Month: December 2017

Categories
Motherhood

Should We Buy Our Babies Christmas Presents?

Mila Kunis and Ashton Kutcher are parents to two children—a 10-month-old son, Dimitri Portwood, and a 3-year-old daughter, Wyatt Isabelle—and with Christmas around the corner, you’d think this famous family is preparing to celebrate big. But they’re not—in fact, they’re choosing to not give a single thing to their children.

“We’re instituting [no presents] this year because when the kids are [younger than] 1, it doesn’t really matter,” Kunis told People. “Last year when we celebrated Christmas, Wyatt was 2, and it was too much. We didn’t give her anything—it was the grandparents. The kid no longer appreciates the one gift. They don’t even know what they’re expecting; they’re just expecting stuff.”

“We’ve told our parents, ‘We’re begging you—if you have to give her something, pick one gift. Otherwise, we’d like to take a charitable donation, to the Children’s Hospital or … whatever you want,’” she added.

Now, before you call Kunis and Kutcher the Scrooge Parents of the Year, let’s give them some credit. Asking if we should buy our babies Christmas presents is an absolutely valid question.

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This year, my fourth baby will celebrate his first Christmas, and Kunis and Kutcher have sure made me feel more confident in skipping gifts for my little one.

For starters, we just bought all the essentials in time for his September birthday. He has cute clothes, cozy blankets, a soothing swing—you name it, he probably has it. There is truly nothing he needs. Plus, coming on the heels of two older brothers, we’ve got toys ready and waiting that he will love in the coming years. This baby of mine has snuggles on his Christmas list, and that’s something I can easily deliver.

Christmas Camps / To Gift or not to Gift

With a question like “should we buy our babies Christmas presents?” there is bound to be two camps, and my-oh-my, there are!

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First, we have the parents (and grandparents, and other family/friends, too) who are adamant about the gifting tradition of Christmas. In their minds, this holiday is about the joy of giving. It’s about finding something the recipient will love and appreciate. It’s about living in the moment and embracing the present towers and wrapping paper piles of Christmas morning.

Second are the folks like Kunis and Kutcher who want to scale things back. No gifts, or maybe one or two reasonable things. They want to give during the Christmas season, but not to their babies, because they won’t notice or care.

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Laura, a mom of two, isn’t necessarily a gifts-gone-crazy kind of mom, but she does love that Christmas gives her the excuse to buy for her children. When they were babies, she shares, “I used it as an excuse to buy all the new board books I wanted to add to our collection!” And really, who can fault her? Books are a wonderful gift idea for children regardless of their age.

Bianca, a mom of three, isn’t skipping Christmas for her kids. Instead, she is choosing to be find balance with the gifts she and her husband give. “Grandparents will most likely fill any void of toys during Christmas,” she says, “My focus has been on starting traditions and heirloom presents, such as a wooden Christmas ornament and making their stocking.”

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Like Bianca, I’ve seen that to be very true. Grandparents and aunts and uncles (especially the single ones who don’t have children of their own) tend to shower my children with gifts. Thankfully, they’ve honored my request to tame a bit of the gift-giving and opt for educational, imaginary, and experience-based gifts. Those are the ones that bring joy and thankfulness all year long.

Not for the Not-Naughty Tots

On the flip side of filling the Christmas tree boughs with wrapped gifts is Sophia, a mom of five. She’s been practicing minimalism alongside her husband and children for the last three years.

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“In life, I think we can all agree that we never know what the next season will bring,” she shares. “Our income can change without a moment’s notice, and expenses come and go. Not having the burden of a few thousand dollars ‘needed’ at Christmas each year brings such peace to the parent.”

“Knowing that with a simple $20 gift, our kids can have an opportunity to feel gratitude and joy is such a restful thing to carry in the mind and takes off so much
pressure that society tells us to carry.”

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Sophia is far from a Scrooge. She’s not depriving her children or making her baby miss out on something essential. Over the years, she has mothered measuredly, and her perspective has positively impacted her family.

“We know that our joy and value doesn’t come from what we own. Our children don’t feel most loved when we hand them a toy, we believe they feel most loved and seen when we get on the floor with them and join them … by playing or reading or even just sitting together in close contact,” she shares. It’s a decision to gift time and relationship—things that are truly cherished—over material possessions that only bring short-lived smiles.

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Kaywanda Lamb, a single parenting educator and blogger at KaywandaLamb.com, cuts right to the chase: “No, you should not buy infants gifts,” she states. “They are not aware nor are they amused … It is a waste, and that money can go toward their college fund, expenses, etcetera. Be wise instead of showing off. Invest in their future and your own peace of mind.”

Keeping Christmas Jolly

So, why do parents sway one way or the other? Is there a happy medium? Elena Mikalsen, PhD, a pediatric psychologist, says, “Parents either struggle with nostalgia and want to give the children the same exact Christmas they had as kids, or [they] have bad memories of their childhood Christmas and want to give their children the absolute opposite of the Christmas they had.”

But don’t let these traditions hold you back from making new traditions with your spouse and your children.

Knowing that can give us all pause for reflection. Rather than asking if we should buy our babies Christmas presents, perhaps we should ask why we buy our babies presents. Mikalsen encourages parents to “create Christmas for their own current family and not to let it be influenced as much by their childhood Christmases.”

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“By all means, keep your family traditions. Those may be wonderful and special. But don’t let these traditions hold you back from making new traditions with your spouse and your children.”

So much of Christmas is focused on the here and now. What does my baby need? What do the big siblings want? How can I make this season extra magical? Mikalsen, through her expertise in understanding children, wants parents to evaluate what the cost is when Christmas becomes extravagant.

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“According to Psychology Today,” she says, “studies have shown that children who have fewer material possessions, but positive relationships with parents and peers, demonstrate higher self-esteem, less behavioral problems and can cope with problems better.”

Teach your children that giving meaningful gifts is more important than expensive gifts

“A good way to reinforce this concept is to shop for presents for others and to donate clothes and toys to Goodwill, Salvation Army and any other charity in your local area which is collecting new or used toys or items,” she says. “Studies have found that people value gifts they buy for others more than gifts they receive and feel happier giving than receiving gifts.”

So, if you feel compelled to buy during the holidays, follow Mikalsen’s advice, and Kunis and Kutcher’s lead, and find a charity you connect with. Support it with your dollars rather than needlessly filling your baby’s nursery.

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Looking beyond infancy, Mikalsen believes parents should “teach kids gratitude by expressing appreciation for the things you have as a family rather than talking about things you don’t have. Teach your children that giving meaningful gifts is more important than expensive gifts.”

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Sophia, the minimalist mom, puts this in action during the Christmas season. “Since [my children] have never been given a large number of gifts,” she says, “they don’t expect to receive them. They are overjoyed with their gift each time and immediately throw their arms around our necks and thank us for the gift. We don’t have to remind them to be thankful for it, because we spend all year long fostering a heart of gratitude.”

