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Posts Tagged "magnesium"

Tips to Lower Your Blood Pressure

As this month is National Heart Month, the following tips can help to lower or maintain a healthy blood pressure. A normal blood pressure reading is 120/80mmhg. High blood pressure is generally defined as having a diastolic pressure over 85mmhg and a systolic over 140mmhg. So read on to learn more about how to lower your blood pressure… The first change that you can make is to cut down on salt. You should not totally cut out salt from your diet, as the body requires salt for healthy function. Salt contains sodium, which encourages the body to hold onto water, which in turn puts more work on the heart and leads to increased blood pressure. Fibre is important in your diet, as it helps to flush out the extra LDL (bad) cholesterol. Foods high in fibre are: whole grains, porridge, fruits, vegetables, nuts, seeds and lentils. Foods such as garlic, ginger and broccoli are all known to be beneficial for the heart and help to keep the arteries healthy. The best way to start exercising is to incorporate walking to your daily schedule. You can start by walking for 15minutes and gradually increase this. This will help you to lose weight and therefore reduce the work load on your heart, which will result in lowering your blood pressure. Omega 3 essential fatty acids are very important for lowering LDL cholesterol and they have an anti-inflammatory effect in the arteries. You can obtain these essential oils from flax seed or fish oil supplements. Magnesium helps to relax muscles and research has shown arteries are considerably narrower in people who are deficient in this mineral. A dose of between 400-1000mg a day has been shown to lower blood pressure. Co-enzyme Q10 is a supplement that helps to strengthen the heart and improve its function. L-Arginine has shown promise in reducing blood pressure. A study published in Alternative Medicine Review has found that in a small trial consisting of 29 patients, the results found that two thirds of the patients had a significant reduction in both diastolic and systolic blood pressure readings. These results are very promising but further larger trials are required. L-Arginine is an amino acid that is found in dark...

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How to help with Christmas stress

The run up to Christmas unfortunately brings about stress and panic in many people. This can be related to family pressures, financial problems or work pressures. To make matters worse, this is usually the time of the year when most of us are generally slightly run down due to the shorter days and lack of vitamin D. Whilst, natural remedies cannot remove or treat the cause of the Christmas stress, they can help you cope in the short term. These natural remedies and supplements can help your body to remain in a state of harmony and in turn help you to get through the stressful Christmas period. The following natural remedies are available at most pharmacies and health food stores. Vitamin B Complex is a supplement that has multiple benefits. B vitamins help to nourish and maintain a healthy nervous system. This group of vitamins also help to support the adrenal glands. The adrenal glands are responsible for releasing the stress hormones (cortisol, adrenaline, DHEA, ephinephrine). Ginseng is a Chinese herb that has adaptogenic properties. Adaptogenic herbs help to support the body through times of stress (physical or mental). Ginseng is available as a capsule, tablet or liquid. This herb is sometimes combined with multivitamins in a single preparation. Please consult your pharmacist if you are taking prescription medications. Other adaptogenic herbs are astragalus, rhodiola and ashwagandha, which is often referref to as “Indian Ginseng”. All of these adaptogenic herbs can help to maintain good immune function and help the body through times of stress. Please consult with your pharmacist if you take regular prescription medication before taking these herbs. Valerian and Passiflora are herbal remedies that are available as tinctures or combined tablets, such as Kalms Stress, Quiet Life or Stressless. Bach Flower remedies such as Nelson’s Rescue Remedy or Ainsworths Emergency Spray and Recovery Remedy provide can help you get through stressful periods. Magnesium supplements can help to relieve insomnia that may be caused to excessive stress and fatigue. This supplement works be relaxing muscle tension and aiding good quality sleep. Theanine is an amino acid that is naturally found green tea leaves. This amino acid has gained in popularity over recent years as a supplement to...

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Natural Supplements for Insomnia

Insomnia is a very common condition that can contribute to other health conditions and affect work and personal life. People usually turn to natural medicine for the treatment of insomnia after trying conventional medicine. The main problem with conventional medicine is the side effects, which can range from dry mouth, headaches and daytime drowsiness. These medicines are also very addictive and it can be very difficult to come off these drugs.  Long-term insomnia is associated with a number of heath concerns such as weight gain, depression and can speed up the ageing process. There are many natural supplements for insomnia that are easily available. The natural approach to treating insomnia is therefore a better option, and there are many therapies and alternative medicines to choose from. If you are taking prescription medication, please consult your G.P or pharmacist as these medicines could be causing your sleep problems or they may interact with the alternative medicines. Insomnia can also be a symptom of an underlying illness, such as depression, heart disease, hyperthyroidism, anxiety, stress or diabetes. A lack of regular exercise and a diet high in sugar and salt can also contribute to sleep problems. Natural Alternative Sleep Remedies There are many natural sleep remedies that have been shown to be beneficial.  One therapy may be more beneficial than another for the individual person, so please do not give up if you find that the first therapy that you try doesn’t help you.  Please consult your pharmacist if you are taking any regular medication before taking these natural supplements, as there is a possibility that they may interact with your medications. VALERIAN This is a traditional herbal medicine that has been used for centuries as a natural remedy for anxiety and sleep problems. Research has shown that Valerian can increase levels of the neurotransmitter, GABA (gamma-amino butyric acid). This is associated with a decrease in CNS (central nervous system) activity, which results in better quality sleep. This herb is not believed to be addictive or cause drowsiness in the morning (unlike many conventional sleeping pills). Valerian has also been shown to treat mild anxiety, which could be responsible for the insomnia. Valerian comes in the form of liquid, teas, capsules or...

