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Feed Your Gut, Fuel Your Brain
Our gut and brain are connected in a way that science is just starting to fully understand. But what we do know is that our gut is home to trillions of bacteria, collectively known as the gut microbiome. And this microbiome doesn't just help us digest our food, it also plays a crucial role in regulating our mood, behavior, and cognitive function. In this article, we’ll explore how your digestive system and brain are more closely linked than you may realize. Plus, six simple tips to help you reset your digestion! Get to Know Your Gut Let's start with the gut, also known as the digestive system. Your gut is a tube that starts from the mouth and ends at the rectum. It's responsible for breaking down the food you eat and extracting the nutrients your body needs to function. The gut is home to trillions of microorganisms that work together, making up an entire mini-ecosystem. One of the most important parts of this ecosystem is the gut lining. If you took a closer look, you’d see millions of tiny, finger-like projections called villi. Their primary job is to grab onto the nutrients from the food you eat and transport them to different parts of your body, where they're used to fuel your cells and body processes. The Gut-Brain Connection How often do you consider that your gut and brain are in constant communication? They’re connected by the vagus nerve, a long and winding nerve that runs from your brainstem to your abdomen. This nerve is like a superhighway of information, sending lightning-fast signals back and forth between your gut and brain. This connection plays a huge role in your overall health and it's responsible for regulating your mood, digestive balance, controlling your appetite, and even managing your immune system. The “Second Brain”. But how exactly does this communication system work? Well, the gut and brain are connected by a complex network of neurons, hormones, and immune cells, known as the enteric nervous system (ENS), or "second brain." While the ENS primarily controls digestion and nutrient absorption, it also communicates with the central nervous system (CNS) - your brain and spinal cord. Your enteric nervous system can actually sense small changes in the gut environment, like the presence of food or bacteria, and send signals back to the brain. These signals often have a significant impact on your mood and behavior. One of the most important neurotransmitters produced by the gut is serotonin (the happy hormone). Surprisingly, up to 90% of the body's serotonin is produced in the gut, not the brain! So if your gut health is out of balance, then your mental state and emotions can become scattered too. But it's not a one-way street. Your brain can also send signals directly to your gut. Digestive health is closely linked to your emotional state, so much so that feelings like anger, anxiety, sadness, and joy can have a profound effect on your gut health. For instance, have you ever noticed that when you're stressed out, you get an upset stomach or your appetite disappears? That's the gut-brain axis at work! When you're stressed or overwhelmed, your brain sends signals to the enteric nervous system (ENS), causing all sorts of digestive problems. How Leaky Gut Can Impact Brain Function Leaky gut is a condition where the lining of your intestines becomes permeable, and begins allowing all sorts of undigested food particles, toxins, and bacteria to make their way into your bloodstream. This can be a pain in the gut, literally. If you're experiencing frequent symptoms like bloating, gas, diarrhea, constipation, fatigue, and brain fog after eating, it could point to a leaky gut. But what causes it? Well, there's no one answer to that question – there are several different factors that can contribute. A few of the most common ones include: Diet: If you're constantly eating processed foods, sugary snacks, and sodas, you're not doing your gut any favors. These types of foods can damage the lining of your intestines over time, making them more permeable. Medications: Antibiotics, NSAIDs (like aspirin and ibuprofen), and acid-blocking drugs can all disrupt the balance of healthy bacteria in your gut. Stress: Chronic stress can wreak havoc on your digestive system by suppressing your immune system and making you more susceptible to digestive imbalance, sickness, and infection. Environmental toxins: Exposure to toxins like pesticides, heavy metals, and mold can contribute to a leaky gut by damaging your intestinal lining and triggering inflammation. Genetics: Some people may be more prone to developing leaky gut due to genetic factors. How does all of this affect your brain? If left untreated, a leaky gut can lead to chronic brain inflammation – which can disrupt the production of neurotransmitters like serotonin and dopamine. This is why it's not uncommon for people with leaky gut to experience symptoms of depression and anxiety. Studies have further linked brain inflammation to an increased risk of brain conditions such as Alzheimer's, Parkinson's, and depression. So, it's not just the gut that becomes affected, but the entire body. Gut Check: 6 Ways to Reset Your Digestion Feeling sluggish lately? Maybe it's time to show your gut some love and give it the attention it deserves. But don't worry, it's not as intimidating as it may seem. Taking steps to improve your gut health can be quite simple and easy to do.Here are six tips to help reset your gut and leave you feeling more energized, healthy, and happy. Mindful Eating Food for thought: your gut is home to trillions of bacteria that help with digestion and immunity. But if you're eating a diet high in processed foods, sugar, and unhealthy