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Magnesium is an essential mineral found in our body regulating various bodily functions such as muscle and nerve function and blood pressure regulation. It also helps keep our immune system healthy, which is especially crucial during these “COVID times.” We can naturally increase magnesium in the body through foods such as: Whole Grains Plant-based meals...

Magnesium is an essential mineral found in our body regulating various bodily functions such as muscle and nerve function and blood pressure regulation. It also helps keep our immune system healthy, which is especially crucial during these “COVID times.” We can naturally increase magnesium in the body through foods such as:

• Whole Grains
• Plant-based meals
• Some Fatty Fish like Mackerel and Salmon 

But magnesium deficiency does occur, and more often than not, it is overlooked by medical professionals. According to PubMed Central, “less than 2% of Americans have been estimated to experience magnesium deficiency, but our study suggests that up to 75% are not meeting their recommended intake.” The causes of magnesium deficiency vary. They range from inadequate dietary intake to loss of magnesium from the body. Let’s look at 5 of the best ways to increase magnesium in the body.

Magnesium is also great for the body, even for those without a deficiency! For those fighting fatigue, added magnesium can actually help boost your energy levels. It does this by efficiently converting the glucose found in food into energy, which helps keep levels stable and prevent tiredness. 

It can also help boost exercise performance. During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity. Magnesium can help offset the side effects of exercise, such as muscle fatigue, by moving blood sugar into your muscles and disposing of lactate.

Here are 5 ways you can increase magnesium levels in your body.

1. Expand your diet

Most insufficient magnesium levels are due to a poor diet. You can find magnesium in different plants and animal foods. Leafy greens, for example, contain incredibly high levels of magnesium. Veggies like spinach, swiss chard, artichokes, and kale can easily and tastefully complement various dishes. 

In terms of meat, fish are a top source of magnesium. Specific fish like chinook salmon, halibut, and mackerel are both delicious and prime carriers of magnesium. The beautiful part about these foods is that they can be easily combined and provide additional health benefits apart from magnesium nutrition.

2. Magnesium Supplements

Dietary supplements are a great way to give your body added magnesium. Oral supplements are easily accessible from any pharmacy and can easily be incorporated into your morning routine. Before taking any magnesium supplements, make sure to clear it with your physician first. If you take any other medication, there’s a possibility the magnesium supplements can interact with some types of antibiotics and other medicines.

3. Keep alcohol and carbonated drinks to a minimum

Vitamin D and magnesium are closely interrelated. Balance of the two is essential for maintaining the physiologic functions of various organs. Alcoholic beverages can inhibit the body’s absorption of vitamin D, which can adversely affect magnesium absorption. Sodas and drinks with refined sugar can also hurt our body’s intake of magnesium.

4. IV Therapy

Suppose you are experiencing any minor magnesium deficiency symptoms like mental and physical fatigue. In that case, you may want to consider IV therapy. These wellness treatments are designed to not only replenish lost amounts of magnesium but also revitalize your body with other essential vitamins and minerals. Some cities like New York City and Philadelphia even offer on-demand IV therapy, so there’s no need to even leave the house. As always, consult your doctor before engaging in any new wellness regimen.

5. Consider Magnesium Injections

Magnesium injections aren’t recommended for causal treatments. This method is recommended really for those who suffer noticeable side effects of magnesium deficiency. Some symptoms like muscle twitches and cramps, fatigue, and asthma can become so chronic that magnesium’s regular dietary intake doesn’t quite relieve symptoms. As always, consult your physician before taking advantage of any form of injection. 

Takeaways

Magnesium is an essential mineral that plays a role in over 300 metabolic reactions in your body. These reactions are responsible for keeping your body in top shape. If you are magnesium deficient, chances are you don’t realize it because the symptoms are so minor and often overlooked. But simple solutions like a change in diet can clearly enhance your quality of life.

This article was originally published at iveeapp.com.

