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I am sure most of us think of magnesium being something for your bones but it can also help with a number of other conditions from sleep problems to your mood.

1.I take magnesium in tablet form for my osteopenia as it can help to boost bone density, which is important in preventing osteoporosis and help make our bones less susceptible to fractures.

2. Chronic fatigue, or just generally feeling tired from lack of sleep can affect many of us (me included). But, according to Avogel UK, magnesium is also known to impact cellular and tissue integrity, and may even influence sleep.

Avogel UK explain that magnesium is required for the production and stability of something called the ATP molecule, which provides energy for basic bodily processes. These processes range from making enzymes to processing and transporting nutrients.

Another key role of magnesium is to convert the glucose in food into energy. Therefore, getting enough magnesium can help keep energy levels stable and prevent the onset of tiredness.

3. If your feeling a bit low then magnesium can boost your mood. Natural Health Magazine say that very stressed-out people often have low levels of magnesium. ” This mineral contributes to everyday psychological and nervous system function, which is beneficial in periods of stress and depression”, says nutritionist Shana Wilkinson. A study done in the journal Nutrients showed that supplementation can even relieve symptoms of both mild-to-moderate anxiety and depression. So it’s something worth considering with our lifestyle problems at the moment.

4. If like me, as the seasons are changing, you are feeling more achy then normal then magnesium can also help with this. Avogel UK say that 90% of the body’s magnesium is also found in the muscles and bones so, if levels get low, magnesium is pulled from these areas. This has a noticeable effect, often leading to muscle cramps and twitches. This discomfort is likely to keep you awake at night and may make you tired come morning.

Some of the best food sources of magnesium include spinach, kale and avocado, nuts, seeds, fish and wholegrains. You can also buy magnesium flakes to soak in your bath. These magnesium bath flakes from Better You Magnesium Flakes sometimes called magnesium bath salts, are a highly concentrated form of magnesium supplementation, designed to be added to a bath or footbath.

Soaking in a magnesium-rich bath helps promote relaxation and soothe tired and aching muscles. Allowing full body exposure to a concentrated solution of magnesium chloride. A gentle and effective method of supplementation.

The magnesium used within Magnesium Flakes has been naturally purified over 250 million years to guarantee it is free from man-made pollutants and heavy metals, at only £3.95

5. Magnesium is also good for your heart. It provides the heart with energy and helps it to pump efficiently. According to Health Line, like all muscles in your body, your heart muscle relies on interactions with calcium and magnesium in order to contract and relax.

Calcium stimulates the muscle fibers of the myocardium to shorten and contract, while magnesium has the opposite effect. Magnesium blocks calcium, allowing the muscle fibers to relax. In this way, magnesium is involved in the intricate biological process that creates your heartbeat.

Magnesium also plays a key role in the sodium potassium pump, an enzyme involved in generating electrical impulses. These electrical impulses are an important component of how your cardiovascular system functions.

6. For people suffering from Asthma, magnesium sulphate is even given in A&E as a treatment for a sever attack says Natural Health Magazine. Medical News explain that magnesium sulfate is a bronchodilator. It relaxes the bronchial muscles and expands the airways, allowing more air to flow in and out of the lungs. This can relieve symptoms of asthma, such as shortness of breath. Doctors mainly use magnesium sulphate to treat people who are having severe asthma flare-ups.

7. Magnesium can also help with your digestion. If you are low in magnesium it can cause constipation. According to Natural Vitality you may not realize it, but at least 70% of your immune system can be found in your gut, where beneficial bacteria work to maintain a balanced environment and keep your body healthy from the inside out. If that balance is upset, it can affect the health of your entire body, which is why maintaining good digestive function should be an integral part of your daily health routine.

During digestion, three primary digestive enzymes turn food into nutrients that can be absorbed and assimilated by the body. Magnesium plays a role in numerous enzymes systems throughout the body. A few of these processes include energy production from protein, carbohydrate, and fat metabolism.

