Benefits of HIIT Training

 

Here are eight reasons why you can spend less time exercising with high-intensity interval training (HIIT) and still get great results:

1. Anaerobic interval training uses the body’s reserves of energy and, after a workout, metabolism stays elevated and continues to burn calories for hours after the workout. This is due to something called the excess post-exercise oxygen consumption (EPOC) effect. With HIIT, you not only burn a lot of calories during the workout, but because of the high intensity you will continue to burn calories as your body replaces energy and repairs muscle proteins damaged during exercise.

2. Not only does your body metabolize fat for fuel during the workout, during the post-exercise recovery period after HIIT exercise the body will tap into fat stores for the energy required to restore it to its normal resting state.

3. Your body burns calories at a rate of 5 calories per liter of oxygen consumed. In general, using exercise to increase the oxygen demands on your body will increase total caloric expenditure both during and after the workout. Short intervals of extremely high-intensity exercise involving a lot of muscle mass require a tremendous amount of oxygen, during both the work interval and the recovery periods.

4. HIIT produces a significant amount of metabolic waste, including hydrogen ions and lactic acid. The major reason for an active recovery interval is to remove these waste products to allow the involved muscles to perform the next high-intensity bout. As a result, HIIT workouts train your body to tolerate and quickly recover from periods of high-intensity exercise.

5. HIIT can promote a number of physiological benefits, such as increased mitochondrial density, improved stroke volume, improved oxidative capacity of muscle and enhanced aerobic efficiency, which was previously thought to occur only as a result of long, slow distance (LSD) training protocols.

6. HIIT places a significant amount of metabolic stress on muscle tissue. As part of the repair process, the body will produce elevated levels of human growth hormone, testosterone and insulin-like growth factor-1 to repair damaged muscle proteins, which lead to increases in muscle volume and definition.

7. Many health clubs and workout studios are applying this science to develop group fitness programs that feature HIIT workouts in formats that are 30 minutes or less. These formats enable you to do more work and receive numerous health benefits in less time.

8. Exercise intensity can be measured with a scale of perceived exertion, where 1 is low intensity and 10 is the highest intensity you can tolerate. For the greatest benefits, HIIT should be performed at an eight or higher for periods lasting 30 seconds or less (or to the point of breathlessness). Recovery intervals should be as long or slightly longer than the work interval (or until breathing is quick, but under control). An effective workout should have a five- to seven-minute warm-up period to elevate heart rate, a minimum of five high-intensity work intervals and a four- to six-minute cool-down period to help start the recovery process.

One of the most common misperceptions about exercise that it is necessary to spend hours busting your butt and sweating buckets to obtain benefits like weight loss, muscle growth and improved overall health and well-being. Instead of working longer, work smarter by using short intervals of extremely high-intensity exercise. HIIT is extremely effective, but it can place a tremendous amount of stress on the body. Therefore, it should only be performed two to three times a week with at least 48 hours between exercise sessions to allow a full replenishment of energy stores and to repair of involved muscle tissue. It is still possible to exercise the day after a HIIT session, but it should be a low- to moderate-intensity activity and use different muscle groups or movement patterns than those used in the high-intensity workout.

Benefits of Spending Time Alone

Benefits of Seeking Solitude

1. Solitude allows you to reboot your brain and unwind. Constantly being "on" doesn't give your brain a chance to rest and replenish itself. Being by yourself with no distractions gives you the chance to clear your mind, focus, and think more clearly. It's an opportunity to revitalize your mind and body at the same time.

2. Solitude helps to improve concentration and increase productivity. When you remove as many distractions and interruptions as you can from your day, you are better able to concentrate, which will help you get more work done in a shorter amount of time.

3. Solitude gives you an opportunity to discover yourself and find your own voice. When you're part of a group, you're more likely to go along with what the group is doing or thinking, which aren't always the actions you would take or the decisions you would make if you were on your own.

4. Solitude provides time for you to think deeply. Day-to-day responsibilities and commitments can make your to-do list seem as if it has no end. This constant motion prevents you from engaging in deep thought, which inhibits creativity and lessens productivity.