We are grateful for what we have. And that’s enough.

No matter the gifting tradition you have established in the past or the changes you hope to make this year, clearly communicate your plan with your children, family, and friends. And more than anything, find ways to embrace the non-material parts of the holidays. Those are the lasting memories I think we all want our children to grow up cherishing.

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If you’re nervous about making a change, take Sophia’s advice. After all, she is practicing this philosophy successfully with five kids!

“It’s really never too late to implement [this] kind of mindset for … children. Kids are so adaptable and resilient,” she says.

“They’ll see the change of our hearts, and they’ll be impacted by it throughout the year as they grow in their gratitude. Most times, the adults are the ones putting expectations on how much our children ‘need’ at Christmas. I think we would be pleasantly surprised if we changed our focus at Christmas time from inward to outward. We are grateful for what we have. And that’s enough.”

Categories
In the Kitchen Nosh

A Toast To Toasts: 8 Toasts That Go Beyond Avocado And Sea Salt

The beauty of toast is that it is uncomplicated, fast, and endlessly adaptable. Only have eggs and fresh tomatoes on hand? Scramble those babies up with some milk, add a drizzle of olive oil and a dash of salt and pepper, and there’s your lunch. Tada!
If you’re looking to up your toast game, there are a few basic principles that you will want to adhere to:
First, you need good bread. It doesn’t matter how adventurous you get with the toppings, if you’re making this on heavily processed, pre-sliced white bread, it’ll never taste good or fill you up (also it’s realllllly unhealthy). So go for the high-quality stuff—thick, dense, chunky bread with seeds or nuts and packed with whole grains.
Then you need some spreadables: avocado, hummus, or goat cheese, if you’re going savory; nut butters (almond, macadamia, cashew), honey, or jam if you’re going sweet. Keep some fun garnishes on hand: dill, fresh basil or mint, sunflower seeds, feta, chopped almonds, coconut flakes, blueberries…
A little dusting of spice can go a long way, so don’t be afraid to reach for the cinnamon, cayenne, cumin, or sesame seeds. It’s a pretty low-risk proposition, so experiment away!

If You’ve Got a Sweet Tooth…

1. Blueberries on Toast? Hell yeah.

A perfect combo of sweet and savory, this one starts with a light layer of ricotta cheese. Then add blueberries, a little drizzle of honey, hazelnuts or almonds, and a dash of cinnamon, which is very high in antioxidants and anti-inflammatory properties.
Bonus: You can also add a few sprigs of mint or thyme for a fresh pop of flavor.

2. Tahini & Honey: A Perfect Pairing of Sweet and Savory

This is a tried-and-true breakfast in Israel. Add a dash of cinnamon and a pinch of salt. (Be sure to stir the tahini before spreading, since it tends to separate in the jar.)
Bonus: Tahini is packed with protein, so it’s a great breakfast or pre- or post-workout snack.

3. Elvis’ favorite: A Twist on an Old Classic

Access your inner kindergartener, but ditch the Jif in favor of organic almond butter, macadamia butter, or cashew butter—these are higher in protein than peanut butter. (Even better if you can grind it at your local co-op.) Slice the bananas very thin so you don’t overdo it on the sugar content.
This is an ideal post-workout snack or on-the-go breakfast. Feeling adventurous? Add bacon. The combo of sweet and salty makes for a perfectly indulgent Sunday brunch.

4. La Parisienne: Breakfast the French Way

Is there anything better than excellent bread (think a sliced baguette), high-quality butter, and homemade jam? No. Pair it with a café crême and pretend you’re waking up in France.

If You’re More of a Savory Gal…

5. Go German: Lunch for Breakfast

A typical German breakfast involves several kinds of good bread and rolls and assorted toppings—almost always eaten open faced. Start with a thin layer of mustard and try a slice or two of high-quality deli meat (turkey or chicken), a slice of cheese (Brie, Emmenthal, or goat), and top it with tomato or cucumber.
You can also slice a hard-boiled egg and add it to the mix. Sounds like a perfect lunch, nein?

6. Cream Cheese, Lox, and Dill: Brunch Sans Bagel

Or for a fun twist, try crème fraîche instead of cream cheese. Swap out dill for cucumbers, radishes, red onion, or capers. Sunday brunch: done.

7. Egg Sandwich: Not Any Old Deli Find

This is for a morning when you have slightly more time on your hands: Toast with goat cheese, a fried egg, radishes, and arugula. Or try the egg any way you like it.
Another fun egg concoction: a breakfast salad with whole grain toast as its base: Butter the bread, cut it up, and toss it in the bottom of a big bowl. Add copious amounts of arugula and a soft-boiled egg. Finish with salt, pepper, and a sprinkle of olive oil. Mix, et voilà! Monday morning breakfast.

8. Avocado Toast…With Some Friends

Add a whole lotta yummy goods on top: sunflower seeds, feta, red pepper flakes, salt, and lemon juice. This is packed with good, healthy fats to keep you going all afternoon.

Categories
Health x Body Wellbeing

IUDs Are For Preventing Pregnancy, But Their Benefits May Be Much Broader

Many forms of contraception have more than one use. For example, oral contraceptives can regulate your menstrual cycle, and condoms can prevent sexually transmitted diseases. According to new research, an intrauterine device (IUD) might also be beneficial in multiple ways.
A recent meta-analysis published in the journal Obstetrics & Gynecology looked at observational studies of more than 12,000 people. Researchers found that cervical cancer is about one-third less frequent in those who have used an IUD.
The study’s author, Victoria Cortessis, PhD, of the Keck School of Medicine at the University of Southern California, declared that the findings were significant. “The possibility that a woman could experience some help with cancer control at the same time she is making contraception decisions could potentially be very, very impactful,” Cortessis said in a press release.
Since this is relatively new research, we don’t yet know enough about how and why there is a link between cancer prevention and IUDs. It’s also unclear how long someone would have to use an IUD before it has a cancer-fighting effect.
The study is also limited because we don’t know whether the subjects used hormonal or non-hormonal IUDs. That said, Cortessis told TIME that most of the studies probably involved non-hormonal IUDs, given the time periods and the nature of the studies they analyzed.

How do IUDs work?

Even without their potential cancer-fighting benefits, IUDs are an effective contraceptive with multiple benefits.
An IUD is a small, T-shaped device. It’s inserted into your uterus by a trained medical practitioner, and it can stay there for three to 10 years, depending on the type. If you decide you want to conceive or if you change your mind about wanting an IUD, you can have it removed—it’s totally reversible.
There are two kinds of IUDs: hormonal and non-hormonal. Hormonal IUDs, like the Mirena and Skyla IUDs, consistently release a small amount of hormones. This thickens the mucus of the uterus to prevent sperm from meeting the egg. It also thins the uterine wall to prevent a fertilized egg from implanting itself in the uterus. Hormonal IUDs might also make your period lighter and shorter.
The non-hormonal kind contains a small amount of copper and can usually remain in your uterus for up to 10 years. It’s a useful form of contraception for those who don’t want to use hormonal contraception but aren’t fans of barrier methods such as condoms. A potential downside of the non-hormonal IUD? It might cause longer, heavier, or more painful periods.
Current research suggests that nearly anyone can use an IUD, including those who have never given birth. The American Congress of Obstetricians and Gynecologists has advocated that both adolescents and adults can benefit from IUDs.
According to the World Health Organization (WHO), both the copper and the hormonal IUD are over 99 percent effective as a form of birth control—making them one of the most reliable forms of contraception.  
Part of the reason IUDs are so effective is that they’re easy to use: Once inserted, you don’t have to worry about it. A condom is only effective if you use it properly, and oral contraception is only effective if you take it consistently. The IUD doesn’t depend on your memory to work.

