Nutrition. Vitamins. You.
Photo by Michael Nunes on Unsplash You’re always on the go; whether you’re headed to work or school each morning, you need your energy levels high in order to keep you moving throughout the day. In order to do that, you’ll need to revamp your …
Photo by Vladislav Muslakov on Unsplash According to the Centers for Disease Control and Prevention (CDC), more than one third of Americans do not get enough sleep. It has officially become a public health problem, as it leads to numerous health concerns and risks. But …
If you’ve done everything to try to get or stay asleep (from ditching the electronics, to taking melatonin or trying to exercise to tire your body out), we’ve got news for you! You may be deficient in Magnesium.
Magnesium is responsible for over 300 biochemical reactions in the body, making it one of your body’s most important nutrients. It is an essential nutrient, which means your body does not make it and it must be consumed through food or supplementation. It is commonly used to support energy and bone health, but it’s benefits are many.
A deficiency in Magnesium can have major impacts on your body, including your energy. Low levels have been linked with reduced cell energy production and chronic fatigue, as well as serotonin levels which help maintain a balanced mood.
Read More! “Why You May Need A Magnesium Supplement” >>
According to medical nutritionist Sarah Brewer, “Magnesium is needed for over 300 body enzymes to work properly, including the production of many brain chemicals such as melatonin, which controls the quality of sleep.” Magnesium has also been shown to have a naturally relaxing effect on the body, as it binds to GABA (gamma-aminobutric acid) receptors in the brain that calm and quiet the nervous system.
The CDC reports that up to 70% of Americans are magnesium deficient.
Studies have shown that taking a daily dose of Magnesium can improve the likelihood of falling and staying asleep, by helping to relax your nervous system and muscles. One study performed by the Faculty of Nutrition and Food Technology in Iran, found that supplementation of magnesium appears to have improved measures of insomnia, including sleep efficiency, sleep time and early morning awakening. This is why if you are struggling with sleeping it may be a wise idea to try taking magnesium sleep support supplements before you try to drop off!
A separate small double-blinded clinical trial of 43 elderly participants taking 500mg of Magnesium (or a placebo) for eight weeks, found that those who received the supplement fell asleep faster and spent more of their time in bed asleep.
Speak with your doctor or a certified nutritionist before beginning a new supplement routine.
Photo by Gregory Pappas on Unsplash According to findings of a new study published in the American Journal of Physiology-Endocrinology and Metabolism, losing a single night’s sleep may affect the liver’s ability to produce glucose and process insulin, increasing the risk of metabolic diseases such …
Photo by I Yunmai on Unsplash A new paper, published in the journal Frontiers in Endocrinology by researchers from the University of Illinois at Chicago and Mahidol University in Thailand, set out to explore whether being a “night owl” (which includes evening activities or going …
Electronic devices like your cell phone, iPad and many other devices do more than just provide endless hours of entertainment and communication. These electronic devices may also be damaging your health – from your skin to your sleeping patterns. This can be through several things, from emf radiation, the noise they emit and also the visuals of the phone.
Most of us are using a device that emits blue light throughout the day, with studies suggesting that 60% of people spend more than 6 hours a day in front of a digital device.
According to BlueLightExposed.com, blue light waves are among the shortest, highest energy wavelengths, causing flickers that create a glare that have been shown to reduce visual contrast and affect sharpness and clarity. “This flickering and glaring may be one of the reasons for eyestrain, headaches, physical and mental fatigue caused by any hours sitting in front of a computer screen or other electronic device.” LED black-light technology – including TVs, computers, laptops, smart phones and tablets – help enhance screen brightness and clarify, emitting very strong blue light waves.
Here are the Top 10 Nutrients for Healthy Vision. Are you incorporating enough? >>
In an interview with Well&Good, Oculoplastic surgeon, Maryam Zamani, MD, expressed her belief that blue light can contribute to pigmentation, premature aging, and other skin woes. “Blue light penetrates deeper than UVA and UVB rays,” she explains. “It goes into the sub-tissue of your skin and creates a certain type of free radical. And you’re always trying to protect your skin from free radical damage.” This can lead to the breakdown of collagen and elastin, which causes irritation, redness and hyperpigmentation. This may be why you are noticing breakouts on your cheeks and down your jawline.
Be sure to keep your phone and keyboard clean by using alcohol-wipes or sprays that kill the bacteria. You’ll also want to be sure you are including natural and effective skin care solutions, like a facial cleanser and moisturizer, that can remove dirt, bacteria and oils from your skin but provide you long-lasting hydration.
A new study from the Division of Sleep and Circadian Disorders at Brigham and Women’s Hospital in Boston has found that the blue light exerted by your phone and tablet may do more than take away precious hours of sleep – it may increase your risk of harmful diseases and conditions. A problem, Charles Czeisler, PhD, MD, and the Chief of the division says is a “looming public health crisis.”
Each morning when you wake up, your eyes detect light and send signals to your brain to shut off the production of melatonin. Melatonin is a hormone produced in the pineal gland that regulates your body’s 24-hour clock and sleep-wake cycle. [Read more about Melatonin here!] According to Prevention, cells crank up production of the stress hormone cortisol and the hunger-promoting hormone ghrelin. Your body’s
temperature and heart rate also increase. A study published in the journal PNAS in January of 2015, found that individuals who read from an e-reader before bedtime took longer to fall asleep, experienced less REM sleep, and were sleepier the next morning than those who chose to read a book before bed instead. Over a 5 day period, the participants nighttime melatonin levels dropped by 55%.
There are a few things you can do to protect your vision against these harmful blue light rays.
In our retina, an essential region for crystal clear vision, the concentration of two carotenoids – Lutein and Zeaxanthin (abbreviated L + Z) – are essential for ongoing vision health. They are so important to vision that they are commonly referred to as macular pigments. The macula is a filter that helps protect the eye.†
Healthy, robust macular tissue, rich in L + Z, has key functions, including filtering out blue light and focusing on objects for our sharpest vision (such as in reading a newspaper). If it penetrates deep into our eyes, it damages the many small organs in our retina that are required for vision. Having a thicker macular tissue shields from blue light and this robustness is largely due to its L + Z content.†