Magnesium is one of the most important minerals in the human body, yet it often flies under the radar when people think about essential nutrients. Despite its understated profile, magnesium plays a pivotal role in various bodily functions, including muscle function, energy production, and the maintenance of a healthy heart. In this blog post, we will explore the significance of magnesium, its benefits, and how to ensure you’re getting enough of it.
What is Magnesium?
Magnesium is a naturally occurring mineral that is involved in over 300 biochemical reactions in the body. It is the fourth most abundant mineral in the human body, with about 60% of it found in bones, 27% in muscles, and the rest in tissues and fluids. Magnesium is vital for many bodily functions, including maintaining normal muscle and nerve function, regulating blood sugar levels, and promoting healthy blood pressure.
The Health Benefits of Magnesium
Supports Muscle and Nerve Function: Magnesium plays an essential role in muscle contraction and nerve transmission. It helps maintain normal nerve function and can prevent cramps and spasms. People who are deficient in magnesium may experience muscle twitches, cramps, or weakness.
Promotes Bone Health: About 60% of the magnesium in your body is stored in your bones, and it is a key player in bone formation. Magnesium aids in the regulation of calcium and vitamin D, which are both crucial for bone health. Research shows that magnesium may help prevent osteoporosis and enhance bone density, reducing the risk of fractures.
Supports Heart Health: Magnesium is often referred to as “the heart mineral” because of its crucial role in maintaining normal heart rhythm and preventing cardiovascular disease. It helps regulate blood pressure and supports the overall function of the heart by helping muscles, including the heart muscle, contract properly. Low magnesium levels have been linked to an increased risk of high blood pressure, arrhythmias, and even heart attacks.
Boosts Energy Production: Magnesium is involved in the production of ATP (adenosine triphosphate), the energy molecule of cells. Without adequate magnesium, energy production can become inefficient, leading to fatigue, weakness, and difficulty exercising. Therefore, magnesium helps you feel energized and perform better in physical activities.
Regulates Blood Sugar Levels: Magnesium plays a crucial role in regulating blood sugar levels and insulin sensitivity. A deficiency in magnesium can impair insulin function, increasing the risk of type 2 diabetes. Studies have shown that people with adequate magnesium levels tend to have better blood sugar control and are less likely to develop metabolic disorders.
Improves Sleep Quality: Magnesium is known for its relaxing properties. It helps calm the nervous system by regulating the neurotransmitters that send signals to the brain, making it easier to fall asleep and stay asleep. Some research suggests that magnesium supplementation may be beneficial for people with insomnia or poor sleep quality.
Helps Manage Stress and Anxiety: Magnesium is involved in the regulation of the body’s stress response. It helps balance the release of stress hormones and plays a role in calming the nervous system. Studies show that magnesium supplementation can help reduce symptoms of anxiety and promote relaxation.
How Much Magnesium Do You Need?
The Recommended Dietary Allowance (RDA) for magnesium varies by age, sex, and life stage. For adult women, the RDA is about 310-320 mg per day, and for adult men, it is 400-420 mg per day. Pregnant and breastfeeding women have slightly higher magnesium needs. Magnesium is found in many foods, particularly plant-based sources. Here are some excellent dietary sources of magnesium: * Leafy Green Vegetables: Spinach, kale, and Swiss chard are rich in magnesium. * Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are excellent sources. * Whole Grains: Brown rice, oats, quinoa, and whole wheat are high in magnesium. * Legumes: Beans, lentils, and chickpeas are magnesium-rich foods. * Fish: Fatty fish like salmon and mackerel contain good amounts of magnesium. * Bananas and Avocados: These fruits provide magnesium and other essential nutrients.