How could an IUD prevent cervical cancer?

Although the study suggested there’s a link between IUDs and cervical cancer prevention, it doesn’t tell us why the link exists.
What we do know is that cervical cancer is commonly caused by human papillomavirus (HPV). According to WHO, two types of HPV are responsible for 70 percent of cervical cancer cases.
According to Cortessis, there are a few different ideas about how the IUD could prevent cancer. One theory is that the IUD, being a foreign object, causes the immune system to focus on the reproductive organs. When an infection like HPV enters the body, the immune system is able to successfully fight it off before it causes cancer.
Cortessis has suggested that gynecologists shouldn’t start recommending IUDs solely to prevent cervical cancer, though. For now, we know for sure that the best way to prevent cervical cancer is to prevent HPV. This includes having the HPV vaccine if you’re able to do so. Regular Pap smears can also detect abnormal cells on the cervix, enabling you to intervene before the cancer develops.
Even so, the research provides hope for the future. WHO estimates that about 270,000 people died from cervical cancer in 2012 alone, and those numbers are expected to increase greatly. Most cervical cancer cases occur in low- and middle-income countries, where access to vaccines and screening can be challenging.
If IUDs are truly effective in preventing cancer, they might become another tool in the fight against cervical cancer—one that doesn’t require yearly checkups or potentially expensive vaccines.

Categories
Nutrition x Advice

This Is Your Brain On Sugar (And What It Has To Do With Your Mood)

For years now, you’ve been inundated with information about how sugar wrecks your waistline and can damage your heart. But there’s now increasing evidence that sugar can do long-lasting damage to your mental health as well.
There’s no denying that when it comes to sugar intake, Americans are consuming far above the recommended amount. The World Health Organization recommends that a person’s daily consumption of free sugars should amount to less than 10 percent their total energy intake. A reduction to only 5 percent would see additional health benefits. In a typical U.S. diet, however, sugar accounts for 13 percent of daily caloric intake, meaning we consume nearly five times the recommended amount.
That’s high, but there are reasons to believe that it’s actually not as high as it used to be. A September 2016 article by the Associated Press relates that finding out how much sugar we’re actually consuming is tricky, since government data is estimated: “The data and industry trends indicate we’ve actually made progress in cutting back. On average, Americans’ total consumption of caloric sweeteners like refined cane sugar and high-fructose corn syrup is down 15 percent from its peak in 1999, according to government data. That’s when we consumed an average of 111 grams of sugar a day (423 calories).”
Still, there’s no doubt that Americans’ sugar consumption is still excessive. And recently, science has started to prove that sugar adversely affects not only our bodies but our brains as well.

Sugar, you’re always on my mind.

Sugar functions remarkably like drugs on the brain. In a 2015 Chicago Tribune article, neuroscientist Jordan Gaines Lewis breaks down the process: “Repeated access to sugar over time leads to prolonged dopamine signaling, greater excitation of the brain’s reward pathways and a need for even more sugar to activate all of the midbrain dopamine receptors like before. The brain becomes tolerant to sugar—and more is needed to attain the same ‘sugar high.’”
Sugar can also cause depression, fatigue, and brain fog. When you eat a sugar-filled pastry or consume a sugary drink, your blood sugar levels will spike and then plummet. That sharp decline or “crash” can leave you feeling moody and anxious, which may in turn lead you back to sugar in order to cope. What’s more, sugar releases serotonin in the brain, a neurotransmitter that results in improved mood. But constantly activating serotonin can deplete the limited amount you have and lead to depression.
In order to cut down on your sugar intake, start by educating yourself on sugar’s many aliases (“fructose,” “dextrose,” “corn syrup,” etc.) and start reading food labels. Sugar is in so many products these days that it can easily slip into your diet without your notice. Stay away from “diet” soda and other artificial sweeteners as well, since they can give your taste buds what they crave while depriving your body of the calories and nutrition it needs.
The whole point is to save your sugar intake for the deliberate enjoyment of desserts where sugar should be found—cake, ice cream, cookies, and so on, rather than in all the other stuff where it shouldn’t be (cereal, breads, and sauces, to name a few). That way, when you do indulge, you can go for it guilt-free. (And if you’re looking to further reduce your sugar intake when it comes to sweets, see our nearly sugar-free dessert recipes here.)
Consuming sugar should be a conscious choice, not a passive one.

Categories
Mindful Parenting Motherhood

Buckle Up Baby: A Mom’s Guide To Car Seat Safety

My daughter was just a few months old when the technician climbed in the back seat of my car and said, “The way you’ve installed it, your car seat is a baby death trap.”
Okay, maybe she didn’t say baby death trap. But as a new mom who wanted nothing more than to protect my newborn baby, hearing that the one thing designed to keep my little girl safe in the car hadn’t been installed correctly was akin to being told I was a horrible mom.
I wasn’t. Nor was I particularly unique. Studies have shown some 95 percent of parents make at least one major mistake when we install our kids’ car seats. That’s almost every parent!
We all mean well, but every car and car seat is different, creating a whole lot of room for error.
So how do you wade through it all to make sure your baby is safe and secure?

Do you have the right car seat?

The world of car seats can be confusing for the uninitiated. What’s a booster? A forward facer? The National Highway Traffic Safety Administration breaks down the types of safety devices on the market into three basic groups:

Rear-Facing Car Seats

Just as the name implies, these types of car seats are installed facing the back of the car. That’s the suggested mode of getting around for baby’s first two years, so these types of seats are a must in the early days of life. Rear-facing seats are designed to cradle your child’s head, neck, and spine in case of a crash.

Forward-Facing Car Seats

Yup, you guessed it—these seats are made for the day when you can turn your toddler around to see the world through the front window of the car. These seats come with both a harness to keep baby inside in case of a crash and a tether to keep the seat itself hooked in place in the car. Some seats can actually transition from rear-facing to forward-facing safety devices, which can save you money.

Booster Seats

Designed for older kids (ages will vary based on manufacturer suggestions and your child’s height and weight), booster seats boost a child’s body up so that the car’s seatbelt sits safely across their body. The seats are usually the last step before your kiddo is ready to ride without a safety device, but they can end up sitting in them for several years before that happens.

