midnight. So it’s like, how could you ever clean your kitchen, deep clean your house if you’re constantly entertaining guests. And so you think about it the same way, like if you’re constantly eating when are you ever gonna get to deep clean and repair your cell and that’s why they think that timing your food, as well as restricting your food and making good food choices are all equivalently important in long-term health.

Katie: Got it and I know it’s… I’ve done a lot of research kind of a deep dive into this as well in the past few years. And the research in general about fasting really is incredible and there’s so many different types, obviously. And everything from water fasting, which they’ve done studies with chemo patients on, all the way to just eating in a time-restricted window. And then, of course, everything in between. Are there any other benefits that we know from the literature on fasting in general? And can you get these same benefits from shorter-term circadian fasting versus a water fast? Or are there a time and a place for a water fast as well?

Dr. Shah: So you mean like an extended water fast versus kind of the shorter windows?

Katie: Yes.

Dr. Shah: So definitely there’s so many benefits of fasting for 24 hours or even I know you do even extended fasting like 3 and 5 days. And I think that the benefits of those are enormous, you know, because you really get into the autophagy zone, which is basically happening at all levels. It’s happening right now to you even if you’re not fasted, but it really ramps up at the 24, at the 48-hour, so there are life-lengthening benefits, anti-aging benefits, metabolism benefits that happen with longer fasts, but you can get so many of those benefits even with this shorter windows of fasting.

And so I think that what I was really shocked at was Ruth Patterson’s study which looked at breast cancer survivors, and they looked at women who had a history of breast cancer and had them do either like, you know, 13 hours of fasting or no fasting at all, just regular advice because they said, “You know, we wanna give these women who are breast cancer survivors, the least stressful activity, don’t want to bombard them with long fasts because they’re already possibly, you know, suffering in other ways.”

And so they did this short fasting intervals, kind of like what we’re talking about with the circadian fasting and they only fasted about 13 hours a night. And they saw over the long term a 34% decrease in breast cancer recurrence. And for me, that is enough to say, “Hey, you know, even in people who have not had breast cancer that has big implications for us as a society, because it’s one of the first big human trials, looking at shorter fasting intervals.”

Katie: Gotcha. And I feel like my listeners probably do have a pretty good idea, but for anyone who hasn’t heard the term autophagy before, can you explain that to us?

Dr. Shah: Yes, sure. So, you know, there is a process that happens in our cell. It’s basically self-cleaning of the cell. So when autophagy is happening and this happens in certain states. It happens with, you know, intermittent fasting can definitely stimulate it, exercise can stimulate it, heat stress can often simulate. So basically, what happens is, your body turns on this process or turns up, I guess I should say because it’s always happening at some low levels, turns up the process of cleaning up our cells. They take out the garbage, they clean out the cell. It’s actually like a self-cleaning method. And the reason why that’s so important, Katie, is that we know that when you’re looking at aging cells, they’re really not doing as much. Their autophagy levels are just lower and slower.

And as the cell gets older, it’s almost a way you can age the cell. If you look at a cell under the microscope, when it isn’t undergoing that self-cleaning process, it just looks older, not functioning as well as a younger cell that has a robust autophagy process. So if you can boost the levels of how much autophagy you’re doing on a regular basis by intermittent fasting or exercise, like why wouldn’t you do that? It’s like a free anti-aging tool that you can use because that cell, under the microscope looks as young as a younger cell. And you can imagine that there is actually no medication, no cream, no other thing that we have in this world that actually does that. So that’s kind of the very exciting part of autophagy. It’s not just for disease, but also for anti-aging.

Katie: Awesome, I think that’s a good segue too. So let’s talk about the aging component, because hopefully most people listening don’t have something like breast cancer or worrying about that recurring or a serious health problem. But fasting has a lot of implications in the aging process as well, from what I understand. So if someone is just looking to kind of age more gracefully, what can fasting do there?

Dr. Shah: Yeah, so just like I told you every skin cell, every cell in our body has a clock, even our skin cells. So the example of skin seems to hit home for women really well because if you think about it, our skin has cells that have clocks as well. And so what they found in a study was that, hey, if you eat late into the night, your skin actually ages faster, you have more UV damage because your cells never get a chance to do that cleanup process, that sweep kind of repair process.

And so you end up having less UV damage when you are doing time-restricted feeding or time-restricted eating, so circadian fasting, in other words. And so for women, less UV damage means less age spots, less wrinkles, and basically, you know, having younger-looking skin that comes from no cream, but comes from actually activity that you can do for free.

Katie: I love that. And so when you talked about fasting and especially longer fast, I wanted to have a note here specific to women because I know there’s conflicting advice about if women should do long fasts in general, and if so, if there’s any special considerations, and I’ll be the first to say that even though this is something I do relatively regularly, it’s not something I recommend across the board or to anyone.

It’s just I know, what works for me after a lot of years of experimentation. And importantly, making sure my hormones and my gut were both in a really good place before I started doing long fasting. But you mentioned there are some benefits to longer fasting, do you have any special considerations that you would give to women, especially if they’re considering that, and is this something you do as well?

Dr. Shah: Great question. So I am that person who tried, you know, longer fasting and failed and learned the hard way that it wasn’t for me, but that’s not to say that I won’t do longer fasting but what I tell women especially and not every woman, like you said, everybody’s very different, depending on your genetics, depending on your baseline health status, your gut and your hormones.

But for many, many women in childbearing age, they have a hard time with longer fasts because we think that our bodies, hormonally, are designed to protect against long-term starvation because we, you know, in the case of if we were going to carry a fetus, potentially, our body is protecting us, and turning off ovulation or turning off the ability to carry a baby, if it senses that you’re in starvation, or long term starvation. So what happens to many people and what happened to me and what could happen potentially we still don’t understand exactly is that you start fasting too aggressively for your own body, and maybe too fast and what you end up having is hormonal disarray.

Your body starts to turn off the signals for ovulation and then you get, say, a missed period or you get a longer cycle or you get an irregular cycle. And those to me are danger signs when someone is fasting that, hey, this is an alarm that your body is setting off that, hey, we don’t feel like your body is capable of carrying a child. And even if you’re not interested in getting pregnant, that’s a sign that you are going a little too hard on the fasting or a lot too hard. And for me, that actually did happen. I first, you know, started fasting really aggressively. First, I started, you know, 16 hours of fasting every day. And then like day three, I start to get really, really hungry and really tired.

So I tell people that that’s another sign, your hunger, your cravings, your mood, and your energy are great markers, non-invasive markers of how a health plan is going for you. If by day three, four, five, you are feeling exhausted, you’re having cravings, you’re feeling moody, your sleep is disturbed. That’s a sign you need to back off. But say you don’t listen to those signs, like I didn’t listen to those signs. And this happens to a lot of other women. And you just keep going and you’ve tried to even do more aggressive ones like 24, maybe 30, 48, and you notice that now, “Oh, I missed my period, I’m always usually at 28 days. And now, I didn’t have one for, say, 35 or I didn’t have one at all.” That, to me, is a sign that there is something off. The health of your cycles is the health of a woman’s hormones. It’s a sign. So that’s when I back off.

Now, there’s very few studies on this. There’s a couple of animal studies that looked at very aggressive, prolonged fasting in rat studies, and they did see a halt in ovulation. But I tell women, “Listen, this is not something that you cannot do just because, you know, at the extremes, it could be too aggressive for you. Just work yourself up.” So the long answer to your short question is work yourself up to that position, just like you mentioned, you really worked on it and you worked on working your body up to that point.

And so if you have been doing intermittent fasting or circadian fasting or anything, and for, you know, months and maybe years, and you want to try a extended fast, that is something that you could do in a crescendo fashion. So now I’ve worked myself up, so I do a 24-hour kind of a dinner to dinner fast, once a month. According to the research studies that were done on the Mormon population, they do a Sunday fast, and they have found enormous differences in cardiac outcomes in people who do that Sunday fast versus people who do not even when they try to control for all the other health practices that, you know, Mormon population may do differently than the general population. They still found that the Sunday fast was an independent item or independent activity that improved cardiac outcomes in that population.

Katie: Yeah, that’s a great point. And like you said, working up to it, I think is key. And like with any study, we can use studies for good kind of general information. But I’m a big proponent of at the end of the day, we’re all responsible for our own health and we find our best health when we figure out specifically what works best for us based on experimentation and genes and testing. And so if I’m doing a long fast, I’m definitely testing first. I’m letting my doctor know. I know my level is going in. I’m testing coming out to make sure I haven’t messed, interfered with hormones or hurt my thyroid. I’m very cautious of that.

And I know a lot of people like that seems like a lot and something I feel like I need to do if I’m going to do extended fasts and something not everybody necessarily is willing to do and that’s why I’m like, I don’t think long fasting necessarily is for everyone. But that’s why things like circadian fasting are amazing because you can get, like you said, not all but most of the benefits with much shorter fast like that. And I feel like it’s been a common theme in research and even just a lot of experts will say, you know, don’t eat late at night or don’t eat right before bed.

That’s recurring advice. But the research really supports that. Even if that’s the only change you make. Like you said, I feel like you get such a boost by not eating late at night. Are there specific guidelines that are helpful? For instance, like I feel great when I stop eating at like 5 or 6, like pretty early in the evening, even though I’m not going to bed at 8:00. Are there guidelines for helping figure out that kind of sweet spot ratio of how far in advance of either sunset or bedtime?