In addition to food, magnesium supplements are available in various forms, including magnesium citrate, magnesium oxide, and magnesium glycinate. However, it’s always best to get magnesium from whole food sources if possible. Signs of Magnesium Deficiency Magnesium deficiency is relatively common, particularly in individuals with poor dietary habits, those who suffer from digestive disorders, or those who are chronically stressed. Symptoms of magnesium deficiency include: * Muscle cramps or spasms * Fatigue or weakness * Nausea or vomiting * Loss of appetite * Irregular heart rhythms * Sleep disturbances * Anxiety or irritability
To Wrap it Up
Magnesium may not always get the attention it deserves, but its impact on overall health is undeniable. From supporting muscle function to promoting heart health and regulating blood sugar levels, magnesium is a cornerstone of good health. By incorporating magnesium-rich foods into your diet or considering supplementation, if necessary, you can reap the many benefits this essential mineral offers. Always remember that balance is key—too much magnesium can also lead to adverse effects, so it’s important to maintain a proper intake level. If in doubt, seek advice from a healthcare provider to ensure you’re meeting your magnesium needs. Whether you’re looking to boost your energy levels, improve your sleep, or support your heart, magnesium is a mineral that should not be overlooked in your journey toward optimal health.
Inflammation is a natural response by your body’s immune system to injury, infection, or harmful pathogens. While acute inflammation is essential for healing, chronic inflammation is a different story. It can contribute to a range of health problems, from heart disease to diabetes, autoimmune conditions, and even cancer. One of the most overlooked contributors to chronic inflammation is the food we eat.
Some foods can promote inflammation in the body, increasing the risk of these chronic diseases. In this blog, we’ll explore the inflammatory foods to avoid for better health and how making mindful dietary changes can support your body’s fight against long-term inflammation.
What Are Inflammatory Foods? Inflammatory foods are those that can trigger or worsen inflammation in the body. These foods tend to be high in sugars, unhealthy fats, and processed ingredients. Over time, a diet rich in inflammatory foods can promote the release of pro-inflammatory chemicals, which can damage tissues and organs, leading to chronic conditions.
Common Inflammatory Foods to Avoid
1. Refined Sugars and Sweets: One of the main culprits of inflammation is refined sugar. Foods like sugary snacks, sodas, and desserts cause a spike in blood sugar levels. This results in the body producing more insulin, which can lead to chronic inflammation. High sugar intake also encourages the release of cytokines, which are inflammatory molecules in the body.
Alternatives: Choose naturally sweet fruits or use small amounts of honey or maple syrup in moderation.
2. Processed Foods: Highly processed foods like fast food, packaged snacks, and frozen meals are often loaded with refined carbs, unhealthy fats, and additives. These foods can trigger inflammatory responses in the body. They also lack essential nutrients that are important for reducing inflammation.
Alternatives: Opt for whole foods like fresh vegetables, fruits, whole grains, and lean proteins.
3. Trans Fats: Trans fats, commonly found in processed baked goods, margarine, and fried foods, are notorious for causing inflammation. These artificial fats increase LDL (bad) cholesterol and decrease HDL (good) cholesterol, promoting heart disease and inflammation.
Alternatives: Use healthy fats like olive oil, avocado, or nuts in your cooking instead of processed oils.
4. Refined Carbohydrates: White bread, pastries, and pasta made from refined grains can quickly spike blood sugar levels, which in turn causes inflammation. Over time, a diet high in refined carbs can lead to insulin resistance and contribute to conditions like type 2 diabetes.
Alternatives: Choose whole grains like quinoa, brown rice, and whole-wheat bread for better blood sugar control.
5. Fried Foods: Foods that are deep-fried or cooked at high temperatures can lead to the formation of advanced glycation end products (AGEs). These compounds promote inflammation and increase oxidative stress in the body. Fried foods also contain unhealthy fats that contribute to inflammation.
Alternatives: Opt for grilling, steaming, or baking your food for healthier cooking methods.
6. Red and Processed Meats: Red meats like beef and lamb, as well as processed meats like sausages, bacon, and hot dogs, contain high levels of saturated fats and certain preservatives that are known to trigger inflammation. These meats can increase the levels of inflammatory markers in the body and contribute to chronic conditions such as heart disease.
Alternatives: Choose leaner proteins such as fish, poultry, beans, and plant-based options like tofu and tempeh.
7. Alcohol: Excessive alcohol consumption can lead to a range of health problems, including inflammation. Alcohol can irritate the digestive tract and affect the liver, both of which are involved in regulating inflammation in the body. Chronic alcohol use may exacerbate conditions such as arthritis and liver disease.
