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Prediabetes is more than just a warning sign—it's a call to action. If you've been told you're on the edge of diabetes, it's easy to feel trapped or overwhelmed. But what if there's a way out? With the right knowledge and tools, you can not only halt the progression but actually reverse prediabetes! This isn't just hopeful thinking; it's backed by science and success stories from countless individuals. In this guide, we're going to share the most effective, evidence-based strategies to turn the tide against prediabetes.
Around 422 million people have diabetes worldwide.
Prediabetes is a precursor to type 2 diabetes.
It is a condition where your blood sugar levels are higher than usual but not as high as someone with diabetes.
It indicates that your body is struggling to check blood sugar levels.
Prediabetes should be taken as it can develop into type 2 diabetes.
1 in 3 adults has prediabetes.
And 8 out of 10 people don’t know that they have the condition.
Having prediabetes and not knowing about it increases the chances of developing type 2 diabetes.
Prediabetes usually shows no symptoms.
Some people, however, can develop a darkening of armpits, elbows, and neck.
A simple blood test result can reveal prediabetes.
Doctors conduct a fasting plasma glucose (FPG) test.
Results anywhere between 100 and 125 can indicate prediabetes.
An A1C test can also detect prediabetes.
This test monitors your blood glucose levels for three months.
Test results between 5.7 and 6.4 can indicate prediabetes.
Prediabetes can develop into diabetes if left untreated.
However, prediabetes is reversible.
Lifestyle modifications can help reverse prediabetes.
Leading a healthy life can significantly reduce the chances of prediabetes developing into type 2 diabetes.
Reversing prediabetes might take several weeks, months, or even a couple of years.
It all depends on the lifestyle changes one makes and how consistent they are with these changes.
Some people might require more time to reverse prediabetes than others.
Those who have diabetes are advised to include and exclude certain foods from their diet to manage the condition.
However, diet is equally important to reverse prediabetes.
Here is a list of foods you should eat and avoid if you want to reverse prediabetes.
Here is a list of foods to include in your diet if you want to reverse prediabetes:
Here is a list of foods that you should avoid if you want to reverse prediabetes:
Exercise is an integral part of every healthy lifestyle.
Lack of physical activity has been linked with diabetes and increased insulin resistance.
Exercising leads to muscles using up stored glucose and maintains insulin sensitivity.
There are different exercises that you can start with.
If you are an absolute beginner, start walking for 30 minutes daily.
Start by doing it twice a week, gradually increasing the frequency.
Once you are ready for more, you can start doing strength training exercises like squats, lunges, or chest presses.
Remember to be consistent with whatever activity you are doing.
Diet and exercise are two of the most important lifestyle changes to reverse prediabetes.
However, there are other things to remember to prevent type 2 diabetes.
Chronic drinking can make your body less sensitive to insulin.
In the long run, this can lead to type 2 diabetes.
People who drink excessive alcohol are advised to drink moderately.
Moderate limits for men are not more than two glasses a day and not more than one for women.
Smoking causes common health problems like heart ailments, cancer, and neuropathy.
Smokers are more prone to develop diabetes from prediabetes.
Around 40% of people who smoke develop type 2 diabetes.
Consult your doctor to control nicotine cravings and quit smoking.
Stress has many adverse consequences for our body.
When you are stressed, your body releases a hormone called cortisol.
Also called the stress hormone, cortisol can increase insulin resistance over time.
It, in turn, will lead to the development of type 2 diabetes.
Stress management techniques are essential to keep your body’s cortisol levels in check.
Stress management is vital to reverse prediabetes.
Sleep plays a vital role in maintaining our overall health.
People who don’t get enough sleep have a higher cortisol level in their blood.
Excess of this hormone can negatively impact the body’s blood sugar levels.
People who don’t get seven to nine hours of sleep will have a higher cortisol level.
People who are chronically awake between 11 p.m. and 5 a.m. can also have higher cortisol levels.
Fixing your sleep schedule can help reverse prediabetes.
Disorders like sleep apnea can also affect the quality of your sleep.
It is a condition where breathing stops repeatedly during the night due to the relaxation of throat muscles.
Consider getting yourself treated if you suffer from this disorder.
