What Type of Magnesium is Best For You?

Magnesium has been in the spotlight over the past few years—and with good reason!  Magnesium is an essential mineral (meaning that your body does not produce it on its own, so you need to get it from outside sources), and it’s involved in over 300 metabolic reactions, including muscle contraction, nerve signal transmission, and energy production. Magnesium deficiency is a common problem among adults, with estimates suggesting that nearly half of adult men and women in the US aren’t getting enough. It’s no wonder that magnesium supplementation seems to be all the rage as of late. You can find magnesium in a wide variety of whole foods sources such as: Dairy products Dark chocolate Leafy greens Meats Nuts and Seeds (sunflower seeds, pumpkin seeds, cashews, and almonds) Whole grains But you may not be meeting your needs adequately from food alone which is where a supplement could come into play to ensure you’re giving your body what it needs to thrive. Still, before adding magnesium to your supplement regimen, there are a few key considerations. Different deficiency symptoms call for different magnesium types—and there are quite a few! Let’s get to know some of the most common types of magnesium and the reasons you may consider taking them. Types of Magnesium Magnesium Citrate  What it is: This form of magnesium is bound together with citric acid, a compound found naturally in citrus fruit. Uses: Magnesium citrate is more readily absorbed in the GI tract, which helps increase your magnesium levels and treat a deficiency. It has a natural laxative effect, so it’s commonly used to treat constipation. If you have any GI issues, magnesium citrate may not be right for you—the stimulating effect on the gut can cause unwanted side effects like cramping and diarrhea. Magnesium Oxide  What it is: Magnesium oxide is a salt (a compound that has positively and negatively charged atoms and no net charge) that combines magnesium with oxygen. It’s usually sold as a powder. Uses: This form is not as readily absorbed by the GI tract as other forms of magnesium. Magnesium oxide is used for short-term relief of specific GI issues, such as heartburn and constipation, so if you have a clinical deficiency, it is not the right choice for you. Magnesium Glycinate  What it is: Bound to the amino acid glycine, this form of magnesium is an organic chelate complex—or a combination of molecules that boost mineral absorption.  Uses: Glycine enhances sleep quality and neurological functioning in humans. For this reason, magnesium glycinate is a good choice if you’re hoping to sleep deeper and enhance your state of relaxation. Magnesium Malate What it is: This form of magnesium includes malic acid, which is naturally found in acidic foods like fruit and wine. Uses: Malic acid is used in energy-producing processes in your body. So, magnesium malate is occasionally recommended for those with chronic fatigue syndrome or fibromyalgia. Still, research is limited on its efficacy in boosting energy levels in these conditions. Magnesium Chloride  What it is: This magnesium salt includes chloride and is often sold as a topical cream or lotion.  Uses: Magnesium chloride is fairly multipurpose. It can help to replenish low stores of magnesium in the body, soothe sore muscles, and absorb calcium. It is one of the most bioavailable forms—meaning, your body can absorb it—of magnesium, ranging from 35-70%. Magnesium Sulfate  What it is: This combination of magnesium, sulfur, and oxygen is commonly sold as Epsom salt.  Uses: Epsom salts are most often dissolved in a bath to soothe sore muscles. The magnesium is absorbed transdermally (through your skin). As an oral supplement, magnesium sulfate can be used as a laxative for the short-term treatment of constipation.  Magnesium Lactate What it is: Magnesium lactate is used as a food additive to regulate acidity. When bound to lactic acid, magnesium has been shown to have greater bioavailability. Uses: This type of magnesium is often prescribed by doctors to correct magnesium deficiency and the symptoms that come along with it: muscle cramps, tiredness, irritability, and depression. Some brands are also formulated to treat symptoms of high stomach acid levels, such as heartburn. Magnesium L-threonate  What it is: This salt is formed by mixing magnesium with threonic acid, a metabolite (a substance produced during metabolism) of vitamin C. Uses: Studies have shown that Magnesium L-threonate may be effective in increasing magnesium concentrations in brain tissue. This potential boost in brain cells may allow magnesium to increase nerve functioning, prevent age-related memory loss, and aid in symptoms of depression. Recommended Amounts  For magnesium supplementation, the tolerable upper limit (the maximal daily intake unlikely to cause harmful effects) is 350 milligrams. Exceeding this dose can lead to side effects such as diarrhea, cramping, and nausea.   The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily and 310-320 mg for women. Pregnancy requires a slight increase of about 350-360 mg daily.  The Bottom Line  Whether you’re looking to promote more restful sleep, regulate your digestion or soothe sore muscles, magnesium could be a missing puzzle piece to help you live a more Nutritious Life.  A good rule of thumb is to eat a daily diet that includes some magnesium-rich foods and speak to a physician before adding any form of magnesium supplementation to your diet. If your blood levels are low, take a supplement as directed by your healthcare practitioner to correct a deficiency. WANT FREE Magnesium to try? Get Magnesium Breakthrough 30-cap FREE with any subscription to the Sleep Breakthrough Stack. Discover the ultimate combination that will help you experience superhuman sleep. Get yours here. (Image: Shutterstock)

