Magnesium A Natural Way To Treat Constipation Insomnia and Muscle Tension
Magnesium is essential to life, period. Itjust is. It's one of the most prevalent minerals in the body. It's involved in over300 metabolic pathways in the body. You're never going to get adequate magnesium in amultivitamin. Magnesium is found in dark, leafy greens. Almonds are a really good sourceof magnesium. I have my patients supplement with magnesium because so many of the issuesthat I see are magnesiumrelated. Magnesium deficiency can cause leg cramps and migraines.Insomnia from a lack of magnesium is a really common problem. Muscle tension can be causedby lack of magnesium and lots of my patients have muscle tension. They're just workingtoo hard. Magnesium will help with all of
those things. So I really like Natural Calmbrand. This is available everywhere such as Whole Foods and other health food stores.Natural Calm magnesium is so easy because the one thing about magnesium is it's kindof a large molecule, so sometimes to get a good dose of pills, you kind of have to takelike, three or four pills and nobody likes takingâ€¦ I mean, some people are just pillpeople, and that's totally fine, but most of my patients are like, â€œNo more pills.â€�It's like, they totally are just, â€œNo more pills.â€� With Natural Calm magnesiumI have my patients do about a teaspoon in water before bed, and they just kind of worktheir way up in dosage. There are different
flavors. I think the raspberry lemonade tastesbetter. It kind of makes a little fizzy drink, but you could make it as a tea as well. Thisis just magnesium citrate. Some people are a little bit sensitive to magnesium if theytend towards diarrhea; if their stools are looser, magnesium can really accelerate that.On the flip side, if a person has had chronic constipation issues, this is typically theirMecca. And the other thing to say is that magnesium can drop blood pressure, so peoplewho are already really hypotensive, careful with taking too much at once. You really justwant to kind of break up your doses throughout the day, and you can add sea salt to the dietto kind of bring up the blood pressure if
the blood pressure's too low. But I thinkthat magnesium is really wonderful. The only other place to really caution with magnesiumis if people have kidney damage. It's actually really helpful for kidney stones, but if peoplehave kidney damage, like they're on dialysis, that is a place where they would need to checkwith their physician, but otherwise, I love magnesium across the board. You had a questionon magnesium. So her comment was that she had heard all of the beneficial health thingsabout magnesium, but she was also told that it really helps just keep the colon clean,and it does. I mean, if you dose up with magnesium the same way as if you dose up with vitaminC, you will really promote a looser stool.
The higher up you go, you will just see adirect effect, so it does help you clean out constantly. So in terms of a gentle detoxon a regular basis, magnesium will keep your bowels moving. Depending on your body typeI recommend taking 400 milligrams to 1,000 milligrams of magnesium per day. Start witha teaspoon of Natural Calm magnesium. Make sure you tolerate that, and then just workyour way up. So basically start with 150 milligrams and just kind of inch your way up and makesure you're tolerating the amount without diarrhea. Most of my patients take 600 milligramseasily in a sitting, but it's better to kind of start slow and work your way up.
Jessa Gamble Our natural sleep cycle
Let's start with day and night. Life evolved under conditions of light and darkness, light and then darkness. And so plants and animals developed their own internal clocks so that they would be ready for these changes in light. These are chemical clocks,
and they're found in every known being that has two or more cells and in some that only have one cell. I'll give you an example if you take a horseshoe crab off the beach, and you fly it all the way across the continent, and you drop it into a sloped cage, it will scramble up the floor of the cage as the tide is rising
on its home shores, and it'll skitter down again right as the water is receding thousands of miles away. It'll do this for weeks, until it kind of gradually loses the plot. And it's incredible to watch, but there's nothing psychic or paranormal going on; it's simply that these crabs have internal cycles
that correspond, usually, with what's going on around it. So, we have this ability as well. And in humans, we call it the quot;body clock.quot; You can see this most clearly when you take away someone's watch and you shut them into a bunker, deep underground, for a couple of months. (Laughter) People actually volunteer for this, and they usually come out
kind of raving about their productive time in the hole. So, no matter how atypical these subjects would have to be, they all show the same thing. They get up just a little bit later every day say 15 minutes or so and they kind of drift all the way around the clock like this over the course of the weeks. And so, in this way we know that they are working on their own internal clocks, rather than somehow sensing the day outside.