When it comes to exercising there is a few important things to take into account to ensure optimal results. I want to share some of my personal opinions on what I think are some of the top 3 ways to find your perfect workout routine. What is your fitness goal?   Probably the most crucial...

When it comes to exercising there is a few important things to take into account to ensure optimal results. I want to share some of my personal opinions on what I think are some of the top 3 ways to find your perfect workout routine.

What is your fitness goal?

Probably the most crucial thing is to ask yourself honestly what is your most immediate fitness goal. For some people it might be losing 30lbs to fit into smaller size pants. For others it might be gaining weight and bulking up. Do you want to just lose/gain pounds? Or do you want to gain muscle? Do you want to get stronger or just look more fit? All these questions play a vital role in determining which program is bets for you. For simplicity sake I’ll list a few types of program to focus on depending on your goal:

• Losing weight: If you want to lose weight then reducing calories into a slight deficit, adding more cardio and doing higher rep ranges with lifting weights is highly beneficial.
• Gaining weight/muscle: If you are skinny and wanting to bulk up then you need to do the opposite from above. Increase your calories above your TDEE by 300-500 calories. Reduce cardio workouts to just 2x a week. Increasing weight lifting volume and lift heavier weights for less reps to promote strength as well.
• Muscle growth only: Hypertrophy training usually focuses on 8-10 rep range of medium weights but can still be used on a bulking or losing weight program. Majority of gaining/losing weight comes from your diet and calories.
• Strength training: Usually focuses on heavy weight for 2-5 rep range.
• Just being fit/”tone”: I don’t like the word tone but something along the lines of body weight yoga/ lots of pull up /chin ups and core workouts usually gives you that fit/surfer look without much bulk but I usually don’t recommend this route only.

Timelines

• How long will it take?
• If you’re a natural lifter and wanting to make massive changes you’ve got to realize it will take years and thats ok! Just enjoy the journey and keep going forward each day best you can.I’ve been lifting since 2010 but I started with home workouts just using bodyweight and P90X style workouts. Over time I got a home gym and learned much more. I would say for someone wanting to gain size and muscle you can have great results in 1-2 years of consistent weightlifting and proper diet.

Determination

• There will be days when you feel no change is happening. Sometimes you might actually be getting weaker or it seems the results aren’t coming. Just trust the process. Reevaluate your calories/diet make sure you are eating enough protein and getting proper sleep. Keep your stress low and focus on daily goals.

In the end after consistent effort you will look back in the mirror and be amazed at the results you’ve made! Like this video of me. Step by step!

4 WAYS TO UP YOUR MOOD WHEN THE WEATHER IS DOWN Image Source It’s officially #PSL season, which means it’s time to put on our cozy knits, binge watch Netflix, light a million candles, and excitedly cancel plans with friends. Even though we all look to fall and winter as a time to get hygge,...

4 WAYS TO UP YOUR MOOD WHEN THE WEATHER IS DOWN

Image Source

It’s officially #PSL season, which means it’s time to put on our cozy knits, binge watch Netflix, light a million candles, and excitedly cancel plans with friends. Even though we all look to fall and winter as a time to get hygge, the novelty of the season can wear off quickly as the days get shorter and the weather gets colder, lowering our moods and affecting our health.

People often joke about “winter blues” and Seasonal Affective Disorder, but it’s actually a diagnosable type of depression that is prompted by cold weather and less sunlight (and affects 5% of Americans).

How does this happen? It’s not in your head.

The sun naturally releases a broad spectrum of light throughout the day to help signal our body’s many functions. In the morning and afternoons, we take in more blue light to release cortisol, so we have the energy to be more productive. In the evenings, we’re meant to start winding down with red light and infrared as a way to prompt our melatonin production to facilitate better sleep.