5. Solitude helps you work through problems more effectively. It's hard to think of effective solutions to problems when you're distracted by incoming information, regardless of whether the source is electronic or human. 

6. Solitude can enhance the quality of your relationships with others. By spending time with yourself and gaining a better understanding of who you are and what you desire in life, you're more likely to make better choices about who you want to be around. You also may come to appreciate your relationships more after you've spent some time alone.

Despite knowing these benefits, it can be a challenge to find time alone in a world that seems to never sleep. Here are a few ideas to help you find more time to spend with yourself.

• Disconnect. Set aside some time each day to unplug from all the ways you connect with others. Turn off your cell phone. Turn off your Internet. Turn off your TV. If you use your computer to create, such as by writing, then write without all the bells, dings, and beeps that come along with being connected to the Internet. You'll be amazed at how much more you can get done when you're not distracted.

• Get up or Get in Early. Wake up a half hour or an hour earlier than everyone else in your house, and use that time to create, produce, problem solve, meditate, or whatever makes you happy. This strategy also works if you can get to work before everyone else arrives, and before the phones begin to ring.

• Close Your Door. It's simple, but can be very effective. A client who owns a community-based magazine puts a sign on her door when she wants alone time. The sign reads "I'm editing or writing. If the police are here, the office is on fire, or George Clooney calls or stops by, you can interrupt me. If not, please hold all questions until my door opens." She said that she decided to put up the sign after she realized that her presence in the office was a stimulus for questions. "Whenever I was in the office," she said, "it seemed like there was one question after the next. I was constantly getting interrupted, and it was hard to get my work done. Then I noticed that on the days I was working on a story outside the office, my phone hardly ever rang, even if I was out the whole day. Apparently, whatever questions came up somehow got handled without me. It made me realize that just by being in the office, I was a magnet for questions. So I put up the sign, and it works like a charm."

• Use Your Lunchtime. Don't spend your lunchtime working at your desk. Don't spend it running errands. And if you regularly go out to lunch, don't think that it always has to be with others. Once a week, or even just a couple of times a month, commit to spending lunch with yourself. Walk. Sit in the sun outside. Go to a park and eat. Enjoy the time you have alone.

• Schedule solitude. Literally. Mark off time in your day planner or calendar for spending alone with yourself. If you can make time for all the little extras you fit into your day, like stopping at Starbucks or picking up something at the mall, you can schedule time in your calendar for solitude. It doesn't have to be long. Any time that you can spend alone with yourself to reboot, meditate, focus, relax, create, produce, and/or think deeply is better than no time.

 

What is Brown Fat? Can It Help With Weight Loss?

 

If you are among the millions of Americans trying to become healthier and shed unwanted pounds, you probably aren’t wondering if one type of body fat is better than another. But many studies show that brown fat in your body might be a secret weapon for weight loss.

Brown fat, also called brown adipose tissue, is a special kind of body fat that helps you produce heat when you get cold. It’s why you normally don’t freeze to death when playing in the snow or walking in an icy wind.

What makes brown fat special is that it contains many more mitochondria than white fat. These mitochondria are the "engines" in brown fat that burn calories to produce heat. Numerous studies have shown that cold exposure increases the amount of brown fat that is present in the body, thereby potentially increasing the number of calories a body burns.

Can brown fat help you lose weight?

Brown fat has generated much interest among researchers because it appears to use regular body fat as fuel. This is especially true if a person is doing physical activity, because studies show exercise stimulates the hormones that activate brown fat to work its magic.

While research is ongoing, and we still need more understanding of how brown fat is activated to burn calories, scientists are hopeful. In the future it's possible that harnessing the calorie-burning power of brown fat, as well as developing medications that trigger the body’s creation of more brown fat, will be promising options for new, innovative weight-loss therapies.

But fat is fat, right?

Not exactly. Most of us have both white fat and brown fat in our bodies. Very simply, white fat stores energy and calories while brown fat burns energy and calories.

Because brown fat burns calories to generate heat, it is often referred to as the “good” fat. Infants have a lot of brown fat, but the levels of brown fat decrease as we become adults. Adults who have comparatively more brown fat tend to be younger and slender and have normal blood sugar levels.

