Magnesium - Health for Wealth

Maintaining Electrolyte Balance: How to Replenish Electrolytes for Athletes and Everyone

Posted on 17 January، 2023by Salah Kelani

What are Electrolytes?

Electrolytes, such as sodium, potassium, and magnesium, are essential minerals that play a key role in maintaining proper hydration and muscle function in athletes. When an athlete engages in intense physical activity, they lose electrolytes through sweat and urine. To compensate for these losses and maintain proper electrolyte balance, it is important for a athletes in particular to replenish their electrolyte stores through diet and supplements.

Electrolyte Imbalances

Electrolyte imbalances can cause a variety of symptoms, depending on the type and severity of the imbalance. Some common symptoms of electrolyte imbalances include:

Fatigue: A lack of electrolytes can cause fatigue, weakness, and muscle cramps.
Muscle cramps and spasms: Electrolytes play a critical role in muscle function and imbalances can cause muscle cramps, spasms, and weakness.
Irregular heartbeat: Electrolytes, such as potassium and magnesium, play a critical role in heart function, and imbalances can cause an irregular heartbeat.
Nausea and vomiting: Electrolyte imbalances can cause nausea and vomiting, which can further contribute to dehydration and electrolyte loss.
Headaches: Electrolyte imbalances can cause headaches, especially when there’s a lack of fluids in the body
Confusion and disorientation: Electrolyte imbalances can affect brain function and cause confusion, disorientation, and even seizures.
Constipation and dry skin: Electrolyte imbalances can cause constipation and dry skin, as well as other symptoms of dehydration.

It’s important to note that these symptoms can also be caused by other conditions and are not always a sign of an electrolyte imbalance. If you’re experiencing any of these symptoms, it’s important to consult with a healthcare professional for proper diagnosis and treatment.

What is the recommended consumption of electrolytes?

The American College of Sports Medicine recommends that athletes consume at least 500-700 mg of sodium, 400-600 mg of potassium, and 100-200 mg of magnesium per day to maintain proper electrolyte balance. These minerals can be found in a variety of foods, such as fruits, vegetables, dairy products, and meats.

What about hydration with water?

It is important to note that drinking water alone is not enough to replenish electrolytes lost through sweat. When people are thirsty, they may only drink water, which can lead to hyponatremia, a condition in which the blood becomes diluted due to low sodium levels. This can be dangerous and even deadly in severe cases.

It’s also worth mentioning that electrolyte balance is not just important for athletes, but for everyone. Electrolytes play a vital role in maintaining proper hydration, muscle function, and overall health.

What is the best form to take the electrolytes?

Energy drinks with electrolytes are now common, but people should be aware that many of them contain excessive amount of sugars & sweeteners (since they are targeted for athletes) and less sodium than is recommended, which can cause problems in electrolyte balance.
It’s always better to consume natural sources of electrolytes such as fruits and vegetables, or supplements that are free from sweeteners and other artificial ingredients.

how much does your body lose of electrolytes through workout?

During intense exercise, the body can lose significant amounts of electrolytes through sweat. The exact amount lost can vary depending on a number of factors, such as the type of exercise, intensity, and individual sweat rate. However, on average, the body can lose the following amounts of electrolytes per hour of exercise:

Sodium: 200-800 mg
Potassium: 50-200 mg
Magnesium: 10-40 mg

To compensate for these losses, it is important for athletes to replenish their electrolyte stores through diet and supplements. In addition to consuming foods that are rich in electrolytes, adding salt to water and drinking it with lemon can be beneficial for electrolyte balance. The salt provides extra sodium, which is lost in large amounts during exercise, and the lemon provides extra potassium. This can be a great way to replenish electrolytes without consuming a lot of calories, and it’s a great hydrating option for people who dislike plain water.

What can cause electrolytes depletion?

There are several factors that can cause depletion of electrolytes in the body, including:

Sweating: During intense physical activity, the body loses electrolytes through sweat, which can lead to electrolyte imbalances if not replenished.
Urination: Excessive urination can also lead to electrolyte depletion, as the body loses fluids and electrolytes through urine.
Diuretic use: Medications that increase urine production, such as diuretics, can also cause electrolyte depletion.
Vomiting and diarrhea: These conditions cause a loss of fluids and electrolytes through vomiting and diarrhea, respectively.
Malnutrition or restrictive diets: If a person is not consuming enough of the electrolytes in their diet, they can become depleted.
Chronic medical conditions: Certain medical conditions, such as kidney disease, can lead to electrolyte imbalances.
Alcohol consumption: Drinking excessive amount of alcohol can lead to electrolyte imbalances and dehydration.