When the days are shorter and colder, we’re taking in less energy-giving light, nutrient-dense vitamin D (which is necessary for immune function), and fewer healing vibrations from nature’s fresh air, resulting in lower energy, chronic fatigue, increased hunger, and interrupted sleep. Plain and simple: Good, nourishing recovery is a lot harder to achieve.

Don’t let this info get you down. Here are some quick and easy ways to hack your mood as the seasons change.

Get a DOSE of happy vibes

Happiness comes from the feel-good chemicals in our brains:

Dopamine | A hormone and neurotransmitter that stimulates the nervous system functions like pleasure and attention.

Oxytocin | Aka the “love hormone” that decreases stress and anxiety levels.

Serotonin | A neurotransmitter that is often released by the sun and infrared light therapy. It’s essential for balancing mood, memory, sleep, and sexual desire

Endorphins | A group of hormones that reduce pain and increase pleasure and overall well being. They are often released during exercise, hence the term, “a runner’s high.”

Hot Tip: If you’re in NYC, zen out in one of our warm, soothing saunas for a serotonin-releasing moodlifter. At home instead? No problem! Cocooning yourself in our Infrared Sauna Blanket will release your endorphins without ever having to move a muscle. Burning ~600 calories during one single sweat session, your body will feel like it worked out while staying relaxed AND detoxified. Better circulation, mood, and glowing skin are a plus.

Use a light box

Light boxes, along with infrared therapy, are a popular treatment option for seasonal affective disorder.

There are a broad spectrum of light therapies:

Sunlamps | Improves Vitamin D absorption and increase overall energy levels

Red Light Therapy | Focuses more on deeply-penetrating muscles and tissues to calm the skin, manage hormone production, and boost the immune system

If you can’t spend 30 minutes or more in the sun per day and are faced with a dark sky when you wake up in the morning, consider a light therapy box first-thing when you wake up to help get your body on a normal schedule.

Get good vibrations from nature

The Japanese practice something called shinrin-yoku, which translates to forest-bathing. “But how do I bathe in a forest?!” Don’t take it literally.

It’s just the act of being in nature and connecting to yourself through your senses. It helps to reduce stress levels, lower blood pressure to relax the body and focus the mind.

The reason being in nature is considered such a healing, mood-boosting activity is because plants release the chemical, phytoncide, which has antibacterial and antifungal qualities that can increase our white blood cells and help strengthen our immune response to foreign invaders.

Nature also gives off literal good vibrations. The Earth has a natural frequency of 7.8hz, which sends low-level frequency through our bodies to help recharge our cells and heal us from the inside out.

If you don’t live near nature, or it’s too cold to go outside, consider:

• Keeping plants inside your home for at-home plant benefits
• Try our Infrared PEMF Mat, which uses PEMF, infrared heat, and Negative Ion Therapy to send Pulsed Electromagnetic Frequency throughout your body. Go deeper with your DOSE while getting the ultimate recharge.

Skip comfort eating

Like bears who eat more as they prepare to hibernate during the winter months, we, too, get excited to indulge as the weather gets colder.

BUT, managing seasonal depression and keeping your mood HIGH starts with eliminating sugar when you can.

Refined starches and carbs that lack fiber and are high-glycemic can directly impact your hormones, which directly affects your happy chemicals. Your gut manages the majority of the hormone production in your body and sends direct messages to your brain. When you consume sugar, you end up feeding bad bacteria in your gut that can throw the chemicals in your brain off-balance.

Sticking with whole foods that are nutrient-dense is ideal, but if you do decide you want to get into the goodies, try one of these detoxes to reset your system and get back on track.

“This article is originally posted on HigherDOSE.com”

Source   Many people experience fatigue here and there. This overwhelming sense of tiredness minimizes productivity and can make the easiest of tasks seem impossible. The foods we eat have a direct correlation to how our bodies perform. ‘Fueling‘ ourselves with the right type of foods can help increase our energy levels and maintain your...