Manuals Matter

If you’ve installed one seat, you can install them all, right? Not so fast.
Parents tend to get more lax regarding car seat safety as kids get older (almost a quarter admit to letting their kids out of a booster seat because they “felt like it,” rather than checking the rules), but no matter how good you think you are at installation, it’s always worth giving the manual a read.
The car seat manual will include guidelines that relate to your child’s height and weight, and the manual might suggest setting up the seat in one particular spot in the car (such as the middle of the back seat).
The proper way to install one brand’s car seat, or one type of safety seat, may be vastly different from another. In fact, sometimes the safest way to install a particular seat will differ depending on the type of car you have, so be sure to consult the manual before taking baby for a ride.

Follow the rules, not just the laws.

Car seat safety laws vary wildly from state to state in America, which can make finding the safest seat confusing for parents. The laws should always be followed, but it’s not just okay to be more cautious than whatever’s on the books in your state—it’s recommended by experts.
In states like Florida and Arkansas, for example, the law requires child restraints for kids 6 and younger. But the American Academy of Pediatrics (AAP) recommends kids remain in a car seat until they’ve reached 4 feet 9 inches tall and are between 8 and 12 years of age. The AAP also recommends kids remain rear-facing until age 2, a guideline that’s stricter than many state laws, and studies back up the pediatricians. Kids are safer watching the world go by out the back window until they’re over 24 months old.

It doesn’t add up.

You’ve seen the fun toys, the pretty blankets, and those cozy-looking strap covers. The market is chock full of aftermarket products aimed at making car seats more comfortable for kids.
Just one problem: Most aftermarket products come with a loud warning from car seat experts, who advise against any add-ons, lest they become an issue in a crash.
Adding anything to the straps (or even dressing kids in puffy winter wear), for example, can alter the fit of the harness, which will affect how well the seat performs in an accident. The AAP warns that “if you can pinch the straps of the car seat harness, then it needs to be tightened to fit snugly against your child’s chest.” The group advises against coats or other items that will stand in the way of that perfect fit.
When in doubt? Go back to the manual. Car seat manufacturers include information about what can and can’t be used with a seat.

Dial a tech.

Feeling overwhelmed? Don’t panic!
You don’t have to beg your pediatrician to start making home visits to ensure a safe install. If you can’t figure out how to install your car seat (or just want someone to double check your work), the folks at Safe Kids Worldwide have got your back.
Just search their tool by state and city, and you can find a child safety seat technician who’s been certified to teach you the right way to install a seat.

Register your seat.

A car seat doesn’t require registration to work—it’s not like your computer software. But don’t throw that little registration card away! Use it! If a car seat manufacturer issues a recall for a seat—and these often pop up in the news—the info they receive when you register will enable the manufacturer to send you a personal note indicating whether you need to exchange your child’s seat or get it repaired.
Already have a seat that you forgot to register? You can register it on the National Highway Traffic Safety Administration’s website.

Categories
Conscious Beauty Lifestyle

Essential Products For The DIY Spa Day Of Your Dreams

Between work, the news, and social media stressors, you’re probably living in a constant state of low level anxiety. You’re not alone. So many of us spend all our time thinking about others or taking care of business that we never stop to take time for ourselves.
Instead of getting stressed about work or reading about the latest horrible thing that happened in the news, take a break. You can give yourself the spa day of your dreams without ever leaving your house or apartment. It’s a great way to relax and unwind on a budget.
You’re about to discover everything you need to turn your favorite room into a soothing haven. After your DIY spa day, you’ll have softer skin, rejuvenated hair, and that glow that comes from enjoying at least an hour with zero stress.

Set Up Your Space

Before you do any treatments, take a little time to set up your space and get into the relaxation frame of mind. Put your phone in the other room, play some soothing music, and take some slow deep breaths. All of these things send signals to your brain and body that the next hour or so will be all about you and all about relaxing.
Then, make your space as appealing as possible.

Candles

Candles = instant relaxation. They give your room a perfect glow and tell your brain it’s time to chill. Get a huge pack of tea lights that will last you through many spa days to come. To really set the mood, use this sea salt candle holder. Then, light an aromatic candle (like this one) to give your room that perfect spa scent.

Cucumber Water

When do you ever drink cucumber water? Only at the spa, right? Cut up some cucumbers and let them float in your cutest pitcher while you prepare the room for spa time. Add some lime or mint for an extra treat.

Get Your Spa On

Now that your mind and room are ready, it’s time to get your spa on. You can do any variety of treatments you like, but here are some ideas to get you started.

Face Mask

Try the Korean beauty Bubble Clay Mask for a totally unique at-home experience. It gets your pores super clean and has a fun, fizzy feeling. This mask is incredibly popular and how often do you get an excuse to play with bubbly clay?

Hair Mask

You don’t need anything fancy for a hair mask. In fact, you can use stuff that’s already in your kitchen.

For Normal to Dry Hair

Try an avocado mask. Just blend an avocado with coconut oil until you get a thick (maybe still a little lumpy) consistency. Apply it all over your hair and let it sit at least 20 minutes. Then rinse! Your hair will be hydrated and shiny and you can eat any of the ingredients that are left over.

For Oily Hair

Mash up a banana with a teaspoon of honey and apply from root to tip. Let sit for at least 20 minutes before rinsing. Your hair will enjoy the added nutrients and stay clean and oil free.

Perfect Nails

To take your nail treatment to the next level, start with a dab of cuticle oil. This milk and honey oil nourishes skin and repairs cracked cuticles. Give yourself a gentle massage as you apply the oil and let it sit on your fingertips for at least a minute. You’ll get super soft hands and healthier cuticles.
When it comes to painting your nails, if your manicure skills aren’t quite on point, use this liquid latex to keep your polish where it should be. Paint the latex wherever you don’t want the polish to go. Then polish your nail normally. Once everything is dry, peel off the latex and marvel at a job well done.

Super Smooth Feet

If you want smooth feet the second you step out of your home/spa, try this organic tea tree oil foot scrub. The light scrub exfoliates while the tea tree oil kills germs and bacteria naturally.
If you don’t mind waiting a couple days for results, spring for Baby Foot. Sure, your feet will look super gross for a day or two, but ALL the dead skin comes off! Seriously, if you have a strong stomach, check out the Baby Foot before, during, and after photos. You’ll have to deal with a lot of peeling, but it’s all in the name of having the softest feet ever.

Body Scrub

To save money and get crafty, make your own DIY scrub. Just combine sugar, an oil of your choice (like almond, coconut, or olive oil), and an essential oil for a pleasant scent. Lavender is great for a relaxing scrub or—if you want a more energizing scent—try an oil with ylang ylang.
If you don’t have time to make your own, try this Dead Sea salt scrub. It contains over 20 essential minerals to keep your skin in optimal condition. Plus, it’s much cheaper to get this scrub than it is to take a trip all the way to the Dead Sea.

