Author: naturalifedev

Our brains play a role in just about every body system from walking, controlling our emotions and breathing – making it crucial to keep it in good shape. Keep your brain happy and fit with these 10 practical tips for good brain health.

1. Sleep

Sleep is one of the most important factors to support optimal brain function. An average of 7-9 hours of sleep is needed each night to prevent fatigue and tiredness. Research has shown that adequate sleep helps to improve memory and learning, increase attention and creativity, and aid in making decisions.

2. Limit caffeine

Caffeine is a stimulant and promotes the central nervous system stimulation, however it blocks adenosine, which is an inhibitory neurotransmitter in the brain that makes you sleepy. As caffeine competes for the same receptors as adenosine, it can cause over stimulation of the brain- so try and only intake caffeine in small quantities, and avoid it in the afternoon and evening to promote sleep

3. Manage stress levels

Stress can trigger a chemical change that can make you irritable and can affect your overall mental health. Chronic exposure to the stress hormone cortisol, damages and shrinks the hippocampus, (the brain area involved in verbal memory and learning) changing brain function and altering memory. Try focusing on stress management techniques that can help reduce stress levels in the brain to live a happier life!

4. Physical activity

Exercise is not only good for the heart, but important for the brain too! Regular moderate exercise can improve the size of the hippocampus. Physical activity is also beneficial for improving blood flow to the brain and lowering levels of stress hormones… so next time you are thinking of taking the bus, get off a couple of stops early and walk the rest of the way and generally try to incorporate more movement into your day whether at work or home.

5. Practice mindfulness

We can all lead busy lives and be guilty of not giving our minds a chance to recover. This is where mindfulness comes in. Practicing mindfulness can allow a person to understand their emotions and stay in the present moment, and has even been associated with structural changes in the brain regions involved in memory, learning, and emotion.

6. The role of diet and essential fatty acids

Overall diet can effect brain health. Intakes omega 3 fatty acids such as DHA are needed for proper brain development. Omega 3 fatty acids are also involved in processes that are vital in the maintenance or normal brain function. So try adding them to your daily diet to boost brain power!

7. Control sugar intake

Excess sugar impairs our cognitive skills and self-control. Excessive sugar triggers dopamine in the brain, often making us want more of it, but excessive sugar intake can disrupt memory formation. Try avoiding any highly processed foods as these usually contain high levels of hidden sugars and try and opt for fresh fruit and vegetables instead.

8. Getting out in nature

Getting outside in nature has shown to increase mental capacity! Being outdoors in greenery has also shown to improve mental health, reduce stress levels, andstimulate clear thinking. So, try getting outdoors on your lunch break, or taking a hike with friends at the weekend. Keeping up social connections is also vital for maintaining thinking skills and slowing cognitive decline.

9. Digital detox

The average person spends over six hours a day looking at screens. Whether that is a computer or a mobile. A digital detox can be a good idea to re-set and take some down time. The time and space created by taking a digital detox could boost your creativity and productivity but also allows more time for social connection which is vital for brain health, mental wellbeing and longevity.

10. Consider supplements

Food supplements are a great way to ensure that any nutritional gaps from your diet are filled, besides providing a therapeutic amount of a certain nutrient if recommended by a health professional. Furthermore, when an individual is predisposed to an increased risk of a condition, they may have a greater nutrient requirement than their diet can provide. When choosing brain health supplements make sure they contain 100% active ingredients, no binders or fillers. Health food stores are an ideal starting place for nutritional and lifestyle support.

Author: Aimee Benbow is Nutrition Director at Viridian Nutrition. She holds a BSc (Hons) in Nutrition and a Master’s degree in Nutritional Medicine.

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The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Spotting magnesium deficiency is important to a healthy lifestyle. Your body needs vitamins and minerals in different amounts to function at its best. Magnesium deficiency can cause sleep problems, nerve issues, and mood swings. That’s why it’s important to make sure you’re getting enough of this vital mineral.

What is Magnesium Deficiency?

Magnesium deficiency means that the levels of magnesium in your body are lower than they should be. This is known as hypomagnesemia which can cause certain health problems should it occur. Magnesium is responsible for over 300 reactions in the body, such as making proteins. If someone is suffering from magnesium deficiency, it means these processes aren’t happening as well as they should. This person may need to consider taking magnesium supplements to aid optimal mineral levels.