Source

Many people experience fatigue here and there. This overwhelming sense of tiredness minimizes productivity and can make the easiest of tasks seem impossible. The foods we eat have a direct correlation to how our bodies perform. ‘Fueling‘ ourselves with the right type of foods can help increase our energy levels and maintain your alertness and focus throughout the day. Here are ten foods that you can include in your diet to beat fatigue.  

1. Bananas

Bananas are a great source of potassium. Potassium is one of the most important minerals in the body. It helps regulate bodily fluids and muscle functions such as muscle contractions while also balancing and regulating nerve signals. Potassium also helps the body retain water, which is vital to staying hydrated and feeling energized. 

2. Spinach

Spinach is a leafy green vegetable that is high in iron, magnesium, and potassium. Iron is an important mineral that promotes the healthy transportation of oxygen from the lungs to the rest of the body. This efficient transportation can help your body maintain higher levels of energy and concentration. Most people do not realize the benefits of iron until they are not getting enough.

3. Eggs

There’s a reason why eggs are considered a ‘superfood.’ Eggs are a fantastic protein source, B-vitamins, and healthy fats. Vitamin B-complex is mostly responsible for this added energy and why eggs are the perfect way to start your day.

4. Fish

Certain fish like salmon, sardines, and mackerel are an excellent source of protein, B vitamins, and Vitamin D. They help the mitochondria—the powerhouse of the cell—use oxygen to help power different parts of the body. 

5. Sweet Potatoes

I hope you kept some Thanksgiving leftovers because sweet potatoes are rich in various vitamins and minerals like iron, magnesium, and vitamin C. Vitamin C is important for transporting fats into the cells of the body, where they are burned off to give your body energy.

6. Fruits

Fruits are a great way of getting that ‘candy sugar high’ without the crash later on. This is because fruits are high in natural sugars, whereas candy contains nothing but refined sugars. These natural sugars are absorbed by the body and processed into the bloodstream, then processed into energy.

7. Soybeans

Soybeans are an excellent source of protein, B-Vitamins, copper, and phosphorus. Copper and phosphorus are heavily involved in the processes of converting food into energy and dispersing it into cells where the body can use it.

8. Oatmeal

Oatmeal is one of the best sources of slow-releasing energy. This is because it is high in low GI complex carbohydrates. Low GI complex carbohydrates are carbs that release energy much slower than high GI complex carbohydrates. Foods such as soy products, beans, fruits, and oats, are all considered to have low GI complex carbohydrates. Oatmeal is an efficient and tasty meal to include in your diet to beat fatigue.

9. Brown Rice

Brown rice is another one of those ‘superfoods.’ One cup of rice will satisfy your body’s need for manganese: a trace mineral found in several foods like nuts, legumes, whole grains, and leafy greens. Manganese helps the body prevent free radicals causing illness and aging and helps regulate energy produced by the mitochondria. Brown rice is a food that can be easily incorporated into a variety of dishes to help give added energy. 

10. Water

Yes, we know this is not food, but water is one of—if not the most—important thing we can give our bodies. Water is responsible for keeping our whole body hydrated, including our muscles. Staying hydrated helps maintain energy levels by keeping muscles energized. Dehydration can cause fatigue or low energy levels. 

Conclusion

Fatigue can set you back both physically and mentally. When we experience fatigue, there is a noticeable drop off in productivity as well. A poor diet can cause chronic fatigue. This diet lacks the necessary vitamins and minerals and is high in unhealthy fats and mindless eating. A good rule of thumb is to make your plate as colorful as possible. Along with staying hydrated, this variety in your diet will ultimately help raise your energy levels as tastefully as possible. 

This article was originally published at iveeapp.com.

Here are 5 truths when regarding if you need a pre workout supplement for exercise. There are a lot of benefits involved when it comes to using a pre workout supplement. Here is my opinion on 5 truths I’ve learned while taking pre workouts. Both good and bad but it gives you some insight into...