Coffee drinker?

Caffeine, a stimulant found in coffee, tea, and some energy drinks, can have an impact on mineral balance in the body. Consuming excessive amounts of caffeine can lead to depletion of minerals such as calcium, magnesium, and potassium.

Calcium: Caffeine can interfere with the body’s ability to absorb calcium, which is essential for healthy bones and teeth. Studies have shown that excessive caffeine intake can lead to a decrease in bone density and an increased risk of osteoporosis.

Magnesium: Caffeine can also cause the body to excrete more magnesium through urine. Magnesium is important for muscle function and energy metabolism, and a deficiency can lead to muscle cramps, fatigue, and weakness.

Potassium: Caffeine can also lead to potassium depletion in the body. Potassium is essential for proper heart function and muscle contractions, and a deficiency can lead to muscle weakness, cramps, and an irregular heartbeat.

It’s worth noting that these mineral depletions from caffeine intake can be counteracted by consuming mineral-rich foods and supplements. It’s also important to keep in mind that the effects of caffeine on mineral balance can vary depending on an individual’s overall diet, health status, and other factors.

It is recommended to be mindful of your caffeine intake, especially for those who consume large amounts of it. It’s important to pay attention to your body’s needs and adjust your electrolyte and mineral intake accordingly.

Summary

Electrolytes are essential minerals, such as sodium, potassium, and magnesium, that play a key role in maintaining proper hydration and muscle function. Athletes and people who engage in intense physical activity lose electrolytes through sweat and urine, and it’s important to replenish them to maintain proper electrolyte balance.

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Magnesium the most Critical and Absent Mineral in your body

Posted on 16 January، 2023by Salah Kelani

Magnesium is an essential mineral and consider one of the main electrolytes that plays a crucial role in many bodily functions. Unfortunately, majority of people are deficient in this mineral. In fact, according to the National Institutes of Health, as many as half of all adults in the United States may not get enough magnesium from their diet.

Why is magnesium so important? For starters, it helps regulate muscle and nerve function, blood sugar levels, and blood pressure. It also plays a key role in the formation of bones and teeth, and helps the body produce energy and metabolize food. Magnesium also plays a role in the immune system and helps regulate the level of other essential minerals such as calcium and potassium in the body.

Magnesium deficiency (Hypomagnesemia), Why?

There are several reasons why many people may be deficient in magnesium. One major reason is that the mineral is not found in high concentrations in many common foods, and a diet that is high in processed foods may not provide enough magnesium. Additionally, certain medical conditions, such as Crohn’s disease and celiac disease, can make it difficult for the body to absorb magnesium from food.

Another reason for deficiency is the use of certain medications, such as proton pump inhibitors (PPIs) which are commonly used to treat acid reflux, can lower magnesium levels in the body. Chronic stress and heavy alcohol consumption can also deplete magnesium stores in the body.

Agricultural practices also contribute to magnesium deficiency, as magnesium is not as easily absorbed from soil that has been over-farmed, over-fertilized, or treated with pesticides. This leads to lower magnesium content in fruits, vegetables and grains.

Therefore, it is important to be aware of the potential causes of magnesium deficiency and to take steps to ensure adequate intake of this important mineral through diet and supplements, especially when the risk factors are present.

What are the symptoms of magnesium deficiency?

Magnesium deficiency, also known as hypomagnesemia, can cause a wide range of symptoms, including:

Nervous system symptoms: Magnesium is essential for proper nerve function, and a deficiency can cause symptoms such as muscle weakness, tremors, muscle cramps, and spasms. It can also lead to an overall feeling of restlessness and irritability.
Cardiovascular symptoms: Magnesium is important for maintaining healthy heart function, and a deficiency can lead to an irregular heartbeat, high blood pressure and an increased risk of heart attacks.
Skeletal symptoms: Magnesium is important for bone health, and a deficiency can lead to osteoporosis, a condition characterized by weak and brittle bones.
Gastrointestinal symptoms: Magnesium is important for proper digestion, and a deficiency can lead to symptoms such as nausea, vomiting, loss of appetite, and diarrhea.
Fatigue and weakness: Magnesium plays a key role in energy production, and a deficiency can lead to fatigue, weakness and overall feeling of malaise.
Sleep disturbances: Magnesium is important for regulating the body’s sleep-wake cycle, and a deficiency can lead to insomnia, difficulty falling asleep, and restless sleep.
Depression and anxiety: Magnesium is important for regulating mood and emotions, and a deficiency can lead to depression, anxiety, and overall feelings of mental distress.

