Magnesium Supplement Guide: Choose the Right One for You

Magnesium Supplement Guide: Choose the Right One for You

M Hasan    12:00 AM   

Understanding the Role of Magnesium in the Body

Magnesium is a mineral that has gained significant attention for its potential to improve sleep, reduce stress, and prevent muscle cramps. Many people have tried magnesium supplements or received recommendations from pharmacists. However, it’s crucial to understand that not all forms of magnesium function the same way. Some are designed for digestive health, others for muscle relaxation, and only one type has shown remarkable effects on brain function: Magnesium L-Threonate.

In recent years, magnesium supplements have become increasingly popular globally, including in Israel. People often turn to these supplements to address issues like muscle cramps, sleep disturbances, and stress. Research has also highlighted the importance of magnesium in various bodily systems, from muscles and nerves to cognitive functions like memory and concentration.

The Growing Issue of Magnesium Deficiency

In Israel, magnesium deficiency has become more common in recent years. One major factor is the widespread use of desalinated water, which lacks magnesium entirely. Additionally, modern farming practices and soil degradation have led to lower mineral content in food. This combination means that even individuals with a well-balanced diet may still experience deficiencies.

Different Types of Magnesium Supplements

To fully grasp the significance of Magnesium L-Threonate, it’s helpful to understand the different types of magnesium available:

• Magnesium Oxide: This form is poorly absorbed by the body and is typically used for digestive purposes, such as relieving constipation.
• Magnesium Citrate / Gluconate / Carbonate / Glycinate: These forms are more easily absorbed and are commonly used to treat muscle cramps, promote relaxation, and support overall well-being.
• Magnesium L-Threonate: This unique form stands out due to its ability to cross the blood-brain barrier, allowing it to directly impact cognitive functions.

Scientific Evidence Supporting Magnesium L-Threonate

Studies on Magnesium L-Threonate have revealed its potential to enhance memory and mental abilities. One notable study published in Nutrients in 2022 involved 109 healthy adults aged 18–65. Participants were divided into two groups, with one receiving a daily supplement containing Magnesium L-Threonate, phosphatidylserine, vitamin C, and vitamin D, while the other received a placebo. The results showed significant improvements in cognitive tests, including memory, processing speed, and learning ability.

Another study involving animal models found that Magnesium L-Threonate improved learning, reduced oxidative stress, and positively affected the gut-brain axis. In a separate clinical trial focusing on sleep quality, participants who took the supplement reported better sleep, increased alertness, and improved mood and productivity.

Magnesium in Food Sources

While magnesium can be obtained through food, the availability of this mineral in modern diets has declined. Foods rich in magnesium include nuts, seeds, legumes, whole grains, dark green vegetables, and fruits like bananas and avocados. Dark chocolate and cocoa are also good sources. However, due to changes in agricultural practices and irrigation methods, the magnesium content in these foods may be lower than previously recorded.

It's important to note that Magnesium L-Threonate is not found naturally in food. It is a synthetic compound created in the lab by combining magnesium with threonic acid, a breakdown product of vitamin C. Therefore, the only way to obtain this specific form is through a dedicated supplement.

Choosing the Right Supplement

When selecting a magnesium supplement, it's essential to look for products that contain Magnesium L-Threonate rather than other forms. This supplement is widely available in health stores and online, with various brands offering it. There is no need to commit to a specific brand, as long as the product clearly states it contains the correct form of magnesium.

Conclusion

Magnesium plays a vital role in numerous bodily functions, from muscle activity to brain health. With increasing levels of deficiency due to environmental and agricultural factors, it's important to monitor symptoms like fatigue, stress, and cramps. A balanced diet can meet some needs, but in certain cases, supplementation may be necessary. For those looking to support cognitive health, Magnesium L-Threonate offers a promising option backed by scientific research.

11 Reasons for Outer Foot Pain

11 Reasons for Outer Foot Pain

M Hasan    6:17 AM   

Understanding and Managing Lateral Foot Pain

Pain on the outer side of your foot can be both uncomfortable and disruptive to daily life. It may range from a dull ache to sharp, burning sensations that make standing or walking difficult. While lateral foot pain is less common than other types of foot pain, such as heel pain or toe pain, it can still be a significant issue for many individuals. Identifying the cause of this pain is essential for effective treatment and prevention.