Here are 5 truths when regarding if you need a pre workout supplement for exercise. There are a lot of benefits involved when it comes to using a pre workout supplement. Here is my opinion on 5 truths I’ve learned while taking pre workouts. Both good and bad but it gives you some insight into if paying $30+ a month for an “energy” supplement is really worth it or not..

Price

When it comes to price pre workouts tend to be some of the most expensive supplements in the industry simply because the body gets used to the ingredients quickly. The stimulants like caffeine and other b vitamins. Your body gets used to the caffeine very fast within 1 week of trying out a new pre workout ( at least for me). So what should be 1 scoop in a 30 serving container stretches out to 1.5 – 2 scoops after a few days/weeks. Then the price increases very quickly. You could be buying a one month 30 day “supply” but be finishing the container in 3 weeks or less sometimes. Price points for most pre workouts is around $30 per 30 servings so $1 per scoop. One of those moments where you can ask yourself is $30 a month worth it for an energy supplement? Still much cheaper than drinking monster energy drinks everyday and probably healthier as well..

Effectiveness

This becomes tricky because lots of pre workouts are severely underdosed but still at a strong price point. There is countless information articles on the internet talking about different pre workouts. Which is better or worse. In simple terms you just want an open label where you can see exactly how much each ingredient has. The top 3 ingredients for me in a pre workout is 150-200mg caffeine/ 3.2g beta alanine/ 3g+ (closer to 6g) of citrulline malate. The rest of the ingredients like vitamin b12/b6 will be pushed out pretty fast and probably wont notice much of anything. The creatine found in many pre workouts you can buy cheap in bulk so not much to worry about there. Almost all stimulate pre workouts just have high amounts of caffeine that make you feel cracked out. The beta alanine does the tingling feeling. The citrulline malate gives you the pump along with niacin sometimes.

Long term

For me personally there is long term things to consider when getting into pre workouts. Your mind might become hooked to pre workouts where you need them in order to feel like you can workout or have a good session. I’ve had this happen personally. Years ago I was really into C4 extreme by cellucor and all sorts of pre workouts. I would take 1-2 scoops and need it like everyday. Even when I didn’t workout. A lot of times I took 1 scoop, didn’t feel much of anything, take another scoop then go workout. It gets pricey after a while as well.

Ingredients

Most ingredient profiles for pre workout supplements is underdosed. You’ll have to really research to make sure you’re actually getting a decent supplement. Otherwise you might just be buying expensive caffeine flavored water.

Benefits

The benefits are strong and real when it comes to pre workouts. Most of it is in the mind though that just gets you hyped up, unable to sit still and kind of forces you to workout or do something by circumstances. You want to release all that new pent up energy you just drank from the pre workout. Often times you’ll have amazing pumps and great veins popping out as well when on pre workouts. However after the workout or on rest days you won’t notice much of anything. The whole reason of pre workouts is to push you to hit the gym harder than you would without the supplement. Especially on days when you are dragging and just want to skip the exercise as well.

In the end, I personally like pre workouts. I haven’t been talking them lately but for the last several years I used to be trying all different types. I spent a lot of money and don’t really have that much to show for all that investment but it did make me feel good and have great workouts often times. Now I’m more simple with just one 200mg caffeine pill that is about $7 for 100 servings. Which is much cheaper. Even so I’ve recently stopped taking caffeine supplements as well. Going on a sort of detox from caffeine just to give my body a good reset. It was hard in the first few days to workout without that boost. However once you can get into it then it will be fine. Now I just drink some Gatorade if I want to feel something tasty during my workout.

This was an opinion piece. Meaning my personal views on pre workouts and how I see them. 

Source The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. As science has progressed, researchers have continued to back the idea that vitamin supplements play a large role in. longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable...

Source

The benefits of vitamin supplements are incredibly far-reaching. They can help aid bodily functions such as digestion, metabolism, and immuno-response. As science has progressed, researchers have continued to back the idea that vitamin supplements play a large role in. longevity. When combined with a proper diet, adequate sleep patterns, and daily exercise, a noticeable impact on life quality can be seen.