fats, you're feeding the bad bacteria and killing off the good guys. A colorful diet rich in fiber, fruits, lean protein, healthy fats, and vegetables can promote the growth of healthy bacteria your gut needs to thrive. Avoid Antibiotics Antibiotics can be life-saving medications when used appropriately. But they can also become detrimental to your gut health. Antibiotics work by killing bacteria, both good and bad, in your body. This can cause an imbalance in your gut microbiome, resulting in digestive issues, weakened immunity, and mental health problems. Vitamin D & Sunshine Vitamin D isn’t just for keeping your bones strong, it also maintains the integrity of your gut barrier and helps the body absorb nutrients like calcium, magnesium, and phosphate, all essential for good gut health. A deficiency has been associated with an increased risk of inflammatory bowel disease (IBD). People with low levels often have less diverse gut microbiomes, which can result in a whole host of additional health issues, including obesity, diabetes, and even depression.Dietary sources: Some of the best food sources include wild-caught salmon, tuna, mackerel, and sardines. Keep in mind, one of the simplest methods to boost vitamin D is to soak up some sunshine! Our bodies actually produce vitamin D when our skin is exposed to sunlight. Just remember to be mindful of your sun exposure and protect your skin. CHOOSING A SUPPLEMENT: Adding a high-quality vitamin D supplement to your routine can make a noticeable difference in your overall mood and energy. When browsing for the perfect formula, opt for one that contains a bioavailable vitamin D3 + vitamin K complex. This ensures that your body can absorb the maximum amount of nutrients possible. And here's a pro tip: Look for the cholecalciferol form of vitamin D, which is the natural form that your body produces when exposed to sunlight. More Magnesium This powerful nutrient plays a key role in the digestive process, ensuring that our bodies can break down food efficiently and absorb the nutrients we need. For starters, it helps to relax the muscles in the digestive tract, allowing food to move through more smoothly and reducing the likelihood of painful cramping or bloating. It also acts as a natural laxative, promoting regular bowel movements and preventing constipation. Dietary sources: There are plenty of magnesium-rich foods to choose from, including leafy greens like spinach and kale, nuts and seeds, whole grains, and fatty fish. CHOOSING A SUPPLEMENT: Magnesium chloride is one of the most highly absorbed forms of magnesium, providing an excellent way to replenish and maintain your levels. Dr. Carolyn Dean, author of The Magnesium Miracle, recommends a liquid magnesium chloride as a safe and effective source since it doesn’t cause the same laxative effects, compared to other types. This allows you to access all the benefits without fear of running to the bathroom all day. Prebiotics + Probiotics The powerhouse duo. Prebiotics are special plant fibers that the body can't digest, instead they act as food for the healthy bacteria (probiotics) that live in your gut. By feeding the good bacteria, prebiotics help to increase their population. This, in turn, prevents the growth of harmful invaders that can cause digestive problems. Probiotics, on the other hand, are the helpful, live bacteria and/or yeast that live in your gut. They prevent the growth of harmful bacteria, reduce inflammation, and enhance nutrient absorption. Some research shows that taking probiotics regularly may lead to lower levels of cortisol - the hormone associated with stress. Together, prebiotics and probiotics form a symbiotic relationship that can have a profound effect on our health and well-being. Dietary sources: Prebiotics are found in various foods like onions, garlic, bananas, oats, asparagus, and apples. Meanwhile, probiotics can be found in fermented foods like yogurt, kimchi, kefir, sauerkraut, and kefir. So, the next time you're at the grocery store, try to pick up some prebiotic and probiotic-rich options to give your gut (and brain!) a boost. CHOOSING A SUPPLEMENT: Adding more probiotics to your diet can be as simple as taking a supplement that contains soil-based strains. Unlike many other types of probiotics that get destroyed by stomach acid before they can work their magic, soil-based probiotics are much more resilient. They can survive the acidic journey through the stomach and make it to your gut to deliver the benefits you're after. When taken regularly, soil-based formulas can help improve digestion, enhance nutrient absorption, and strengthen your immune system. It's like giving your gut an all-star team of bacteria to help it function at its best. Take the Day Off When you experience stress, your body's natural response is to release stress hormones that cause your digestive system to slow down or even stop altogether. This disruption can lead to bloating, constipation, inflammation, and compromised immune health. So, what’s the solution? Incorporating relaxation techniques into your daily routine can work wonders for reducing stress and promoting healthy gut microbiota. Meditation, deep breathing, and yoga are all excellent options to help you feel more at ease. Of course, don't forget the essentials like regular exercise, a nutritious diet, and adequate sleep. All of these factors play a critical role in fending off stress and maintaining a happy, healthy gut. Happy Gut, Happy You Your digestive health can have a significant impact on the functioning of your mind. As we learn more about the complex relationship between the two, it becomes clear that improving your gut health can lead to improved cognitive function, mood regulation, and overall well-being.