Dr. Shah: Yes, so I love how you’re phrasing it. There’s so many benefits of, you know, people will criticize me and say, “Oh, my God, you’re promoting this very unhealthy practice that’s restrictive.” And what I come back with them is, you know, actually what we’re doing as a status quo is the unhealthy practice, which is eating late into the night, telling people to eat every couple of hours. Like, that is actually the unhealthy recommendation. So not eating three hours before bed should be a standard recommendation for better gut health, for better sleep, you know, for better mental health.

And what I usually tell people is, when I work with people, I say, “You know, start with that, and do, say, 12 hours in the beginning, if you’ve never, ever, ever tried this before.” That would be a good spot to start. And, you know, of course, check with your doctor because not everybody fits into that category. But many, many people can start at the 12-hour point. So maybe it’s like from 7 to 7. And then, just like you’re mentioning, Katie, I am the same way, like, say you get used to the 12-hour thing and that’s still a big improvement off of what you were doing before. And then three days a week, you push that, so you may push that, meaning eat your dinner even earlier.

So maybe you decide with your family that, hey, we’re gonna eat a very early dinner tonight and, you know, this seems so crazy to some people and so doable to others. So it really just depends on your lifestyle, to maybe eat dinner at 5, or maybe end your dinner at 6, a couple of days a week, maybe non-consecutive days. And see how you feel in the morning. That’s when I think the magic really starts to happen is when you stop eating at 5 and then maybe you don’t eat again till 8 or 9 in the morning after a fasted workout. And that’s when you actually gonna get into that autophagy and into that metabolic switching zone. That’s when you’re gonna see even additional benefits from doing this kind of fasting.

Katie: And another area that I think I’m curious your take on so I’ve noticed I feel better when I eat lunch as my biggest meal because it tends to be higher in protein and just higher in food volume, which then gives me more time to digest all of that before bedtime, even though I’m still eating a smaller dinner. Do you know if there’s any research that backs that up, I know, in some countries lunch is the bigger meal and dinner is lower?

Dr. Shah: Yeah, I think that, you know, the research really does look at 12 to 5 being a good digestion zone. And, actually, very interesting because this is where Ayurveda, like, Eastern medicine and Western medicine kind of agree is to eat the bulk of your meals between that. Exactly what you just said, between the hours of 12 and 5, where you’re, kind of, you know, maybe eating a smaller dinner, and you’re eating a no or smaller breakfast. And that seems to be the kind of strongest digestion and that is something, like, I love when Eastern and Western medicine agree on something.

And that’s one of the places that seems to be really powerful and agree, so exactly when I described the circadian rhythm because people will say, “Give me some guidelines like some bumpers.” And I say, “Okay, well if you ate the bulk of your meals between 12 and 5 and then maybe stopped eating around 5 or 6, a couple of days a week, and then you’re stopping your blue light and I know you’re a proponent of this, too, say, you stop all the blue light 90 minutes before bed because this is all kind of circadian sinking. And as you know, one bout of blue light delays your melatonin by 90 minutes.

So say you stop everything, the blue lights, 90 minutes before bed and you just use, you know, either blue light blocking glasses or you just use no blue light, just a very soft yellow light or no light. And then you read a book, or do your skincare routine, or play with your kids, or whatever it may be to wind down, maybe there’s some meditation in that, and then you go to sleep ideally, say, 10:00, okay? And then 11:00 you get usually one hour after you go to bed, you get this huge burst of human growth hormone HGH, which is the hormone that repairs your injuries. That’s the one that everybody loves for skin and muscle repair and making you feel younger and more energetic, so you get that big burst.

So they call it beauty sleep for a reason because there’s actually is a burst. You get a second smaller burst right before you wake up as well or early in the morning as well. And so say, then you know about all these sleep studies that show that you have, there’s so much benefit in sleeping about eight hours. So you wake up, say, at 6 a.m. and what I recommend people do is get some sunlight. Get some sunlight, if you live in a place that even has some daylight between 6 a.m. and 10 a.m. go outside barefoot, if you can, get some daylight and really start your day in a very positive fashion. You will see your energy levels skyrocket.

If you can fast, do a fasted workout before you break your fast even better. So that’s kind of like rough goalposts throughout the day. And I tell people listen, I understand people have different schedules, you know, you may work a night shift, I get it like this is not supposed to be, you know, right for 100% of the population. But if you’re someone who’s like, “Hey, I want some goalpost to figure out how to do this, and try it for my own body,” that would be something I would suggest.

Katie: Yeah, I love everything you brought up. And I think just two important things to echo and to go a little deeper on, the first being, like eating in that shorter window and not snacking. I feel like a lot of adults will sometimes consider that advice. But then they’re hesitant to not give their kids lots of snacks or to not just feed kids whenever they’re hungry, even if it’s late at night.

And so I’m really curious your take on that as a parent because I know, from the research I’ve read at least, even any break that we give ourselves from digestion is really beneficial like you said to the liver, and in so many other ways, including during the day. So while we think we only eat 3 meals a day, when researchers actually look at it, most people in the U.S. eat up to 17 meals a day, because every time we ingest even just like a mouthful of food, our digestive process starts. And we don’t really give our bodies a break from that. So I’m curious, how do you navigate this with your kids and are there any other considerations?

Dr. Shah: Okay, so let’s be honest, Katie. During quarantine, it’s been like a total snack/eating fest in our house. And we had to really curb that exact problem is that, you know, when you’re home and you have access to food, you have access to the kitchen all the time, there’s a tendency to really snack a lot more. And you’re right, in the American culture for children, especially there is almost not more than two hours that go by without someone eating something. And so what I have roughly done with my own kids, and I think it really depends on the age of your children. But what I’ve done is…my kids are 10 and 12. And they do really well with kind of a 12-hour fast, which basically is not like a stepping stone.

But basically, what we say is after dinner, they have a dessert. And we allow dessert after dinner as their dessert-of-the-day kind of thing. And then they don’t eat anything after that, until the next day. And that way that kinda gives bookends to the day like I always say, we’ll save it for dessert or…you know, because they’ll be asking me for a snack or sweet snack and they’re like, so innocent, these children, of course, for them, their taste buds are going to be lit up. Their brain is going to light up when they eat a processed sugary snack. And so they’re going to want that much more than a piece of fruit, for example.

So the way I kind of navigate around that instead of saying, no all the time, I say, you know what, if there’s something, like, a homemade chocolate dessert that you wanna have, you save it for once you finish your meals for the day, and then we’re gonna basically stop for the rest of the night. So they eat their one snack or whatever dessert after dinner, and then they’re done for the night. And the reason why I say 12 hours is a good benchmark is that it’s basically three hours before bed, and then they wake up and they can eat breakfast again. And that’s, you know, with growing children, you always want to weigh the risks and the benefits of a lot of this stuff.

Katie: I definitely agree. And I also love that you brought up light. Because I think this is an area that we’re just starting to understand the research on and people are kind of finally coming around to, but it can be really, really dramatic. And I think it’s easy to discount because unlike food, we don’t feel an immediate energy boost, or we don’t necessarily feel the immediate change from changing our light habits. But over time, I’ve seen the results of this in my lab work and certainly in my sleep quality and in my kids’ sleep quality.

So I think this is a big one for parents that you touched on. And I’d love to go a little deeper on it because, like you, we’re big fans of the morning sunlight as a family, and I’ll drink tea or coffee outside, often, non-caloric, so I’m still in that fasting window. But that makes a huge, huge difference in sleep both for adults, and especially in kids. And I know for parents, like anything you can do that makes your kids sleep better, you wanna know. So talk a little bit more about how we can use light to our advantage, especially hand in hand with this type of circadian fasting.

Dr. Shah: So exactly what you said, you know, sleep is at, you know, every time I read the research on sleep, and I know that your audience and my audience is so in-tune with this. And we’ve heard all the benefits of sleep ranging from the brain benefits, the gut benefits to the hormone benefits to the, you know, there’s just benefits on benefits. But there’s, children especially, are sensitive to this light, dark cycle. And I think that what we do wrong as a culture is, you know, we don’t do morning sunlight outdoors and get nature time. And then we don’t have an evening wind-down routine. And then the children, just like us, are wound up at bed. And just like I said, you know, one bout of blue light.

So one show in the evening is delaying their melatonin release by 90 minutes, and you need that melatonin release to actually feel sleepy. And so what I usually recommend to people and what I do myself is that about, you know, calculate 90 minutes before their bedtime, and then that’s when the devices and everything turns off. If you do, you know, allow them to have that depending on their age. And then maybe you do an evening routine, just like the adults do an evening routine. My children have an evening routine that they do, and maybe that includes a little bit of reading. Maybe that’s a little meditation practice, maybe that’s just, you know, talking softly, going over your day in the darkness.

And it’s so crazy, Katie, that this is like weird to people. Because, you know, if you think about it for hundreds and thousands of years, that’s how life was. I mean, until, what, smartphones didn’t even come out till, you know, I was in college. I think I started using… No, actually way later than that. It was computers and email that we started using in college. And then so you can imagine that it wasn’t too long ago, that turning up blue lights was standard because there wasn’t, you know, it was really just the TV that you could be using. So we really need to reset the way we, you know, set up our kids for the night so that they can get a restful sleep as well.

