Do you know that taken near bedtime supplementation of the minerals magnesium and zinc taken together has been proven to improve sleep? Remember that depending on how “low” your tank is for certain vitamins or minerals if can take about 2 weeks for your tank to become filled or you start feeling the effects or benefits of supplements.
You don’t have to settle for “not sleeping’ well!
This short blog post will tell you about some benefits of magnesium and zinc, where to get, and some small changes you can make to your bedtime ritual to increase your snooze quantity and quality.
Magnesium is known for the following:
- Supports muscle relaxation and nervous system health.
- May help to prevent nocturnal leg muscle cramps. (great for people with restless leg syndrome)
- Unlike other formulations, magnesium bis-glycinate is absorbed via a mechanism similar to that used by amino acids; it is not dependent on stomach acid for absorption.
Zinc is especially important for immune support and tissue synthesis. In addition, zinc is a component of numerous enzymes in the body related to energy metabolism, bone mineralization, and protein synthesis—and plays a role in male reproductive health.
- Promotes healthy immune function.
- Supports white blood cell and natural cell killer cell production.
- Supports enzymatic activity associated with energy metabolism and tissue synthesis.
- Designed for enhanced zinc absorption utilizing proprietary, patented amino acids.
Many of you know how much Energy Fitness loves Metagenics and how their products are supported by research and tested for quality. I take several supplements they offer to increase sports performance, decrease body fat, and for my overall immune health.
Here are two links to products from Metagenics, visit here: Mag Glycinate (highly absorbable magnesium) $25.75+tax (30 day supply) and Zinc (highly absorbable) $12.95+tax for 30-60 day supply. Free shipping on all orders and 20% off first orders, 10% off recurring orders.
Some of you like herbal formulas for sleep and may need an extra boost after a highly stressful day or event to help get you to sleep without taking something that will leave you groggy or will be addictive. In that case MyoCalm P.M. is a formula that has magnesium along with a synergistic blend of other bioavailable minerals. Visit here: MyoCalm P.M. (nighttime muscle relaxation formula) $14.25+tax for about a month supply.
So here is where you can use nutrition to better your health by consuming the Top 10 Magnesium Rich Foods.
- #1 Spinach 1 c: 157 mg (40% DV)
- #2 Chard 1 c: 154 mg (38% DV)
- #3 Pumpkin seeds 1/8 c: 92 mg (23% DV)
- #4 Yogurt or Kefir 1 c: 50 mg (13% DV)
- #5 Almonds 1 oz: 80 mg (20% DV)
- #6 Black Beans ½ c: 60 mg (15% DV)
- #7 Avocado 1 medium: 58 mg (15% DV)
- #8 Figs ½ c: 50 mg (13% DV)
The top 10 Zinc Rich foods are not in my opinion as tasty as the magnesium rich foods but to each their own: Oysters, liver, lamb, and cheese are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke. Sesame Seeds, Pumpkin Seeds, Squash Seeds, and Peanuts are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
Now here are some helpful tips and tricks that may help you get more restful sleep and keep your hormones in balance. Many of you already know that going to bed at the same time each night and having a routine to wind down is important to inducing a relaxing response for improved sleep.
Do you know that looking at electronics 2 hours before bedtime causes your brain to be stimulated and release dopamine (the feel good chemical)? Blue light in electronics is stimulating and can be blocked if you feel silly enough to wear amber colored glasses while using. Strength training within 2 hours of bedtime can help induce relaxing mode but not cardio exercise. Having the lights low is helpful. Avoiding caffeine 5-6 hours before bed as well as stopping consumption of food 2 hours before bed may improve sleep. If you get up in the middle of the night avoid turning on the light as this white light can stimulate the wakening cycle; however red light does not affect this so consider changing your night lights and clocks to red. A warm bath 2 hours before bedtime may be helpful for improving sleep as the body will start cool down mode.
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