But white fat isn’t all bad. As mentioned, it stores calories we need, helps protect our internal organs by providing a cushion, and (like brown fat) it secretes beneficial hormones (more on that below). But an excess of white fat, especially in the belly area, can cause health problems that lead to an increased risk of heart disease, hypertension, diabetes and other diseases.

Hormones and fat

Far from simply storing calories and releasing energy, both white fat and brown fat play an important part in endocrine function by producing certain hormones that help regulate glucose, cholesterol and metabolism.

There have been many studies in the recent past (mostly on mice) and more are underway (on people, too) that examine several types of hormones that are secreted by, or work closely with, fat cells — especially brown fat. Many of these hormones play key roles in maintaining health or causing disease. Here is just a sampling of some of the research.

• In a study of morbidly obese mice from the mid-1990’s, researchers discovered the mice didn’t have a hormone called leptin, which is secreted by fat cells. Without leptin to regulate their appetite, the animals were always famished and grew to nearly twice as large as control mice.

• A 2012 study found that hormones produced by the heart, called cardiac natriuretic peptides, caused regular energy-storing white fat cells to turn into energy-burning brown fat in mice. When the mice were put into a cold environment, they created more of the heart hormone, which turned on the brown fat, causing it to burn more calories.

• A study from 2016 showed that exercise may aid in weight control and fend off diabetes by improving the ability of fat cells to burn calories, by boosting levels of a hormone called irisin, which is produced during exercise. Research think irisin may help turn ordinary white fat tissue into much more metabolically active brown fat; irisin essentially helps white fat mimic brown fat’s positive effects.

• In 2018, researchers from Germany and Finland found that brown fat interacts with a gut hormone called secretin that tells the brain the body is full during a meal, which helps control food intake. Basically, when brown fat and secretin work together, the brain stops feeling hungry.

If ongoing studies show the same results in humans, fat tissue and hormones may hold a very important key to effective weight loss.

Do we know yet how to activate brown fat in humans?

While numerous studies have shown cold exposure increases the amount of brown fat that is present in the body, which translates into the body burning more calories, it’s still unclear how much cold a person has to be exposed to in order to increase his or her body’s levels of beneficial brown fat.

It might be another decade before there is concrete research showing how to increase and activate our brown fat stores with cold, but in the interim, researchers already know one thing: exercise is most likely key. If you want to start activating your own brown calorie-burning machine, start by sticking to an exercise routine.

Is Your Water Safe?

Surprisingly high levels of PFAS chemicals have been found in several popular brands of bottled water in the United States, according to a Consumer Reports Investigation. Though none of the brands tested exceeded the levels for tap water suggested by the Environmental Protection Agency (EPA), many experts and state regulators claim that limit is not acceptable.

PFAS, or per- and polyfluoroalky substances,  are compound chemicals often called “forever chemicals” because they don’t naturally break down and there is no known way to destroy them. They are found in many consumer products, including food packaging, nonstick materials (like Teflon), paints, and cleaning products.  

Of the nearly 50 brands of bottled water tested for four heavy metals (arsenic, cadmium, lead, and mercury) and 30 PFAS chemicals, it was the sparkling water where higher levels of PFAS were detected. All had traces of heavy metals well below the legal limit, but only two of the 35 non-carbonated waters had PFAS that exceeded 1 part per trillion (ppt) compared to seven of the 12 carbonated waters testing over 1 ppt.

Topo Chico topped this leaderboard with a PFAS level of 9.76, followed by Polar at 6.41, and Bubly at 2.24 with Canada Dry, Perrier, La Croix, and Polar Spring all coming in just over 1ppt. Only one brand came in at concerning levels of arsenic: Whole Foods’ Starkey Spring Water at 9.53 ppb.

There are currently no federal limits for PFAS in drinking water, but some states require routine testing and have set their own limits. The EPA’s current guidelines state that PFAS levels should be below 70 ppt, but scientists and environmental groups say this is too high and 1 ppt is a more safe level for humans. While the EPA says it is working on proposals for regulating bottled water, according to Ryan Felton, an investigative journalist who worked on the CR report, it could take years before this becomes law.