Alternatives: If you drink, do so in moderation. Herbal teas or sparkling water with a splash of lemon can also be refreshing and anti-inflammatory.
8. Dairy (for some people): While dairy can be an excellent source of calcium and vitamin D, it can also cause inflammation in some individuals, especially those who are lactose intolerant or sensitive to casein, a protein found in milk. Inflammatory reactions can vary from digestive discomfort to joint pain.
Alternatives: If dairy is an issue, try plant-based alternatives like almond milk, soy yogurt, or coconut cheese.
How to Combat Inflammation with Food
Instead of focusing on what to avoid, it’s equally important to highlight what to incorporate into your diet to fight inflammation. Consider adding the following anti-inflammatory foods:
Omega-3 Fatty Acids: Found in fatty fish like salmon, chia seeds, and flaxseeds, omega-3s are powerful anti-inflammatory agents.
Fruits and Vegetables: Rich in antioxidants, vitamins, and fiber, these foods, especially dark leafy greens, berries, and cruciferous vegetables, can help fight inflammation.
Nuts and Seeds: Almonds, walnuts, and seeds are packed with healthy fats and antioxidants that can reduce inflammation.
Herbs and Spices: Turmeric, ginger, garlic, and cinnamon are known for their anti-inflammatory properties.
Whole Grains: Brown rice, oats, and quinoa are fiber-rich and can help regulate blood sugar and inflammation levels.
To Wrap it Up
Inflammation is a natural response, but when it becomes chronic, it can contribute to a range of health problems. By being mindful of the foods that promote inflammation and choosing anti-inflammatory alternatives, you can support your body’s health and reduce the risk of chronic conditions. So, instead of focusing solely on what to avoid, embrace a diet filled with whole, nutrient-dense foods that promote healing and well-being. Remember, every meal is an opportunity to nourish your body and reduce inflammation—make it count!
Stress is a common feeling that most of us may have on a day-to-day basis. Stress can be found in many different aspects of our lives. Whether that is, you have a packed schedule without time to breathe, your child is at home sick but you have to still try to work and no one to watch them, or you have a big project due at school and feel like there is just no way you are going to be able to complete it cause you are busy or you don’t even understand it. All these situations can cause stress levels to increase and even small things that just continue to pile up can cause stress. Unfortunately, stress is always there almost every day, but can it be good? Can there be good stress and bad stress? Can our bodies utilize stress level for our benefit? There is some good news in everything!
What is good and bad stress? Most of the time stress is chalked up to just be a bad thing because it does not usually make us feel good. But there is a difference between good stress and bad stress. The difference is, how long we feel stressed for.
Short term stress is classified right there in the name. Stressors that are short lived. They can be seen as a specific stressor and can cause a fight or flight response. It is typically classified as intense stress, also known as hormesis. And overall can be a part in living longer.
Long term stress does in fact damage our bodies and ultimately leads to the statement “stress kills”. Some of those long-term stressors can be family changes, deaths, births, marriage, divorce, family issues. Along with work life, financial problems, major illness or injuries, and or losing a job, becoming homeless. All of these are major life stressors that if not managed properly can cause some significant health problems.
The Biological and Chemical Parts to Stress and the Unknown Two components to our stress response system that may only be known as scary or bad are oxidation and free radicals. These two words are not always known to be used as good things. But biologically they can be.
Oxidation
Oxidation is the chemical process in which a substance loses an electron. It is the addition of oxygen or removal of hydrogen. Typically, and more commonly, people hear oxidation and immediately think of the breakdown and destruction of metal (a car rusting) but in all reality it is rather important in your energy production and process. Cellular respiration is when glucose is oxidized to produce energy in cells. Glucose is broken down into what is called Adenosine Triphosphate or more commonly known as ATP. Now ATP is our source of energy and without it we are dead. Our bodies MUST have ATP to function. So therefore, oxidation is really energy production.