7 Items You Need for Better Sleep

How do you sleep? If you’re one of the rare unicorns that can sleep soundly every night, we applaud you. However, you’re definitely the exception, not the rule. Studies have found that 70 percent of adults report struggling to sleep at least one night a month, and 11 percent report insufficient sleep every night. Sleep issues affect 50 to 70 million Americans. No wonder those late night infomercials do so well…we’re all awake!  A study published by the app Sleep Cycle showed that February is the worst month for getting quality sleep. “This may be because the hormone melatonin is important for sleep and you need sun exposure to produce melatonin,” says  Seema Sarin, MD, Director of Lifestyle Medicine, EHE Health. “So, you have less melatonin during the dark winter months and this affects your sleep.” And, we all know how important sleep is to our physical and mental wellbeing.  The good news is that there are tools to help you not only fall asleep faster, but stay asleep. We spoke to sleep experts to share their favorite items that we can all try.  A Proper Mattress “A good mattress is probably one of the most important tools in a good night’s sleep. You need a mattress that is both firm, for maximum spinal alignment and soft, for optimal pressure relief on your hips and shoulders. The problem is that every choice you have out there requires you to compromise. You have to choose either a firm mattress or a soft one.  Intellibed uses the Gel Matrix technology that gives you both firm and soft at the same time.  It is an engineering phenomenon and truly does provide you with both. While a mattress supports your body, technology like Sleep Genius prepares your mind for optimal sleep.” —Collin House, sleep expert for Intellibed  Try: Birch Natural Mattress, starting at $1,299; and Sleep Genius Smart Base, $2,400 Upgrade Your Linens “I recommend getting allergy covers for your mattress and pillows even if you don’t have allergies just to keep dust and other particles out of your bedding. If that’s not in your budget, at least aim to wash your sheets once a week!  Is there anything better than getting into a freshly made bed with clean sheets?” —Lauri Leadley of Valley Sleep Center TRY: Luxome Bamboo Sheets, $129  Diffuser, Air Purifier and White Noise Machine “Ideally, your bedroom should be comfortable and be reserved for sleep and intimacy so that you associate the space with sleep. The temperature should not be too hot or cold. Make sure that the room is dark and there aren’t any shining or flashing lights. I recommend you invest in a great white noise machine, air purifier and diffuser.” —Seema Sarin, MD, Director of Lifestyle Medicine, EHE Health  TRY: CHI Egyptian Aromatherapy Ultrasonic Essential Oil Diffuser, $25; Guru Nanda Essential Oil Diffuser and Humidifier, $80; and Pure Enrichment Wave Sleep Therapy sound machine, $30 Blackout Shades & Orange Light Bulbs “Get the lighting right. I use a combination of black out shades and a bedside lamp with orange tinted light bulbs.  I love this combination because I get a warm candlelight glow in my room at bedtime but can open the blinds first thing in the morning to bring in the daylight.”   —Lauri Leadley of Valley Sleep Center TRY: Redi Paper Shade, $45 and Amber Lightbulb, $20   