So what about memory? Can these tablets really boost my cognitive function? Well, yes and no. One of the most common symptoms of aging is memory loss. As of 2020, roughly an estimated 5.8 million Americans aged 65 and older live with Alzheimer’s dementia. If scientists were able to slow the onset of Alzheimer’s, 210,000 fewer seniors would be diagnosed per year. So, in truth, supplements act as a preventive measure.

What are some prime sources?

B-12

Researchers have studied the correlation between B-12 and B complex vitamins and cognitive function for a long while. They have found that having a B-12 deficiency could lead to troubles with memory in the future. According to the Mayo Clinic, having an adequate amount of B-12 can lead to improved memory. Still, there is no concrete evidence to suggest that higher intake leads to more benefits. However, there is evidence that regular B-12 consumption can slow the cognitive decline of seniors diagnosed with Alzheimer’s when combined with omega-3 fatty acids. 

B-12 deficiency is most common in those with bowel or stomach issues, strict vegans, and diabetics. Getting enough B-12 should come naturally. Certain foods such as fish and poultry contain high levels of the vitamin. Dairy products and certain vegetables such as mushrooms also offer high levels of B-12. 

Vitamin E

Vitamin E is another supplement that has shown to slow cognitive decline. Like vitamin B-12, this vitamin has proven to be more effective in older people since they are more at risk for memory loss. According to a 2014 study done by The Journal of the American Medical Association (JAMMA), “Among patients with mild to moderate [Alzhiemrer’s]s], 2000 IU/d of alpha-tocopherol [the vitamin E supplement] compared with placebo resulted in slower functional decline.” 

Vitamin E deficiency is rare, but it does occur. It is most apparent in those whose diet lacks fat. Good sources of vitamin E include foods such as:

• nuts
• seeds
• dark-colored fruits, such as blueberries, avocados, and blackberries
• vegetables, such as spinach and bell peppers

Vitamin D

Vitamin D is essential for efficient brain function as well as keeping our bones, teeth, and muscles healthy. We obtain Vitamin D mainly through the sun’s rays. The vitamin isn’t found in many foods, but it is abundant in certain fatty-fish such as trout, salmon, and tuna. Vitamin D supplements are great for everyone, but especially for those who spend a lot of their time working from inside. Being deficient in vitamin D can have negative effects, such as raised anxiety, depression, and chronic fatigue. 

Fish Oil

Omega-3 fatty acids, also know as fish oil, are extracted directly from fatty fish like sardines and salmon. Surprisingly, fish oil can play a vital role in optimizing brain function. Fish oil contains the same fatty acids found in cell membranes of brain cells. Preserving healthy brain cell membranes can have a massive impact on how our brain develops as we age. Not only is fish oil is excellent for the mind, but it is also great for muscle recovery as it decreases muscular pain and shortens recovery time after a workout.

NAD+ Treatment

Yes, we know that NAD+ is not a vitamin, but its potential to optimize brain function is worth noting. NAD+ is a compound that is produced naturally in the body. But as we age, our NAD+ levels decrease. The rate at which our NAD+ levels increase or decrease is directly related to our biological age. So as we lose NAD+, our biological clock winds—we lose energy, our skin ages, and we experience some form of memory loss or mental fatigue. NAD+ supplements are available at certain Vitamin Shoppes, but one of the most effective methods is NAD+ treatment through an IV.

Conclusion

Though these nutrients are not the “end all be all” for cognitive decline, having a consistent intake of the vitamin could slow symptoms, especially for seniors and those already diagnosed with Alzheimer’s or other mental diseases. The easiest way we can prevent the onset of these illnesses is to take care of our bodies. Good sleep patterns, a good diet, and daily exercise are just things we can do to increase longevity every day. 

This article was originally published at iveeapp.com.

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