Bath Bomb

Soak all the masks and scrubs away with a vegan bath bomb. Whether you want a little fizz in your tub or just a gorgeous scent, this set has you covered.
After all that pampering, you’ll be ready to face the stress of your day with a sense of calm. And when you need some dedicated me time again in a week or two, you’ll have all your DIY spa materials ready to go for another round of soothing treatments.

More Home Spa Products You’ll Love:

Categories
Lifestyle

Calcium Deficiency: What You Need To Know

“Got milk?”
Milk got a boost with this popular and clever marketing campaign 20 years ago, and the question soon became part of the everyday lexicon. Children and adults asked, “Got milk?” every time they took a drink of it. And this question still rings true today…although, “Got calcium?” is perhaps more appropriate.
With the range of calcium-fortified products on the market, you can find a variety of milk substitutes that can give you a suitable dose.
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But even with all these products on your kitchen shelf and in your fridge, do you get enough calcium?

What is calcium?

Calcium is one of the most bountiful minerals found in the human body, with almost 100 percent of it positioned in our bones and teeth. The small remaining amount is located in our blood, in our muscles, and within our cell liquids.

Some research suggests that calcium aids in reducing cardiovascular disease risk, lowering blood pressure, and reducing risk of hypertension.

Almost every body tissue uses calcium, making it an essential part in living a healthy, flourishing life.
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“Calcium is required for muscle function and hormone secretion,” Becky Kerkenbush, registered dietitian and member of the Wisconsin Academy of Nutrition and Dietetics, says. “Some research suggests that calcium aids in reducing cardiovascular disease risk, lowering blood pressure, and reducing risk of hypertension.”

How do you know you have a calcium deficiency?

Calcium-deficient individuals might not show any signs or symptoms, especially if it is mild, says Jennifer Wider, MD. But if the deficiency is more severe, she notes that symptoms can include muscle weakness, fatigue, and irritability.
Wider recommends scheduling a visit with your health care provider to take a blood test that will check your total calcium levels. This test is the most common diagnostic test to evaluate if you are calcium deficient. It’s usually quite accurate because the balance between free and bound calcium in your bloodstream is generally stable.
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If your results show an atypical total calcium level, your doctor might order additional tests to measure levels of phosophorus, magnesium, vitamin D, and other hormones to determine if you have any type of underlying health issue.

What does calcium affect?

Osteoporosis is a condition in which the bones lose minerals faster than the body can replace them. Most common in older women, osteoporosis makes the bones fragile and brittle. A lack of calcium, according to health resource WebMD, can lead to this condition.
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Consuming calcium, and following a diet rich in calcium-fortified foods, can reduce your risk of high blood pressure. Calcium is “one of the key minerals involved in blood pressure control,” according to Harvard’s Heart Letter, a newsletter about heart health. As far as cancer goes, the National Cancer Institute indicated that calcium can reduce the number of opportunities for colorectal cancer to occur, as well as improving cell-to-cell signaling and possibly causing cancer cells to die off.
Cramps and muscle spasms from a lack of calcium typically occur around the thighs, arms, and underarms, typically at night. Calcium is a key part of operating muscle fibers, and a calcium deficiency can result in muscle irregularity.
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Low calcium levels can result in dry skin and weak, brittle nails. As mentioned before, teeth have a high percentage of calcium, so low levels can result in tooth discoloration and weakness. A lack of calcium can also cause insomnia, and even if you can sleep, your body might fail to fall into a deep sleep.

Who does a calcium deficiency most often affect?

According to Julie Upton, a registered dietician, Appetite for Health co-founder, and co-author of 101 Fat Habits & Slim Solutions, those particularly at risk for consuming insufficient calcium intake include the following:
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Anyone who eschews dairy in their diet, like vegans and certain vegetarians, might have a challenging time getting adequate calcium intake, as dairy foods are the best source of calcium. Although it is possible to get adequate calcium on dairy-free and vegan diets, it does take careful planning and generally requires adding some calcium-fortified foods, like a calcium-fortified soy or almond milk, to your diet.
Women are often deficient in calcium because of their lower energy requirements, as well as their frequent low dairy intake. This holds especially true with menopausal women and pregnant women.
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Older adults are in similar boat due to their lower total energy intake, and they often consume fewer dairy foods than younger or middle-aged adults. Whenever your energy needs decline, every calorie counts to get all the nutrients you need.
In addition, people that are lactose intolerant are also at risk for a calcium deficiency. These individuals cannot completely digest lactose, the natural sugar in milk, avoid dairy products—and therefore miss the calcium they provide.

How much calcium do you need?

The National Institutes of Health provides a table of recommended daily allowances of calcium.
A newborn, according to NIH, requires 200 milligrams a day. By the age of 5, they require 1,000 milligrams. Puberty causes the need to ramp up to 1,300 milligrams, but young adults fall back down to 1,000 milligrams by the age of 19. Middle-aged women and elderly men require a bit more, needing 1,200 milligrams.
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To give you an idea of the calcium content typical in most foods, one cup of yogurt contains 450 milligrams, one cup of skim milk has 300 milligrams, and one cup of soy milk has 200 to 400 milligrams. You will also find milk in fruits and vegetables: one cup of raw kiwi has 50 milligrams, one cup of cooked broccoli has 180 milligrams, and one cup of raw kale has 55 milligrams. Additionally, grains, legumes, nuts, seeds, fish, and other foods like molasses have built-in calcium.
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For those looking for other calcium sources, you can purchase calcium-fortified cereals, fruit juices, and oatmeal on the market.

How can we avoid a calcium deficiency?

To maintain a proper calcium balance in your body, Thomas recommends eating a plant-based diet, as well as getting plenty of vitamin D from reasonable exposure to sunshine.
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Vanessa Rissetto, RD, believes you should look to food sources outside of dairy products, as other foods are even more rich in calcium. Examples include salmon and sardines canned with bones, kale, collards, broccoli, mustard greens, turnip greens, bok choy, and sesame seeds.
For calcium supplements, she suggests choosing calcium citrate or calcium citrate malate, taking it in at least two divided doses with meals for the best absorption.

Recent Developments in Calcium Deficiency Research

The phosphorus phenomenon: The more phosphorus you have in your diet, the more your need for calcium increases.
“As the amount of phosphorus you eat rises, so does the need for calcium,” reads the University of Maryland Medical Center’s overview on phosphorus.
“The delicate balance between calcium and phosphorus is necessary for proper bone density and prevention of osteoporosis.”

To increase calcium, lactose-free dairy products are an inexpensive source.

