Magnesium, Sleep and Sugar

Sleep is essential for a healthy heart. People who don’t sleep enough are at higher risk for cardiovascular disease — regardless of age, weight, smoking and exercise habits.  A tired brain isn’t able to communicate effectively or efficiently and this can lead to imbalances and unhealthy habits .

Magnesium is vital for the function of our GABA receptors, these are found across all areas of the brain and nervous system.  GABA is a calming neurotransmitter that the brains needs in order to switch off, you need GABA in order to sleep.  Without it we remain tense, our thoughts race and we lie in bed trying to count sheep in order to go to sleep without success.  Magnesium is the relaxation mineral and is crucial for sleep, at night we need magnesium to move into our cells for relaxation and great quality sleep

A sign of magnesium deficiency is if you have anything that is tight or stiff, irritable, you can’t relax or if you have cramps anywhere – this can be internally or externally.  Most people, in fact it is estimated that 96% of the population is deficient in magnesium, and are more likely to have elevated inflammation markers.  Inflammation is linked to all major health conditions such as heart disease, diabetes, certain cancers and low magnesium is a risk for osteoporosis and these can all affect our sleep as well as many other parts of our lives.  I always prefer to increase magnesium containing foods but in many cases people are so deficient that the only way to “catch up” is to supplement.

Magnesium helps muscles relax, which is why it is a miracle mineral for sleep, it also helps to keep blood pressure normal and our bones strong.  The list of conditions related to magnesium deficiency is staggering; there are over 3,500 medical references on magnesium deficiency.  Anything from headaches and migraines to chronic fatigue, diabetes and IBS can be linked to magnesium deficiency, and these illnesses will also in turn impact our quality of sleep

You might be magnesium deficient if you have any of the following symptoms:

  • Insomnia
  • Anxiety
  • Muscle cramps or twitches
  • Irritability
  • Sensitivity to loud noises
  • Constipation
  • Headaches
  • Fibromyalgia
  • Chronic fatigue
  • Asthma
  • Diabetes
  • Obesity
  • Osteoporosis
  • High blood pressure
  • PMS
  • Menstrual cramps
  • Irritable bowel syndrome

The reason we are so deficient is that many of us eat a diet that contains practically no magnesium.  Processed, refined and packaged foods, white flour, meat, and dairy contain no magnesium and if this is what your diet consist of then you will be deficient in magnesium as none of these foods contain magnesium.  Even eating a whole foods diet can leave you magnesium deficient as our soils are now depleted and don’t have the correct levels of minerals such as magnesium in them.

Our magnesium levels are also decreased by:

  • alcohol
  • salt
  • coffee
  • phosphoric acid in fizzy drinks
  • prolonged or intense stress
  • antibiotics and other drugs

On top of that if this is the type of diet and lifestyle you are leading then your gut is probably compromised, reducing your ability to absorb magnesium.  To properly absorb magnesium we need a lot of it in our diet and we need enough vitamin B6, vitamin D, and selenium to absorb and utilise the magnesium.

But don’t stress there is an easy fix…….

Stop Magnesium leaving your body by:

Eliminating caffeine, fizzy drinks, salt and sugar, limiting alcohol and making sure you take time out for relaxation.  Following these guidelines will also help you sleep better.

Include Foods High in Magnesium in your diet:

  • Leafy Green Vegetables including parsley
  • Seaweed : Kelp and dulse
  • Nuts: almonds, cashews, brazil nuts, pecans and walnuts
  • Brown Rice
  • Figs and Dates
  • Avocado
  • Garlic

According to guidelines the minimum amount needed of magnesium is about 300 mg a day but in reality most of us get far less than 200 mg and we actually benefit from at least 400 and up to 1000mg per day, depending on your circumstances.

Taking a hot bath with Epsom salts is a great way to absorb and get a good amount of this much needed mineral, add in a few drops of lavender oil and you have the perfect way to relax and prepare for a good night’s sleep.

As mentioned sugar depletes magnesium levels and sugar cravings can be a sign of low magnesium so it can be a vicious cycle and low magnesium can impact our sleep.  Find out more about my go to magnesium supplement by clicking here

So if you are

Struggling with sleep?
Your clothes are feeling tight?
Hormones getting you down?
Feeling fatigued?
And Need Motivation and Guidance to make a change?

Join our 21 Day Challenge to cut out sugar and Feel Fabulous

Contact us  :  with the subject 21 Day Challenge and we will send you all the information on how you can join our 21 Day Challenge.  Just email us to  get started and here’s to your health.

Are you Entitled to this?