Magnesium Supplementation
(Oxide, Citrate, Malate, Glycinate & Threonate ,etc…)

There are different types of magnesium available as supplements, each with its own unique set of benefits. Here are a few examples:

Magnesium citrate: This form of magnesium is well absorbed and can have a laxative effect, making it a good choice for those with constipation.
Magnesium glycinate: This form of magnesium is well absorbed and can be less likely to cause gastrointestinal side effects than other forms. It is also less likely to cause a laxative effect.
Magnesium oxide: This form of magnesium is less well absorbed, but can be useful for those with acid reflux or heartburn.
Magnesium threonate: This form of magnesium is well absorbed and can penetrate the blood-brain barrier, making it a good choice for those with neurological conditions.
Magnesium malate: This form of magnesium is well absorbed and can be beneficial for those with chronic fatigue syndrome and fibromyalgia as it helps to improve the energy production within the cells.
Magnesium Taurate: This form of magnesium is well absorbed and can be beneficial for heart health as it helps to improve the cardiac function.
Magnesium Ortate: This form of magnesium is a combination of magnesium and orthosilicic acid, it can be beneficial for bone health as it helps to improve the bone density and strength.

When it comes to dosage, the recommended daily allowance (RDA) for magnesium varies depending on age and gender. For adults, the RDA is between 310-420 mg per day. It is always best to consult with a healthcare professional before starting any supplement regimen to determine the appropriate dosage for your individual needs.

In conclusion, magnesium is an essential mineral that plays a crucial role in many bodily functions, and majority of people are deficient in this mineral.

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Sleep Hygiene: Improve Your Sleep Quality and Health

Posted on 14 January، 2023by Salah Kelani

Many people believe that getting a good night’s sleep is simply a matter of going to bed early and waking up early. However, sleep hygiene is much more than that. It’s a set of habits and practices that promote good quality sleep and improve overall health and well-being.

What is Sleep Hygiene?

Sleep hygiene is the set of habits and practices that promote good quality sleep. Good quality sleep is essential for overall health and well-being, as it helps to improve mood, boost immune function, and promote physical and mental recovery.

Importance of good quality sleep

Good quality sleep is essential for a wide range of physical and mental functions such as memory consolidation, mood regulation, and immune function. A good night’s sleep can make you feel refreshed, alert, and energized, and can help to improve your overall quality of life.

Unfortunately, many people struggle to get a good night’s sleep. Poor sleep habits, stress, and other factors can lead to insomnia, fatigue, and other sleep-related problems. In order to improve sleep quality, it’s essential to understand the importance of good sleep hygiene and how to promote it.

Are you having a good quality sleep?

By keeping an eye on the signs below, you can get a better idea of your sleep quality and make any necessary changes to your sleep routine to improve it.

Feeling refreshed and alert upon waking up: One of the most obvious signs of good quality sleep is feeling refreshed and alert upon waking up. If you wake up feeling groggy or drowsy, it may be a sign that you are not getting enough deep sleep or REM sleep.
Having regular sleep patterns: Another important sign of good quality sleep is having regular sleep patterns. This means going to bed and waking up at the same time every day, even on weekends. Irregular sleep patterns can disrupt the body’s internal clock and make it difficult to fall asleep or stay asleep.
Not feeling excessively tired during the day: Good quality sleep should leave you feeling energized and alert during the day. If you find yourself feeling excessively tired or drowsy during the day, it may be a sign that you are not getting enough sleep or that your sleep quality is poor.
Sleep trackers: Sleep trackers are devices or apps that can be used to monitor your sleep patterns and identify any issues. They can track your sleep time, sleep stages, and movements, as well as other factors such as heart rate, noise, and temperature. Sleep trackers can also be used to track your sleep patterns over time and identify patterns or trends that may be affecting your sleep quality.

Additionally, using a sleep tracker can help you to monitor your progress and make more accurate adjustments to your sleep routine.

What might be affecting your sleep?