Bedtime Stories for Adults: The Best Apps and Podcasts to Lull You to Sleep

Attempting to juggle work, family, friends, extracurriculars, exercise, household chores—and, oh yes, the stress of a global pandemic—means that it often feels like there’s barely enough time to take a deep breath, not to mention get adequate rest. As a result, more than 1 in 3 American adults are “short sleepers,” which means they get less than 7 hours of slumber a night, according to the U.S. Centers for Disease Control and Prevention (CDC). While numerous studies have suggested that subjecting our eyes to the blue light emitted from our computers, phones and tablets close to bedtime decreases the amount of restful REM sleep and impacts the body’s natural circadian rhythms, tech can actually be a beneficial tool for getting some R&R if used correctly. Here’s a hint: By lowering the light output and listening instead of looking, you’ll sleep more soundly. And we can’t stress enough the importance of a good night’s sleep. We also know that bedtime stories don’t have to be for the kids only. That’s why we’ve rounded up some of the best bedtime apps to help busy adults sleep deeper each night. Utilizing white noise, meditation techniques and more, these rest-related apps and podcasts offer serenity now. RELATED: 3 Simple Health Hacks for Better Sleep  Bedtime Stories for Adults: Apps and Podcasts for Deep Sleep White Noise Lite App If you can’t wind down using the automated white noises most machines offer, this is the sleep app for you. It allows you to build your own combo of soothing sounds to create a personalized sleep soundtrack. Layer and loop 40+ sounds already on the app, or record your own to add to your mix. Use it at night for sleep or while working during frazzled moments to help your brain focus. White Noise Lite App: Free; available in the App Store and on Google Play Sleep With Me Podcast Billed as “bedtime stories to help grown ups fall asleep in the deep, dark night,” this app is all about treating us adults to a tale before bed. Inspired by host Drew Ackerman’s own childhood insomnia and with episodes dating back to 2013, each episode of Sleep With Me will talk you through long, subdued and tangent-filled stories. His uber-soothing and monotone voice will likely ease you off into dreamland far before the 60+-minute episode wraps up. Don’t sweat it if you’re still awake, though. There are more than 940 episodes of Sleep With Me in the archives. sleepwithmepodcast.com: available through Apple Podcasts, Spotify and on most major podcast streaming services Sleep Cycle App Do you ever feel like your alarm rings just as you were finally getting into your sleep groove? Stop hitting snooze and start tracking your sleep patterns with Sleep Cycle. Instead of abruptly jolting you awake at the same set time each day, this app uses movement and sound recording and sleep pattern analysis to wake you up gently during a lighter sleep period. Sleep Cycle App: Free for basic or $29.99 per year for premium; available in the App Store and on Google Play RELATED: The Expert Advice You Need to Establish a Sleep Schedule—for You and Your Kids Nothing Much Happens Podcast This podcast’s name describes the concept perfectly. In each episode, yoga and meditation teacher Kathryn Nicolai shares a bedtime story where, well, not much actually happens. Fans say tuning in helps calm their ruminating or racing minds at the end of a long, tense day. If you’re a stickler for a story’s ending, fear not: Nicolai tells the tale once all the way through, then again at a slower pace so you know how it ends (and can drift off to sleep before the final word). nothingmuchhappens.com: available through Apple Podcasts, Spotify and on most major podcast streaming services Slumber App Scroll through a library of meditations, stories, soundscapes, and songs custom-made to quell a busy brain. Each of the techniques used in the audio options—including guided imagery, progressive muscle relaxation and breath control—are specifically chosen because they are recommended by research-based organizations like the National Sleep Foundation. The app is updated weekly, so you can stick with what you love or hop around to find something new. Slumber App: Free for basic, bonus in-app purchases also available; available in the App Store and on Google Play (Photo credit: Shutterstock)