Currently, it is the Food and Drug Administration (FDA) that is responsible for regulating bottled water, and though it is investigating the exposure of people to PFAS through food and drink, it does not currently offer any guidelines or advice for a limit in bottled water.

PFAS have been linked to adverse health effects in humans, from increased cholesterol and different cancers such as kidney, testicular, pancreatic, liver and bladder to name a few.  It also affects infant birth weights and the immune system, according to the EPA. The National Institute of Environmental Health Sciences includes “altered metabolism, fertility, reduced fetal growth, and reduced ability of the immune system to fight infections.”

The Customer Reports investigative team heard back from all the companies with bottled water that tested above 1 ppt – except Bubly. Although most made the point their products did in fact fall well under current requirements, and La Croix and Polar challenged how CR arrived at their findings and multiple other companies including Coca-Cola (Topo Chico) and Nestle (Polar Spring and Perrier) said they supported efforts for federal limits.  

The CR report states that the level of PFAS found in some sparkling water shows the need for science-based federal limits in both tap and bottled water. 

“The fact that so many brands had total PFAS below 1 ppt shows it is feasible to get to more protective levels,” Brian Ronholm, CR’s director of food policy, said.  

Foods Rich in Magnesium

 

1. Dark Chocolate

Chocolate is a great source of magnesium, offering about 226 mg of magnesium per 100 grams or one small chocolate bar. Dark chocolate also provides iron, antioxidants, manganese, copper, and prebiotic fiber, nutrients good for the gut and heart. Of course, eat dark chocolate only in moderation as it has a lot of sugar. Be sure to choose varieties with at least 70% cocoa -- otherwise, it's just candy.

2. Avocados

A medium-sized avocado delivers approximately 58 mg or 15% of the daily amount of magnesium. This creamy fruit is also a rich source of vitamin K, B vitamins, and potassium, along with tons of heart-healthy monounsaturated fat and fiber. Eating avocados can improve cholesterol, reduce inflammation, and increase feelings of fullness, which can help with weight loss.

3. Nuts

Cashews, Brazil nuts, and almonds are rich in magnesium. Cashews alone have 82 mg in a one-ounce serving or 20% of the recommended daily intake. These nuts are also high in selenium, fiber, and monounsaturated fats, which regulate blood sugar and cholesterol levels. Nuts make a great healthy snack that can improve heart health thanks to its anti-inflammatory properties. However, be careful not to eat too many nuts, as they are quite high in fat.

4. Legumes

Legumes such as lentils, black beans, chickpeas, peas, and soybeans are also high in magnesium. One cup of black beans has a whopping 120 mg of magnesium or 30% of the RDI. They are an excellent source of potassium and iron, as well as an essential protein source for plant-based diets. Legumes are also rich in fiber. All these benefits combined make them a great option for improving blood sugar, lowering cholesterol, and reducing the risk of heart disease.

5. Tofu

Tofu is high in protein and magnesium. Also known as bean curd, tofu comes from soybean milk that is pressed into small white curds. A 3.5-ounce serving has 13% of the recommended daily intake or 53 mg of magnesium. Tofu is also packed with calcium, iron, selenium, and manganese. Soy products like tofu may be contraindicated in certain hormone-related illnesses. Also, soy contains a few anti-nutrients that can decrease the absorption of minerals such as calcium, iron, and zinc.

6. Seeds

Take your pick: pumpkin, flax, and chia seeds are all healthy. Pumpkin seeds contain an incredible 150 mg of magnesium in a one-ounce serving (about 40-50% RDI). One tablespoon of flax or chia seeds contain approximately 40 mg of magnesium or 15% RDI and, like other foods on this list, they also have plenty of iron, antioxidants, fiber, and monounsaturated fats. Seeds are an excellent source of omega-3 fatty acids, too.

7. Whole Grains

Wheat, oats, and barley are whole grains. Buckwheat and quinoa are pseudocereals, which are also whole grains. These complex carbohydrates, some of which are gluten-free, are high in protein and antioxidants, and a one-ounce serving of buckwheat contains 65 mg of magnesium, while one cup of oatmeal contains 226mg (which is about 70% RDI) of magnesium. Whole grains can also lower the chance of heart disease.