There are many different factors that can affect your sleep quality. Some of the most common include:

Caffeine intake: Caffeine is a stimulant that can stay in your system for several hours after consumption. Consuming caffeine too close to bedtime can make it difficult to fall asleep and can also disrupt your sleep patterns.
Eating before bed: Eating a heavy meal close to bedtime can cause indigestion and make it difficult to fall asleep. Eating a light snack before bed can also disrupt your sleep because your body is working to digest food instead of relaxing.
Light exposure: Light exposure can affect the body’s internal clock and make it difficult to fall asleep. Blue light emitted by electronic devices such as smartphones, tablets and computers, can interfere with the production of melatonin, a hormone that regulates sleep. To avoid this, it is best to avoid screens for at least 30 minutes before bedtime (preferably longer time), and use blue light filter or twilight mode on electronic devices.
Stress and anxiety: Stress and anxiety can make it difficult to relax and fall asleep. Stress can also disrupt your sleep patterns and cause insomnia.
Noise: Noise can be a major sleep disruptor, especially if it’s loud or sudden. Noise can be caused by various sources, such as traffic, construction, or people in your home. It is best to create a quiet and dark sleep environment and consider using earplugs or white noise to block out unwanted noise.

Small adjustments massive outcome

Small adjustments to your sleep habits can have a big impact on your sleep quality, and the good thing is, it doesn’t require much effort to apply the following adjustment in your daily routine.

Sun Light Exposure in morning

One of the essential adjustments that you need to improve your sleep quality is to get enough sunlight in the morning. The sunlight exposure in the morning helps to regulate the body’s internal clock and circadian rhythm, which controls the sleep-wake cycle. The sunlight exposure in the morning helps to signal to the body that it’s time to be awake and alert. While in the evening, the decrease of light signal the body to start producing melatonin, the hormone that makes you feel sleepy. By getting enough sunlight in the morning, you can help to regulate your circadian rhythm, which can make it easier to fall asleep at night and wake up feeling refreshed in the morning.

Kickstart your day by exposing yourself to natural sunlight or bright artificial light as soon as you wake up, especially if you are an early riser and the sun has not risen yet.

Your Caffeine Intake!

Try to avoid caffeine for at least six hours before bedtime. This means that if you go to bed at 10pm, you should avoid consuming caffeine after 4pm. However, it’s important to keep in mind that sensitivity to caffeine varies from person to person, so it may be best to experiment to find out what time is best for you to stop consuming caffeine.

Caffeine can be found in many different types of food and drink, including coffee, tea, soda, chocolate, and some medications.

Although some people claims that caffeine helps them to sleep, this can actually happen, it can actually lead to disturbed sleep and an inability to reach the necessary deep sleep stages that are crucial for obtaining good quality sleep.

Stop eating before bedtime!

It is recommended to finish your last meal of the day at least 2-3 hours before going to bed to give your body enough time to digest the food and avoid any discomfort. This will also help to keep your blood sugar levels stable and prevent any hunger pangs from waking you up during the night.

Eliminate bright light and Use Blue light filter!

To mitigate the impact of blue light on your sleep, you can use your phone’s blue light filter or dark mode at night. These features can reduce the amount of blue light emitted by your device and make it easier to fall asleep.

If you need to work behind a screen at night, you can also consider using blue light filter glasses or blue light filters on your device. These filters can reduce the amount of blue light emitted by your screen and make it easier to fall asleep.

You don’t need much light at night…

To create a dark and conducive sleep environment, it is best to turn off most of the light sources in your room, including overhead lights, lamps, and electronic devices. You can use candles, which emit a warm light that is less disruptive to the body’s production of melatonin, or dimmer switches.

Another way to reduce light exposure is by using blackout curtains or shades. These are designed to block out light from outside and can help to create a dark and quiet sleep environment. Additionally, you can use a good quality eye mask to block out any remaining light.

Set your room thermostat at 19 ^oC

The body’s temperature plays an important role in initiating and maintaining sleep. As we prepare for sleep, the body’s temperature starts to drop, and this drop in temperature signals to the body that it’s time to sleep. The body needs to cool down to initiate sleep, and this process is known as thermoregulation. A good temperature for sleep can be around (19°C).

Magnesium…

Magnesium is involved in the regulation of the body’s internal clock, and it helps to relax the muscles and nerves, which can make it easier to fall asleep. Low levels of magnesium can lead to insomnia and other sleep disorders.

Several studies have shown that magnesium supplementation can improve sleep quality. Magnesium can help to reduce the time it takes to fall asleep, increase the amount of deep sleep, and reduce the number of awakenings during the night.