Tart Cherry Juice 101: The Many Benefits of This Delicious Juice, Explained

Just like many fruits, all cherries are a smart pick—packed with antioxidants, low in calories and rich in hydrating powers. But can its juice actually stack up? Science says yes, absolutely. RELATED: Is Celery Juice Good for You? This sour juice is made with ruby-hued cherries that contain 20 times more vitamin A and five times the level of antioxidants as sweet cherries. Get this: An 8-ounce glass of the juice is equivalent to eating about 100 tart cherries! The Many Health Benefits of Tart Cherry Juice Each 8-ounce glass offers the following macro- and micronutrients, according to the United States Department of Agriculture (USDA) FoodData Central nutrition database: 159 calories 1.5 grams of fat 1 gram of protein 37 grams of carbohydrates 33 grams of sugars 35 milligrams calcium 433 milligrams potassium Tart Cherry Juice Is an Antioxidant Champion As a whole fruit, cherries deliver a wide range of health benefits, including lowering your risk for certain cancers and acting as a natural anti-inflammatory. So it’s no surprise that the juice is no slouch either, thanks largely to the hefty dose of antioxidants we mentioned earlier. It’s especially high in anthocyanins, a powerful flavonoid that gives dark fruit their hue. On an average day, an American consumes 12.5 milligrams of anthocyanins, and a single 8-ounce cup of tart cherry juice offers about 60 milligrams. RELATED: 7 Delicious Anti-Inflammatory Foods to Eat Daily Tart Cherry Juice Helps Lower Blood Pressure Drinking tart cherry juice has been found to help lower blood pressure, according to a 2018 study done on seniors—and significantly, women and men were both included in the study. Tart Cherry Juice Helps Improve Sleep As demonstrated in this 2018 study, the juice improves sleep time and efficiency by increasing tryptophan availability. Tart Cherry Juice Reduces Post-Workout Soreness In a 2015 study done on trained athletes with a high-intensity cycling regimen, tart cherry juice reduced post-workout muscle soreness, accelerating recovery by reducing inflammation. Tart Cherry Juice Can Even Ease Symptoms of Arthritis In multiple preliminary studies, the juice appears to ease symptoms of two different kinds of arthritis. It provided relief for people with mild to moderate osteoarthritis in their knees. Meanwhile, it also helped older adults suffering with gout, an inflammatory condition caused by too much uric acid in the body; tart cherry juice lowers uric acid levels. How Much Tart Cherry Juice Should We Drink? Even though it does offer a range of health benefits, you don’t want to overdo it. Here’s why: Even though it doesn’t taste uber-sweet, each cup of unsweetened tart cherry juice still packs in 33 grams of sugar. Although it might not taste very sweet, that’s close to the amount of sugar you’d find in a 12-ounce can of Sprite. And although the juice has many benefits, one thing it loses compared to whole fruit is its gut health-boosting, appetite-squelching fiber. To score the biggest nutritional benefits, it’s ideal to vary your sources of anthocyanins and other antioxidants. In other words, don’t sip tart cherry juice alone — mix up your superfoods! RELATED: What Are Antioxidants and Are They Really That Important? With all of this in mind, we recommend sticking to 2 to 4 ounces of tart cherry juice per day, which you can stretch with club soda or sparkling water if desired. Where to Buy Tart Cherry Juice Most supermarkets and health food stores stock tart cherry juice. Before you check out, read the label (on the actual bottle or the online screenshot) to ensure that it’s 100% tart cherry juice with zero added sugars. Here are three varieties you can get delivered to your door: Indian Summer Montmorency Tart Cherry Juice ($3.88 for 46 ounces, walmart.com) R.W. Knudsen Family Organic Just Tart Cherry Juice ($8.29 for 32 ounces, target.com) Cheribundi 100 Percent Tart Cherry Juice ($29 for 12 8-ounce bottles, cheribundi.com) (Image: Shutterstock)

