Natural Cures Not Medicine: magnesium rich foods

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How to Eat for Better Sleep

When you’re tossing and turning at night, dreaming about the possibility of real sleep, probably the last thing to cross your mind is what you could eat to help bring deep slumber that much closer. However, studies continually suggest that not only does a regularly healthy diet help promote better biochemical balance – hence, better rest and relaxation, but certain foods are even responsible for helping beat insomnia.

Nourish your regenerative time with the following tasty suggestions and catch up on your valuable Zzz’s.

1. Sleepy-time Snacks

While eating close to bedtime is not optimal, if you’re hungry in the evening, a small snack can be calming. For restful sleep, the best snacks contain both carbohydrate and the amino acid tryptophan, a natural sleep inducer. According to the Sleep Disorders Center at the Cleveland Clinic, foods rich in tryptophan include: dairy products, soy milk, legumes – such as chickpeas and lentils, and nuts and seeds. Because carbohydrates make tryptophan more available to the brain, this explains why carbs can make you drowsy. Natural peanut butter with whole grain crackers, low-fat cheese with apple slices, or a small bowl of whole grain cereal with soy milk are some examples to utilize these options.

2. Caffeine-free Afternoons

Caffeine is a mild stimulant that increases central nervous system activity for hours, so avoiding all sources of caffeine six to eight hours before bed is recommended. This can make a world of difference if you constantly battle insomnia.

While coffee is loaded with 100- 150 milligrams of caffeine, chocolate (12 – 25 mg) and energy drinks (60 – 140 mg) are other sugary, caffeinated substances to also avoid.

Instead, relax and indulge in caffeine-free herbal teas, warm almond milk with raw honey and cinnamon, or your favorite fruit juice with club soda to inspire refreshment but stimulate better sleep.

3. Hormone Producers

Melatonin is the hormone secreted by the body that regulates sleep patterns, therefore if you’re having an difficult time getting rest, there are natural ways to obtain more of this hormone. Researchers have reported that tart cherries, grapes, and walnuts are rich food sources of melatonin.

If that still doesn’t do the trick, consult with your Naturopathic physician about possibly consuming a natural melatonin supplement that best suits you.

4. Mellowing Minerals

According to studies, even a marginal magnesium deficiency can excite the brain, preventing relaxation at night. Good sources of anxiety fighting magnesium include: leafy green vegetables, wheat germ, oatmeal, pumpkin seeds, black beans, and almonds.

By adopting a healthier, un-processed diet, it is estimated you will naturally experience better sleep. However there are plenty of fresh, delicious foods you can also include that will help boost your health while assisting you in obtaining nourishing rest.

By: Amanda Froelich, True Activist, Guest

Sources:

Diet, Exercise, and Sleep

Sleep Disorders Center, Cleveland Clinic

Magnesium, Insomnia

Source: trueactivist

Benefits of Magnesium

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We normally hear about the importance of iron and calcium, and vitamin’s C and D. We don’t hear much about magnesium, however, and this mineral, when one becomes deficient, can lead to severe health consequences. Not only that, but an estimated 80% of Americans are deficient in this mineral, and they may never know it since it is hard to measure with blood testing.

The enzymes in our body require magnesium to undergo their daily reactions. In fact, magnesium is found in over 300 different enzymes in the body which are responsible for things like:

1) Proper Bowel Function

In the digestive tract, magnesium acts as a coenzyme – it breaks down food and helps assimilate the nutrients into the cells of your body. The hydrochloric acid in your stomach in also dependent on magnesium for its production and assimilation, as well as the bile in your liver.

2) Heart Muscle Contraction

Magnesium helps transport potassium, calcium and other ions across cell membranes, and without proper coordination and participation of magnesium to help these nutrients into cell membranes, then our heart would not properly function. This crucial function of magnesium in our bodies helps promote healthy muscle contraction, normal heart rhythm and healthy nerve impulses.

3) Relaxation of Blood Vessels

Magnesium is vital for muscle relaxation. Arteries and vessels are made up primarily of smooth muscle (the middle layer called the “Tunica Media”), and this muscle contracts and relaxes like a pump, allowing blood to flow through the body. Research has shown that magnesium acts to relax blood vessels (vasodilaton), which is associated with lower blood pressure.

4) Regulating Blood Sugar Levels

In fact, without enough magnesium in your body, you may be prone to developing diabetes. Magnesium deficiency has been directly linked to insulin resistance, and thus, increases your chances of becoming diabetic or developing some other chronic health issue.