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How to keep your bones healthy

How to keep your bones healthy

Osteoporosis is a degenerative illness of the bones that is becoming more common than before, affecting more than 2 million people in the U.K. This condition causes the bones to become weaker and increases the risk of fracture, especially in old age. But how should we keep our bones healthy? There are a number of reasons for this, ranging from poor diet, lack of regular exercise, family history through to side effects of medication. Women generally have a higher risk of developing osteoporosis than men. One in three women and one in twenty men are affected by this condition. This is partly due to the fact that women generally have smaller bones than men and during menopause, the ovaries stop producing oestrogen, which helps to protect the bones. Several medications can cause osteoporosis or weaker bones. The long term use of steroids, such as prednisolone and beclomethasone can increase your risk of developing osteoporosis. Medications such as omeprazole and lansoprazole, which are used to lower stomach acid, have been reported to decrease levels of calcium. There is some good news! Osteoporosis is a condition that can be easily prevented and managed. Although this does require you to do some work! Your diet is very important in keeping your bones and joints healthy. Eating the correct foods (and avoiding the bad foods) can really make a big difference. Excess alcohol, salt, sugar and caffeine consumption can all lead to lower calcium levels.  Taking the correct supplements and regular exercise also helps to strengthen your bones and joints. Regular exercise helps to strengthen the bones and joints and can help to prevent osteoporosis in later life. While cardiovascular exercise such as running or jogging is important, weight bearing exercises like weight training are essential for keeping your joints and bones strong and healthy. High doses of calcium supplements are not the answer to treating osteoporosis. Calcium supplements that are prescribed by G.P’s have been linked with an increased risk of heart attacks in a study published in the British Medical Journal. While calcium is important, other minerals such as magnesium, boron, and zinc also play an important role in bone health. Homeopathic remedies can also help your body to absorb calcium...

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Apple & Blueberry Healthy Smoothie Recipe

Apple & Blueberry Healthy Smoothie Recipe

This weeks healthy smoothie recipe is geared towards balancing your blood pressure, reducing cholesterol levels and boosting your fibre intake. 2 Handfuls of Greens 1 Apple, Cored 1 Cup Frozen Blueberries 1 tsp. Cinnamon 1 Cup Almond Milk, Coconut Milk or Water    Smoothie Health Facts! 1. Greens are high in fibre, which help to literally “sweep” toxins out of your digestive system and out of your body. This fibre content also helps to lower cholesterol levels. Greens are also a rich source of magnesium, which helps to lower blood pressure, reduce muscle cramps and strengthen bones. 2. Apples are a rich source of pectin, which helps to lower cholesterol levels and support general digestive function. Apples are also full of antioxidants which help to protect against diseases such as heart disease, diabetes and arthitis. 3. Blueberries can help to reduce cholesterol levels, blood pressure and are full of antioxidants. Bluberries have a high anthocyanin content that can help to improve blood flow and prevent the build up of plaque on the blood vessels. 4. Cinnamon is rich in calcium, iron and manganese. Cinnamon has been found to have anti-bacterial, anti-fungal, antimicrobial and anti-clotting properties. This bark has many health benefits such as aiding general digestion, improving circulation and supporting the immune system. Cinnamon has also been found to help balance blood sugar levels....

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Creamy Tropical Fruit Cleansing Smoothie Recipe

Creamy Tropical Fruit Cleansing Smoothie Recipe

This superfood smoothie recipe contains many natural anti-inflammatory properties and is an ideal drink after a wotkout or as part of a detox programme. Avocado are a good source of essential fatty acids, which help to keep the skin healthy. Ginger can help to boost your immune system and give you a good kick start to the day. Coconut water is an excellent source of potassium and is excellent at hydrating the body. Greens are rich in magnesium, which has many health benefits including reducing muscle cramps and regulating blood pressure.   1 Cup Frozen or Fresh Pineapple ¼ Avocado (should be soft but not mushy, green not brown.) 1 inch piece of Ginger 2 handfuls of Greens 1 Cup Water or Coconut Water   Smoothie Health Tips:  1. Pineapple contains a compound called Bromelain, which will help your body to break down and digest protein molecules. 2. Avocados contain all 9 essential amino acids, making it a complete protein! 3. Ginger can help to relax and soothe the intestinal tract 4. Greens will alkalize your body, which is important for the prevention of ill...