Free Radicals Free radicals are molecules that have an unpaired electron that are highly reactive. Having an unpaired electron causes these molecules to be unstable. All free radicals are not necessarily unstable or damaging. While some are, many are not. They are in fact essential to our long-term survival. Some people may have a knowledge base of free radicals being bad because they are typically talked about with DNA. These free radicals that are typically discussed are called hydroxyl radicals and they can break DNA strands causing mutations. But just like with everything else these days there are good and bad. Good free radicals are found in a couple of different ways in our body. A few examples of those are as follows.
White blood cells that generate reactive oxygen species are produced to kill bacteria and viruses
Superoxide and hydrogen peroxide also help destroy pathogens
Nitric oxide regulates blood vessel dilation and blood pressure
Free radicals stimulate muscle adaptation increasing endurance and strength
These good radicals are typically produced in times of short-term stress whereas damaging ones are produced in long term stress.
How does this all work together?
Hormesis type stress (short-term) triggers the body to produce internal defenders called antioxidant enzymes. These enzymes are super oxide dismutase and catalase, they are made from protein, which is another important reason to implement a lot of protein into your diet. While these enzymes are working to defend your system free radicals are working as messenger signals, telling your body that you need to adapt to reduce the threat. Again this becomes damaging when production outweighs the body’s ability to produce the counter attack.
Methods to Combat Stress So how can we combat stress? There are many ways to lower your stress level and increase the good free radicals and ATP production. At times it can seem more overwhelming than helpful doing some sort of activity, especially if you have a crammed schedule, if this is the case there are activities that will help but just give you time to decompress. Some examples of good stress relief methods are:
Sun exposure– essential to your well-being. Helps produce serotonin (mood regulator), Melatonin (sleep hormone), vitamin D, lower blood pressure and improve mental health.
Weightlifting– builds muscle, strengthens the body, reduces injury, improves heart health, boosts mental health, improves energy and quality of sleep, improves mental health.
Fasting– weight loss, blood sugar control, more efficient use of energy, immune system improvement, cell regeneration.
Sitting in a sauna– reduces stress while promoting relaxation, improves heart health, improves respiratory tract function, reduces inflammation, relaxes muscle and mind, aids in sleep.
Getting in a cold plunge– reduces core body temperature, eases muscles, improves focus, enhances sleep quality, decreases inflammation in the body.
Hyperbaric Oxygen– increases oxygenation of the body’s tissues, time to decompress, improve blood circulation, accelerate healing, increased formation of collagen which supports connective tissue in the body.
The Bottom Line
In all reality can we be stress free all the time? No, we really can’t. Short term stress is good for us and helps prolong our lives. Which can be rather difficult to believe. While long term stress can be damaging, with the right coping mechanisms we can work through long term stress and let it be released as short-term stress, which in the end is beneficial to our bodily systems. Being more aware and conscious of how our bodies take in stress and convert it biologically and chemically is important when understanding how important it is to manage our stresses throughout our lives. We can live long healthy lives if we come to better understand the unknown and change our outlook on the “bad” to the good.
Sugar is a staple in many of our diets, found in everything from morning coffee to desserts and snacks. It’s often associated with sweetness, comfort, and indulgence. However, the growing awareness about sugar’s impact on health has raised important questions about its consumption. Is sugar really as bad as it’s made out to be? And how much is too much?
What Is Sugar? Sugar is a type of carbohydrate that the body uses as a primary source of energy. There are naturally occurring sugars, such as those in fruits, vegetables, and dairy, and added sugars, which are found in processed foods and drinks. It’s the latter group that has raised health concerns.
The Good vs. The Bad: Naturally Occurring vs. Added Sugar Natural sugars are typically accompanied by other beneficial nutrients like fiber, vitamins, and minerals. For example, the sugar in an apple comes with fiber, antioxidants, and various vitamins that help the body process the sugar more slowly. On the other hand, added sugars found in candy, sugary drinks, and pastries provide little to no nutritional value and can lead to a host of health problems when consumed in excess.
The Health Risks of Too Much Sugar
Weight Gain: One of the most immediate consequences of a high-sugar diet is weight gain. Sugary foods and beverages are often high in empty calories, leading to overeating without providing the necessary nutrients for the body. The excess calories are stored as fat, contributing to obesity.