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Magnesium: The Unsung Hero Of Heart Health
When it comes to keeping our hearts in the best shape, we often forget the important role magnesium plays. Could this mineral be a missing link to improved cardiovascular health? Let’s take a closer look. Is Magnesium the Missing Link to a Healthy Heart? The risk of heart disease increases with age. A major factor in this increase is magnesium deficiency. Magnesium is involved in over 300 biochemical reactions in the body and is required for proper muscle contraction, nerve function, blood sugar regulation, and blood pressure control. But despite how important this mineral is, nearly 75% of American adults don’t get the recommended intake. Several factors can contribute to magnesium deficiency, including certain medications, chronic stress, gastrointestinal diseases, and a poor diet. A few signs that might indicate you’re not getting enough magnesium include: Fatigue Muscle cramps or spasms Asthma Anxiety High blood pressure Osteoporosis Migraines Magnesium and Heart Health Heart health is directly linked to your magnesium levels in the body, as this mineral helps to keep the heart muscle relaxed and functioning properly. Let’s explore this connection. Helps regulate heart rhythm The highest levels of magnesium reside in the heart. Electrolytes, including sodium, calcium, and potassium, are transported into the cells by magnesium, a process crucial to a healthy heart. A magnesium deficiency can change the way electricity flows through the heart, and as a result, alter the heart's rhythm. Aside from preventing erratic electrical conductivity in the heart, magnesium also coordinates the activity of the heart muscles and nerves that regulate the heartbeat. A 2013 study showed that low magnesium levels can lead to atrial fibrillation, the most common heart rhythm disorder, which occurs when the electrical system of the heart causes the upper chambers to quiver. Considering that the CDC estimates between 2.7 and 6.1 million people struggle with AFib, it might be wise to start giving magnesium deficiency a closer look. Supports a normal blood pressure Magnesium increases the production of nitric oxide, a signaling molecule that helps relax blood vessels. This means magnesium may play a role in maintaining a normal blood pressure range. The right balance of minerals - sodium, potassium, calcium, and magnesium play a central role in the normal regulation of blood pressure. Research suggests that diets with adequate magnesium may reduce the risk of high blood pressure (hypertension). Helps regulate muscle contractions Magnesium acts as a gatekeeper, controlling the influx of calcium necessary for muscle contractions. If magnesium levels are too low, the cells can become overloaded with calcium; leading to hyperexcitability and calcification. Instead of relaxing when needed - your muscles contract too much, causing frequent cramps or spasms. The popularity of calcium supplementation often leads to a neglect of magnesium, yet both minerals are essential for our bodies to function the best. Promotes blood sugar balance Insulin is a hormone that helps move sugar from your bloodstream and into your cells to be used for energy. If you have insulin resistance, your body doesn’t respond well to insulin and can’t use glucose (sugar) from your blood for energy. Lack of magnesium is one of the major reasons why cells stop responding to insulin. When magnesium levels are low, glucose can’t enter cells and high levels of sugar build up in the blood as a result. Having insulin resistance increases your risk of type 2 diabetes, high blood pressure, high cholesterol, and other health problems. Are Magnesium Supplements Good For Your Heart? A 2000 study from Circulation suggests that magnesium is essential for heart health. Half of the patients participating in the study took 365 mg of magnesium twice daily for six months, while the other half took a placebo. Patients who took magnesium reported less stress on the treadmill and better vessel function. Almost 75% of the participants began with a magnesium deficiency, but most rose to normal levels by the end. Research continues to reflect the benefits of magnesium for the heart. It’s been shown that magnesium supplements may potentially improve: Hypertension Cardiomyopathy Congestive heart failure Cardiac arrhythmia Supraventricular tachycardia Ventricular arrhythmia Atherosclerosis Coronary vasospasm Oxidative stress and myocardial injury Thrombosis Mitral valve prolapse With all of this in mind, it’s