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Natural Health Supplements for ADHD

Natural Health Supplements for ADHD

ADHD (attention deficit hyperactivity disorder) is a behavioural disorder that is characterised by symptoms such as hyperactivity, a short attention span, restlessness, being easily distracted, constant fidgeting and impulsiveness. These symptoms can also lead to sleep problems and learning difficulties. ADHD is normally diagnosed between the ages of 3 to 7 years. The symptoms may start at an early age, but they become more noticeable when a child starts school or nursery. It is a fairly common complaint in the UK, affecting 3 to 9% of school children and young people. The conventional management of ADHD is to prescribe strong medications such as Methylphenidate and Dexamfetamine, which stimulate the CNS (central nervous system). This will result in altering the balance of the neurotransmitters in the brain and could possibly lead to health problems in later life. The long term side effects of these drugs are not yet known, but these medicines are usually given long term. This is by no means a permanent solution to this condition, but just a means to keep the child in a “calm state”. These medications have a number of side effects such as sleep disturbances, depression, confusion, gastro-intestinal symptoms and growth retardation. These medicines are also addictive and children can become dependent on them. ADHD requires a full consultation with a qualified complementary health practitioner, but there are some very effective natural supplements that can have very dramatic results. These supplements can be taken by young children and extremely safe. Current research is highlighting that deficiencies in certain essential fatty acids can contribute to behavioural disorders such as ADHD. Omega 3 contains two essential nutrients, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).  Whilst they are both important for health, DHA is more important for concentration as this essential nutrient is predominantly found in the brain. Low levels of DHA have been linked with behavioural and learning and learning problems in children. Recent studies have highlighted that EPA is very effective in reducing problems with attention and perception that are associated with ADHD. This shows that both DHA and EPA are very important for the health of the brain. Flax seed oil is a rich source of Omega 3, 6 and 9 essential fatty...

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Warming Blueberry & Ginger Healthy Smoothie

A healthy smoothie can be a great way to boost your immune system For a warming blueberry & ginger smoothie blend together the following ingredients: Blueberries Bananas Kale/greens Ginger Coconut water Health Tips: 1. Blueberries can help to support memory retention and heart health. Brain food! They can also help to reduce blood pressure. Coloured fruits are high in antioxidants. These fruits are also a good source of vitamin C. This vitamin has been found to improve heart function and reduce atherosclerosis. 2. Bananas contain a particular type of fiber that can help restore normal bowel function. Banana’s are also a good source of magnesium, which is essential for bone health as well as the cardiovascular system. 3. Kale is rich in iron, and important mineral for red blood cells. This leafy vegetable is a good source of vitamin K and antioxidants. 4. Ginger has been used as a cure for nausea for centuries. It’s also a warming root! Ginger is marketed as a remedy for travel sickness, morning sickness and digestive complaints. It is also effective at treating stomach cramps associated with PMS. Traditional medicine viewed ginger as a warming food. It was regularly prescribed for health conditions that were caused by coldness in the body, such as...

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Lemon & Ginger Green Healthy Smoothie Recipe

Lemon & Ginger Green Healthy Smoothie Recipe

Smoothies are a delicious way of taking in a variety of vitamins. Here is a lemon & ginger green healthy smoothie recipe. Lemon juice can also help to alkalinize your digestive system. This can help to prevent illnesses such as arthritis, eczema and gout. The following ingredients make a delicious and nutritious smoothie: 1 Rib of Celery 1 Frozen Banana 1 Cup of Cucumber ½ Lemon, Peeled 1 inch piece of ginger 1 Cup of Water or Coconut Water   1. Celery will help to alkalize the body – keep in mind that an acidic body is not a balanced body. 2. Bananas can be used in many cold drink recipes to add creaminess without dairy. 3. Cucumbers can be juiced, and that juice can help to relieve acid reflux. 4. Lemon juice can help to clean out the liver. 5. Ginger is a carminative, meaning it will help to cleanse and sooth the digestive system....