Lateral foot pain, also known as pain on the outside of the foot, has a wide range of potential causes. These include conditions like ankle sprains, arthritis, bunionettes, cuboid syndrome, fractures, sinus tarsi syndrome, stress fractures, tendinopathies, and more. Each of these conditions presents unique symptoms and requires different approaches to diagnosis and treatment.

Common Causes of Lateral Foot Pain

1. Ankle Sprains
   Ankle sprains are among the most frequent causes of lateral foot pain, particularly in individuals with high arches. They often occur during activities that involve sudden changes in direction or twisting of the foot. Symptoms include swelling, bruising, and tenderness. Treatment typically involves the RICE protocol (rest, ice, compression, elevation) and may include nonsteroidal anti-inflammatory drugs (NSAIDs) or supportive devices like braces or walking boots.

2. Arthritis
   Arthritis, including osteoarthritis and rheumatoid arthritis, can lead to inflammation and pain in the joints of the foot. Osteoarthritis involves the wear and tear of cartilage, while rheumatoid arthritis is an autoimmune condition that affects joint lining. Diagnosis usually involves imaging tests, and treatment options include medications, lifestyle changes, orthotics, and in severe cases, surgery.

3. Bunionettes
   A bunionette, also known as a tailor’s bunion, is a bony bump that forms at the base of the pinky toe. It can become painful due to friction from tight shoes. Relief can often be achieved by wearing shoes with a wide toe box or using cushioned pads to reduce pressure on the affected area.

4. Cuboid Syndrome
   Cuboid syndrome occurs when the cuboid bone in the foot becomes dislocated. It is common among athletes, especially ballet dancers. Symptoms include pain on the outside of the foot, stiffness, and difficulty walking. Treatment may involve manipulation of the bone, orthotics, and physical therapy.

5. Fifth Metatarsal Fractures
   The fifth metatarsal is the long bone on the outside edge of the foot. Fractures in this area, such as avulsion fractures and Jones fractures, can be caused by overuse or injury. Avulsion fractures often heal quickly with rest and a walking boot, while Jones fractures may require casting or surgery.

6. Sinus Tarsi Syndrome
   Sinus tarsi syndrome involves inflammation in the tunnel-shaped space between the heel and ankle bones. It can cause persistent pain and instability. Treatment includes RICE, orthotics, and physical therapy, with surgery as a last resort.

7. Stress Fractures
   Stress fractures are small cracks in the bone caused by repetitive stress or overuse. They are common in athletes and individuals with weak bones. Symptoms include localized tenderness and pain during activity. Diagnosis is often confirmed with an MRI, and treatment may involve rest, immobilization, or surgery.

8. Tendinopathies
   Tendinopathies refer to injuries of the tendons, including Achilles and peroneal tendinitis. These conditions can cause pain on the outside of the foot and are often treated with rest, stretching, and strengthening exercises.

9. Achilles Tendinitis
   Achilles tendinitis involves inflammation of the Achilles tendon, which connects the calf muscles to the heel. It can cause pain at the back of the heel and sometimes on the outside of the foot. Treatment includes RICE, stretching, and physical therapy.

10. Peroneal Tendinitis
    Peroneal tendinitis affects the tendons that run along the outside of the ankle. It is common in athletes with tight calf muscles. Symptoms include pain on the outside of the foot and ankle, and treatment may involve orthotics, braces, and physical therapy.

11. Painful Os Peroneum Syndrome (POPS)
    POPS involves a small bone within the peroneus longus tendon that can become fractured or trapped, causing pain. Treatment is similar to peroneal tendinitis and may include RICE, orthotics, and, in severe cases, surgery.

12. Tarsal Coalition
    Tarsal coalition is a congenital condition where two bones in the foot are fused together. It can lead to a rigid foot and frequent sprains. Treatment may include orthotics, physical therapy, or surgery if conservative methods fail.

Preventing Lateral Foot Pain

Preventing lateral foot pain starts with proper footwear. Wearing well-fitted shoes that provide adequate support can help avoid many of the conditions that cause pain. Athletes should gradually increase their training intensity and incorporate lower-impact activities into their routines. Maintaining a healthy diet rich in calcium and vitamin D can also support bone health and reduce the risk of stress fractures.