8. Fatty Fish

Fish that are high in magnesium include salmon, mackerel, and halibut. Half a salmon fillet (about 180 grams) has 13% of the recommended daily intake of magnesium. That fillet also contains 39 grams of protein, not to mention B vitamins, selenium, and potassium. Omega-3 fatty acids, which decrease the risk of heart disease and other chronic diseases, are also in salmon.

9. Bananas

This yellow fruit is rich in numerous vitamins and nutrients. Bananas are known for their high potassium content, but they also boast around 37 mg of magnesium each. Add manganese, fiber, vitamin B6, and vitamin C, and it's no wonder this fruit is so popular. Ripe bananas contain more carbohydrates and sugar, whereas unripe ones are considered a resistant starch. This means that the starch remains intact until it gets to the large intestine where it's broken down by the bacteria in the gut. This makes it a great prebiotic to help improve gut health.

10. Leafy Greens

It's not secret leafy greens have countless health benefits. They are a rich source of iron, manganese, vitamin A, C, and K, and some also contain generous servings of magnesium. For instance, there is almost 40% of the RDI of magnesium in one cup of cooked spinach. Kale is another excellent choice, along with collards, turnips, and mustard greens. Plant compounds found in leafy greens are beneficial to the body's cells and help protect against cancer and other diseases.

11. Tamarind

One ounce of raw tamarind provides 26 mg of magnesium or 6% of the daily value. It also contains copious amounts of iron and potassium, which are essential for proper energy metabolism and fluid balance. Tamarind is a popular ingredient in Asian, Indian, and Mexican cuisine. One of the most popular ways to enjoy this fruit is as a tangy but sweet tamarind chutney.

12. Okra

Cooked okra contains 57 mg or 14% DV of magnesium per cup. Popular in Southern cuisine, especially in gumbos, this pod vegetable packs loads of antioxidants, calcium, thiamin, folic acid, zinc, and dietary fiber. These nutrients help fight diabetes, heart disease, digestive conditions, and some cancers. Okra's protein efficiency ratio exceeds that of soybeans, and its mucilage — the film it develops when cooked — can promote easier elimination of cholesterol and toxins from the liver and waste from the gastrointestinal tract.

13. Oysters

Just a three-ounce serving of cooked oysters carries 37 mg of magnesium or 9% DV. The shellfish boasts an illustrious nutritional profile that includes cardioprotective omega-3 fatty acids and highly bioavailable protein. Three ounces also provides over 188% DV of zinc, 114% DV of copper, and small quantities of vitamin D. These nutrients are crucial for protein and DNA synthesis, maintaining healthy bones and tissues, cognitive health, and combating inflammation-driving diseases.

14. Baked Potatoes with the Skin

A medium baked potato with the skin provides up to 48 mg or 12% DV of magnesium. Despite often being written off as empty starches, potatoes are veritable nutritional powerhouses high in fiber, easily digestible carbohydrates, and various vitamins and minerals. However, the carbohydrates in potatoes are rapidly absorbed and may cause a sharp rise in blood sugar in people with diabetes. Potatoes are also a rich source of vitamins B and C, iron, copper, potassium, phosphorus, and manganese. Most of the nutrients lie just under the skin, so it is best to eat the skin as well as the flesh of this tuber.

15. Raisins

A tiny 1.5-ounce serving of raisins provides about 14 mg or 3.5% DV of magnesium. The little dried grapes concentrate a host of bioavailable nutrients including vitamin B6, potassium, iron, and fiber. While satisfying a sweet tooth, raisins carry antioxidants and antimicrobial polyphenols that can suppress the growth of oral bacteria that cause dental caries and gum disease. These tiny morsels may also lower blood pressure with daily consumption, due to their potassium content. Don't forget each raisin has the sugar of a whole grape, though, so stick to moderate consumption.

What A Pain In The Neck! How Reflexology Can Help.