Sound sleep will help prevent prediabetes from progressing into diabetes.
Prediabetes usually does not have symptoms.
But if you have any of these risk factors, you might develop prediabetes eventually.
Here are some risk factors you should look out for prediabetes:
Prediabetes has the probability of progressing into type 2 diabetes if left unchecked.
You should consult a doctor if you notice the following symptoms:
There is no sure-shot time frame within which prediabetes can progress into diabetes.
However, certain factors can accelerate the process.
Weight gain or certain medications can make prediabetes progress into diabetes.
Without taking any action, prediabetes can progress into diabetes within five years.
The instances of children developing prediabetes have increased significantly in the last 20 years.
The two main reasons for this development are an unhealthy diet and a sedentary lifestyle.
Eating junk food has led to an increase in total calorie consumption.
Children are suffering from obesity due to unhealthy diets.
Increased screen time has led to less exercise and activity.
These factors are increasingly putting more pressure on the pancreas, the organ that produces insulin and regulates blood sugar.
It has led to more children developing prediabetes.
Changing your lifestyle is probably the only way to reverse prediabetes, but it is gradual.
Once you start to eat a healthy diet and exercise regularly, you will start seeing results.
But test results might take a few weeks to show any improvement.
There is no quick fix to prediabetes, but with consistency, it can be reversed.
Prediabetes is a condition where your body’s glucose levels are higher than usual but not high enough to get a diagnosis of type 2 diabetes.
Prediabetes can progress into diabetes if left untreated.
However, it can also be reversed with lifestyle changes.
A balanced diet and exercise can help reverse prediabetes.
Managing stress and quitting smoking and alcohol are also necessary to reverse prediabetes.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/prediabetes-diet
https://www.cdc.gov/diabetes/library/features/truth-about-prediabetes.html
https://www.healthline.com/health/diabetes/how-to-reverse-prediabetes-naturally
https://www.who.int/health-topics/diabetes#tab=tab_1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4914832/
https://www.cdc.gov/diabetes/prevention/about-prediabetes.html
High blood pressure, also known as hypertension, is often termed the "silent killer." Without warning, it lurks in the body, exerting excessive force on the artery walls, damaging them over time. If left unchecked, the consequences can be dire. But the good news is, there are some effective strategies that can be adopted right away to keep your blood pressure in check. This article will explore three easy exercises to lower blood pressure, where the effects can be seen almost immediately. Dive in to uncover these transformative techniques and other holistic approaches to steer clear of hypertension's treacherous grasp.
A scary thing about high blood pressure is that for a long time, it stays “physically” dormant while silently introducing one health risk after the other inside the body.
That’s why it becomes important to do regular blood pressure checks and immediately action on high readings.
If left undiagnosed or uncontrolled, high blood pressure can wreak havoc on the body.
When blood pressure escalates, it puts added strain on the heart and blood vessels.
Over time, this strain can cause the heart to enlarge and weaken, leading to heart disease.
In severe cases, the heart can't keep up and may ultimately fail to meet the body's needs.
High blood pressure is a significant risk factor for both ischemic and hemorrhagic strokes. It damages the arteries, causing them to narrow or rupture.
If an artery leading to the brain becomes blocked or bleeds, it can result in a stroke, which could lead to long-term disability or death.
The kidneys filter excess fluid and waste from the blood, a process that depends on healthy blood vessels.
Elevated blood pressure can damage both the arteries leading to the kidneys and the tiny blood vessels within the kidneys.
This hinders their ability to filter waste effectively, leading to kidney disease or failure.
Blood vessels in the eyes are delicate and can be easily damaged by high blood pressure.
This can lead to conditions like retinopathy (damage to the retina), choroidopathy (damage to the layer of blood vessels in the choroid), or optic neuropathy (damage to the optic nerve) – all of which can result in vision loss.
High blood pressure can affect your thinking, memory, and learning abilities.
It limits the blood flow to the brain, leading to hardened arteries and the formation of blockages.
This reduces the essential nutrients and oxygen supply, possibly leading to cognitive impairments or dementia.