clear to see the vital role that magnesium plays in your heart health. If you feel you may be magnesium deficient, you can work toward optimizing your magnesium levels through proper diet and dietary supplements. Should I Take a Magnesium Supplement? During your weekly grocery trip to the produce section, you may not realize that the quality of nutrients in our food has declined over the past 70 years. Research shows that many fruits, vegetables, and grains grown today contain less protein, magnesium, calcium, phosphorus, iron, riboflavin, and vitamin C than those grown decades ago. And as our soils become increasingly depleted of minerals, it’s becoming more and more difficult to get the minerals we need from our food. This is particularly true for magnesium. There are many dietary sources of magnesium, including whole grains, dark leafy greens, fish, nuts, legumes, and avocados. However, supplementation may be necessary to help fill in the gaps. Magnesium supplements come in a wide range - magnesium oxide, citrate, and glycinate to name a few - but liquid magnesium chloride is one of the most effective. This form can penetrate the cells quickly to ensure optimal benefit. You can also easily adjust the dosage according to your needs. Keep in mind that low-quality magnesium supplements can lead to unpleasant gastrointestinal side effects. As a result, you may experience cramping or diarrhea. When this occurs, it means most of the magnesium you've taken was wasted instead of being absorbed by your body. A high-quality liquid supplement can provide a better absorption rate and minimize stomach discomfort. Side Effects And Risks For most, adding a magnesium supplement to optimize heart health is considered safe. However, some people may need to consult a healthcare professional before starting a new supplement. If you have chronic kidney disease, or if you take antibiotics, proton pump inhibitors, diuretics, or bisphosphonates, you should seek out more guidance. Key Takeaway Magnesium is arguably one of the most important minerals for cardiovascular health. While there are many other factors at play, it’s clear that magnesium deficiency can contribute to an increased risk of heart-related conditions. For this reason, ensuring adequate dietary intake of magnesium or taking a quality liquid mineral supplement may be a wise choice if you want to take steps to protect your heart health long-term. Not sure where to start? Give our amazing customer service team a call for more.
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The Importance Of Electrolytes For Energy And Performance
When energy levels fall, it might sound like a quick fix to increase your calorie intake, consume an energy drink, or sleep more at night. The problem? That may not actually be what you need. A simple electrolyte imbalance could be the culprit. Instead of resorting to temporary fixes, keep reading to learn what electrolytes are and how they can help with your energy levels, health, and performance. What Are Electrolytes? Many understand the key role that hydration plays in keeping us healthy and active. But when most people start working out, aside from the increased water intake, there's little concern about electrolytes. What are electrolytes and why do they matter? Electrolytes are minerals in your blood and other bodily fluids that carry an electric charge. Sodium, chloride, potassium and calcium are all types of electrolytes. These electrically charged compounds help our body do most of its work - from producing energy to contracting your muscles. They are essential for carrying out many key functions, including: Maintaining the proper balance of fluids in your body Regulating blood pressure Powering your muscles (including your heart) Helping to mineralize your bones Regulating nerve and muscle function Let’s have a closer look at how the following electrolytes play a role in energy production: Magnesium: Magnesium is a cofactor in many reactions along the ATP production chain. Magnesium also regulates both potassium and calcium channels that support energy metabolism. Potassium: Potassium supports energy production in the cells, and with that, everything we do – from walking to just sitting and standing – depends on it. Potassium is the main electrolyte in intracellular fluid, and it determines the amount of water inside the cells. Calcium: Calcium is central to nerve and muscle function. Calcium ions play an important role by building interactions between proteins. In addition, calcium is a key regulator of mitochondrial function and