So fine, we have a body clock, and it turns out that it's incredibly important in our lives. It's a huge driver for culture and I think that it's the most underrated force on our behavior. We evolved as a species near the equator, and so we're very wellequipped to deal with 12 hours of daylight and 12 hours of darkness.
How Much Sleep Do You Actually Need
Tiredé We all know the feeling; irritable, groggy and exceptionally lazy. Chances are you didn't sleep enough last night, or the past few nights. But what exactly is quot;enough sleepéquot; And more importantly, can you ever quot;catch upquot; on ité While the very function of sleep is still debated by scientists, we do know that it's necessary to function efficiently and productively. After all, we spend 24 years of our lifetime sleeping, it had better be important. Researchers have tested how much is required each night by assigning groups of people to four, five, and eight hours of sleep over extended periods of time. After 14 days, those with eight hours of sleep exhibited few attention lapses of cognitive
issues; however, those with six or four hours of sleep showed a steady decline. In fact, after only two weeks, the six hour group showed a similar reaction time to a person with a blood alcohol concentration of 0.1%, which is considered legally drunk. The four hour sleepers suffered even more, occasionally falling asleep during their cognitive tests. In both groups, brain function decreased day by day, almost linearly with no sign of leveling off. Scientists have dubbed this cumulative effect as sleep debt. So can we recover from ité After a night or two of little sleep, studies show that the body and brain can fully recover with a few nights of good sleep. However, with long term sleep deprivation on the scale
of weeks to months, the recovery of cognitive function is much slower, requiring many more nights of quality sleep. On the timescale of months to years, it is unknown whether brain function can be fully repaired, or if it causes permanent damage. Paradoxically, with chronic sleep deprivation, your sleepiness or how tired you feel does eventually level off, meaning that you become less and less aware of your objective impairment over time. So how long should you sleepé Most studies tend to show that seven to eight hours of sleep is the average ideal for humans. Apart from the cognitive issues, individuals who consistently sleep less than seven hours a night have an increased risk of heart disease, obesity and diabetes,
not to mention a 12% higher risk of death. On the flip side, studies have shown that while sleeping more than eight hours does not impair brain function, it also carries an increased risk of heart disease, obesity and diabetes, and a 30% increased risk of mortality! So too much sleep may also be a bad thing. But variation most certainly exists, and our genetics play a large role. In fact, individuals genuinely unaffected by only six hours of sleep were found to have a mutation of a specific gene. When scientists genetically engineered mice to express this gene, they were able to stay awake for an extra 1.2 hours than normal mice. It turns out these short sleepers
have more biologically intense sleep sessions than the average person. Ultimately, while it's important to know the ideal average of seven to eight hours exists, let your body and brain help you figure out its own needs. After all, no one shoe size fits all. If you want to know how to get better quality sleep each night in order to conquer the hurdles of sleep deprivation, we have some tips and research for you over on ASAPThought. You can find a link in the description below to that tutorial. Thanks to Audible for giving you a free audio book of your choice at audible asap. Audible is the leading provider of audio books with over 150,000 downloadable titles across
all types of literature. We recommend the 'A Song of Ice and Fire' series, which the Game of Thrones TV show is based off of. It's kept us up through the nights and caused a lot of lost sleep! You can download this audio book or another of your choice for free at audible asap. And with a subscription you can get one free book a month, so you can read the whole series! Special thanks to Audible for making these tutorials possible. And subscribe for more weekly science tutorials!.