You’re probably thinking what are ear seeds? Have you ever even heard of them before? Well, they’re a pretty powerful holistic tool that can be used for a variety of health-related purposes. 

They’re adhesive seeds derived from the natural vaccaria plant that rest on certain points on your ear. Those points are specific to addressing symptoms for both physical + emotional wellness.

The use of ear seeds is also considered auriculotherapy (interchangeable with "auricular therapy"). This is based on the way the treatment works. Auriculotherapy is best defined as ear reflexology, which is a concept that the outer part of the ear is a map or micro system of the body. 

This method of holistic healing has major ancient roots. t's part of traditional Chinese medicine (commonly called TCM).  

What are the Benefits of an Ear Seed Treatment?

So, why do people love ear seeding? For one, it has so many amazing benefits. This list shows a range of issues + symptoms that ear seeds have been shown to improve:

• Chronic pain

                Lower back pain 

• Sleep difficulties 

• Depression 

• Anxiety 

• Stress 

• Infertility 

• Migraines or other headaches 

• Addiction 

• Weight loss 

While many have utilized ear seeds for such a variety of health conditions and issues, they’re not a cure for any of these. Seeds may only help temporarily relieve some of the symptoms. 

 

Magnesium; Health Benefits

 

One of the most prevalent minerals in the human body, magnesium is involved in energy creation, signal relay, heart function, pain, sleep, mood, muscle contraction, protein formation, RNA and DNA synthesis, bone health, and more. Magnesium can be found inside of every cell in the human body, but it is most prevalent in the skeletal system, with over 60% of the body’s magnesium concentration found in our bones.

Magnesium Deficiency

Studies estimate that over 75% of Americans do not get the recommended daily value of magnesium. The recommended dietary allowance for magnesium is 400-420mg per day for adult men, and 310-320 mg for adult women. However, these numbers do not take into account factors such as increased magnesium use as a result of stress or exercise or differences in our bodies’ abilities to absorb magnesium. 

Bone experts like Dr. Susan Brown, Ph.D, for example, recommend that individuals consume about 600mg of magnesium each day. This is because, in addition to nutritional intake, the amount of magnesium your body actually needs to function at an optimal level depends on a variety of factors. These include things such as how much you exercise, how much stress you experience, your genetic ability (or lack thereof) to absorb magnesium, having a condition like inherited renal magnesium wasting, and numerous other reasons. Alcohol consumption, smoking, medications, and several chronic diseases can also negatively affect the absorption and excretion of magnesium.

Stress has been linked to excreting excessive amounts of magnesium. Several studies have shown that acute stress and anxiety are associated with increased plasma Mg levels and increased urinary Mg excretion.Studies also suggest that individuals may need 10-20% more magnesium during exercise than when they are resting.

Although magnesium is also found in other animals, plants, the sea, and in soil, it is difficult to consume enough magnesium in our diet. One reason is due to the degradation of agricultural practices throughout the past century. These practices have led to soil depletion and resulted in lower levels of magnesium available to be absorbed by the plants and vegetables we eat. Processed foods have even less magnesium than their original counterparts, making it increasingly difficult to get enough.

Magnesium may Help Alleviate Anxiety

Magnesium plays a crucial role in the stress response and magnesium deficiency is associated with increased anxiety and stress symptomatology. In addition, studies have shown that acute stress and anxiety are associated with increased plasma levels of magnesium and increased urinary excretion of magnesium, suggesting that stressful experiences use up more of the body’s magnesium than states of calm.

A 2017 research review that looked at 18 studies examining the effects of magnesium on anxiety showed that magnesium can act as an anxiolytic or have anti-anxiety effects in doses of 75 to 300mg.

Magnesium may Help Reduce Symptoms of Depression

A randomized clinical trial examining magnesium as a treatment for mild to moderate depression at the University of Vermont identified a link between depression and magnesium intake. They found that over a 6 week period of time symptoms of depression and anxiety improved significantly with supplemental magnesium intake, and the majority of study participants indicated that they would use magnesium in the future.