“Phosphorus is indeed found in meat and dairy, but there is also ‘hidden’ phosphorus, which manufacturers add to food and beverages, usually as a preservative or flavor enhancer,” says Priscilla Blevins, RD and dietitian for EduPlated. “It is typically your convenient, ready-to-eat, and processed foods that actually contain a large amount of hidden phosphorus.”
She recommends sticking to eating fresh and unprocessed foods instead and watching for words with “phos” or “phosphate” on the food labels.
Magnesium relevancy: The calcium and magnesium balance is key, too. As noted in the medical journal BMJ Open, “Magnesium … and calcium … antagonise each other in (re)absorption, inflammation and many other physiological activities.”
Barry Sears, PhD, author of the Zone Diet book series and president of the Inflammation Research Foundation, says most Americans are deficient in magnesium. To increase magnesium, he suggests we eat leafy green vegetables and nuts. “To increase calcium,” he says, “lactose-free dairy products are an inexpensive source.”
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“If you use a calcium supplement, then make sure the ratio of calcium to magnesium is always in a 2:1 ratio for optimal results.”
The amount of the parathyroid hormone: This hormone makes sure you have the right amount of calcium and phosphorus in your body by helping balance them both out. Without adequate vitamin D, parathyroid hormone levels rise to unhealthy levels.
“[Increased intake of] vitamin D—which most Americans are deficient in—helps control the amount of parathyroid hormone in the body,” Blevins says, “thus allowing it to successfully balance calcium and phosphorus.”
Like calcium, vitamin D is associated with healthier bones, according to research in the Journal of Nutrition.
Nixing calcium supplements: Blevins suggests sticking to eating fresh foods the majority of the time, eating dairy and legumes (also high in calcium), limiting processed foods in your diet, and taking a D3 vitamin with 2000 IU a day.
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As one of the most vital minerals in the body, calcium is necessary for survival, but you do not need to do it with dairy products alone. You can receive a healthy dose of calcium from eating foods outside of cheeses and milk. However, you must stay vigilant in knowing how much calcium is within the foods you consume to ensure you meet the recommended daily allowance for your age group.

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Nutrition x Advice

Beat The Winter Blues With This Vitamin D-Based Eating Plan

As someone who lives in the Pacific Northwest, I can attest to the challenge of living in a climate where it’s impossible to get enough vitamin D throughout the year. Nicknamed “the sunshine vitamin” because of our body’s ability to turn ultraviolet B (or UVB) energy from the sun into vitamin D, this essential vitamin plays a key role in our ability to absorb calcium. And new studies have shown that vitamin D is important for many reasons besides building and maintaining strong bones.

Why do we need vitamin D?

It turns out vitamin D has a larger effect on our bodies than we originally thought. In fact, current research shows that vitamin D can have an influence on our genetics. The true scope of vitamin D’s reach has been seen in studies on mood disorders, autoimmune diseases, cancer, multiple sclerosis, cardiovascular health, and schizophrenia.
Why are these studies so important? Because most Americans aren’t getting nearly enough vitamin D. A recent article in Scientific American explains that three-quarters of American teenagers and adults aren’t getting enough vitamin D.

Help! I need more vitamin D!

Unfortunately, getting enough vitamin D from sunlight is almost impossible for many people living in the United States and Canada. In the winter, the sun isn’t at the right angle for UV light to reach the Earth, and during the summertime you need to be outside for at least 20 minutes in direct sunlight with large areas of your body exposed.
The suggested daily intake of vitamin D for women is 600 IU per day, with a recommended maximum of 4000 IUs. People who have low vitamin D levels or those who are higher risk (such as people with darker skin and older people) might look into supplements.
If you’re unsure about your vitamin D levels, your family physician can order blood work to determine whether supplementation should be considered. Otherwise, it’s possible to get your recommended vitamin D intake from dietary sources.

A Vitamin D Eating Plan

Getting all of your vitamin D from food-based sources would be difficult to achieve every single day, but it is possible if you approach it with a sense of creativity and a willingness to incorporate more fish and vitamin D–fortified dairy products into your diet (in general these are the most vitamin D-rich foods). If getting all of your vitamin D from food sources seems daunting but you’re up for a challenge, begin by aiming to incorporate one or two of these foods into your diet every day.

Breakfast

  • 1 cup vitamin D-fortified orange juice (100 IU)
  • 2 scrambled whole eggs (60 IU)
  • Toast with 2 tsp. margarine (60 IU)
  • 1 cup of mixed fruit

Lunch

  • ¾ cup vitamin D–fortified yogurt (70 IU)
  • Tuna sandwich made with 2 ½ oz canned tuna (100 IU)
  • Cut-up veggie sticks

Dinner

  • 2 ½ oz Atlantic salmon (200 IU)
  • 1 cup cooked brown rice
  • 2 cups steamed veggies
  • 1 cup vitamin D–fortified milk (100 IU)

Snack

Smoothie made with:

  • 1 oz vitamin D–fortified skim milk powder (100 IU)
  • 1 cup frozen berries
  • 2 cups spinach
  • 1 frozen banana
  • ½ cup coconut water

(All vitamin D amounts sourced from the Dieticians of Canada resource guide).

Categories
Life x Culture Lifestyle

Gift Ideas That Encourage Fitness And Time In The Great Outdoors

Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

The best gifts are ones that motivate their recipients to be more adventurous, active, and healthy. Instead of simply receiving an item, they will unwrap the encouragement to go on a hike, a trip, or a jog through the park. These are the gifts that people really appreciate, and here’s a quick and easy way to decide which ones you should be giving this season.

1. Give a head start on the path to enlightenment and stress-free living with an everything-included gift package.

This six-piece yoga set includes a mat, two yoga blocks, a mat towel, a hand towel, and a yoga strap. It’s perfect for someone looking to change their lifestyle or upgrade their worn out gear.

The 71- by 24-inch mat is made from half-inch thick memory foam to pad bodies as they get into shape. One side is ribbed and one side is smooth, and a carry strap is attached.

2. We’ve all heard that sitting for long periods of time is bad, but that’s not the case with this unusual office chair.

The Gaiam Balance Ball Chair improves core strength and back health by engaging your muscles while you sit. The set comes with a 52-centimeter exercise ball, an air pump, the chair frame with wheels, and a desktop exercise guide.

This ergonomic design is great for those who feel joint and muscle stiffness due to prolonged periods of sitting. Health and fitness experts created this chair to make sitting healthier and more comfortable. If you know someone who’s tight and stressed at the end of every work day, pamper them with this ultra-comfy chair.

3. Some people question why you would want a smart watch if you’ve already got a smart phone.

Then they see the innovative features on the Fitbit Blaze and they understand. This watch is simple and intuitive to understand, yet capable of providing a plethora of health and fitness information.

The Blaze allows you to enable GPS to map your walks or runs and track the pace and duration of workouts. You can set it to remind you when you haven’t been active or track weekly workout goals with the click of a button. This smart watch offers an easy way to understand your body and compile all of your fitness goals without ever picking up a pencil.

4. There’s one secret to going to the gym regularly that people don’t often talk about.

Having stylish workout clothes, like running gear from Athleta, gives you an extra push to get off the couch. Sure, it’s vain, but it works.

Wearing sleek compression tights with a flattering fit makes you look and feel great. And when you actually want to wear your gym clothes, you’re a lot more likely to go to the gym.