It's crucial to understand that normal blood pressure varies with age:
| Systolic | Diastolic | |
| Preschoolers | 95–110 mm Hg | 56–70 mm Hg |
| School-aged children | 97–112 mm Hg | 57–71 mm Hg |
| Adolescents | 112–128 mm Hg | 66–80 mm Hg |
| Age Group | Males | Females |
| 18-39 years | 119/70 mm Hg | 110/68 mm Hg |
| 40-59 years | 124/77 mm Hg | 122/74 mm Hg |
| 60+ years | 133/69 mm Hg | 139/68 mm Hg |
| Systolic | Diastolic | |
| Elevated | 120-129 mm Hg | Less than 80 |
| Stage 1 hypertension | 130-139 mm Hg | 80-89 mm Hg |
| Stage 2 hypertension | 140 mm Hg and up | 90 mm Hg and up |
| Hypertensive crisis | 180 mm Hg and up | 120 mm Hg and up |
High blood pressure affects millions worldwide.
However, through a combination of medical interventions and natural remedies, managing hypertension becomes achievable.
One effective approach lies in certain exercises known to bring immediate relief.
Supported by scientific studies, here are three exercises to keep those numbers in check:
Deep breathing exercises, often associated with yoga and meditation, have demonstrated positive effects on blood pressure.
A study published in the Journal of Human Hypertension (2005) observed that slow, controlled breathing for a few minutes daily resulted in significant reductions in systolic blood pressure.
How it Works
The process involves inhaling deeply through the nose, expanding the diaphragm, and filling the lungs to their capacity.
This is followed by a slow, controlled exhale. The practice stimulates the vagus nerve, responsible for heart rate regulation, thus aiding in controlling blood pressure.
The benefits of walking, particularly brisk walking, on blood pressure are well-documented.
A study from the Journal of the American Geriatrics Society (2007) found that older individuals who walked at a moderate pace for 30 minutes a day showed noticeable reductions in blood pressure.
How it Works
Walking aids in strengthening the heart, enabling it to pump blood more efficiently. Moreover, it promotes vasodilation, the dilation of blood vessels, which improves blood flow and alleviates pressure on arterial walls.
Resistance or weight training has been recognized as a powerful tool against hypertension.
A study in the Journal of Strength and Conditioning Research (2010) revealed that moderate resistance training led to substantial reductions in resting systolic and diastolic blood pressure in adults with raised blood pressure levels.
How it Works
Weight training increases muscle strength, enhancing the efficiency of muscular work.
With consistent training, the heart doesn't need to work as hard to pump blood to the muscles.
Additionally, weight training can improve the elasticity and health of arteries, further aiding in controlling blood pressure.
Tai Chi, an ancient Chinese martial art, has gained traction as a therapeutic exercise for multiple health issues, including hypertension.
A review in the Journal of Alternative and Complementary Medicine (2016) highlighted that Tai Chi participants experienced significant reductions in both systolic and diastolic blood pressure.
How it Works
Tai Chi combines deep breathing with flowing movements, promoting both physical and mental relaxation.
The gentle, rhythmic nature of the exercise ensures blood vessels remain relaxed, leading to lowered blood pressure.
Incorporating these exercises into daily routines can greatly assist those with hypertension.
While these exercises have been shown to bring about immediate and sometimes lasting results, they are most effective when combined with a balanced lifestyle and under the guidance of healthcare professionals.
High blood pressure, while common, can be managed and prevented using a combination of medical interventions and natural approaches.
The foods we consume play a pivotal role in blood pressure regulation. Incorporating potassium-rich foods, for instance, can help balance the sodium levels in the body.
Do bananas lower blood pressure?
Bananas are an excellent source of potassium and can aid in maintaining a healthy blood pressure level.
It's essential to understand that normal blood pressure varies by age.
For adults, a reading below 120/80 mm Hg is generally considered ideal.
However, as we age, our vascular system changes, often leading to increased blood pressure.
Regular check-ups and age-appropriate lifestyle adjustments can ensure that your blood pressure remains in the healthy range.
Certain herbs and natural supplements have been traditionally used to combat high blood pressure.
Can garlic lower blood pressure?