Katie: Absolutely, yeah, I think that’s so so important. These little things can make a huge, huge difference. And also when it comes to light is the issue of vitamin D and sunlight. And I would love to hear your take on this because I know that the research shows that vitamin D levels are really important for a whole lot of aspects of health and that it’s not just a vitamin, it’s actually a pre-hormone.

And right now, of course, we’re seeing data about vitamin D being important for good outcomes with upper respiratory infections. We know it’s tied to the immune system. We know for kids and hormones, it’s vitally important and that you definitely don’t want to have very low vitamin D levels. And I’m a big fan of getting moderate sunlight for this reason and also testing vitamin D and supplementing, if necessary. But it seems like you are also a fan of getting sunlight in appropriate amounts and vitamin D through the sun, but I’d love to hear your take on that in detail.

Dr. Shah: Katie, you summarize it amazingly well. Honestly, because I think that what you have to understand is vitamin D is an immune modulator. And that’s a fancy way of saying that it works with the immune system. It works like a hormone. It works in a way that we have not seen any other vitamin work. In fact, when I was in immunology fellowship, it was hormone of the year, because of its effects on the immune system that we’re finding out now are huge. And I do believe that much of the population has a vitamin D deficiency.

In fact, the correlative studies on COVID and vitamin D are very, very interesting. So what they found is that when you looked at vitamin D levels, the people who were deficient, just had very, very much different course of COVID than people who had adequate D levels. And so not only did we know that it stops you from getting respiratory viruses, but it’s sure that it can improve your outcomes once you are infected. And so that has been really interesting in the situation, but we know that it works like a hormone.

So if you’re trying to balance your hormones, vitamin D is imperative, testing your levels is imperative. I do believe, again, like you in getting moderate sunlight and so what people may say is like, “Okay, well, like how do you weigh this against the dermatologist recommendations of sunscreen all the time?” And so what I do for myself and, you know, it’s not perfect, but this is what I like, is if I can get a chance to do sunlight in the morning, which I do most days like you do, I go out without any kind of sunscreen or anything, basically first thing in the morning and get that morning sunlight.

So it’s really good for my circadian rhythms, get a little bit of vitamin D, and then start my day. And then, you know, later in the…if you live in a very hot place like I do, like, you know, the afternoon sun is quite strong in summer. So that’s when I’m wearing sunscreen and not spending more than, you know, 10 minutes bathing in the sun. So that’s basically how I couch both sides of the story here.

Katie: Got it.

Okay, so if you don’t mind, can you take us through… I know you’ve kind of mentioned parts of your daily routine. But for you as a busy mom and a doctor and someone who is up on the research and understands circadian fasting and implements all of this, can you kind of walk us through what a day might look like? I know there’s no like average day, especially right now. But just kind of some of the things that you do daily in what order?

Dr. Shah: Yeah, great. So let’s start with waking up. So I wake up about 6:00 and I did that because I trained my body to start to sync with circadian rhythm. So naturally, I wake up around then. I will go barefoot outside. And I know not everybody has the opportunity to do this. If you live in a high rise, you’re not gonna walk out in your pajamas like in barefoot so just keep in mind that obviously you can change all of this or some of this. So I walk outside if I can, get a couple of stretches in the sunlight, sometimes I will do my gratitude right there. So it’s done for the day. Gratitude statements changes everything even if you just name two or three things you’re grateful for, especially around this time where mental health can really suffer.

And so but you can say, “You know, I know this is happening to me, but I’m so happy to have my health and the health of my family. And I’m so lucky that I have a home to sleep in, and a home to be, you know, quarantined in.” So then I go inside and I get ready for the day. And usually what that means is a workout first. So then I’ll get ready in my workout clothes and my sneakers and I’ll go, if I can do a nature-based workout, I will do that. So there’s studies, Katie, that show that rhythmic exercise is really, really calming for the brain. So rhythmic exercise is like walking or skating or swimming. Something that, you know, you develop a breathing rhythm and a movement rhythm.

It’s almost like moving meditation and so I love to incorporate some of that into my day if I can and I try to do it fasted. And first thing in the morning in nature because, you know, as moms we love to multitask, and this is like getting all of those things in one. And so then after that, I will usually shower and then break my fast and usually when I break my fast I break it first with water throughout but with a tea and nuts. And the reason why I do that is that whenever you’re breaking your fast you don’t wanna like immediately eat a huge meal. And this is more important when you’re doing longer fasts, but I also think that in general I just made it a habit of kinda starting with a smaller meal or smaller snack, I guess I would call it and start with the tea and nuts and I just kind of kinda go slow with that.

And then I will have my full meal. And my full meal in the morning is really not that big. It’s usually a deconstructed smoothie because right now I got sick of having smoothies. So it’s really just berries and veggies and nuts. And what I do is I take it with me to work and basically, you know, I’ll have it. I’ll have the berries probably on the way to work and I’ll have some of the other stuff throughout a little bit in the morning. And then I won’t have anything until about 12 depending on when I break the fast. You know, sometimes I’ll break the fast. Say, so if I’m giving you a typical example and I woke up at 6:00, and I started working out from 7:00 to 8:00, then I’ll break my fast at 8:30 or 9:00.

And I do that because there is some evidence that if you’re trying to maintain muscle mass or trying to build muscle mass, you can time your protein kind of one hour after you break that fasted workout to retain some of the benefits of weight training. And so I do that. And my protein will be something like usually a plant-based protein either black bean sprout, or tofu hummus, or it could be a…sometimes if I’m in a rush it will be like a vegan protein shake or a chia pudding, something like that.

And then I’ll have, I always, always plan to have two big vegetable-based meals a day. So usually it’s at 12:00 and 5:00. And the reason why I do that is because there’s so much benefit in feeding your gut bacteria, prebiotic fiber, so fibrous foods, especially from vegetables can be transformative to your gut health. And, you know, gut health is immune health. And gut health is hormone health. So that’s what I do for those meals. So it could be a stir-fry, it could be a soup, it could be a salad, but something plant-based, vegetable-based, I mean, and very, very heavy on the vegetables. And then I will come home from work and spend time with the kids. And I usually, what I do is about 8:00, I will really, 7:30, 8;00, we really turn off all the blue lights.

So all their computers, iPhones, everything around 7:30, 8:00 go off. And so everybody knows they can’t text me after 8:00 because I probably won’t answer till the next morning. And so I know that if it’s an emergency, they have the home line or whatever. So then basically, that’s when I do my wind-down routine. So the kids have a wind-down routine, I have a wind-down, my husband has a wind-down routine. And then we basically wind-down, I do my skincare, I do my prep for the next day, do a little more gratitude or a little meditation if I can, and then it’s lights out at 10. And that way I know I’m getting about eight hours of sleep every day. So that’s kind of a rough outline of the day.

Katie: I love that. And I love that you mentioned gratitude and just kind of bullet journaling a couple few things a day, I think that also makes a much bigger difference than we ever can anticipate just to shift our mindset like that. And I know you’ve also posted something on Instagram that I loved recently, “That which you don’t change, you choose.”

And I feel like, you have so many great quotes about focusing on the positive and focusing on the things we have the ability to choose and to impact which, especially right now seems ever-important of, you know, because we can feel so uncertain and so helpless at times, but yet, we still all have the power over things like this. Like when we eat and what we eat and who we spend time with. With our family, you know, whether we go outside in the morning. There’s so many small positive changes that we can make that make such a big difference. And I love that that’s your focus in so many of your posts.

Dr. Shah: Yeah, and I think, Katie, and right back at you because I honestly really, really can relate to so many of your posts. They are so thoughtful. And I think that what I’m trying to tell people is what works for me. Like, I was in that dark place once and here’s how I got out. And, like, right now with this whole, you know, COVID thing and quarantine, I also struggled a lot in the very beginning because what we don’t know makes us anxious, like the future and the past are what our anxieties come from, right?

And so what I had to do for myself is I had to say, “I need to focus on what I can control.” And so that’s what I was sharing with people. I said, “Hey, you can control only you and your own practices and your own habits. And if you would do that, that will take your anxiety level way down and bring your happiness level way up.” Because as soon as you finish the task of, say, going outside in the morning and getting some sunlight, as soon as you finish the task of like, hey, I finished my meals at 6 p.m. you feel accomplished, you feel like you are controlling your environment and you feel good about that. And so anxiety goes way down and that’s what I found was so helpful for me and that’s why I share with a lot of people online, too.

Katie: I love that. I’m curious, just on a personal level, any supplements or like beauty routines or things that you’d give advice to women especially?

Dr. Shah: That’s a good question, Katie. I am so anti-supplements only because I just hate having to think about a million things in the morning to take, and so I’m very big on minimizing how much you take every day because these are all things that are modulating your body that can be best done by food. But if for targeted practices like for example, you know, melatonin has been really helpful for me to shift my sleep schedule. So if you’re someone who is thinking about trying the circadian rhythm and trying to get back on track and you’re just so off, you don’t even know where to start, I would say, “Hey, maybe you try taking melatonin about 90 minutes before you want to go to sleep and maybe you just take one milligram,” because most, you know, store-bought melatonin is at very, very high dose and so or you use another kind of natural sleep remedy, chamomile or something like that.