If you experience persistent pain or discomfort, it is important to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan. Early intervention can prevent complications and improve long-term outcomes.

Drinks That Chill - Do They Deliver?

Drinks That Chill - Do They Deliver?

M Hasan    6:37 AM   

The Rise of Calm in a Can: Functional Beverages and the Quest for Relaxation

In today’s fast-paced world, many people are turning to functional beverages as a way to find a moment of calm. These drinks, marketed as stress-relievers, are gaining popularity among those juggling careers, family life, and personal wellness goals. Lucy and Serena, two friends with busy lives, have found these drinks helpful when they feel overwhelmed or anxious.

"These drinks aren't going to eliminate all my worries," says Serena, "but if they give me a little boost, I'll take it." Lucy agrees, noting that when she feels a low-level panic, a drink like Trip can help her regain her composure.

However, not everyone is convinced about the effectiveness of these products. A recent ad from one of the industry's top brands was banned for suggesting its drinks could help with stress and anxiety. This has sparked questions about whether these beverages truly deliver on their promises.

Experts in nutrition and psychology have expressed skepticism about the impact of the small amounts of supplements found in these drinks. According to dietitian Reema Patel, the quantities may not be enough to provide the emotional balance or stress relief advertised by the industry. She points out that while some research exists on ingredients like Lion’s Mane mushroom, there is still no conclusive evidence about their effectiveness.

The functional beverage market is growing rapidly. British supermarkets have seen sales jump by 24.5% in the last year, with nearly 30% of UK households now purchasing these drinks. Brands like Trip, Rheal, Grass&Co, and Goodrays are marketing their products with ingredients such as:

• Lion’s Mane extract – a type of mushroom associated with cognitive support
• L-theanine – an amino acid found in tea, known for promoting relaxation
• Ashwagandha – an herb used in traditional medicine to reduce stress
• Magnesium – a mineral essential for overall health

While these ingredients are commonly linked to mood enhancement, energy boosting, and stress reduction, the scientific evidence supporting these claims varies. Some studies suggest that higher doses of these supplements, such as 1800mg of Lion’s Mane, may have more significant effects than what is found in typical functional beverages.

Performance nutritionist Dr. Sinead Roberts notes that supplements can make a difference for specific groups, such as athletes or individuals with nutrient deficiencies. However, she cautions that for the general population, these drinks may not offer substantial benefits. “A trace of Lion’s Mane or Ashwagandha in a fizzy drink is unlikely to make a real difference,” she adds.

Some consumers, like 25-year-old Emily May, don’t care about the science behind the drinks. She enjoys the taste and finds them a good alternative to alcohol. “I’m ADHD, so I’d need a lot more than one of these drinks to calm down,” she says.

Psychologist Natasha Tiwari highlights the fine line between advertising a product for relaxation and claiming it can treat mental health issues. She warns that the wellness sector often conflates mental health with well-being, creating a “toxic mix.” While the experience of drinking these beverages can offer temporary relief, the effects may come more from the act of taking time for oneself rather than the ingredients themselves.

For Lucy and Serena, the appeal of these drinks lies in the brief moments of peace they provide. Whether the science supports it or not, a can of calming beverage offers a welcome respite from the chaos of daily life.

Brands like Grass&Co emphasize their commitment to natural blends and expert formulation, backed by approved health claims. As the functional beverage market continues to expand, consumers must weigh the potential benefits against the lack of robust scientific evidence and consider alternatives like therapy or massage for long-term well-being.

9 Surprising Changes to Your Body When You Eliminate Sugar

9 Surprising Changes to Your Body When You Eliminate Sugar

M Hasan    3:56 AM   

Understanding the Impact of Reducing Sugar Intake

Health experts have long emphasized the importance of limiting added sugar in our diets. According to the American Heart Association, most Americans consume far more than the recommended amount of added sugar. The average intake is around 17 teaspoons daily—more than double the suggested limits for men and women. This excessive consumption can lead to a variety of health issues, from weight gain to chronic diseases.

Katy Willbur, MS, RD, LDN, a Clinical Dietitian at the Frances Stern Nutrition Center at Tufts Medical Center, explains that while sugar provides a quick energy boost and stimulates dopamine release, overconsumption can lead to negative effects such as increased blood glucose levels, inflammation, and heart problems. She also notes that naturally occurring sugars in foods like fruits and dairy are beneficial, but refined sugars added to processed foods are the real concern.