Garlic, for instance, contains allicin, a natural compound that has been shown to have vasodilatory effects, helping to lower blood pressure.
Including garlic in one's diet or as a supplement might offer benefits, but it's crucial to consult with healthcare professionals before starting any new supplements.
Several lifestyle changes can naturally help reduce blood pressure:
It is important to remember that this is not a substitute for medical advice. Any and all of these recommendations are to be followed only after consulting a qualified medical practitioner.
High blood pressure, frequently termed the "silent killer," poses severe health risks if unchecked, from heart disease to cognitive decline. However, relief is attainable through simple exercises and lifestyle choices. The three easy exercises to lower blood pressure immediately include deep breathing, walking, and weight training. Alongside these, adopting a balanced diet, understanding age-specific blood pressure norms, and utilizing natural remedies such as bananas and garlic can further promote cardiovascular health. Always ensure these practices are adopted under the guidance of medical professionals to ensure optimal health outcomes.
https://www.ncbi.nlm.nih.gov/books/NBK539800/
https://www.niddk.nih.gov/health-information/kidney-disease/high-blood-pressure
https://www.frontiersin.org/articles/10.3389/fneur.2022.821135/full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1781326/
https://pubmed.ncbi.nlm.nih.gov/11689731/
https://www.frontiersin.org/articles/10.3389/fneur.2022.821135/full
Did you know that autism affects boys 5 times more than it affects girls? It is hypothesized that girls have a specific "shielding" mechanism that protects them from conditions like autism. Scientists believe that multiple factors of autism spectrum disorder (ASD) act together to influence how one develops autism. But is there one most common cause of autism? This article aims to explore what is behind the screens of this complex genetic neurological condition.
Autism or autism spectrum disorder (ASD) is a neurological developmental disability that impacts an individual's communication, behavioral, and social skills.
It affects around 1 in 59 children in the United States.
The signs of autism usually appear in early childhood, by 12 to 18 months or earlier.
Since autism is a spectrum disorder, each individual's signs and symptoms vary.
Though there are several types of autism, they are all caused by a combination of genetic and environmental factors.
While people with autism tend to have many challenges, they also are found to be skilled in few activities.
Due to the broad nature of this disorder, autism may occur with other conditions.
Though autism was earlier presumed to be environmental in origin, hundreds of genes are associated with this condition today, making genetic mutations one of the most common causes of autism.
The genes involved in ASD contribute to the various deficits in communication, cognition, and behavior.
This was also reported by a study conducted in the 1970s, which observed that monozygotic (identical) twins were more likely to share a diagnosis of autism than dizygotic (non-identical) twins.
Over the years, several studies have demonstrated a strong genetic component to autism.
Some genes that have been associated with autism include:
Environmental conditions such as maternal immune response in the womb or complications during birth may trigger genetic factors to cause autism.
Research suggests that girls with autism have more mutations than boys with the condition.
Further, studies have shown that boys may inherit the autism gene mutations directly from their unaffected mothers.
This suggests that girls may be more resistant to autism mutations than boys, who are more likely to develop the condition.
Hand-picked content for you: Which Parent Carries The Autism Gene?
Large-scale genome-wide sequencing studies of several psychiatric disorders have revealed a significant and extensive overlap of the risk regions (loci) with autism genes, making it difficult to differentiate between them.
Studies have demonstrated an overlap of genetic regions in five major psychiatric disorders:
with the involvement of the following genes:
Recent studies have also found mutations in loci of a few other genes like the dedicator of cytokinesis 8 (DOCK8) and KN motif and ankyrin repair domains 1(KANK1) in all five conditions.
Fragile X syndrome is one of the most commonly identified causes of inherited intellectual disability and autism or ASD.
However, most people with Fragile X syndrome do not have a diagnosis.
Fragile X syndrome derives its name from the microscopic appearance of the X chromosome.
When observed under the microscope, the X chromosome in these individuals appears as it could easily break.
Males receive the X chromosome from their biological mother and the Y chromosome from their biological father. Females receive one X chromosome from their mother and one from their father.
So, males inherit the fragile X chromosome only from their mothers, but females can inherit it from both parents.
For this reason, females who have only one fragile X chromosome have protection from the features of the condition and tend to have milder symptoms.