acts within the cell to stimulate ATP production. Do Electrolytes Give You Energy? Electrolytes alone don’t provide an instant energy boost. But without them, it’s guaranteed you’ll feel less than 100%. Your energy is derived from the food you eat, which is converted into glucose and stored in your muscles as glycogen. When your body needs energy, it breaks down glycogen into glucose and uses it for fuel. Electrolytes help regulate this process, but they do not provide energy themselves. The role that electrolytes play in your energy levels is mostly related to being properly hydrated. When you're dehydrated and low on electrolytes, your body becomes fatigued very quickly. But by making sure you have electrolytes in what you’re drinking, you can re-hydrate for peak performance. What Causes An Electrolyte Imbalance? Sweaty after a tough workout? As you sweat, you naturally lose electrolytes, which leads to dehydration if they aren’t replenished. When you're dehydrated, the body loses fluids and electrolytes at a much faster rate than it can replace them. This is where your vital organs – heart, lungs, and others – have to work exceptionally hard if they don't have enough fluid to use. You've probably felt the effects of dehydration if you’ve ever experienced light-headedness or dizziness during or after exercise. Given their importance, it’s no surprise that an electrolyte imbalance can be caused by: Losing fluids as a result of sweating, diarrhea, or vomiting Not drinking or eating enough Chronic respiratory problems, such as emphysema Medications such as steroids, diuretics and laxatives Common Signs & Symptoms Without enough water, sodium and other minerals, your body will struggle to deliver essential nutrients to cells. As a result, you may experience common signs of an imbalance: Fatigue Irritability Moodiness Dizziness Cramps Irregular heartbeat Mental confusion Proper Hydration is Key Electrolytes help make the most of your water, which is the key to proper hydration. Water is our body’s best form of transportation. When you're well-hydrated, nutrients can easily travel around your body, which aids in digestion and absorption. So if you're someone who likes to sweat it out at the gym, run marathons, or just enjoy spending time outdoors in the summer heat, then you know how important it is to stay hydrated. Keeping lots of water on hand is great, but it won’t do the job alone. If you drink only water without also replacing the nutrients you've lost, you're likely to have an electrolyte imbalance. A common mistake that many make is assuming that any form of electrolyte-enhanced liquid will do. For example, many popular sports drinks are designed to replace the electrolytes lost during exercise. However, that quick burst of energy is mostly due to large quantities of sugar or caffeine. To replenish electrolyte levels, try the following healthy and natural alternatives below. 6 Ways You Can Replenish Electrolyte Levels Naturally By following these tips, you can make sure that you’re getting the electrolytes you need to stay healthy and avoid problems down the road. 1. Liquid electrolyte supplement Need a convenient, healthy way to replenish the balance of electrolytes in your body? Simply add a liquid multi-mineral formula to your daily routine. You can mix it into your water, juice, or smoothie for easy consumption. Be sure to start off slow and work your way up if you're not used to using an electrolyte formula. 2. Eat plenty of potassium-rich foods Bananas, sweet potatoes, avocados, spinach, and tomatoes are all great choices. 3. Drink coconut water This natural beverage is packed with electrolytes and provides a great way to rehydrate after a workout. 4. Stay hydrated Aim to drink half your body weight (in lbs) in ounces per day. Add ¼ tsp of sea salt in every pint of drinking water to restore minerals. 5. Limit your caffeine intake Since coffee and other caffeinated drinks are diuretics, too much caffeine can be dehydrating. 6. Don’t push too hard If you're feeling cramps or fatigue, stop exercising and replenish your fluids and electrolytes. If you’re feeling sluggish, tired, or having some difficulty with your athletic performance, one factor to check into would be your electrolyte levels. Balanced nutrition and a high-quality electrolyte formula are great ways to help maximize and hydrate the body on a cellular level. By staying properly hydrated, you'll feel your energy increase and achieve better physical performance, emotional health, and much more.
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