Magnesium is one of the most important minerals that you can take. It is needed for so many things, and unfortunately, many of us are deficient. Plus, magnesium content in our food is significantly less now than in the past. Over the years, our soil has been depleted of magnesium. Many modern day fertilizers alter the way plants are able to absorb magnesium as well, again depleting the amount available in our foods. Cooking can also alter magnesium content in our foods.
There is also a very wide array of medications that wreak havoc on our magnesium levels; blood pressure drugs, diabetes medications, as well as some antibiotics and hormone replacement therapies, just to name a few. Please check with your doctor, pharmacist or naturopath if you are worried about your magnesium levels. Your meds may very well be to blame for deficiencies. Continue reading “5 Reasons to Take Magnesium”
Eating a fiber-rich diet has many health benefits, including supporting cardiovascular health, blood sugar balance, promoting digestive and colon health, supporting weight management, and cholesterol reduction. And now, a recent meta-analysis shows that a high-fiber diet is also associated with a lower risk of breast cancer.
Nutrition and health experts recommend that men and women eat at least 25 grams of fiber daily, if not more. Unfortunately, many people tend to fall short of this suggested amount. Fruits, vegetables, whole grains, nuts, and legumes provide the body with great sources of fiber. These foods provide different forms of fiber (insoluble and soluble) and we need them both for optimal health.
Insoluble fiber (mainly found in whole grains and vegetables) tends to act like a bulking agent and can help speed elimination. Insoluble fiber does not dissolve and therefore can help with the feeling of fullness and aid the body in toxin removal. Soluble fiber (found mainly in legumes, vegetables, and fruits) can help to stabilize blood sugar levels and lower cholesterol by forming a gel-like substance that slows down digestion and the absorption of cholesterol. Continue reading “More Reasons to Eat More Fiber”
Do you experience headaches, fatigue, muscle pains, constipation, heartburn, anxiety attacks, food intolerances, joint and muscle weakness, dry skin, chapped lips, water retention, digestive problems, or bad breath? If so, you may be suffering from dehydration. Many people are dehydrated and are not even aware of it. Even mild dehydration can impair cognitive function, such as short-term memory, alertness, and concentration. Dehydration can result from simply not drinking enough water, or from drinking fluids such as soda, coffee, or alcohol that rob your body of water. Pregnancy, breastfeeding, hot weather, exercising, and illnesses that involves a fever, vomiting, or diarrhea also increase your body’s need for water.
5 Ways to Prevent Dehydration
- Carry water with you everywhere you go.
- Eat foods that contain a high amount of water, such as fruits, vegetables, soups, and smoothies.
- Drink beverages such as milk, low-sugar juices and herbal teas.
- Fill water bottles at the start of your day and make sure you drink them by the end of the day.
- Drink room-temperature and still water rather than sparkling or ice-cold water. Carbonation and cold temperature make it harder to drink very much water at one time.
Continue reading “Water: Hydration and Health”
Did you know that you should have 2 to 3 bowel movements per day? The idea is that it takes 24 hours for your food to go through your digestive tract, so if you eat 3 meals per day, ideally you should have 3 bowel movements per day.
In order to have regular bowel movements, your body needs two things: water and fiber. The colon must be hydrated. One way to hydrate the colon is by taking magnesium. Magnesium helps bring water into the colon, ensuring hydration without becoming habit forming. Also, aim for 8 to 10 glasses of water per day.
Fiber is also very important. The ideal amount of fiber should be 30 to 40 grams per day, and many of us get less than half of that. Fiber works to create bulk in the colon and to tone the colon so the muscles are strong. Getting fiber from different sources will ensure that you are getting a variety of soluble and insoluble fiber. Whole grains, fruits and vegetables are key sources of fiber and should be a regular part of a healthy diet. If you are having a hard time getting fiber, a fiber supplement can also help. If you haven’t been taking in a lot of fiber, increase slowly. Getting a lot of fiber all at once can be a cause for some minor discomfort.