Nutrition. Vitamins. You.
The mineral magnesium performs hundreds of functions within the body. It is important for sleep, bones, immunity and more. Recent studies have continued to look at the benefits of this mineral in the human body.
You’ve probably heard of the benefits of calcium for your bones, but did you know that this mineral is also important for your muscles, energy, skin and more? Learn more about the role this powerful nutrient plays in the body from Jerry Hickey, Ph.
migraine
InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH
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Everyone’s had a headache from time to time, but anyone who’s had a migraine headache certainly understands the true misery that a migraine can bring on. Today I want to talk about different nutrients that may be supportive if you do have the tendency to succumb to a migraine.†
Migraines are a major problem in this country, but when it comes to traditional medical approaches, there are still many things that are unknown. Many people who have migraines may not even be diagnosed. It’s estimated that about 40 million Americans get migraines.†
We know that migraines are recurrent and often debilitating. There are some people who have migraines that can last for days. It is generally accompanied by other factors including nausea and sensitivity to sound or light.†
It’s difficult to pinpoint factors that may trigger pinpoint headaches. Some people speculate that things such as stress, sleep, food and hormones.†
We can’t overlook the nutritional deficiencies and hormonal imbalances when it comes to migraines. For instance, someone may have a melatonin deficiency that is impacting their sleep schedule and thus creating headaches. Deficiencies of magnesium and B vitamins may also be linked to migraines. These are important factors to consider.†
The relationship between migraines and hormonal imbalances is more commonly seen in women. It’s important to have your hormone levels tested to help narrow down what might be the cause of the headaches.†
CHEMICALS THAT HARM YOUR HORMONES & HEALTH – INVITE HEALTH PODCAST, EPISODE 140. Listen Now>>
There are many natural interventions that may be beneficial when it comes to targeting migraines. Coenzyme Q10, for example, has been shown to help reduce the frequency and duration of migraines. Vitamin B2, known as riboflavin, is also important for maintaining mitochondrial energy production within the brain and neurons. Additionally, studies have shown that giving patients with chronic migraines magnesium helped to reduce the severity and frequency of their headaches.†
In this episode, Amanda Williams, MPH goes into detail about migraines. She discusses how common they are, some factors that may impact them and nutrients that can help combat these painful, recurring headaches.†
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Thank you for tuning in to the Invite Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at Invite Health today. We’ll see you next time on another episode of the Invite Health Podcast.
Have you ever heard of restless leg syndrome? Amanda Williams, MPH discusses how many people it affects and what nutrients may be beneficial.
Sleep is important for things like immune health, energy and memory. But as you get older, it may become harder to fall into a deep sleep, which can negatively impact your memory.
sleep
Invite Health Podcast, Episode hosted by Amanda Williams, MPH.
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One of the most underestimated factors in our overall wellness is sleep. It is vital to the entire body. We need to get a restful night of sleep in order to function properly. But why is that and what can you do to help to enhance your circadian rhythms and really support a good night’s rest? Why does that matter so much? That’s what I want to talk about today: what foods and nutrients you can be incorporating into your evening routine for a restful night of sleep.†
Why is sleep so important for the body?
Sleep is incredibly vital to brain plasticity, which is the ability for the brain cells to repair and recover themselves. If we are not getting adequate sleep, then this certainly can lead to issues. People can feel sluggish or depressed. We also know that there are factors such as high blood pressure that have been linked with poor sleep quality. There are a lot of different ways in which our sleep can affect our metabolism, cardiovascular system and mental clarity. We have to make sure that we are doing everything in our power to get adequate sleep.†
When we look at the statistics, it’s really quite overwhelming. There’s roughly about 70 million Americans who have some form of a sleep disorder. There are reports that 50% of those people who have a disorder report snoring as being one of the main components to the sleep disruption. Sometimes people who snore don’t realize that they are actually waking themselves up because the snoring throws them out of their normal cycles.†
How Tart Cherry Supports A Good Night’s Sleep – InVite Health Podcast, Episode 224. Listen Now >>
When we look a little deeper into it, we can find that people who are not getting restful nights oftentimes will fall asleep during the day. That’s roughly 40% of people who have a sleep disorder. We know that drowsiness or falling asleep at the wheel is responsible for multiple fatalities annually in the United States. We know that insomnia and sleep apnea are major problems. I always encourage people who are experiencing disrupted sleep or problems in their sleep to have a medically evaluated sleep study done at a sleep center, where they can actually see what’s happening through those different stages of sleep.†
Learn more about the importance of good quality sleep, listen to the full podcast episode.
How to boost sleep using nutrients
What can we be doing to really make sure that our diet includes foods that have really healthy nutrients that can help to promote a healthy circadian rhythm and support those biological repairing processes that have to occur overnight?†
We want to look towards foods that have naturally-occurring melatonin, such as cherries. Cherries have a really good amount of naturally-occurring melatonin. The cherries that have a higher amount of melatonin happen to be the Montmorency tart cherries. We can also look at other things like kiwi, which is packed with vitamins and minerals. It contains these really lovely amounts that can help to promote sleep. In the evening, before bed, we can have some tart cherry juice or kiwifruit to help us sleep.†
We can also look towards fruits that have tryptophan in it. Tryptophan is this very important essential amino acid that is needed for a variety of different things that are occurring within the body. It’s very important when it comes to the neurotransmitter production of serotonin and from there, we get melatonin. By having foods that are higher in tryptophan, this may help to promote that natural process between those different neurotransmitters and then into melatonin hormone. We can look towards things like chicken, turkey, seeds, nuts and eggs.†
Feeling Burnt Out? Rhodiola Can Help! – InVite Health Podcast, Episode 186. Listen Now >>
If you have a lot of stress in your life, sometimes the brain has a hard time simmering down and allowing you to fall asleep. In those types of settings, it’s always advantageous to consider things like 5-HTP, which is 5-hydroxytryptophan. This is a supplement that you actually take that converts to serotonin. So if someone is having a hard time getting the brain to unwind at night, having 5-HTP on board before bed is very beneficial for many people.†
The other thing that many people overlook that plays a very critical role in the relaxation of everything in the body is magnesium. A good 50% of Americans are low in magnesium. If the vasculature and the skeletal muscles have a hard time with that proper relaxation and following that circadian rhythm, then this can also be a reason as to why one is not getting adequate sleep throughout the night. Having magnesium on board in the evening can be very beneficial.
Hear more of Amanda’s recommendations by tuning into the full podcast episode.
Thank you for tuning in to the Invite Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at Invite Health today. We’ll see you next time on another episode of the Invite Health Podcast.
