magnesium - Healthy Soul

sleep problems Stress is the enemy of a good night’s sleep and there is plenty of it around at present. It’s such a vicious circle – you feel stressed, you can’t sleep, so you feel more stressed until you feel unwell.

According to Dr Irshaad Ebrahim, co-founder of The London Sleep Centre and neuropsychiatrist, ‘When our internal neuro-chemical systems are working normally, they regulate biological processes like sleep, appetite, mood and energy levels. If we are stressed, the Adreno-Cortical System is dysregulated and our energy sources are diverted, resulting in sleep disruption and mood changes.

‘Before we sleep it’s important to de-stress, reducing levels of cortisol, and replacing them with increased levels of melatonin, the hormone released in the brain that signals to the body it’s time to sleep.’

Tips for improving sleep

• Make sure your days as active as they can be – exercise every day, and try to get outside for some fresh air.
• Relax before going to bed – yoga and meditation really help and have become much more popular during lockdown. Alternatively, lie down for at least 10 minutes, listen to relaxing music and breathe deeply.
• Avoid watching stimulating or frightening films or television programmes just before bedtime, particularly in the bedroom.
• According to Performance and Purpose Coach Mark Whittle, ‘Turn off all ‘blue light’ (from laptops, tablets and phones) 90 minutes before bed. Blue light supresses the release of melatonin in our body, impacting our natural circadian rhythm and impacting quality of sleep.
• Coffee, tea or colas can disrupt your sleep due to the caffeine which stimulates the mind. Alcohol can lead to disturbed nights too.
• Herbal remedies might help – any of these ingredients are helpful: Valerian, hops, Passiflora, lavender and Ashwaganda. Look for Rescue Peaceful Night Capsules (with Ashwagandha, Lemon Balm, Chamomile, Magnesium, Vitamin B6 and Rescue(R) Night Flower Essences, Rescue Dream Balm , A. Vogel’s Dormeasan, Kalms or Pukka’s Night Time. If you are on medication, check with a doctor, pharmacist or the manufacturer (of herbal medicines) before taking herbal remedies.
• Magnesium tablets taken in the evening help to relax the body and encourage us to sleep.
• Try using ear plugs if your partner snores.
• If light outside is a problem, you could change to darker curtains or blinds that block out the dawn or street lights.

Sleep well!

[1] https://www.ons.gov.uk/peoplepopulationandcommunity/healthandsocialcare/healthandwellbeing/bulletins/coronavirusandthesocialimpactsongreatbritain/30april2020

Vitamins and minerals are essential to life, but most people think that they get enough of them from their food. With the soil depleted of essential nutrients due to over-intensive farming, and with an environment that is completely polluted, it is unlikely that this is true. Also read: Vitamins and Minerals Chart.

Chris Newbold, Head of Nutrition at BioCare gives the following advice on how to detect a deficiency:

Symptoms: Itchy skin, poor wound healing, white marks on nails.
Deficiency: Zinc
Zinc is an essential mineral that plays a key role in normal function of the immune system, DNA synthesis, healthy bones, cognitive function, fertility and reproduction. It contributes to the normal function of the immune system and normal function of bones, teeth, cartilage, gums, skin and blood vessels. Good natural sources of zinc include seeds, whole grains, crab, sardines and red meat.

Also try: BioCare Zinc Ascorbate (£11.55 for 60 capsules) from the Nutri Centre.

Symptoms: Exhaustion, poor concentration, loss of appetite, pale skin
Deficiency: Iron
Iron deficiency is Britain’s most common nutritional disorder. It affects up to 18 per cent of women due to blood loss through menstruation. Iron contributes to the formation of red blood cells and haemoglobin and oxygen transport in the body. Good natural sources of iron include red meat, eggs, green leafy vegetables.

Also try: BioCare Iron Complex (£14.10 for 90 capsules) from the Nutri Centre.

Symptoms: Frequent bouts of infections
Deficiency: Selenium
Selenium contributes to the protection of body cells, the function of the immune system and thyroid function. A diet low in selenium could affect the quality of a man’s sperm. Good natural sources include Brazil nuts.

Also try: BioCare Selenium (£10.25 for 120 capsules) from the Nutri Centre

Symptoms: Anxiety, irritability
Deficiency: Magnesium
Magnesium is a vital mineral that contributes to the normal function of heart muscle, energy-yielding metabolism and general muscle and nerve function. Good sources of magnesium include spinach, almonds and whole meal bread.

Also try: BioCare Magnesium EAP Complex (£22.55 for 90 capsules) from the Nutri Centre

Symptoms: Mouth ulcers, frequent colds and infections, flaky skin
Deficiency: Vitamin A
Vitamin A is essential for helping fight infections, improving vision and keeping skin healthy. Deficiency in Vitamin A is rare but low intakes are relatively common in adults. However, pregnant women are advised not to take supplements containing Vitamin A because it has been linked to an increased risk of birth defects. Good sources of Vitamin A include liver, eggs, cheese and yoghurt.

Also try: BioCare BioMulsion A (£11.20 for 10 ml) from the Nutri Centre

Sleep – where are you?

Mineral deficiencies