5. If you want to give a more general workout-themed gift, remember that everyone needs a gym bag.

This workout bag from Athleta has a very necessary internal satchel for gym shoes. It comes with other handy features like a water bottle sleeve and easy-access storage.

But just because this bag is perfect for the gym doesn’t mean that it’s a one-trick pony. It’s also great for weekend trips, beach outings, or just going to work. With its easy-access storage and stylish looks, this bag is perfect for a wide range of activities.

6. For a sportier look, Under Armour has you covered.

This water-resistant, heavy-duty duffle bag can handle equipment for just about any sport. It’s made of durable polyester and has abrasion-resistant bottom and side panels to guarantee it lasts without wearing and tearing.

Its padded grab handle makes it ergonomic to carry, even when it’s stuffed full of heavy items. It also has a mesh compartment for sweaty or wet clothes that makes it perfect for workout gear. Use it for camping, traveling, your favorite sport, or anything else that takes you out of the house.

7. A really great gift can inspire your loved ones to go on memorable outings.

This versatile hammock folds up small but provides a comfortable place to take a nap or sleep overnight. Whether someone takes it to the local park or on a multi-day trek in the backcountry, it’ll provide hours of soothing relaxation.

This very affordable, heavy-duty hammock has an incredible review history on Amazon. It comes with everything you need to take a load off during an unforgettable adventure. Choose from a wide variety of colors and get ready to kick back and take it all in!

8. If you know someone who’s ultra-motivated but needs a little direction, we’ve got the perfect gift.

The P90 workout is famous for fast-tracking people into shape. Yes, it takes a lot of sweat and energy, but it works.

This DVD set includes 10 workouts of varying lengths and difficulty levels. It also includes a nutrition guide since much of a healthy lifestyle starts in the kitchen. Choose from a six-day shred or a 90-day workout calendar.
If someone sticks with this highly acclaimed workout regimen, they will make tremendous gains, and when it comes down to it, they’ll have you to thank!

9. Looking for workout equipment that goes along with a tiny-home lifestyle?

This three-piece resistance band set can hit all of the major muscle groups without taking up a ton of room. In fact, the entire set can fit in your pocket. Going on vacation doesn’t have to kill your workout momentum now that you can bring your equipment along.

Each band is 5 feet by 4 inches, and each color gets progressively more resistant. Use them for toning, building, or rehabbing muscles.
After working out with resistance bands, you can see and feel improved posture, increased strength, and improved balance. There are few workouts that are as effective with such simple and inexpensive gear.

10. Here’s the perfect way to spoil the jogger in your life.

Lightweight, super-comfy running shoes make suiting up and hitting the road a luxurious experience. The Launch 4 from Brooks has air mesh fabric for better breathability and moisture control.

Abrasion-resistant rubber throughout the outsole improves durability, while blown rubber toes give the shoes extra spring. Unlike many performance running shoes, Launch 4s come in a wide variety of stylish color combos.

11. For men who love to jog, we have something a little different in mind.

The Gel-Quantum 180 2 running shoes from ASICS are everything a good running shoe should be—durable, lightweight, and cushiony. Their trademarked GEL cushioning system is easy on the feet and joints.

Welded mesh panels make the Gel-Quantums exceptionally breathable and comfortable. They’re perfect for long-distance running on everything from tracks to asphalt.

12. Give the yoga lover in your life the most stylish accessory in the class.

This head-turning yoga bag from Nordstrom is both functional and artsy. With a shoulder strap, zip closure, and an exterior pocket, it has everything someone needs to tote their gear to class.

With “give beautiful energy” printed on it, this bag sends out plenty of positive vibes.

13. Give a practical, tried-and-true mode of transportation.

Bikes are eco-friendly, good for health, and great for motivating someone to get out of the house and explore. The Carlton Mixte 8 from Raleigh Bikes comes in green or purple matte with a basket for toting groceries or a carryout meal.

This 8-speed has a low-slung frame to make getting on and off easier (and to facilitate riding in a skirt). Inspire someone to go on adventures the old-fashioned way with a bike that’s heavy-duty and stylish.

Categories
Health x Body Wellbeing

Signs And Symptoms Of Magnesium Deficiency…And What To Do About It

If you’re focusing on maintaining a healthy lifestyle, you have a lot to keep track of. You’ve got to make sure you’re getting the right balance of carbohydrates, fats, and proteins. You’ve got to make sure you’re getting the recommended amounts of exercise and spending lots of time outdoors. Then there are the dozens of minerals and vitamins that help your body function at its best. Making sure you’re getting enough of each can be daunting.
Magnesium is an element that is essential to many bodily functions—from mental health to the neurotransmitters that relay messages between your nerves to bone formation. Yet about half of Americans are not getting the optimal amount of magnesium, according to a study published in the journal Nutrition Reviews.
On hearing that statistic, you might be questioning whether you’re getting enough magnesium in your diet. And because this mineral doesn’t often make headlines, you might not even know what foods it’s found in, making it difficult to know whether you’re getting enough each day.
Here’s everything you need to know about magnesium, including the role it plays in your body, where it is found, and what happens if you’re not getting enough.
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The Role Magnesium Plays in Your Body

One of your first questions about magnesium might be what systems in your body need this mineral to function well. The answer? Pretty much all of them!
“Magnesium is a mineral needed by every organ in your body to function properly, especially bone,” says Sherry Ross, MD, an OB/GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, California.
Ross explains that magnesium helps your body with metabolism, the process of turning food into usable energy. Because of this, magnesium is important in controlling blood pressure, blood sugar levels, supporting a healthy immune system, and keeping your heart beating regularly. It also helps with nerve messaging and the formation of muscle and bone.
If you are at risk for type 2 diabetes, magnesium is especially important. That’s because having low levels of this nutrient has been shown to predispose people to developing type 2 diabetes (also known as adult-onset diabetes). One study published in the World Journal of Diabetes found that low levels of magnesium increased the risk of developing type 2 diabetes, whereas having higher levels of magnesium offered some protection against developing diabetes.
The same study found that low levels of magnesium increased the likelihood of complications for people with diabetes. In particular, people with low magnesium levels were found to have cardiac hypertrophy (enlargement of the heart) and arrhythmias (irregular heartbeats) more often. In general, the study found that having too little magnesium was an indication that patients would have more severe complications from diabetes, including kidney failure.  
“Magnesium also helps your body regulate blood sugar, which is especially helpful for those with diabetes or insulin resistance,” Ross says.
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This mineral has important health implications for the general population too. A recent review published in the journal Nutrients concluded that existing evidence suggests that magnesium can help relieve anxiety symptoms. A study published in the journal Neuropharmacology had previously found that a magnesium deficiency was associated with increased risk for anxiety.
An important consideration for women is that magnesium is also believed to help alleviate the symptoms of PMS, making anything from cramps to anxiety more bearable. In part that is because magnesium can help keep bloat at bay.
“Magnesium helps with bloating and water retention,” Ross says. “Taking additional magnesium works well for women experiencing disruptive bloating and water retention during the dreaded premenstrual period.”
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Finally, magnesium is closely associated with strong bones. In fact, one study published in the journal Nutrients concluded that magnesium was “critical for bone health.” The study found that low levels of magnesium contribute directly to osteoporosis, a disease that causes weak bones and is especially common in older women. Because of this, maintaining adequate magnesium intake over the course of your life is important for women who want to prevent frailty in old age.