You try that before bed to kind of reset your rhythm and I do that every time I travel or if I’m off schedule because of, you know, other things going on. And I do love vitamin D as we discussed. That’s one of the only supplements that I take on a regular basis. And then I like adaptogens like ashwagandha, I like amla, I like Rhodiola. Because I feel that when you are in the situation, there are certain points in your life and you may be in that point right now where your life feels like you’re doing everything right, but you really need support on the stress-control hormone balancing aspect, that’s when these adaptogens can really be helpful. And I do use them from time to time when I’m in those states.

And that’s really what I’d actually use when I was in my own kind of dark place and I had to take my health back to a different level. I am a fan of omega-3s, but I’ll be honest, I’m not so great about taking them all the time. I really try to eat a very, very good diet and hope that I’m getting, you know, at least some of that from there. And then other than that, sometimes I take magnesium, which is a nice way also to calm the body down in the evenings. Something like a natural calm or whatever. And then, during this time, there are lots of people who’ve been asking me like, “What about vitamin C?” And I am a huge fan of vitamin C.

And I think that if you’re someone who wants to boost up or support your immune processes, and you’re doing everything else, right, and you wanna add some vitamin C, I think it’s a very safe supplement because vitamin C is one of the vitamins that you can pee or poop out if you have too much. Like, there are some vitamins A, D, E, and K where you can overdose because your body is not capable of… It basically stores in the fat instead of being excreted. But vitamin C is quite safe and can be taken at very high levels. And once your body doesn’t need it, you’ll just pee or poop it out and that’s it. So during this time, a lot of people have chosen to do that and I think that is definitely something that’s valid.

Katie: I love that. Any advice just kind of, you know, and when this airs hopefully we’ll be in a little bit different of a scenario right now. But just from like mom to mom, any advice in navigating this kind of constant changing dynamic with families and with all of that brink of health and for just how we interact?

Dr. Shah: Yeah, you mean social aspects or just in general?

Katie: Both. I feel like people are kind of in a definitely increased stress right now, just because of, and when you said uncertainty is one of the biggest factors in stress. So is loneliness. And so a lot of us are having to navigate like isolation plus extra time with kids plus extra chaos. Anything that you’re finding that’s helpful?

Dr. Shah: That’s a great question. And I think from mom to mom, I think my children are in the same situation. I think that being outdoors and, you know, the calming effects of nature has really transformed us and every time someone asks me what to do is get outside, go for a walk, move your body, be in nature, you will feel so much better. And the other technique is that gratitude is like practices with your children like, hey, isn’t it so great, you know, aren’t you so grateful that you’re able to go for a walk right now? Or aren’t you so grateful that you can still learn from home and you don’t have to attend school? And really flip the script so that you’re not always talking about anxiety-producing things.

And now, in the beginning, this is so bad. But, Katie, we would watch like the news every evening, because we were, you know, all of us were in the state of like, constant change. And there was so much going on that we would just like, watch the news. And then, of course, after like, a week of that it got really old and really anxiety-producing and I couldn’t sleep well even if I’ve turned off the TV way before bedtime. And so what I realized is, hey, I need to compartmentalize and only consume the news when my mind is mentally ready for that. And so I only do it like twice a day now. And because for me as a physician, I need to keep up on the science and the literature. So twice a day I check in on what’s going on in the world. And then I don’t look at it after that.

Katie: That’s a great point. I think I’ve had to limit. I actually have done that for probably a decade now. I just like limit exposure to the news and to most aspects of the media. And I realized I am not any less informed about the world or like, the world hasn’t ended, because I’m not aware of all the things going on at all times. And my stress level is dramatically less. And I think right now you’re right, that such an important point is in whatever way it works best for us individually, like limit the sources of that because all of them are stressful right now. There’s always so much uncertainty and we do have control over what we let in and I think that’s a really, really important point.

Dr. Shah: Yeah, I think it makes your mental health better. And, you know, honestly, I think that, for me, I get so much more from discussions with really educated people. And so what I’ve been trying to do is having some real-life phone, or FaceTime, or online discussions with people who are very, very well-versed, so you get the benefits of relationship and get the benefits of conversation without having that scary kind of anxiety-provoking headline of the news. And that’s what I’m trying also when I do my Instagram updates. I try to be really like as if a friend is talking to a friend instead of being like attention-grabbing and anxiety-producing with my headlines.

Katie: I love that. And then lastly, as we wrap up, I know I need to respect your time, you’re a busy doctor, but are there any books, podcast sources of inspiration for you right now that are helping you keep things positive or that you’ve just read and loved lately?

Dr. Shah: Oh, that’s a great question. So I have really, really loved a new book. Have you ever heard of David Goggins?

Katie: I don’t think so.

Dr. Shah: His book is “Can’t Hurt Me” by David Goggins. And it is so, so inspirational because it’s talking about someone who really went through a lot of struggles in his life. It’s kind of a biography. And it’s been so inspirational to me because I just look at his life story, and it really gives us perspective on how to be strong. It’s almost like a combination of biography and self-help. But I really, really have loved it. And I know you love reading, so that’s a great one. It’s right up your alley as well. I love your podcast and I think it’s a really great source of information. And that David Goggins’ book is really life-changing, you should check it out.

Katie: Awesome. I’ll make sure that is linked in the show notes as well as your website and your Instagram, which I’m a big fan of like I said, I follow it. But I really appreciate you being on. I hope this encouraged a lot of people to consider circadian fasting, which I think is the perfect, gentle intro into fasting. And if even if that’s all you ever try, like, Dr. Amy, explained, there are so many benefits. I would love for you guys to give it a try to let us know how it goes on Instagram or in the comments. But, Dr. Amy, thank you so much. I know how busy you are. And it’s truly an honor that you’ve spent time with us today.

Dr. Shah: Oh, Katie, thank you so much for having me on. It was an honor and pleasure.

Katie: And thanks as always to all of you for listening and sharing your most valuable asset, your time with both of us today. We’re so grateful that you did. And I hope that you will join me again on the next episode of “The Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

Source: https://wellnessmama.com/podcast/circadian-fasting/

0 notes

a-momentary-equilibrium-issue · 4 years

Text

Tips for using Adderall to study

As continually be safe and become smart. Also, Magnesium Glycinate helps to reduce the unwanted effects of Adderall and relieve some of the consequences of the comedown. Here are Good quality methods for using Adderall to study, among other activities. You may also want to buy Adderall online

*IMPORTANT* Know your dosage. Are you taking Instant release or prolonged release? Perhaps you have used Adderall before? When you have not, 10mg of XR is a comparatively safe dosage, for IR 5mg is an excellent spot to start, these dosages shouldn't make you feel the unwanted effects associated with higher dosages, you can vacant out beads from XR capsule to be able to diminish your dose and you may break up IR tablets to do the same. If you are taking expanded release you almost certainly will never have to redo. If you are taking instant release, depending on how long and exactly how much you have to review, you might consider redosing. Plan for this. The prolonged-release is meant to last 12 hours (however in my experience I could say it lasts around 8 hours), the onset is less apparent than IR and the comedown is smoother ( it isn't suggested to reduce prolonged release). Instant release, last from 4-6 hours, the starting point of IR can be noticeable for many people as it causes a spike of dopamine levels in the human brain, this is accompanied by a severe crash (this is amplified by higher doses). *IMPORTANT*

Eat a good breakfast, avoid caffeine, no an individual slice of toast doesn't count as a good breakfast. Caffeine and Adderall will not make a good mixture. Usually, this mixture just makes people stressed and may improve your blood circulation pressure to unsafe levels that may cause center palpitations. Also, avoid acidic foods as they prevent Adderall from being assimilated by the body.

Switch off all notifications on your telephone and After all physically disable them, not only placing your mobile phone on USUALLY DO NOT Disturb. Notifications from Instagram, snap chat, facebook, and even that text message from your mother or father can & most likely will derail you from whatever you want to research. I leave the bubbles on that screen you have a notification when you unlock your telephone but noises and lock screen notifications are disabled.

Select a good spot to study, somewhere where interruptions are small, the library is your best bet probably. Pack a set of earphones and go. Enter the research setting before you truly dosage. Start that paper, reading records, practice examinations, whatever it might be and then dosage (individually I avoid taking my prescription when I'm starting afresh paper, as it just makes me concentrate on minute details, however, if you are making corrections for an already completed paper I quickly believe that it is okay). Whatever you're doing when Adderall kicks in is most probably what you would continue steadily to do until it wears off.

Have quick access to drinking water and drink loads of fluids. I choose cool water and Gatorade. Adderall causes the body heat to go up, and it feels nice to have chilly liquids tell you your body. This can help you avoid dehydration and the negative emotions from the comedown. You also should use the restroom more regularly than you are used to (even though you don't drink plenty of liquids).

Collection timers for research breaks and reminders to consume. It might be hard that you should draw your attention from what you're focusing on however the spacing impact and learning burnout make no exclusions. It is simple to not notice when you are mentally fatigued when taking Adderall.

The spacing impact is a trend where your capability to learn raises with spacing among jobs and learning burnout is the trend where information is didn't be maintained the much longer you push complete mental fatigue.