How To Buy a Mattress in a Pandemic

I don’t know about you, but I still like to go shopping in a physical store. COVID has made that a little more complicated. While the convenience of getting something shipped right to my door is amazing (thank you Amazon, Wayfair and essentially every store on the planet!), there are still some things that I personally like to touch and test out before purchasing. One in particular—a mattress. Recently, I was in the market for a new mattress. In the past,  this was  really fun for my husband and I.  We would go into a store, jump (I mean lay) on every mattress in sight (at least 10 times) and then decide which was the perfect one for us.  But with the state of the pandemic, we had to pause. Is that even safe to do anymore? Stores are open and are supposed to be going through the proper safety procedures, but can we trust them? Is there another way to purchase a mattress that we know will fit our needs without going in a store?  You all know sleep is essential for our health.  Getting the proper 7 to 8 hours helps your body to recharge, remain healthy, stave off diseases and think more clearly. We can’t function without it, so you don’t want to mess around with one of the most important tools to help you get those zzzzz’s. So, I turned to the experts to help us in our search for a safe way to buy a mattress at this time.  Lexie Sachs is a Fiber Scientist and the Textiles Director at the Good Housekeeping Institute. Her job is to test every product on the market—from diapers and towels to workout leggings and mattresses to help us know which is the best on the shelves.  “Not to add more pressure, but buying a new mattress is one of the most important purchases you’ll make for your home,” Sachs says. “It needs to be comfortable and supportive to give you the best possible sleep, and durable so you won’t have to replace it within a few years. And because mattresses can get pricey, you want to make sure you’re investing in one that’s actually worth the cost.” Below are Sachs tips on how to find the best mattress (without stepping into a store).   HOW MATTRESS TESTING IS DONE The Good Housekeeping Institute Textiles Lab reviews mattresses of all kinds, from traditional innerspring mattresses that you buy in stores to foam mattress-in-a-box styles that you buy online. On top of researching the brands, materials, and features, we have product experts and consumer testers try them out, and we survey our tester panel to get in-depth reviews from thousands of real users. We ask questions to learn everything about the mattresses, from the shopping experience and delivery, to first impressions of comfort, to how they have held up over time. We also ask about any issues encountered and how those issues were handled by customer service. We want to make sure that not only is the mattress good, but that the brand also is trustworthy since there are many new companies popping up in this space with bold promises. We also research the brands ourselves to learn more about their materials, policies, and more fine details.  And we have our product experts review them in person to get a better idea of how they feel and hold up over time. We continue to follow up with our testers and experts each year to see if there are any changes.  KNOW YOUR COMFORT LEVEL People will have their own personal levels of comfort in terms of how they want to shop for a mattress during the pandemic, but the good news is that there are great options for everyone. There’s the traditional in-store method, and many stores have reopened with safety precautions in place. Then there’s online shopping with white glove delivery, where a service will set up the mattress in your home (and many will remove your old mattress for you). Lastly, there’s online shopping where the mattress is shipped compressed in a box for you to set up on your own. This may be too much work for some, but it’s a good option for people that need a new mattress but don’t want anyone entering their homes during the pandemic. CONSIDER ONLINE SHOPPING Obviously I’m biased, but I would recommend checking out our Good Housekeeping mattress roundups. I’ve done the background work to make sure these are trustworthy brands as there are a lot of highly marketed mattress companies that have issues with customer service or the mattress itself. From there, consider your preferences in terms of delivery/set up and the mattress itself. CONSIDER YOUR SLEEPING STYLE AND POSITION  The main thing is personal preference: If you prefer a firmer bed with a more bouncy feel, you’ll want an innerspring mattress. If you prefer a pressure-relieving material that you sink into, opt for memory foam. You can also find hybrids that offer both coils and memory foam so you get the best of both worlds.  You should also consider your sleeping position because you need to make sure your spine is properly aligned. If you’re a stomach sleeper, you’re best off with a firm mattress. Side sleepers need a softer surface so there isn’t too much pressure around your joints. And back sleepers (or those who switch positions a lot) can opt for something in between. And when you’re online shopping, be sure to check the trial period and return policy so you can get a refund if you don’t love what you pick. YOU CAN STILL TRY IT OUT Look for mattresses with free trial periods so you can return them if you don’t love them. Most online mattress brands have generous policies where you can return the mattress within three months, or often longer. Even without a pandemic, this is a great way to make sure you love your mattress and are comfortable with the