5) Proper Formation of Bones and Teeth

We normally only think of calcium when it comes to maintaining healthy bones and teeth, however, magnesium is also a large player in this case as well. About half of your body’s magnesium supply is stored in your bones and it helps strengthen the structure of our bones with the help of vitamin D and calcium.

6) Creation of ATP (energy molecules of the body)

Magnesium is essential for proper ATP synthesis. ATP requires magnesium in order to be stable, and without magnesium, ATP would break down into other components called ADP and inorganic phosphate. Without enough magnesium, our ATP synthesis slows and doesn’t work as it should which can lead to serious health issues.

7) Reduces Cancer Risk

The body’s most powerful antioxidant, “glutathione,” requires magnesium to function properly. When magnesium is present, the body can properly shield itself from heavy metals, environmental chemicals, pesticides and herbicides, all factors that determine your risk for developing cancer. In fact, increasing magnesium to just 100 mg extra per day has been found to reduce a person’s risk for developing colorectal cancer by around 13 percent!

Magnesium has been found to help in a variety of health-related cases, such as those suffering fromfibromyalgia, atrial fibrillation, type 2 diabetes, PMS, cardiovascular disease, migraines, and aging.

Incorporating magnesium into your diet is not as difficult as it may seem. In fact, many fruit and vegetables contain magnesium, which could dramatically improve your health. Chlorophyll, which creates the beautiful green colour of many of the plant foods we eat, allows the plant to capture solar energy and convert it into metabolic energy. This molecule contains a magnesium atom in its centre, and is also highly similar to the structure of our hemoglobin, meaning that lots of green leafy salads and juices nourish our blood and the cells of our body.

Men should aim for around 320 mg of magnesium per day, whereas women should aim for 230 mg/day.

The best natural sources of magnesium include (per 100 grams):

Sea Vegetables (nori, wakame, dulse) = 770 mg

Raw Cacao = 550 mg

Raw Pumpkin Seeds = 535 mg

Cilantro/Corriander = 694 mg

Almonds = 268 mg

Bananas = 27 mg

Okra = 57 mg

Swiss Chard = 81 mg

Spinach (or any dark leafy greens) = 79 mg

Hazelnuts = 163 mg

Beet Greens = 98 mg

Dates = 77 mg

Figs = 68 mg

Avocados = 29 mg

Sources:

http://articles.mercola.com/sites/articles/archive/2012/12/17/magnesium-benefits.aspx

http://www.naturalnews.com/039154_health_benefits_magnesium_dietary_sources.html

Live Love Fruit

Magnesium rich foods

Most people living in developed countries suffer from magnesium deficiency.

Don't suffer the negative health effects of not satisfying your daily value of magnesium. Take the natural route! Here are some natural sources of magnesium and a few extra reasons to keep them in your diet:

Almonds: Almonds naturally lower cholesterol, help prevent cancer, promote healthy skin, help with digestion, and promote weight loss.

Sesame seeds: Sesame seeds protect the brain, heart, and DNA. These seeds are a great natural protein source and also help produce red blood cells.

Broccoli: Prevents cancer, promotes healthy bones, alkalizes the body, naturally reduces inflammation, balances blood pressure, and helps to promote healthy nervous system function.

Basil: This herb protects the DNA against environmental damage including radiation, boosts cardiovascular health, kills bacteria, and is an anti inflammatory.

Green onions: Green onions remove toxins from the body, promote healthy eyes, fight and prevent cancer, promote healthy bones, boost the immune system, and naturally prevent heart disease.

Cacao: Cacao is a powerful antioxidant, protects against heart disease, promotes brain health, builds strong bones, detoxifies the liver, naturally fights depression, and promotes pancreas health.

Flax seeds: These little wonders reduce inflammation, promote strong healthy bones, promote healthy digestion, prevent cancer, and help lower cholesterol.

Brasil nuts: Brasil nuts prevent heart disease, reduce inflammation, detoxify the body, naturally prevent cancer, promote healthy thyroid function, and lower cholesterol.

Pine nuts: Pine nuts suppress the appetite which helps with weight loss, boost energy, help with red blood cell production, support cardiovascular health, and promote healthy eyes.

Spinach: Spinach promotes healthy skin, naturally lowers blood pressure, removes toxins from the blood stream, promotes healthy nervous system function, boosts the immune system, protects the eyes, promotes bone health, promotes healthy digestive function, prevents cancer, and reduces inflammation.

Okra: This popular southern veggie promotes healthy digestion, helps to prevent diabetes, promotes healthy skin, prevents kidney disease, supports a healthy pregnancy, and promotes respiratory health.

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