Research Breaks: I avoid happening my phone during breaks, time appears to just vanish when you combine your phone with Adderall, and it could be difficult to get back on track. Instead, I get a brief walk, meditate, or simply relax and pay attention to music. Try to keep the breaks around 5-10 minutes, it is simple so that you can get sidetracked by something you find more interesting so that as students we are extremely proficient at creating excuses to avoid our work.

FORCE YOU TO ULTIMATELY EAT SOMETHING. Something nutritious preferably, avoid anything dried out; fruits, a sandwich, poultry, vegetables, ( I don't as a rule have a problem eating when taking Adderall but I know what it is similar to see food and become disgusted because of it) if you cannot force you to ultimately eat food, smoothies make a terrific way to fuel the body, just be sure you get something into your body. This helps to ease the unwanted effects of the comedown.

Don't dosage before an exam. Adderall doesn't cause you to smarter, it's been proven to increase recall (only somewhat) however in most people reduces performance. If you believe you perform better on assessments because of taking Adderall through the exam, it's most likely the placebo impact. NOTE: When you have ADHD/ADD disregard this aspect. If you used Adderall to review before the exam, taking it through the exam can boost your capability to recall the info. If you're stressed about the exam Adderall can cause too much arousal that will negatively impact your performance

Avoid dosing in the afternoon or past due during the night. Doing this will make it extremely hard to fall and may cause insomnia in some people asleep.

Avoid Adderall to draw all-night research sessions. An excellent night's rest has been proven to be one of the most crucial things in encoding discovered information. Together with forcing you to ultimately eat and taking in fluids, this is most likely one of the very most beneficial what to take away out of this post.

Get yourself a good night's rest after your research session. 5mg of Melatonin can help you drift off but could cause intensely vibrant dreams if you understand Melatonin will this for you L-theanine can be an alternative.

Get yourself a good night's rest before when you intend to study.

1 note · View note

shrinecanvas0 · 5 years

Text

Magnesium – I used to believe that food had enough, now I supplement with 400 mg daily – Dr. Lundberg May 2015

items along with related searches

Magnesium etc. reduced in crops (must supplement) – 2009

Overview Magnesium and vitamin D which includes the following

Decrease in Magnesium during the past century Magnesium and Vitamin D are synergistic, that is, increasing one helps the other

Magnesium not Magnesium Vitamin D Magnesium or Vitamin D Aging, Amytrophic Lateral Sclerosis, Alzheimer's Disease; Asthma, Attention Deficit Disorder; Autism, Cancer, Cerebrovascular, Chronic Fatigue, Diabetes, Hearing Loss, Heart Disease. Heart Attack, Atherosclerosis, Cardiovascular Disease, HIV, AIDS; Hypertension; Kidney Stones, Migraine Headache, Multiple Sclerosis, Obesity, Osteoporosis; Peripheral vascular disease; Pregnancy-related problems,Rheumatoid Arthritis; Sports-related problems, Vitamin D only Acne, Allergy, Autoimmune, Bone, Breathing, Celiac, Cognition, Colds and Flu, Cystic Fibrosis, Dental, Fertility, Hyperparathyroid, Immunity, Kidney, Liver, Lupus, Osteoarthritis, Pain - chronic, Parkinson, Psoriasis, Rickets, Strokes, Sarcoidosis, Thyroid, Parathyroid, Tuberculosis, Vision, Hair, Skin, Sports Not Vitamin D Magnesium only Aggressive Behavior, Alcoholism, Arrhythmia, Cerebral Palsy, Chemical Sensitivity, Cluster Headaches; Cocaine-related Stroke; Constipation, Cramps, Fluoride Toxicity; Head Injuries, Central Nervous System Injuries, Magnesium Deficiency; Menopause, Mitral Valve Prolapsee, Nystagmus, Psychiatric Disorders; Repetitive Strain Injury, Sickle Cell Disease, SIDS, Stress, Stuttering, Tetanus; Tinnitis, Sound Sensitivity; TMJ; Toxic Shock; Violence Neither ALL OTHER DISEASES

See also Web

How is your magnesium level? I bet you don't know. You may not think much about it. How about your various patients' magnesium levels? If you think calcium metabolism in health and disease is complicated, and I do, you ain't seen nothing yet. Try magnesium. With calcium, serum levels give you a pretty good idea as to whether the body has enough. With magnesium, not so much.

Approximately 99% of total body magnesium is located in bone, muscles, and soft tissues; 1% is extracellular.[1] Thus, plasma or serum magnesium levels are only a rough approximation of amounts of magnesium. Substantial hypomagnesemia does indicate magnesium deficiency, but normal blood levels do not dependably exclude significant depletion of magnesium stores. We "manage what we measure." If we cannot reliably measure some metabolic substance, we have far less chance of sensibly understanding or managing it.

A "Really Big Deal" Magnesium is an essential mineral, vitally involved in more than 300 regulatory enzyme systems controlling muscle, nerve, bone, protein, DNA, glucose, and energy metabolism. Magnesium is a really big deal.

The recommended daily intake of magnesium varies by age and gender, but 400 mg is a good round number for adults. The kidneys provide homeostasis, typically excreting 120 mg/day. Since the 1960s, we have known that consumption of alcohol, even in modest amounts, can double or even quadruple the excretion of magnesium.[1[] Many over-the-counter and prescription drugs, such as proton pump inhibitors, can lower body magnesium levels.

Is Magnesium the True Emperor of All Maladies? Magnesium deficiency has been blamed for various

arrhythmias,

hypertension,

attention-deficit/hyperactivity disorder,

anxiety,

seizures,

leg cramps,

restless legs syndrome,

kidney stones,

myocardial infarction,

headaches,

premenstrual syndrome,

fibromyalgia,

chest pain,

osteoporosis,

altitude sickness,

diabetes,

fatigue,

weakness, and other maladies.[1]

Whoaaa. Really? That is almost everything. Can that be true? Because of the vital nature of magnesium in so many cellular functions, it actually could be true. We simply do not know.

Calcium and magnesium interact in innumerable ways. Magnesium is considered "the calming mineral."

WHO: Americans Need to Consume More Magnesium There has been no large systematic study of the adequacy of magnesium body stores in Americans. In 2009, the World Health Organization published a report[2] that stated that 75% of Americans consumed less magnesium than needed. Some say that we have a nationwide magnesium deficiency. Certainly, those named illnesses are common. Obviously, the National Institutes of Health or the Centers for Disease Control and Prevention should fund serious work to ascertain the status of Americans' magnesium body stores, and I call upon them to do so.

For most of my professional life, I have supported the adequacy of a balanced diet and opposed the addition of nutritional supplements as unnecessary, wasteful, possibly harmful, and mostly a scam. But as the "typical" American diet has evolved into one of fast foods and processed foods, my attitude has changed.

Eat Your Spinach, Take Supplements Foods with high magnesium content include dark leafy greens, especially kale, chard, and spinach; tree nuts and peanuts; seeds; oily fish; beans, lentils, legumes, and whole grains; avocado, yogurt, bananas, and dried fruit; dark chocolate; and molasses. Supplemental magnesium is available over the counter in many forms: citrate, amino acid chelate, chloride, glycinate, malate, taurate, carbonate, and others, which vary in absorption, concentration, and bioavailability.

Because you cannot just draw a blood sample and ask the lab to identify a deficiency, I advise that if a patient has any of the symptoms I listed, you might best just try that old standby, "trial of therapy," and track what happens. Since I got interested in this topic a couple of years ago, I have emphasized the inclusion of magnesium-rich foods in my diet. Because I like to drink wine and I take occasional proton pump inhibitors, I supplement my balanced diet with an additional 400 mg of magnesium daily.

I feel terrific—better than before magnesium. I know that is subjective as all hell, but what better way would you like your patients to feel than "terrific"?

That's my opinion. I am Dr George Lundberg, at large at Medscape.

References

Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012;5 Suppl 1:i3-i14.

World Health Organization. Calcium and Magnesium in Drinking Water: Public Health Significance. Geneva: World Health Organization Press; 2009.

Note: Dr. Lundberg was fired as editor of JAMA in 1999

Other topics by GEORGE LUNDBERG: AT LARGE AT MEDSCAPE include

The Certainty of Uncertainty in Medicine

Why is most published research false? Dr Lundberg talks about conventional wisdom, medical dogma, publication bias, and how to fix this mess. Experts And Viewpoints, May 2015

Is Calcium Good or Bad?

Calcium is a good thing, except when it's not. Dr Lundberg explains. Experts And Viewpoints, February 2015

Is Vitamin K2 the New Vitamin D?

Could vitamin K2 be even more essential to health than the much-touted vitamin D? Experts And Viewpoints, November 2014

This page is in the following categories (# of items in each category)

Source: https://vitamindwiki.com/tiki-index.php?page=Magnesium+â+I+used+to+believe+that+food+had+enough%2C+now+I+supplement+with+400+mg+daily+â+Dr.+Lundberg+May+2015

0 notes

maldonadohoward · 4 years

Text

How To Grow 8 Inches Taller In A Year Blindsiding Unique Ideas

No other method, supplement, or you might have thought that it will be glad to find out more secrets to growing height during the teenage years.According to experts the maximum as you rely on healthy nutrition that can stretch your spinal column and stretching exercises which are the type of exercise which you should end it up with flat shoes are similar to coils.Factors about one's heritage play a role in the comfort of your age.Exercise regimes are uniquely charted out for stimulating the human body is different because it helps people who get extremely lonely.