Better Sleep Starts at Dinner

Many of us are trying out new things on the regular with the hopes of calming ourselves before bed and getting a sounder night’s rest. We turned off our electronics 30 minutes before bed, we dimmed the lights, stopped sipping coffee after noon, and even sprayed our pillows with lavender. But, some of us are still struggling to get those zzz’s.  What if we were to tell you that there are certain foods that may help us sleep better? Well, science has shown us that getting better sleep can start at dinner. Tryptophan for example is an amino acid that encourages the release of sleep hormones, and is found in some of the foods you love. How you eat also matters. Digestion slows when you’re laying down causing you to be uncomfortable when trying to go to bed on a full stomach. So eating a large meal late in the evening can also have an affect on your shut eye.  To help you reap all the snoozing benefits, we’re sharing eight of the top foods (with recipes!) to add to your evening. Plus, the four things you’ll want to avoid.  Eat up and you’ll be having sweet dreams before you know it.  SLEEP AND WEIGHT Before we dig into what you should be eating, here’s a little breakdown on how sleep affects your weight. A third of US adults report they do not get the recommended 8 hours of sleep a night. Studies show that the less hours of sleep you get, the higher your risk is of obesity. Why? It all has to do with your hypothalamus, the region of the brain that stimulates appetite and promotes fat storage. Leptin is a hormone that suppresses appetite and ghrelin is one that regulates hunger and food intake. Sleep deprivation lowers the levels of leptin and increases the levels of ghrelin, which may cause us to eat more.  FOODS FOR BETTER SLEEP Almonds + Cashews: These go-to nuts contain magnesium, a mineral which acts like a natural sedative. Even a small deficiency in magnesium can lead to trouble in the sleep department.  Eat Empowered: Cucumber Avocado Nori Rolls with Cashew-Carrot Dipping Sauce Apricots: Not only pretty (and a Nutritious Life favorite color!) and deliciously tangy-tart, they’re chock full of vitamin C which can help relieve stress. Vitamin C-rich foods have been shown to help your body recover faster from stress, and fewer rattled nerves may mean a mellower slumber.  Eat Empowered: Apricot Dijon Glazed Salmon Asparagus: These green stalks are famous for helping us cleanse but they are also high in folate. Folate is essential for a healthy cardiovascular system and has been linked to anxiety and mood regulation, both which can affect our slumber.  Eat Empowered: Truffle Roasted Asparagus with Shallots Bananas: Sweet and creamy, this fruit is a source of melatonin, a sleep hormone, as well as potassium, which helps normalize heartbeat.  Eat Empowered: Chicken with Banana Curry Cheese: Particularly swiss or cheddar, cheese is a good source of tryptophan. Tryptophan is an amino acid that encourages the release of melatonin. The hormone melatonin helps to decrease the time it takes to fall asleep, increases sleepiness and may also increase the amount of time you spend asleep.  Eat Empowered: Bowtie Mac and Cheese Nutmeg: The smell screams “apple pie,” but researchers have shown that nutmeg improves blood pressure and cholesterol levels, and it’s also earned a reputation as a home remedy for menstrual cramps and anxiety.  Eat Empowered: Nutmeg Shrimp and Spinach Pasta Skillet Tart cherries: Considered a symbol of immortality in ancient China, this fruit is loaded with anthocyanins, an important type of antioxidant that lowers inflammation, as well as cholesterol and triglyceride levels. But they’re sleeping beauties, too, since cherries are a natural source of melatonin. Eat Empowered: Chipotle Cherry Pulled Pork Oatmeal: Oats contain more tryptophan per serving than turkey, the food famous for making you sleepy. This amino acid is converted to the feel good and sleep controlling hormone, serotonin. Not only that, but just one cup provides you with 60 mg of magnesium. If you have trouble quieting down your brain at night, a lack of magnesium might be to blame. Optimal magnesium levels are needed for getting your best sleep. Eat Empowered: Mushroom and Herb Steel-Cut Oat Risotto FOODS TO AVOID High fat meals: Heavy meals loaded with unhealthy fats and refined carbs, have been shown to cause disturbances in the sleep/wake cycle and disrupt the body’s natural circadian rhythms and make it more difficult to fall asleep. Added sugars: The sweet stuff will affect blood sugar levels, giving you a short burst of energy, before a large drop. As blood sugar levels fall, sleep can be disrupted in the middle of the night. Caffeine: That cup of coffee at night may cause insomnia and restlessness. Try to avoid soda, coffee, tea and chocolate after 12:00 p.m. Alcohol: Alcohol may help you fall asleep faster, but the quality of sleep through the night will be impacted for the worse and you’ll likely wake up feeling groggy.  (photo credit: Shutterstock)