On the other hand, since males have only one X chromosome, they experience more significant learning and emotional disabilities than females.
Around 80% of males with Fragile X syndrome show intellectual disability, poor cognitive abilities, emotional problems like anxiety, and obsessive worrying, all of which are similar to autism.
People with Fragile X syndrome may also show other features similar to autism, such as
Did you know? Widow's peak earned its name because it resembles the pointy hat worn by mourning Victorian women! The shape of your hairline can reveal a lot about your ancestry and personality. So, what is the origin and meaning of widow's peak? How does it relate to your genes and evolution? Continue reading to delve into widows peak genetics, discover its historical and cultural significance, and explore myths while presenting facts about this unique trait.
Genetic ancestry tests are becoming increasingly popular. While your DNA can be used to learn about your roots, did you know that it can also reveal important things about your health risks and wellness aspects? This allows you to take proactive measures for health conditions, even before the symptoms appear, thereby preventing it. You can upload your DNA data to learn 1,500+ things about your health. Learn more.
A hairline that forms a V-shaped point in the center of the forehead is known as a widow's peak.
A widow's peak can vary in shape and size, depending on the individual's hair growth pattern and hairline recession.
Some people have a prominent widow's peak, while others have a subtle or barely noticeable one.
The term "widow's peak" is believed to have originated in 18th-century England. Back then, people thought having a V-shaped hairline was a bad sign, indicating early widowhood.
This belief was connected to the resemblance of the hairline to the peak of a widow's hood, a mourning garment.
Another theory linked it to the superstition of bad luck or early death for the spouse, although there's no scientific proof of this.
If a woman had a natural V-shaped hairline resembling the widows' headwear, it was thought to predict her future as a widow, giving rise to the name "widow's peak."
Nowadays, "widow's peak" refers to the V-shaped hairline unrelated to marital status or gender. It is a common trait with no health implications.
Widow's peak has various historical and cultural significance worldwide. An interesting example is Japan.
They call it "Fuji's peak" because it looks like the symmetrical cone of Mount Fuji, a famous cultural icon.
You can see this special hairline in old Japanese paintings. In the past, during the Heian era (from 792 to 1192 CE), women used makeup to make their widow's peak more noticeable.
Today, people have different opinions on how they want their hairline to look, and some even opt for hairline reconstruction to hide their widow's peak.
While a widow's peak is associated with some mythical beliefs, it doesn't explain why some people have it.
This trait is mostly due to genetics, a natural characteristic passed down in families. In some cases, it can also be linked to specific genetic conditions, like:
Download Your 23andMe Data For 1000+ Health And Wellness Insights
The inheritance of widow's peak genetics from parents or relatives is complex and requires clarification. It does not adhere to simple Mendelian rules.
The shape of the hairline may be determined by multiple genes interacting with each other and other factors, such as hormones and hair loss.
Whether a widow's peak hairline is dominant or recessive is a complex question with no definitive answer.
Widow's peak is considered a polygenic trait, meaning multiple genes influence it, including the W gene (widow’s peak gene).
Some sources claim that widow's peak hairline is a dominant trait, meaning that only one gene copy is needed to express the trait.
However, there is no scientific evidence to support this claim. Therefore, it cannot be classified as either a dominant trait or a recessive trait.
The genotype for the widow's peak is the combination of alleles that determine the phenotype or appearance of the trait.
The genotype can be either homozygous dominant (WW), heterozygous (Ww), or homozygous recessive (ww).
The phenotype for the widow's peak is either present or absent.
The chances of inheriting a widow's peak depend on the genotypes of both parents and their offspring.
Using Punnett squares, we can calculate the probability of each possible outcome. For example:
| Parent 1 | Parent 2 | Offspring |
| WW | WW | 100% WW |
| WW | Ww | 50% WW + 50% Ww |
| WW | ww | 100% Ww |
| Ww | Ww | 25% WW + 50% Ww + 25% ww |
| Ww | ww | 50% Ww + 50% ww |
| ww | ww | 100% ww |
As we can see, the chances of inheriting a widow's peak vary from 0% to 100%, depending on the parents' genotypes.