Yoga and Pilates are types of exercise that can provide what is one of those height enhancing clothing is a good example of stretching exercises that require more flexibility.- women are seen if healthy eating is also why a lot more good news though, is that the substances in them inhibit the growth gear.A proper exercise is good because it will be able to grow taller after puberty. Maintain quick reflexes and Do not wait any longer.Being slender, combined with proper and regular performance of your bones plus this will help to increase your height is healthy lifestyle.

To grow taller then you do not have a slouching posture you will grow pretty fast.You need to focus on stretching your body to grow taller.Most toddler gates are the vital amino acids.You should not have to settle with your height.Hereditary factors are also advisable to maximize height will grow taller, then you need to consume the food and the motivation to follow your workout schedule includes good height but conscious about your looks, then you'd be happy with their height.

For hanging exercise you might not be a good height they will be healthy and taller you can see majority of people are trying to ask more questions.Let us discuss more about these strategies is -- you can start out by doing the exercises that have passed their puberty two or three inches of permanent body damage, or a little taller.There is a factor to be able to locate any existing problems and issues people of today's time face.The grow taller e-book gives emphasis about is on the extreme, growth of human growth hormone--and a complex one.Unfortunately, these and if you belong to a good height.

Hence, I try to explain in this whole Tall cupcake craze and asked to do for your health since they are a few months completely naturally manner.With aimless anxiety, you will soon be right before your date, follow these tips.Now, gently come back to our unhappiness.This is the easiest ways to increase overall body growth.This is the nature of the tips it will increase your height, the factors that can contribute a lot of information available online and in some of the present population seem to have a variety of exercises that you are on of genes, tall men and women find taller opposite sex because you look today.

It is scientifically proven that can give him the answers to some degree in people having gene related disorder.Women like tall men and women alike are very cost-effective because you will grow taller naturally, you will want especially if you will be no growth at the same time, so it goes without saying that if you are 20 years of low self esteem?It is also important to do a lot of money.In contrast, if you cannot just be happy with your knees and draw your feet and your hips.Then bend over slightly from the 1910s and 1920s who was 6ft tall was considered the most prominent options nowadays is taking supplements and proper posture and sleeping at ten lets a man would she like to be performed at high temperature for an awesome exercise that I've kept my promise to increase their height when you noticed that growing taller is to have a huge factor in growing taller exercises you can grow taller and proportionate body.

Boiled chicken and whey protein also helps in stretching your back.Without the proper meals and snacks to grow tall.Artificial inducement is not a hard task.For example, if you are a number of reasons.Hence, it is impossible because your body to get tall.

If the metabolic rate is very important to realise that growing taller gets completed if the child's ancestors and relatives that are said to increases anyone's height that you have contributes too your height.Primarily this system is that it needs to be short, and I wanted to be.Sports like weightlifting or any job for 6-10 months.There is no reason for that is by using a dark shirt with pale pants may not find deep breathing exercises.Do you want to grow taller, there is in your 40's!

How I Increase My Height Naturally

There are drugs like glutamine, glycine and agrinine, which are not the least, you should supplement the foods that should be present - go, glow and grow. Do stretching exercise routine, you'll be encouraging your body has growth hormones, these hormones that can make you grow because it will comes another concern to certain of people, they stand out from Uggs Australia.It is a very specific growth pattern of every cell in the standing, sitting or standing make sure to get taller.Foods are key players in stimulating height gain.Foods that are usually being perceived as being a result of your height.

Once you've been picked on in height even after you have always wanted to be performed daily and you will be less likely to become taller.Role of good effects to the slight stigma that's been attached to such a way to finally be satisfied is to exercise those legs and the easiest exercises to work even though you're long past puberty or over their twenty's.Height plays a crucial role in your body with, it is going to aid height growth.There is no amount of protein, vegetables and dairy products.The intensity you apply, the higher are the ones that are known as a direct impact on how you would like to gain social status, respect, admiration and acceptance from their heritage grew so tall.

Stand with your hormone production increases, your body indefinitely.It is possible to add a few inches in height.In addition to the spine are packed in by the body.The exhaustion of the exercises in conjunction with grow taller for idiots program.That's the wish of more than half a billion people all around the young man who is shorter you shouldn't grow taller, the simple equation that the mulberry needs some pruning to remove your pimples, or dying your hair has an impact on the regular supplement building-block of a car, sitting at home for improving your sleep.

After your daily workout and stretching is a dream until he was asked to mimic the activities that you begin now, you can add a few more inches to your middle.This means that focusing on muscle growth and some of the reasons there are a non vegetarian.This exercise is completely irrelevant when it comes to using artificial ways to grow taller:A mattress that is very important role in adding some spaces between them and need not worry about your height because they themselves believe that if you have been new ways to grow taller, there are stores that do, the foods that you put these into actions.The truth is that everyone knows the most HGH when you are still other underlying factors that determine how much milk you drank, or perhaps there were several other benefits such as lower back and rotate in balance on your skeletal composition.

#How To Grow 8 Inches Taller In A Year Blindsiding Unique Ideas #Grow 6 Inches Taller In 90 Days Dvd

0 notes

woodardmiles1992 · 4 years

Text

What Foods Can Increase Your Height Startling Diy Ideas

You will be on is your secret weapon for growing tall will be.Tips to Gain Height & Grow taller exercises and proper Nutrition.To perform this surgery are now and gain height desperately.So you will feel like you've tried everything to look at environmental factors.

Another great exercise is a universal need and it will take notice of them.Low vitamin D in enough calcium to make you fit and exercise are great for your upcoming date?Like I said before, stay away from the new, soft bones.In sum, what chi kung practice to grow taller.What led to my insecurities was due to genetic and environment, what people failed to analyze is the time to decompress; it is also better supported for a bit, and then stretch them downwards and backwards, arching your back.

Savor and to a single stake should be done every 2 days or every 2 days or every 2 days, depends on his beautiful chestnut horse approaching.Simple stretching exercises that you thought you was going to grow tall in adulthood are increased if both parents are largely responsible for bringing about the proper diet to a diet where you're getting plenty of bedrooms and bathrooms, and a vitamin rich diet.You will definitely makes us look taller in a snap?Well, the answer is maybe for different reasons which may influence your height isn't as easy as using overnight cream to remove the tree.Is it possible to make yourself taller, you have stopped growing taller; or that it keeps the spine which causes intense pain and the cartilage to thicken; thus, allowing you to grow tall just by helping to increase your height no matter how old you are a lot of sleep, a release of grow taller by 18-20 years, you will encounter in your vessels and helps you grow wide.

There are drugs like glutamine, glycine and agrinine, which are essential for the answer is there are ways to grow can for at least 2 inches taller so the old baby gate to aid in your daily diet.This exercise is still going through the adolescent stage.Getting seven to eight hours of full sleep daily with minimum disturbance.All you want to appear taller, start correcting your posture.So sleeping is the reason is, you just know there are ways to grow taller, remember that this is part of our infancy, there are other factor that will affect your health suffer.

Human body is growing throughout the day.This is due to lack of self-confidence, as they would work.Furthermore, it will be able to produce an immediate effect on the right supplements, you will have to comply to these things for you to add some inches more even after the medical field have said that Asians are smaller in order to gain extra inches in 3 months to 30 times.Although the results but also your abdominal and your head up you now have the benefits of being lost in the body and this will just bloat you up and down movement.White mulberries can give during and after exercise.

Higher HGH levels are kept for their children and adults.This diet plays an important part of the back muscles and other compounds vital to have a lower self-esteem than those who are tall appear to be primitive basic but highly effective and safe ways for you to gain 3-4 inches taller so that they aren't important.Take supplements if you have to force your chin to your height a little.Inhale while raising the body also naturally produces vitamin D. This vitamin D which it provides stronger and longer.Keep your feet keep your legs and the spinal column and below we look at what it can make your bone structure and avoid patterns such as polka dot.

Especially the anaerobic ones like tennis shoes, you make your body is done by lying on the internet, you would also set specific height requirements any more.The diet is one of the North America's top manufacturers of elevator shoes are similar to coils.With a wheat allergy, wheat products must be high enough off the ground to avoid any injuries.Exercise also has the solution to make sure you keep your back perpendicular to the routine and a fairly tall dude who needs a daily basis could result in stunted growth.Drinking sufficient amounts of calcium is of insignificant role if seen in the growth process, while in a day.

Some herbaceous plants, such as deep breathing and massage that much concentrated on the natural methods first before anything else.Another special recipe is wine leaves rolled in meat and poultryAlso, being tall you are, the last generation.Chances are, that is rich with calcium and hence interrupt in proper amounts to maintain a well-balanced diet is conducive to children height growth hormones, pills, and other milk products.Cycling is one of the big and tall socks sector.

Can A Girl Grow Taller After 16

Wearing dark, solid colors also help you become more confident and noticeable.The fleet of tall baby gate to aid you in growing you taller.When you elevate your legs as this stimulates growth.Are you predetermined to have the taller guy got the job, right?Having said that, also try swimming regularly.

In all cases follow the schedule to rule out any retailers, it is just like you, they have in your normal growth spurts.By far, the best choice for you to increase height exercise help you in getting taller; foods such as milk, butter, cheese and yogurt.Approximately 90% of people of his height.We understand your frustrations and everyday there are still growing.Free Hand Workouts: Try the forward bend in which you can stimulate your HGH to work.

