Why You Need Magnesium


Why You Need Magnesium

Magnesium is an extremely important mineral to both your weight loss goals and your health. In fact, it’s the 4th most abundant mineral in your body and it’s constantly being depleted. Half of your magnesium is contained within your bones. The rest is found in your cells and blood. It’s needed to carry out more than 300 processes and reactions in your body. A deficiency in magnesium could cause complications and weight problems.

Increasing your intake of magnesium is likely to have positive effects on your weight, but magnesium itself doesn’t cause weight loss. It’s not your typical weight loss supplement, since your typical weight loss supplement will work either by increasing metabolism due to containing stimulants or causing you to feel full due to containing appetite suppressants.

If it doesn’t do either of those things, how in the world can it help with weight loss? It helps in a variety of meaningful but subtle ways. Let’s go into more detail

Magnesium Affects Blood Sugar

Why You Need Magnesium

Nuts are high in Magnesium

Blood glucose (sugar) levels have a big impact on weight fluctuations. The steadier your blood sugar remains, the healthier you will be and the healthier your weight will be. When your blood sugar spikes, insulin is released by your pancreas to help your cells take in the sugar where it can be stored as energy. When glucose is stored for energy and not expended, it turns into fat. Blood sugar spikes and insulin surges also signal the release of cortisol – the belly fat hormone. When your blood sugar spikes all the time, your body becomes resistant to insulin and more and more is needed. Constantly raised insulin levels also increase cortisol levels.

Magnesium helps you to maintain a steadier blood glucose level by improving the function of insulin. Adequate levels of magnesium discourage insulin resistance, making the amounts of insulin released by the pancreas more effective.

Magnesium Makes Other Nutrients More Accessible

This wonderful little mineral does a good job at helping your body better absorb other minerals too. Suffering from a magnesium deficiency leads to improper absorption of fats, carbohydrates and proteins. Think this is a good thing? Like you’ll be able to eat food and it’ll pass through you unused? Wrong. Your body needs the correct amount of fats, carbs and proteins to function properly. When your body has adequate amounts of these nutrients, it will activate the enzymes that tell your brain your body has had enough to eat. It helps you feel satisfied, leading to reduced calorie intake.

It Gives You Better Sleep More Energy

How does one mineral accomplish seemingly opposite effects? Well, as mentioned, magnesium is responsible for a number of processes and biochemical reactions. Falling short on this mineral leaves people tired but doesn’t allow them a deep, restful sleep. Getting more magnesium (if deficient) can help you fall asleep easier, enjoy a higher quality sleep, and have the benefit of increased calm energy while awake. These are all necessary for weight loss, since the sleep deprived tend to weigh more (due to increased cortisol resulting from the lack of sleep) and the fatigued have less energy to use for resisting temptation and exercising.

Magnesium: The Great Stress Fighter

Did you know that one of the most common ways people react to stress is to eat more than they usually do? And guess what they eat? That’s right, crap foods… Disgustingly delicious, easy-to-overindulge-in comfort foods. Junk like chips or ice cream. No effort required fast foods. You get the idea.

Your adrenal glands will excrete adrenaline (also known as epinephrine or norepinephrine) whenever it feels stressed. For many of us, this happens way too often. Like any other part of your body, your adrenal glands can suffer from poor health. Magnesium, though, is one of the supporters of healthy adrenal glands. Getting adequate amounts of this mineral make your adrenals less likely to overreact and flood your body with the stress hormone adrenaline.

And you already know how magnesium helps to control cortisol by helping us sleep better. Reduced amounts of stress hormones will do a world of good for your health and will help to whittle down your waistline, too.

Foods high in Magnesium

By now you’re sold on the benefits of magnesium and are ready to make sure you have adequate levels to keep your body functioning, right? Good!

Dietary sources of magnesium are bran cereals, all types of nuts, spinach, potatoes, beans, oatmeal, peanut butter, brown rice, bananas, and – oddly enough – chocolate milk. People also take Epsom salt baths to absorb magnesium through their skin. Supplements are yet another option. If you choose the supplement route, look for magnesium chloride, magnesium lactate, or magnesium citrate on supplement labels. Avoid magnesium oxide as it isn’t as bioavailable (absorbable and usable by your body) as other sources.

Obviously, you should discuss your plans to get more magnesium with your doctor to make sure it doesn’t cause you any complications. Your doctor can also give you a personalized dosage recommendation tailored to your individual health profile.

Magnesium is a valuable nutrient that can help a great deal in helping you lose weight as long as you use your common sense along with it. Please don’t go expecting a magnesium supplement to help you shed 20 lbs if you sit around all day eating cheeseburgers and fries. Take advantage of all magnesium has to offer, along with employing a healthier lifestyle as watch the pounds melt away.

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Essential Fatty Acids and Weight Loss


Essential Fatty Acids and Weight Loss

Being overweight can lead to a world of negative consequences. It can affect your mental state and your physical health. Obesity and depression go hand in hand in many cases. And it’s not even just depression – the same is true of heart disease, stroke, diabetes, asthma, skin conditions and even certain cancers. If you’re overweight, it truly is in your best interest to do something about it as soon as you possibly can.

Certain essential fatty acids can help with just this. Doesn’t it sound strange that FATTY acids can help you lose weight? Well, strange as it may sound, it’s completely true.

What are Essential Fatty Acids?

Essential Fatty Acids and Weight LossEssential fatty acids (EFAs) are known as good fats because they help to improve your health in a variety of ways. We can’t synthesize them on our own, so we have to get them through food sources. They are basically long chain fatty acids that are unsaturated. EFAs can be derived from oleic, linoleic, and linolenic acids. Omega 3 fatty acids and Omega 6 fatty acids fall into the essential category. Omega 9s are important for our health, but they’re not classified as essential because our bodies can manufacture small amounts of it.