Have you ever considered whether Elite Health is possible?  I know when I was at my most ill, I was sick and tired and sick and tired of being sick and tired.  I just wanted to feel better, I wanted my energy back, in fact I wanted my life back.  I didn’t want to be on curled up on the sofa at 3pm in agony from bloating and cramps.  My Doctors couldn’t help me so I started my own journey to healing and curing myself and when I started to reduce my symptoms I began to believe anything was possible!  I started to feel better and eventually I got my life back I was no longer a “victim” of my health or lack of it, I was in control and the better I felt the better I wanted to feel and on the way I discovered and now truly believe we are entitled to Elite Health.  It is our birthright, our bodies are designed to be well, they are designed to heal themselves BUT if we don’t give them opportunity we stay stuck on the treadmill of being sick and tired.

Do you have symptoms you are “putting” up with?  Are you on medication that is sort of kind of helping?  Or on one medication to counteract the side effects of another medication?  This happened to me ….. I was told there was no cure, I’d have to be on medication for the rest of my life.  So I was given medication for endometriosis the long term affect of that would make my bones weak and possibly lead to osteoporosis, I then ended up with a spastic colon and was given more medication to ease the spasms and cramps, but that made me constipated, so I was given more medication to help with the constipation and of course along with all of this I was getting stressed and depressed, so I was put on more medication for pain and for depression ….. I was living my life in a haze and none of these medications were actually helping me.  Sure they reduced some symptoms but they weren’t curing me, then one day I decided I had had enough and I just stopped taking everything thing, now I don’t recommend this for anyone and it can be a very dangerous thing to do but personally I felt it was my only option.  I had to take back control of my health and I discovered along the way 80% of all illness is diet and lifestyle related so I changed my diet and lifestyle and in the process allowed my body to start healing itself but there seemed to be something missing my diet was very restricted as I had cut out a lot of foods that were causing my symptoms, as part of my research and studies as a clinical nutritionist I learned that all disease begins in the gut – A huge AHA moment for me as I figured if you can heal your gut you can fix the problem.  I then spent 4 years healing my gut and now I can eat all of the foods I had to remove from my diet, some of them I will always choose to avoid such as gluten, conventional dairy, processed and packaged foods as I know the damage they cause.  I am on the road to Elite Health and I share this story because you can be too if you choose it for yourself.

As part of my health journey I knew I needed to supplement as my body was nutrient deficient, our foods are depleted because our soils are depleted so we are effectively malnourished and I discovered this was one of the reasons my body could not start to heal, it was mineral and nutrient deficient but what happened was I took supplements that made me more ill ….. I know I was confused too.

I stopped taking all supplements until I discovered like processed and packaged food, supplements can also be really poor quality or they can be plant based and manufactured to the highest quality possible.  So I found the company that in my opinion made the best supplements from sourcing the raw materials, to testing, manufacturing and supplying checking that there were no additives, toxins, mounds etc in their products and I immediately started to feel better as I was giving my body what it needed.  Real plant based nutrients, vitamins, minerals and herbs and these are the supplements I continue to use and use with all my clients was fantastic results.  Then imagine my surprise when the company started talking about gut health and the microbiome being the cornerstone of your health, I was so excited!!  They then went on to de elope a 21 Day programme scientifically proven and clinically tested to improve the balance of your microbiome and to start to heal your gut, I was amazed and a little annoyed to be honest – I spent 4 years doing what my clients can now do in 21 Days!!!

I am sure you have seen all the recent articles where scientists are now linking the health of our gut/ microbiome to everything from Arthritis and Alzheimer’s to Rosacea, Heart Health. Sinus Issues and even our weight.  Elite Health is something we are all entitled to but as Hippocrates the father of modern medicine said 100s of years ago “all disease begins in the gut” and modern science is finally catching up!!

The root cause of our health issues are:

  • Poor quality modern diet – over farming, unseasonal produce, foods kept in cold storage
  • Type II malnutrition due to our poor quality diet
  • Medication and antibiotics that damage and deplete our microbiome
  • Alcohol – just 1 glass of wine can tip the balance as it encourages the growth of yeast and harmful bacteria
  • Environmental toxins – our skincare, household cleaners, pesticides on our food, as well as pollution

If our gut is functioning optimally it can get rid of the toxins, if not our bodies become overwhelmed, inflamed and start to break down causing symptoms we think are “normal” headaches, joint aches and pain, weight issues, arthritis, menopause, IBS, PMS.

In our modern 21st Century world we assume someone else will look after our health, but we have a food industry that cares nothing about health and a healthcare industry that cares very little about food when food is the cornerstone of our health.

In my clinical health practice I promote health using food and food based supplements in a targeted way and this is why I am offering you access to the 21 Day Purify Programme, if you want to improve your health, give your microbiome the overhaul it needs to start clean and fuel your Elite Health journey and be part of a supportive, like minded community and as a by product start to reverse signs of ageing, boost your energy and lose stubborn belly fat then contact me, our next group programme starts on 26th June and we have a very special VIP offer for 4 people signing up together, so what about you?  Will you join us and invest in your long term health? Contact Kerry for more information : click here