How much magnesium do you need?

With all those health benefits, you’re no doubt wanting to incorporate more magnesium into your diet as soon as possible, and you’re probably wondering how much magnesium you need and where this important nutrient is found. Fortunately, if you’re eating a healthy diet you’re probably already getting some of the magnesium that your body needs.
As with many vitamins and minerals, the amount of magnesium that you need depends on your age, sex, and other factors. According to the National Institutes of Health (NIH), women ages 18 to 30 need 310 milligrams of magnesium a day, whereas women older than age 30 need 320 milligrams. If you’re pregnant, you should consume an extra 40 milligrams of magnesium every day, although nursing moms do not need to consume extra amounts of this nutrient.
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When considering whether you’re getting enough magnesium, it’s important to recognize that only 30 to 40 percent of the magnesium that you consume is actually absorbed by your body, according to the NIH. That means you might need to eat double the recommended amount of magnesium—or more—to make sure you’re meeting the recommended daily intake.
So, where can you get all that magnesium? Almonds are the best source, with 80 milligrams per serving—about 20 percent of the recommended daily intake. Spinach is almost as rich in magnesium, with 78 milligrams per serving. There are also many other options.
“As with most vitamins and minerals it’s best to get magnesium through your diet,” Ross says. “Leafy greens, nuts, beans, soybeans, dark chocolate, whole unrefined grains, fish, and low-fat yogurt are great sources of this helpful mineral.” Some tap and bottled waters also contain magnesium.
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What is magnesium deficiency?

As we’ve seen, magnesium is incredibly important. However, many people in America are not getting enough. So how would you know if you weren’t getting an adequate amount of this nutrient?
Unfortunately, determining this can be a bit tricky, because the symptoms of magnesium deficiency can mimic the symptoms of many other illnesses.
“Some common symptoms of magnesium deficiency include headaches, low energy, poor sleep, muscle cramps (especially nocturnal), and poor appetite,” says Sally Warren, a naturopath and practitioner at Metro Integrative Pharmacy in New York City. “Magnesium deficiency can also lead to arrhythmia, tremors, seizures, anxiety.”
Certain populations are especially at risk for developing a deficiency she says, including people with Crohn’s disease, celiac disease, or type 2 diabetes​, all of which can make it harder to absorb magnesium. People who don’t eat many fresh vegetables or who rely on processed foods are also more likely to be lacking magnesium.
“Most deficiencies are caused by a bad diet lacking in minerals and vitamins​,” Warren says.
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People who frequently use alcohol are also at increased risk for magnesium deficiency, according to the NIH. Excessive alcohol consumption is often associated with poor diet, and people who abuse alcohol are likely to have gastrointestinal and liver issues that can make it hard to absorb magnesium.
Certain ethnic groups are also at increased risk for magnesium deficiency, according to Christopher Calapai, an osteopathic physician board certified in family medicine, anti-aging medicine, and chelation therapy.
Calapai points out that magnesium deficiency isn’t just a problem for people who are unhealthy or who don’t eat well-rounded diets. In fact, athletes often don’t get enough magnesium, he says.
“People that are extremely active can use up more vitamins and minerals, such as magnesium,” Calapai says. Because of this, he recommends that everyone get their blood tested periodically to measure their nutrient levels and identify any areas where they are deficient.
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How to Get More Magnesium in Your Diet

If you are worried that you may be suffering from a magnesium deficiency, you can consult with your doctor and request a blood test that can show what your magnesium levels are. Even before you get the test, it’s okay to increase your magnesium intake, since excess magnesium presents no risks for healthy adults, according to the NIH.
If you want to increase your magnesium intake, the first place to start is with your diet. Increasing your intake of nuts, leafy greens, and beans will help you get more of this nutrient naturally. Keep magnesium-rich almonds in your car or desk for when you need a quick snack. Spinach can be blended in smoothies or put in sauces to boost the whole family’s magnesium intake.
Despite the abundant natural options for getting more magnesium, many people choose to supplement with magnesium tablets.
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“Knowing all the health benefits of magnesium would be an important reason to ensure you are getting adequate amounts of magnesium in your diet or through supplementation,” Ross says.
Magnesium supplements come in many different forms, including magnesium oxide, magnesium chloride, magnesium gluconate, magnesium citrate, and magnesium orotate. These supplements contain different amounts of magnesium and various other substances. Your doctor can help you determine what form is best for you.
To absorb the most magnesium when you take your supplement, take it at a time of day when you are not taking other minerals through food or supplements. “Doses of magnesium can be relatively large and should, ideally, be taken apart from other minerals or at different times of the day,” Calapai says.
It’s also important to recognize that certain foods and minerals can also affect your absorption of magnesium. According to Oregon State University, taking magnesium alongside fiber or protein can decrease absorption. Zinc can also make your body absorb less magnesium.
On the other hand, some minerals help boost absorption of magnesium. Vitamin D and calcium can increase your body’s ability to absorb magnesium, so you will often see vitamin D sold in tablets that contain both calcium and magnesium.
All of this can be a little complicated, so working with a doctor or nutritionist who can help you understand magnesium supplements and other minerals that can interact with them is a great idea if you are trying to correct a magnesium deficiency.
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Magnesium and Kids

Magnesium is as important for kids as it is for adults, so you’ll want to make sure that your children are getting enough of this nutrient as well. According to the NIH, toddlers ages 1 to 3 need 80 milligrams of magnesium each day, whereas children age 4 through 8 need 130 milligrams. Kids ages 9 through 13 need 240 milligrams, and teen boys need up to 410 milligrams of magnesium each day to keep themselves healthy.
Magnesium has many of the same health effects for children as it does for adults. In fact, children with attention deficit and hyperactivity disorders were shown in one study to have fewer symptoms after being treated with magnesium alongside fatty acids and zinc. Another study found that magnesium decreased violence, spasms, and other symptoms in children who were prone to overexcitement.
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How to Work Magnesium Into Your Life

Considering all of its health benefits, it’s a good idea to add magnesium to the list of nutrients that you try to get enough of every day. If you find yourself feeling less energetic, experiencing headaches, or sleeping poorly, try increasing your intake of magnesium-rich foods like almonds and spinach (or for an extra treat, dark chocolate).
If you up your intake but still feel that something may be wrong, consult with your doctor about having bloodwork done that can help you determine what your magnesium levels are. After all, magnesium deficiency can have potentially serious health consequences, so if you think that you are at risk, you should advocate for yourself to get the care you need.