Most people are deficient in Omega 3s, while consuming an excessive amount of Omega 6s. Bring your body into balance and burn more fat by consuming additional Omega 3s.

Omega 3 fatty acids increase your metabolic rate when you consume them consistently. A few simple changes to your diet and you’ll burn more calories all day long – even when you’re sleeping. In addition to that, they prevent some fat from forming in the first place. People who eat fatty fish have less of their blood sugar converted to fat. And the amount of enzymes that metabolize fat are increased as well.

Omega 3 for Muscle growth and Metabolization

These fatty acids will also help with muscle growth, by encouraging the metabolism of protein. When protein is metabolized, it’s broken down into amino acids before it can be used by the body’s muscles. Since Omega 3s improve this process, muscles have access to more of the amino acids they need to repair themselves and grow.

Maybe you’re thinking that you don’t really care about growing muscles, but if you’re interested in losing fat, it’s something you should consider. Muscles burn calories around the clock, just to live. The more muscle you have, the more calories you’re going to burn. You’re boosting your metabolism, making weight loss that much easier on you. Plus you don’t even have to bulk up if you don’t want to. Larger muscles don’t necessarily have to obvious. Every little gain makes a difference when it comes to fat burning.

Another thing these good fats will do is help you to feel fuller faster. It provides the nutrients your body actually needs, so your brain gets the signal that you’re satisfied sooner. You consume less calories and still feel just as full.

Omega 3 and Cell Oxygen

But Omega 3s don’t stop there. They also provide your body with the tools to better oxygenate your cells. When your cells are adequately oxygenated, you’ll find that your energy levels increase. You’ll be able to push harder during workouts. This is important because you’ll burn a lot more fat by working out furiously than you will be working out leisurely. You’ll also be more likely to be naturally active throughout the day as a result of this increased energy. That’s good news, considering the fact that people who move around throughout the day are more likely to be slim than people spend a lot of time sitting around, even if they hit the gym for an hour everyday!

So, how can you get more of these awesome fatty acids in your diet? Look to coldwater fish such as salmon, herring and mackerel.  These type of fatty fish both improve your health and help with weight loss, while pleasing your tastebuds at the same time! Smaller amounts are also found in meat and eggs. Avacados and most seeds are good plant based sources of some Omega 3s, also. If you suspect you’re not getting enough via your diet, you may want to consider a krill or fish oil supplement.

So, enjoy those Omega 3s a little more often because these special fatty acids will do you body a lot of good. You’ll be rewarded with more energy, clearer thoughts, a healthier body and a slimmer waistline!

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Article source: http://www.fitnesstipsforlife.com/essential-fatty-acids-and-weight-loss.html

Multi Vitamins May Reduce Cancer Risk in Men


Multi Vitamins May Reduce Cancer Risk in Men

A huge study just took place and was reported by the Journal of the American Medical Association on the affect of multivitamins and cancer in men. In the study they looked at a huge number of male doctors and came up with some good although vague results.

Brigham and Women’s Hospital and Harvard Medical School Study

Scientists at Brigham and Women’s Hospital and Harvard Medical School recruited nearly 15,000 male physicians, 50 years or older, and followed them for more than a decade.  Half took the daily multivitamin Centrum Silver; the others took a placebo.

Men in the vitamin group had a modest 8% reduction in cancer cases compared to the others.

“This study suggests, at least for men, that there might be benefits to taking multivitamins in terms of cancer,” study author Dr. John Michael Gaziano said in a press release. He is the chief of the Division of Aging at Brigham and Women’s Hospital.

“Overall the study provides the first very nice piece of evidence that well-balanced – not overdose, not mega dose – combination of vitamins and minerals seems to have an effect at preventing cancer,” said Dr. Boris Pasche, director of the Division of Hematology/Oncology at the University of Alabama at Birmingham. “But more research is needed to validate this.”

Multi Vitamins May Reduce Cancer Risk in Men

Multivitamins may Reduce Cancer Risk

The researchers were not able to determine which types of cancers might be prevented when taking the vitamins.

They are also not sure that the results will be seen in other groups of people such as women or smokers. The men in this study were generally healthy physicians, not overweight or obese and most were non-smokers.

“It will be difficult to make generalizations to the broad public from this one study, but I was impressed by the data,” said Dr. Ernest Hawk, vice president and division head for the Division of Cancer Prevention Population Sciences at MD Anderson Center in Houston, Texas.

Conflicting Vitamin Studies

Back when the study began in 1997, most experts thought taking a vitamin would be beneficial to our health. But in the subsequent years, many scientists were alarmed by evidence suggesting potential harm from vitamin use. Newer studies found vitamin supplements didn’t reduce the risk of cancer, and, in some cases, raised the risk of men and women developing cancer.

This latest study may once again lead experts to re-visit the issue.  Pasche and Hawk, who did not participate in the research, said they are encouraged that after 10 years of study researchers did not see an increase in lung, colorectal, prostate and other cancers, but rather a modest decline in overall cancer cases.

My Recommendations on Multivitamins?

I am a big fan of taking multivitamins. There may be conflicting studies but I feel that if we are deficient in any vitamin or mineral it will definitely affect our health. There is no way that we can substitute multivitamins for food but at least we can enhance our diet just in case.

Whether you do take multivitamins or not you can enhance your diet just by getting rid of a lot of the foods that you are eating, getting rid of processed foods, and replace those foods with fruits and vegetables instead.

 


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Article source: http://www.fitnesstipsforlife.com/multi-vitamins-may-reduce-cancer-risk-in-men.html