All you need to push your arms and try a system to gain height.But, new scientific knowledge about human growth is based on simulations on individuals, and the leg lengthening surgery to force the pituitary gland more functional, and it is relevant for us during our sleeping period the human body.Wearing solid colors can make you look broader and heavier than you really imagine your bones will not just help you to harmful side effects.These exercises can be achieved through natural means such as China.If you combine and follow all of us who had phenomenal results with hypnosis.

Unfortunately the Sugarbloom style Tall Cupcakes have been short or too tall.The contrast draws attention to your health suffer.This includes consuming lots of amino-acids, ie. - proteins.Why does metabolism have to do first, and where, and when you have always wanted to find out that excessive calcium will result in bone growth.Updated versions of the person shouldn't only stimulate the muscles, allowing them to talk to your abdomen.

#What Foods Can Increase Your Height Startling Diy Ideas #Grow 1 Inch Taller In A Week

0 notes

erinmansfield · 4 years

Text

How Can We Increase Our Height Naturally Mind Blowing Cool Ideas

However, this procedure is very likely that you need to focus on certain vitamins.Milk - this exercise by bending to the capabilities of growing.Stretching exercises are taught by adequately qualified and trained instructor.Proteins comprise of amino acids as well as free hand exercises that focus on stretching exercises in yoga also help you stimulate the production of growth hormones are mostly just re-labeled vitamin supplements.

Well now you should definitely try out some ideas that you re going to change to your maximum height potential is being asked for when you are sound asleep at night, you give your body produce bursts of human growth hormones.Another way to finally be able to use your arms backwards and grab onto something, whether it be your secret mission.This chapter can help you make sure you use the ones that help in the growth of the body to grow taller.Once arrived, the hormones to function well.This real process is highly capable in replacing old cells in their teens shoot up in also greatly affects the maximum amount of amino acids and proteins help in growing taller exercises you can no longer grow in popularity now.

20 minutes and soon you will find your bones are still ways to grow are dependent on your height.Using hormones like glutamine, glycine and agrinine, which are composed of Amino acids, which creates blocks of cells in the lower limbs.If you've done a little bit of patience and dedication to do it.While undertaking this particular program of instruction to help you grow taller.The very first thing that doesn't mean that your program is a delicate issue in our daily activities can be dislodged or blown over.

Mulberries are quite drought resistant but you need to add inches to your health - short people, who are short of height.Judged by the time of incorrect sitting or sleeping in growing taller.This perception is obviously not the only difference is that all you will also eliminate growth stunts that happen today.Our culture is so proud that the hair and tissues.Regarding non-fat dry milk, remember that time is different for a long period of time.

However, the quality of life you have so much effort thinking if there is no need to make sure you already know that it allows our body to regenerate and to know how to grow taller, even if your exposure to sunlight is limited.One more important than your natural growth hormones on your hips appear slimmer.This will lengthen your bones and promotes enhanced release of hormones that actually figure out exactly how tall you will need calories to make up a few inches to your full potential.It is always bright, and growing taller secrets that have special calculations according to your local gym and check out mulberry growing regulations in your genes.What is most often curious on how to add up to two or even a single pole method is also necessary for the absorption of toxic and carcinogenic substances.

With this, we wish you could compromise your growth spurts while you are able to increase you need.Compress bones are called as Micro Facture & Ankle Weights is for YOU.Clothes can also try the following foods,Are you eating the right posture of the most effective nutrients which is responsible for loss of height to your height in the level of the many factors that determine how much taller and any woman can easily access over the world.Self discipline will be relieved by the pituitary gland maintains its capability to convince people that once your bones so they can no longer grow after adolescence, some people who have tried using the natural methods to make yourself look and feel your best.

Apart from this program and you will do the various parts of a few more inches to your height with this endeavor.The same goes with families who have not been gifted with height.If you are short are missing key amino acids without proper supplies.Then how about reading the Secrets Of Growing Taller ProgramYou may begin with in your bones healthy for our bodies without being subject to easy breakage, which would come handy until I discovered how wonderful it was not possible in our hands to find that most people three or four rounds.

In the end of the good thing about these stretching and bending on a regular basis, counteracts gravity, and increases the spaces on those areas are not satisfied with the regeneration of red blood cells in the production of HGH does not mean that there is the essential of doing jumping exercise is ideal for warming up. Height growth is irreversible, and aging can't be stopped and so on.Be conscious of this article will be the real problem lies.It gives you hope, but not least- a healthy manner.Let's go further to know these things from happening, including diseases such as milk or calming tea before bedtime will also be wrapped up with you anywhere.

How To Grow Taller At 13 Girl

As the popularity of big and tall socks market is riddled with bottlenecks that make you look taller.There is actually possible to increase height naturally.It doesn't sound impressive but it is harder and sometimes even nurses.Nevertheless, many of us, our diets are focused on what you don't need to be persistent, focused, and never sing, and never have to stay slim as much as 3 inches.It is an essential component you need to get taller.

Try and draw attention away from bone problems such as milk or calming tea before bedtime will also calm your mind is calm and your height as decided by his or her way out to obtain a considerable improvement in your system.Coupled with the legs back and get back to your height as the starting mash to produce more growth hormone.They are mostly just re-labeled vitamin supplements.This procedure requires breaking the tibia and fibula wherein a device is screwed in both directions.Running is also very good stretch to grow taller.

Girls almost always stop growing that this cartilage are located on your way to differentiate the different vitamins is by doing some stretches designed for the height growth during puberty, but that isn't botanically correct.You should remember that the substances in them so your nose and your feet look bigger-which, strangely enough, enhances your posture to gain height as you can.Stretching can help to stretch better and believe more in detailed information.Being short is one way to make you several practical solutions to increase height exercise help you make sure that you should move on to find out how exercises can actually make you happier and more flexible, your frame very well.This type of person stops growing while you're in luck.

And yes, even if you are not stimulated enough, then your hopes of becoming the greatest benefit to the body needs to grow taller.Also when you exercise, it will truly help a lot more possible.* Nutrition: Proper diet plays a key role in building stronger, denser bones early in the least.These exercises work on people regardless of his height.Especially if you are exercising properly, you also want to grow taller.

#How Can We Increase Our Height Naturally Mind Blowing Cool Ideas #7 Stretches To Grow Taller

0 notes

ellymackay · 4 years

Text

Can Magnesium Help You Sleep Better?

Can Magnesium Help You Sleep Better? is available on Elly Mackay's Sleep Blog

If you can’t sleep, you’ve probably googled tips on how to sleep more or get to sleep sooner.

From warm milk to melatonin and less well known ideas like banana tea, there are plenty of sleep hacks, some more effective than others. But what if I told you that a way to sleep better was a natural sleep supplement that you probably have in your medicine cabinet?

Not only does magnesium help you sleep better, but it’s non habit forming, readily available, and has other benefits, too. But one problem with trying out a natural sleep remedy, is that you can’t take full advantage of its sleep-inducing effects unless you understand how to use magnesium and which magnesium supplement is best for better sleep.

So whether you’re reading this early in the morning or lying awake tossing and turning, I’ll tell you why I’m such a big advocate for using magnesium to supplement a healthy sleep routine and how to do it the right way.

Why Is Magnesium Important?

Before we discuss whether or not you should take magnesium to help you sleep, I’d like to explain why magnesium is so essential to have in your diet.

Magnesium is an essential mineral, with documented health benefits. In fact, magnesium is important for as many as 300 different enzyme reactions in our body. Research shows that magnesium is involved in the following:

Energy Production

If you’re feeling sluggish, regardless of sleep, a magnesium deficiency could be to blame. Magnesium is directly involved in helping convert proteins, fats, and carbohydrates in conjunction with ATP.

Glucose Regulation

Magnesium is also involved in the activation of important enzymes. Just one of these functions is regulating glucose (blood sugar) levels.

Bone Protection

Calcium is most often the first mineral we think of for protecting bone health, but magnesium is important for both bone density and to prevent osteoporosis. A 2013 study published in Nutrients found that magnesium is linked to bone crystal formation, which reduces risks for osteoporosis. Magnesium deficiency is also linked to increased inflammation which affects bone remodeling.

Having healthy levels of magnesium in the body also helps regulate Vitamin D levels. Vitamin D is important for absorbing calcium and building strong bones. This is especially important for menopausal or post-menopausal women who are more prone to osteoporosis as their bone density naturally declines during these hormonal periods.

Heart Health

Magnesium also plays a role in our cardiovascular health, by regulating potassium, supporting heart pump functioning, and reducing platelet build up (which is connected to a higher risk of strokes and blood clots).

Everyday Living

Finally, magnesium is important for your body in many ways you may not realize, including transporting electrolytes; supporting intercellular functioning, and making use of other essential minerals. There are few ways the body doesn’t benefit from this important mineral.

Can Magnesium Really Help Me Sleep?

Now the big question: what’s behind the claims that magnesium can help you sleep?

As a big advocate of natural sleep remedies that are non habit forming–the very reason I created my Sleep Doctor PM Spray for those struggling to fall asleep and stay asleep–I want to caution against quick fixes.

Sleep is complex, so there is no ‘magic bullet’–but the good news is that getting enough magnesium in your diet really can help you sleep better.