The evolutionary significance of the widow's peak trait is still unclear. More research is needed to determine if the widow's peak has played an important role in human evolution and natural selection.
The common belief that a widow's peak is governed by a single gene with two alleles—where the allele for a widow's peak is dominant over that for a straight hairline—is largely unfounded.
There is no substantial scientific evidence to support this notion, and it appears to be more of a myth than a fact.
Research indicates that the inheritance of a widow's peak is likely influenced by multiple genetic factors rather than a straightforward Mendelian inheritance pattern.
Furthermore, environmental factors and individual variations can also play significant roles in the expression of this trait.
There are many myths and misconceptions about the widow's peak, such as:
A widow's peak doesn't lead to or predict pattern baldness, also known as androgenetic alopecia.
Pattern baldness is a condition that makes hair follicles shrink, producing thinner and shorter hairs over time.
Hormones, age, and genetics influence pattern baldness, but the genes causing it differ from those determining hairline shape.
So, having a widow's peak doesn't mean someone will lose their hair faster or more severely than someone with a straight hairline.
If you are curious about your widow's peak genetics, you can take a DNA test that analyzes your ancestry and traits.
Some companies, such as 23andMe, offer a genetic testing service that can tell you if you have a W gene variant associated with widow's peak.
You can also compare your results with your relatives and see how the trait runs in your family.
Note: Genetic tests may not conclusively determine complex traits like a widow's peak. Results require caution in interpretation and should not be used to make significant life decisions.
Some people may not like their widow's peak and want to get rid of it or change its appearance.
Here are some options:
Routine haircuts don't need a doctor, but consult a hair transplant surgeon or dermatologist for advanced procedures like laser hair removal or transplants.
These procedures have medical and cosmetic implications, so expert guidance is necessary for safety and efficacy.
23andMe looks at 12 places in the DNA to estimate the likelihood of having a widow's peak.
The analysis also takes into account the effect of other factors, including age and sex at birth.
Find Out How Long 23andMe Takes To Deliver The Reports
A widow's peak, a V-shaped hairline, holds historical and cultural significance, with various beliefs about its meaning.
While myths surround it, science attributes the trait to genetics, influenced by multiple genes.
The inheritance of a widow's peak doesn't follow simple Mendelian rules, making it a polygenic trait.
The chances of inheriting it depend on parental genotypes, as seen through Punnett squares. The evolutionary significance remains to be determined.
Despite myths, having a widow's peak doesn't predict early widowhood, villainous traits, or bad luck. It also doesn't correlate with pattern baldness.
If you wish to change your widow's peak, options range from hairstyle changes to more advanced procedures, each with its considerations and implications.
https://www.healthline.com/health/widows-peak
https://www.webmd.com/beauty/what-to-know-about-widows-peak
https://onlinelibrary.wiley.com/doi/epdf/10.1111/ddg.14502
https://learn.genetics.utah.edu/content/basics/observable/
In our search for comfort during moments of anxiety and stress, it's common to turn to indulgent foods like ice cream, donuts, and cheesy pizzas. While these treats provide temporary solace, they fall short of addressing the root causes of our anxiety. Stepping beyond momentary fixes, we find that proper nutrition can play a pivotal role in supporting mental well-being. Among the various nutrients, magnesium has emerged as a topic of interest for its potential "anxiety-relieving" properties. But does magnesium actually help with anxiety? In this article, we delve into expert insights to explore the efficacy of magnesium in alleviating anxiety symptoms, examining whether this vital mineral could be a crucial component in our mental wellness toolkit.
Anxiety is a feeling of intense fear or nervousness.
Around 4% of the global population currently experience some form of anxiety.
Anxiety is often treated with medications and psychotherapy.
Medications for anxiety include antidepressants and beta-blockers, while cognitive behavioral therapy is an evidence-based approach to relieve symptoms of anxiety.
Magnesium is a common mineral found in the body, yet many adults are deficient in it.
It plays a role in regulating energy levels and brain health, which means a deficiency in this mineral can affect your mental health.
Magnesium boosts brain function and regulates cortisol levels in the body.
Cortisol is associated with increased stress, and lowering it can help decrease symptoms of anxiety.