Magnesium keeps your natural energy levels up, and supports muscle and nerve function. It plays a role in the production of serotonin, which is known as the feel-good hormone. Without sufficient levels of the mineral, you won’t see the benefits of magnesium, and could suffer from detrimental side effects.

There are signs and symptoms to look out for, so you can identify whether you may need to up your mineral intake.

3 Symptoms of Magnesium Deficiency

Spotting the signs of magnesium deficiency is important to make sure your levels stay at their optimal amount. The signs can be easy to mistake for other health conditions. Some common signs include:

1. Poor sleep – Magnesium plays an important role in sleep. The body needs magnesium to maintain a state of rest. Magnesium deficiency can lead to restless muscles that keep you awake at night. Magnesium helps the brain receptors to switch off before you go to sleep. Without enough, you might not get off to sleep easily. Some people aid their sleep with sleep supplements to support a full night’s rest.
2. Fatigue – People suffering with magnesium deficiency may feel fatigued and tired. As the mineral is a natural relaxant which works alongside calcium to help regulate muscle movement, not getting enough can result in a build-up of lactic acid. This leaves the body open to muscle tiredness and soreness. Therefore, although fatigue and tiredness are signs of multiple different health issues, it could be a sign you are developing magnesium deficiency.
3. Heart palpitations – These symptoms are mild in most cases, but magnesium deficiency can cause pauses between heartbeats and the feeling of an irregular heartbeat. Magnesium assists with your nerve system and nerve endings, so not getting enough could lead to nerve damage. Therefore, a sense of tingling in the hands, feet, and face could also be a sign of magnesium deficiency.

What Causes Magnesium Deficiency?

We all need enough nutrients to support a healthy lifestyle, so it’s important to know the causes of vitamin and mineral deficiencies and who may be more at risk. The most common cause of magnesium deficiency is not getting enough of the mineral in your diet. Consuming a lot of processed fats, refined sugars, salt, synthetic sweeteners or caffeine, like energy drinks, reduces your body’s ability to absorb magnesium. You can also develop low magnesium levels if the calcium in your blood is too high. Having high levels of calcium can affect how much magnesium your body can absorb.

Sources of Magnesium

The mineral is available in food and drink sources which can help you raise your mineral levels. You can help to improve your intake by eating mineral-rich foods, such as:

• spinach
• nuts (e.g. peanuts, almonds and cashews)
• beans (e.g. black, kidney and edamame beans)
• avocados
• whole grain bread
• brown rice
• potatoes
• soy milk

Including these magnesium sources in your diet can help you support your body’s need for this essential mineral and avoid the health concerns which come alongside magnesium deficiency.

Are You at Risk of Magnesium Deficiency?

Some people are more at risk of developing magnesium deficiency due to life and bodily changes, lifestyle, or health circumstances. Those higher at risk of magnesium deficiency include:

1. Those pregnant or breastfeeding – As you are providing for two, your vital nutrients are being used to support your little one to grow and develop. Magnesium supplements are safe to take during pregnancy and breastfeeding, and many might consider taking pregnancy supplements to support both parents and baby’s health.
2. Those with a gastrointestinal disorder such as Crohn’s disease or coeliac disease – This can make absorbing vital nutrients more difficult, so those with gastrointestinal disorders may be deficient in vital nutrients.
3. Those with type 2 diabetes – Insulin resistance may cause excess minerals to be lost through urine, meaning those with diabetes or insulin sensitivity are more at risk of developing magnesium deficiency.
4. Those with hyperparathyroidism – This is when the parathyroid glands produce too much parathyroid hormone, causing the levels of calcium in your blood to rise. Magnesium helps the body absorb calcium, but if you have too high levels of calcium it can make mineral absorption more difficult, potentially leading to a magnesium deficiency.
5. Elderly people – Elderly people may consume fewer mineral-rich foods than younger people, and due to age the mineral may not be absorbed so well and instead be excreted by the kidneys.
6. Someone who takes certain medication, such as antibiotics, proton pump inhibitors (PPIs) or diuretics – Medicines, and nutrients like magnesium, use the same pathways for their intestinal absorption. So taking certain medications may affect the absorption of minerals within the body and could lead to magnesium deficiency.

The people on this list could be more at risk of developing magnesium deficiency. Always seek medical advice from your GP if you think you may be at risk of magnesium deficiency and before taking supplements.

During the menopause, magnesium can be more important because this transitional period may cause a lack of sleep. Magnesium is often included in menopause supplements because it aids sleep and relaxes muscles, to support you through this time.