Benefits of Cutting Out Sugar

1. You May Look Younger

Anthony Youn, MD, FACS, a plastic surgeon and author, highlights that sugar can accelerate skin aging through a process called glycation, which damages collagen and elastin. He suggests that reducing sugar intake can improve skin health within two weeks. Research published in Food Science & Nutrition supports this, showing that antioxidant-rich foods can slow down the aging process.

2. You May Feel Happier

Megan Gilmore, CNC, a certified nutritionist, points out that high sugar intake is linked to higher rates of depression. A 2024 study in BMC Psychiatry found that increased sugar consumption correlates with a 28% greater prevalence of depression. Leah Kaufman, MS, RD, CDE, CDN, adds that reducing sugar can help stabilize moods by preventing blood sugar spikes and crashes.

3. You May Shed Pounds

Reducing sugar intake can lead to weight loss, as it helps curb cravings and regulate hormones. A 2024 study in Nutrition, Metabolism and Cardiovascular Diseases found that people who consumed less added sugar weighed 10 pounds less on average. Kaufman notes that weight loss often occurs within the first week of cutting out sugar.

4. You May Catch Fewer Colds

Excess sugar contributes to chronic inflammation, which weakens the immune system. Research published in Diabetology and Frontiers in Allergy shows that high sugar intake impairs immune function and increases the risk of allergies and infections. Gilmore suggests that reducing sugar can lead to fewer colds and improved allergy symptoms.

5. You'll Lower Your Type 2 Diabetes Risk

Quitting sugar can significantly reduce the risk of type 2 diabetes. A 2025 review in Advances in Nutrition found that each serving of sugary drinks per week increases diabetes risk by 4%. Marc Alabanza, a certified nutritional therapist, explains that reducing sugar allows the body's detox systems to function more efficiently, lowering insulin resistance and improving overall metabolic health.

6. You May Live Longer

Research published in JAMA Open Network and Nature Food indicates that low-sugar diets can slow biological aging and increase life expectancy. By reducing sugar, individuals may lower their risk of heart disease, stroke, and other age-related conditions.

7. You'll Improve Your Breath and Smile

Saul Pressner, DMD, FAGD, a New York City dentist, warns that sugar contributes to cavities and gum disease. By reducing sugar, individuals can improve oral health and prevent tooth decay. Dr. Pressner also notes that better breath and a healthier smile are immediate benefits.

8. You May Have Better Sex

Mark Hyman, MD, founder of the UltraWellness Center, explains that sugar can affect sex drive and hormone balance. For men, sugar spikes can reduce sexual function, while for women, it can disrupt hormonal balance, leading to issues like acne and irregular periods.

9. You May Sleep Like a Baby

Eating sugar before bed can cause low blood sugar and night sweats, disrupting sleep. Research published in Frontiers in Nutrition shows that high sugar intake is linked to poor sleep patterns, snoring, and daytime sleepiness. Dr. Hyman notes that sleep quality improves within a few days of quitting sugar.

Tips for Cutting Sugar Out of Your Diet

Gradually reducing sugar intake is often the easiest way to make lasting changes. Start by examining your beverages, as sugar-sweetened drinks account for 24% of added sugars in the average diet. Swapping soda for seltzer water or unsweetened tea can be a good start. Other tips include replacing sugary snacks with whole foods, using natural sweeteners like fruit, and being mindful of hidden sugars in processed foods.

A Timeline of What Happens When You Stop Eating Sugar

In the first week after quitting sugar, you may experience withdrawal symptoms such as headaches and fatigue, but these typically subside within a few days. Within a few days, sleep quality improves, and weight loss may begin. Over the following weeks, energy levels stabilize, and cravings decrease. After a month, improvements in skin health, mood, and oral health become noticeable. Long-term benefits include reduced risks of chronic diseases, stronger immunity, and better hormonal balance.

Staying on Track

While quitting sugar can be challenging, especially if it’s been a habit for years, gradual changes and support from health professionals can make the transition easier. Withdrawal symptoms like anxiety and irritability may last up to a month, but they tend to diminish over time. Exercise and healthy lifestyle choices can also help manage symptoms and support long-term success.