8. It can relieve symptoms of PMS and a great way to help get some magnesium down you when you are suffering from PMS is a touch of chocolate. Dark chocolate has a chunk of magnesium in it with just 28g of chocolate containing 64g magnesium so go and treat yourself as it’s good for your health. It also acts as a diuretic to help with swollen breasts and abdomen. Dark chocolate is also known to contain mood boosting omega 3 and 6 fatty acids that contains less sugar and no milk.

As with all my posts that include any form of medication or supplement. Please remember I am not qualified in medicine. I write what I read and see in newspapers and magazines and ALWAYS advice that you just check with your GP first before taking any extra medication or supplement.

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Which foods help boost our immune system? Well, according to BMI Health Care eating healthily can boost your wellbeing in countless ways, and bolstering your immune system is just one of these.

Eating a good mix of all the food groups, avoid overly salty, sweet or processed foods, and eat at least five portions of fruit and vegetables a day.

There are certain foods that contain particularly high levels of vitamins and minerals known to boost the immune system. So are these really ‘immune system booster foods’? 

Well, yes and no. Eating certain foods can certainly support a healthy immune system and improve your overall health. But they won’t automatically make you able to fight off infections. You’ll only feel their benefit as part of a healthy lifestyle overall.

The top 15 foods that can help boost your immune system are –

1. Garlic

2. Elderberry

3. Poultry

4. Mushrooms

5. Citrus Fruits

6. Bell Peppers

7. Broccoli

8. Carrots

9. Ginger

10. Cabbage

11. Almonds

12. Spinach

13. Sweet Potato

14. Beans

15. Live Yoghurt

To find out more why these 15 foods help boost your immune system then check out this article on BMI Health Care.

Health Harvard point out that like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who live in poverty and are malnourished are more vulnerable to infectious diseases. Whether the increased rate of disease is caused by malnutrition’s effect on the immune system, however, is not certain. There are still relatively few studies of the effects of nutrition on the immune system of humans.

They say it’s not just the food we eat that can boost our immune system it’s doing all the other right things that will work which include not smoking, exercise regularly, maintain a healthy weight,drink alcohol in moderation, get adequate sleep and remember to wash your hands frequently.

If you are going to supplement then supplement wisely Healthline say that some studies indicate that the following supplements may strengthen your body’s general immune response:

  • Vitamin C. According to a review in over 11,000 people, taking 1,000–2,000 mg of vitamin C per day reduced the duration of colds by 8% in adults and 14% in children. Yet, supplementing did not prevent the cold to begin with (7Trusted Source). 
  • Vitamin D. Vitamin D deficiency may increase your chances of getting sick, so supplementing may counteract this effect. Nonetheless, taking vitamin D when you already have adequate levels doesn’t seem to provide extra benefits (31Trusted Source).
  • Zinc. In a review in 575 people with the common cold, supplementing with more than 75 mg of zinc per day reduced the duration of the cold by 33% (32Trusted Source).
  • Elderberry. One small review found that elderberry could reduce the symptoms of viral upper respiratory infections, but more research is needed (33Trusted Source).
  • Echinacea. A study in over 700 people found that those who took echinacea recovered from colds slightly more quickly than those who received a placebo or no treatment, but the difference was insignificant (34Trusted Source).
  • Garlic. A high quality, 12-week study in 146 people found that supplementing with garlic reduced the incidence of the common cold by about 30%. However, more research is needed (35Trusted Source).

While these supplements demonstrated potential in the studies mentioned above, that doesn’t mean they’re effective against COVID-19.

Furthermore, Healthline say supplements are prone to mislabeling because they aren’t regulated by the Food and Drug Administration (FDA). Thus, you should only purchase supplements that have been independently tested by third-party organizations like United States Pharmacopeia (USP), NSF International, and ConsumerLab.

And, of course if you are taking regular medication then see you GP before you start taking any supplements. For more information head to the Healthline website.

Source : Healthline, BMI Health Care, and Harvard Health