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Health Benefits of Chlorella

This single cell algae has established itself as a “superfood” supplement which has a whole host of health benefits. Chlorella is a tiny plant with a nucleus, which is an excellent source of available chlorophyll. This supplement is very popular in Japan, where is it as popular as vitamin C here. Chlorella is full of vitamins, minerals, carbohydrates and protein. This “superfood” supplement is one of the best natural sources of DNA and RNA. Chlorophyll, which is contained in chlorella, helps to detoxify cells in the body. Studies have found that chlorella is an excellent source of protein which is easily digested. Research from Japan has found that chlorella can reduce body-fat percentage, boost the immune system, reduce blood-sugar levels and boost energy levels. This can potentially help people with type-2 diabetes and those with heart disease. Chlorella is a very good source of magnesium, which is also found in green vegetables. Magnesium has numerous health benefits such as treating insomnia, migraines, muscle cramps, hypertension and constipation. There have been a few studies that have suggested that chlorella maybe helpful in the treatment of cancer. Researchers have found reported that chlorella can remove damaged cells from the body.  Various small studies have this algae can prevent the growth of cancer cell. These studies are however too small to offer a definitive role for the use of chlorella in the treatment of cancer. More research and larger clinical trials are required. Chlorella has been found to be beneficial in the treatment of hypertension, ulcerative colitis and fibromyalgia. Researchers found that chlorella also lowered levels of cholesterol during the hypertension trials. One possible reason why chlorella was found to significantly lower blood pressure could be due to its high magnesium content. This supplement has also shown very promising results in the treatment of ulcerative colitis. These findings are all in the early stages of development, and more independent research is required before any firm claims can be made as to the effectiveness of this supplement. There does however seem to be very encouraging potential benefits to chlorella. If you found our health article “health benefits of chlorella! useful, please rate it...

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Can you prevent a stroke with green vegetables?

Researchers have found that people who eat more green leafy vegetables have a lower risk of developing heart disease and strokes. The study, published in The American Journal of Clinical Nutrition indicated a possible direct link between the amount of magnesium consumed and the risk of heart disease. But can you prevent a stroke with green vegetables? The research specifically found that the risk of ischemic stroke was reduced by 9 per cent for each additional 100mg of magnesium that is consumed each day. Ischemic stroke is the most common type of stroke that affects older people, and is caused by a clot that blocks blood supply to the brain. The results of this study also found that the consumption of magnesium rich foods (approx 100mg), helped to reduce the risk of any type of stroke by 8 per cent. Lead author Susanna Larsson, professor at the Karolinska Institute in Stockholm, Sweden said, “Dietary magnesium intake is inversely associated with risk of stroke, specifically ischemic stroke”.  She added that the results suggest that people eat a diet high in magnesium rich foods. The scientists analysed seven studies, published between 1998 and 2011, which included more than 240,000 people.  Studies from Europe, Asia and the United States were included in the analysis. The research found that those people who had higher amounts of magnesium in their diets had a lower risk of stroke. It was even more surprising when other factors such as smoking, diabetes, high cholesterol and family history of heart disease. So what foods are rich in Magnesium? Brown rice Bananas Avocados Apples Tofu Whole grains Sesame seeds Nuts Lentils Millet Green leafy vegetables As you can see Magnesium is available in a wide range of foods. Including a variety of these to your daily diet could have a major impact on your future health. As well as the benefits to your heart, magnesium has also been found to lower blood pressure, prevent osteoporosis and reduce muscle cramps. We hope you enjoyed our article discussing “can you prevent a stroke with green vegetables”. Please let us know by rating it...

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Health Benefits of Papaya

This fruit is traditionally grown in tropical countries around the world, but the Papaya was believed to have originated from Central America. Papaya was called “fruit of the angels” by the Conquistadors due to its heavenly taste. Papaya’s can be grown all year round and are available in many groceries and supermarkets. Papaya is often referred to as a superfood, as it has many health benefits. Papaya’s have traditionally been used to support the digestive system. Papaya fruit contains an enzyme similar to bromelain, called papain.This enzyme helps to breaks down protein, which makes it an excellent digestive aide. Papain, like bromelain is also helpful in reducing inflammation and in treating allergies. There are many health benefits of Papaya, and it is a very underused fruit. It contains many essential vitamins and minerals such as calcium, iron, magnesium, phosphorus, potassium, zinc, B vitamins and vitamin C. Papaya is also a good source of fibre, which helps to reduce cholesterol levels. Together, these properties make papaya a good natural remedy for promoting the health of the cardiovascular, digestive and immune systems. Papaya has been touted as an anti-ageing food. This may bebecause this fruit promotes better digestion, and helps the body to absorbvital nutrients. Papaya also contains beta-carotene which can help to preventprostate cancer in men. This fruit is also a good source of lutein, which havebeen found to protect the eyes from macular degeneration. Papaya has also been found to be helpful in diabetes,although more research is required. Studies have found that papaya contains soluble fibre that helps to control blood sugar levels by slowing sugar absorption. This is promising as people who may be prone to developing diabetes can include papaya as part of their daily diet to help prevent the illness. In summary, this fruit has many health benefits and shouldform part of your diet. Alongside being a health food, it is a delicious fruitthat can also been made into a...

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