Magnesium and Bone Health

Magnesium is perhaps one of the most important, yet underappreciated bone-building nutrients in the human body and studies suggest that higher levels of magnesium result in lower bone fracture rates. One US study observing individuals 60 years and older over 8 years showed that only 27% of participants met the recommended daily magnesium values at baseline. After 8 years the women in the study who had the highest magnesium intake also had 62% less occurrence of fracture. The men with the highest magnesium intake had 53% fewer fractures than their low magnesium counterparts. The women who experienced fewer fractures consumed 380 mg/day of magnesium from diet and supplements which is just a little above the recommended daily allowance of 310 to 320 mg for women.

In another study of 2,248 men from Finland between the ages of 42 to 61 researchers found that at follow-up after 25 years the men with the lowest blood levels of magnesium had over a 200% increased risk of bone fractures compared to those men with higher magnesium. Interestingly, the men in the highest 4th segment of blood magnesium had no fractures at all.

Magnesium for Energy

Cellular energy production processes are made up of many magnesium ion dependent enzymatic reactions. Essentially, magnesium helps convert food into energy. Without adequate levels of magnesium, nutrients taken in through food and supplements would not be metabolized. One study examining dietary magnesium restriction in postmenopausal women between the ages of 41 and 75 showed that when magnesium was restricted, the women experienced increased energy needs and adverse effects on cardiovascular function during exercise.

ATP or adenosine triphosphate is the energy source in cells and it must be bound to a magnesium ion in order to be biologically active. ATP captures energy from the breakdown of food molecules and releases it to fuel other cellular processes. Adequate levels of magnesium are integral to this process and dysregulation of mitochondrial magnesium ions has been shown to disrupt ATP production.

Magnesium and Migraines

Low magnesium levels have been linked to headaches and migraines, and according to the American Migraine Foundation, magnesium is frequently used to help prevent migraines at doses of 400-500mg per day. One study examining magnesium’s effects found that supplementing magnesium reduced the frequency of migraine attacks by 41.6 percent.  Other research has shown that daily magnesium supplementation can help prevent menstrual-related migraines.

Magnesium to Improve Sleep Quality

Magnesium deficiency is associated with insomnia, restless sleep, and frequent nighttime waking, and research suggests that magnesium supplementation can improve sleep quality and help alleviate insomnia. By activating the parasympathetic nervous system, which is responsible for the rest and digestion response, magnesium can aid the process of nighttime relaxation.  Studies have shown that magnesium increases GABA, a neurotransmitter that helps promote relaxation and sleep by quieting down nerve activity. Magnesium also regulates the hormone melatonin, which is produced in response to darkness and helps with circadian rhythm timing and sleep.

Magnesium and Heart Disease

A review of studies on magnesium and cardiovascular disease concluded that high magnesium intake is associated with a lower risk of stroke, cardiovascular disease, and major cardiovascular risk factors including metabolic syndrome, diabetes, and hypertension. Higher levels of circulating magnesium are also associated with decreased risk of cardiovascular disease, especially coronary heart disease and ischemic heart disease, suggesting magnesium’s role possibly helping reduce cardiac problems. 

May Lower Blood Pressure

One study found that 368mg of daily magnesium supplementation for three months reduced people’s systolic blood pressure by an average of 2 millimeters of mercury (mm Hg), and reduced their diastolic blood pressure by 1.8 mm Hg on average. According to researchers who performed a meta-analysis of 34 studies totaling more than 2,000 patients, their findings supported a causal anti-hypertensive effect of magnesium supplementation in adults. If you have low blood pressure, talk to your healthcare provider about your daily magnesium intake as unsafe low blood pressure can be a side effect of too much magnesium.

May Improve Blood Sugar Control

Research shows that magnesium helps to regulate blood sugar.  Low levels of magnesium have been associated with insulin resistance and magnesium deficiency has been observed with both type 1 and type 2 diabetes, though it appears to be more prevalent with type 2. It is unclear whether magnesium deficiency is a cause or a consequence. However, studies suggest that magnesium supplementation can help improve diabetes control by increasing magnesium blood levels. According to the National Institute of Health, when people with poorly controlled diabetes supplemented their dietary magnesium intake with 1,000 mg of magnesium per day, they showed improvements in glycemic control after 30 days.