Heart Disease: Studies have shown that a high intake of added sugar can increase the risk of heart disease. This is because sugar contributes to factors like increased triglycerides, high blood pressure, and inflammation—all of which are linked to cardiovascular problems.
Type 2 Diabetes: Consuming too much sugar can impair the body’s ability to regulate blood sugar levels. Over time, this can lead to insulin resistance, which is a key factor in the development of type 2 diabetes.
Tooth Decay: Sugar is a primary cause of cavities. When sugar interacts with bacteria in the mouth, it produces acids that erode tooth enamel, leading to tooth decay.
Fatty Liver Disease: Excessive sugar, particularly fructose (found in many sugary drinks), can overload the liver, leading to non-alcoholic fatty liver disease, a condition that can cause serious liver damage.
How Much Sugar Should We Be Eating? The American Heart Association (AHA) recommends that women limit their intake of added sugars to no more than 6 teaspoons (25 grams) per day and men to no more than 9 teaspoons (38 grams) per day. The World Health Organization (WHO) suggests keeping added sugars to less than 10% of total daily calories, with further benefits seen if it’s reduced to below 5%. The problem arises when sugar consumption far exceeds these recommendations, which is common in many modern diets. With sugary drinks, snacks, and processed foods being readily available, it’s easy to go overboard without realizing it.
How to Reduce Sugar in Your Diet
Read Labels: Many processed foods contain added sugars, even those that you might not expect, like salad dressings, sauces, and bread. Reading labels carefully can help you make more informed choices.
Cut Back on Sugary Drinks: Sodas, energy drinks, and sweetened teas are some of the biggest culprits when it comes to added sugar. Opting for water, herbal teas, or sparkling water with a splash of lemon can help reduce your intake.
Snack Smart: Choose whole fruits instead of candy or sugary granola bars. Fruit contains natural sugars along with fiber, vitamins, and minerals, making it a healthier choice.
Cook at Home: Preparing meals at home allows you to control exactly what goes into your food. You can experiment with using natural sweeteners like honey or maple syrup, but always in moderation.
Be Aware of Hidden Sugars: Even items like yogurt, breakfast cereals, and energy bars can be packed with added sugars. Opt for plain, unsweetened versions and add your own flavoring if necessary.
The Bottom Line Sugar isn’t inherently “bad” when consumed in moderation, especially in its natural forms found in whole foods. The key is balance. It’s important to be mindful of how much added sugar you consume, as excessive amounts can have serious long-term health consequences. By making smarter food choices, reading labels, and reducing sugary beverages and snacks, you can enjoy a sweeter life without the unwanted side effects. Ultimately, the choice is yours—sweeten your life naturally, and your body will thank you for it!
There are multiple excuses as to why endurance athletes avoid strength training like the plague. They fear they may gain weight, or get injured, or lose speed. I have heard them all… I am a “fill in the blank” endurance athlete not a body builder, why should I lift weights? I don’t want to get big and bulky. This is where the professional comes in and avoids those things. Just because you lift does not mean you will get big. In fact most don’t have the genetics, and the diet is not such to produce those results. The truth is that lifting weights may be the missing link to move them forward and give them that extra edge, especially the MASTERS AGE groups. Weight training helps to maintain and /or build lean muscle mass that can be catabolized during racing and just the normal muscle loss from aging can be off-set.
Weight training also boosts metabolism, regulates hormones and improves posture, which leads to one of the most beneficial reasons to add weight training to your life routine. Weight training when done properly can correct muscular and postural imbalances, caused by repetitive movements (as is done in endurance sports such as running and cycling). Also postural formations like hunch back, which can be caused by activities such as cycling, a desk job, or longer term computer work. This all can lead to all kinds of postural dysfunctions and head aches, neck and back discomforts, etc. If you don’t do something to off-set the muscle loss of age you will never get it back, not to mention the performance loss that happens over time, even if you are not an athlete.
My hope is that by reading this, any myths and misconceptions you may have are now replaced with the desire to improve your performance and your life. If you are curious or motivated to get involved in a scientifically based and sport specific training program, start by seeking out a knowledgeable experienced coach or trainer. Within a short amount of time you could be enjoying your strongest, best year to date!!
