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Many Americans have an essential nutrient deficiency that can help reduce stress, improve sleep and reduce anxiety and depression – but experts say some simple tricks may help promote it.
Studies have found that about 50% of Americans have a decrease in magnesium, which can contribute to increased risks of conditions such as fatigue, muscle cramps, weak bones, poor blood sugar control and heart disease and diabetes.
“Signs of low magnesium may include restless sleep, muscle cramps, anxiety, fatigue, fatigue, or constipation,” said Leh Kayeler, PhD, a clinical psychological and sleep expert, a clinical psychologist and sleep specialist in Virginia.
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For people with deficiencies, eating magnesium -rich foods or magnesium supplementation can help, Kayler told Fox News Digital.
Magnesium supplements, which help support melatonin production, skyrocketed in recent years, according to reports, even crossing fish oil and probiotics. But minerals can also be found in foods like leafy greens, nuts, seeds, beans, fish and dark chocolate.
Magnesium is found in legumes, nuts, seeds, whole grains and leafy green vegetables. (Istock)
According to nutritionists, magnesium can be increased through many simple and delicious snacks.
Eating these common foods before bed can trigger sweet dreams or night areas.
New York City -based dietist nutritionist Maddi Paskerelo recently told Genuinely The magazine that she recommends a pitched medjool date with a spoon of pumpkin seeds before bedtime.
Pumpkin seeds according to the US Agriculture Department, with fiber, protein and iron, provide a rich source of magnesium – up to 120 mg per 2 tablespoons.
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Date, meanwhile, pack fiber, B vitamins, potassium and some magnesium.
The snack has an additional benefit of protein and fiber reducing appetite, which can make it difficult to sleep.
Adequate magnesium can reduce stress, improve sleep and reduce the risk of anxiety and depression. (Istock)
He said that peanuts or almond butter can be used as an alternative. Kayeler also suggested Tahini, or plain, roasted pumpkin seeds.
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But magnesium is not a cure, all, Paskerello warned.
“Magnesium-rich snacks will not address the necessary sleep issues before the bed, as it may not be the consumption of magnesium that is first guilty,” Paskerello shares.
He said, “All this is being said, for most people, there is no negative aspect to consume a snack containing magnesium or drink before bedtime and to see how it makes you feel,” he said.
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Dr. Mark Kovax, PhD, a sports scientist and longevity expert at Atlanta, Georgia agreed that magnesium is not “magic pill”.
According to experts, dates distribute fiber, B vitamins, potassium and some magnesium. (Istock)
“But for many people this is the missing link in his night routine,” Kovax told Fox News Digital.
“Whether through food, tea, or supplement, continuously adding magnesium can help the body relax and improve the quality of overall sleep,” he said.
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He recommends herbal tea such as chamomile or ruins. For those taking the supplementary passage, he suggests magnesium glycinet or citrate, which are better absorbed and soft on the stomach.
Magnesium works best with good sleep habits, adding Kovax, such as a cool room, limiting a regular sleeping schedule and blue light – which can come from the screen – before sleep.