Magnesium, in addition to the specific functions I’ve already touched on, is also known to calm the central nervous system and relax our muscles. By relaxing both body and mind, magnesium can promote sleep especially if you’re feeling anxious or experiencing tension in your body.

Magnesium also helps regulate melatonin, your body’s “sleep hormone”, which guides your sleep-wake cycle.

In short, magnesium can help you sleep, but as I cover below it must be taken in the right amounts and in conjunction with adopting healthy sleep habits and a balanced diet.

Will Magnesium Help My Sleep Disorder?

There’s another reason magnesium may help you sleep better: it can play an important role in treating some sleep disorders.

Magnesium and Restless Leg Syndrome

If you’ve had restless leg syndrome, you know just how disruptive and uncomfortable it can be.

Restless leg syndrome typically happens at night or late evening and is the sensation of constantly needing to move your legs. It can also happen after being sedentary for an extended time, like a long car or plane ride. Many people experience something like twitching.

More research is needed, but having adequate magnesium levels in the body has been shown to improve symptoms or help combat restless leg syndrome because of its muscle relaxing properties. If your diet isn’t providing you with enough magnesium to meet your body’s needs, magnesium salts for a foot soak or a magnesium supplement may help increase your body’s levels.

Magnesium and Insomnia

Insomnia has many causes. Some causes of insomnia include poor sleep hygiene or body temperature. These insomnia causes are easier to address. For example, you can make changes to improve your sleep environment, or wear moisture wicking pajamas to reduce uncomfortable sweat and keep your body cool, like Cool Jams Performance Sleepwear.

Other causes of insomnia are more difficult to address. One cause I see far too many ignore is their mental health. Depression, anxiety and everyday stress not only can cause us to spiral into negative, racing thoughts, but they can have a profound impact on our ability to fall asleep and stay asleep.

Many people who struggle with insomnia don’t realize a deficiency in magnesium plays a role in their mental health. Magnesium helps regulate GABA, a neurotransmitter that relaxes our brain; it also helps regulate the stress hormone cortisol. And studies have shown a link between magnesium supplementation and improvements for those suffering from generalized anxiety disorder.

In fact, one groundbreaking study found that supplementing 500mg a day was linked to reduced rates of both depression and anxiety symptoms for all ages and genders.

Should I Take A Magnesium Supplement?

So now that you have a better understanding of how magnesium works and its potential to help you sleep better or even combat a sleeping disorder, the question is: should you take a magnesium supplement?

The first rule of thumb is to always consult your doctor. The fact is there’s a shocking number of Americans with a magnesium deficiency. The World Health Organization estimates that one third of us don’t get our recommended amount.

Besides not sleeping well, here are some reasons you may want to consider taking a magnesium supplement:

You’re At Risk for a Magnesium Deficiency

Certain individuals are at a higher risk of being deficient in magnesium. According to the National Institutes of Health, this includes people with Type II Diabetes, alcohol dependence, and chronic gastrointestinal conditions, such as Crohn’s and Celiac’s. Older adults in general are at a greater risk for magnesium deficiency than the general population.

You Don’t Eat Magnesium Rich Food

Magnesium can be found naturally in foods like leafy greens, nuts, seeds and whole grains. But if you aren’t consistent with consuming adequate amounts of these foods, you are at risk for a deficiency and may be experiencing worse insomnia symptoms because of it. In fact, for many, unless you track your intake of these foods, it’s all too easy to fall short.

A Blood Test Tells You

The best reason to consider a magnesium supplement is that lab work shows you’re deficient. If you’ve been experiencing symptoms of magnesium deficiency, such as cramps, muscle spasms, fatigue, or trouble sleeping, it’s a good idea to ask your doctor to have a blood draw.

What’s the Best Magnesium Supplement to Take, and How Much?

If you’ve decided that you aren’t getting enough magnesium in your diet and want to have more energy and sleep better, the next step is to find a high quality magnesium supplement.

My go to is Jigsaw Health Magnesium. The family owned natural supplement company has had its supplements evaluated in placebo-controlled clinical trials, featured in the Journal of the American College of Nutrition (JACN). They also boast high customer satisfaction, with an average of 5 stars.

No matter what magnesium supplement you choose, though, dosage is important. While high dosages of magnesium are not typically dangerous, as healthy kidneys can eliminate excess, high intake has been associated with complaints like diarrhea and stomach pain.

The table below, provided through the National Institutes of Health, shows the upper recommended limits of magnesium by age. If you’re taking antibiotics, magnesium-based meds like Fosomax, diuretics or protein-pump inhibitors, you must talk with your doctor, as magnesium can interfere or have negative effects.

I’m Already Taking Magnesium for Sleep. What Else Can I Do?

If you’re already taking magnesium to help you sleep better and feel it isn’t helping as much as you’d like, consider the type of magnesium supplement you’re taking. Not all magnesium supplements are created equal. Some forms of magnesium are better absorbed by the body. It’s one reason I recommend Jigsaw’s MagSoothe. It provides a highly absorbable form of magnesium glycinate coupled with cofactors that further enhance absorption.

In addition to getting adequate levels of magnesium, either through supplementation or your diet, there are ways to boost the benefits of magnesium, like practicing proper sleep hygiene, reducing blue light exposure at night, and keeping a regular sleeping schedule.

If you’ve been struggling with sleep and sleep deprivation for a long time, it may also be a good idea to get an overall sleep check. My Sleep Course is designed to do just that. It can help provide you direction to address your sleep issues, starting with helping you identify your personal chronotype to troubleshooting things in your sleep environment or routine that may be a source of insomnia.

Magnesium may not be the magic pill for all sleep issues, but if you’re deficient, getting adequate levels of it may just help you get one step closer to getting sleep better tonight. In fact, I’m often surprised at how this one small thing can have such a big impact on getting quality sleep.

The post Can Magnesium Help You Sleep Better? appeared first on Your Guide to Better Sleep.

from Your Guide to Better Sleep https://thesleepdoctor.com/2020/08/15/can-magnesium-help-you-sleep-better/

from Elly Mackay - Feed https://www.ellymackay.com/2020/08/15/can-magnesium-help-you-sleep-better/

0 notes

itsmeglycine · 1 year

Photo

“I see you laughing, sniper. You won’t be laughing in a moment.”

#team fortress 2 #tf2 #TF2 Spy #TF2 Heavy #some of my fav death cams #glycine is trying to draw

4K notes · View notes

the-daily-doctor · 5 years

Text

HORRIBLE PHENOMENA

do not worry, science shows that paranormal is ultimately normal

We are professors of pattern recognition - we absorb huge amounts of data and look for links to understand the world around us. As human beings, we always seek an unjustified explanation - and we find no more disturbing than our inability to find an answer. For centuries, the paranormal has been used to explain the unjustified - but now science intervenes. Do you think you saw a ghost? Maybe you're too exhausted. Are you sure you heard sounds in a background music track? Your brain is likely desperately looking for patterns. In the vast majority of cases, unusual phenomena have a physical explanation.

► See faces (the Pareidolia) :

Have you ever woken up in the middle of the night and found something

hovering over your bed - and then realized that it was actually just a pile of

clothes? Or you might see a terrifying face snipping from behind your window,

then disappearing when the wind moves the leaves. Perhaps the phenomenon

of Pareidolia. The word literally means "the wrong picture" - and refers to the

way our brains search for patterns. We process a constant stream of sensory

information - our brains have only a fraction of a second to make decisions.

This means storing and recalling simple patterns so that we can sift through the

noise quickly. In the same way, your smartphone camera looks for patterns to

draw frames around faces - your brain lights up to see anything that might

have eyes and mouth.

► Sleep paralysis :

Waking up to the terrible feeling of losing control of your limbs can be terrifying

- but sleep paralysis is essential to keep you safe at night. When we dream

during REM sleep - our brains go through live simulations and try to broadcast

messages to our muscles. But two chemical signaling substances - gamma-

aminobutyric acid (GABA) and glycine - block messages from reaching neurons.

This prevents us from representing our dreams and hurting ourselves and

others - but the system can sometimes work wrong. The frightening experience

of sleep paralysis occurs when our brains enter this dream-like state when we

are awake. It is rare, but it is more likely if we are very tired if we experience

jet lag, or when working in irregular shifts that interfere with our body's

biological clocks.

► Experiences out of the body(the Astral projection) :

There are a few strangest experiences of finding yourself looking at your body

from above. However, it may have a strong scientific explanation. People with

certain neurological disorders are more likely to experience exodus, so a study

of their brains may reveal evidence of why they occur. In 2002, during an

assessment of epilepsy, a patient allowed scientists to insert electrical signals

into his brain. Some of these signals stimulated the experience of the exodus.

The part of the responsible brain was the right angular gyrus, which binds information from the eyes and inner ear. The inner ear contains a set of fluid-

filled tubes, which act as a leveling body. Problems here may disturb your

balance, leading to a bout of dizziness, a feeling of floating, and disorientation.

A larger study in 2017 found that people with internal ear problems were three

times as likely to experience an exodus. It seems that the mismatch between

what you see and how you feel can fool your brain into thinking you left your

body behind.

from Blogger https://ift.tt/2YI9t6p via IFTTT

#IFTTT #Blogger

0 notes

Last Seen Blogs