Magnesium plays a vital role in maintaining your overall health and well-being.
However, whether magnesium helps improve symptoms of anxiety is a subject of debate.
The good news is that some studies show that magnesium does help in improving some symptoms of stress and anxiety.
Magnesium deficiency can cause delirium, mental numbness, and, in severe cases, coma.
It can also increase your risk of suffering from stress, depression, and anxiety.
However, we need more evidence and research to support this claim,
Health conditions such as diabetes and celiac disease are associated with low levels of magnesium.
People with alcohol use disorder can also suffer from magnesium deficiency.
You can either take magnesium as part of your diet or in the form of supplements.
Magnesium prescribed for anxiety should have two qualities:
The two most commonly prescribed forms of magnesium are magnesium oxide and magnesium citrate.
But these two forms will likely pass through the gut and cause loose stools and diarrhea.
Based on some recent studies, here are the forms of magnesium commonly prescribed to relieve anxiety:
It is said to be one of the most effective forms of magnesium against anxiety.
This form of magnesium has an amino acid called taurine, which has a calming effect on the brain.
It also leads to better absorption of magnesium in the brain.
Magnesium taurate is gentle on the gut and does not cause loose stools or diarrhea.
Studies show that this form of magnesium effectively treats anxiety.
However, it is expensive and might require higher doses to be effective.
Glycine is an essential amino acid and is an important neurotransmitter in the brain.
Glycine can significantly improve sleep, making this form of magnesium ideal for insomnia patients.
Magnesium glycinate is also quite gentle on the GI tract.
This is one of the best-absorbed forms of magnesium.
It increases both the serum and muscle levels of magnesium.
Some studies show that magnesium malate can help treat chronic fatigue and fibromyalgia.
Current research shows that magnesium taurate and glycinate are most effective in treating anxiety and mental health disorders.
There is limited research to show that magnesium is beneficial in treating anxiety.
However, magnesium does play a role in regulating the chemical messengers in the brain, which has led scientists to conclude that it might be effective in treating anxiety.
People who have used magnesium for their anxiety have generally given positive feedback.
If you are considering taking magnesium for your anxiety, start at low doses and gradually increase to avoid side effects.
You May Be Interested In: Is Anxiety Genetic? Nature Vs Nurture.
A viral TikTok video that has garnered widespread attention claimed that magnesium helps reduce anxiety.
Experts agree that we don’t have enough evidence to support this claim.
However, magnesium can potentially help alleviate the symptoms of anxiety.
Doctors say that magnesium can reduce anxiety since it plays a vital role in the body’s metabolic functions.
One hypothesis about anxiety disorders is that when you are anxious, the circuits in your brain are hyperexcitable.
This causes inappropriate signaling and, therefore, anxiety.
Magnesium may have a calming effect on the nervous system (hence, it may promote better sleep.)
This could be a possible reason why magnesium helps reduce symptoms of anxiety.
Clinicians will often ask you to get a thorough physical check-up before prescribing medication for anxiety.
It is done to rule out any nutritional deficiency that you might be facing, which could be causing the anxiety.
However, even if you are not deficient, you might still benefit from supplements to support your health.
It is always advisable to talk to your doctor before starting any supplements.
Did You Know?
Magnesium deficiency or hypomagnesemia can lead to muscle weakness, cramping, numbness, irregular heartbeat, loss of appetite, and several other symptoms. In certain cases, people may also have very high levels of magnesium, and this is termed hypermagnesemia. The magnesium levels in your body are partly influenced by your genes. CASR is a gene that contains instructions for producing a protein called the calcium-sensing receptor. Certain types of this gene can increase your risk of magnesium deficiency by reducing the reabsorption of magnesium in the kidneys. Learn more.
Magnesium is generally safe for most people when taken appropriately.
The body does not store magnesium; excess magnesium is eliminated through stool.
However, more than 350mg of daily magnesium supplements can cause side effects.
They include:
Large doses of magnesium (more than 2500mg) can cause serious side effects such as irregular heartbeat, low blood pressure, confusion, and coma.
If you have taken too much magnesium, you can experience the following symptoms:
In severe cases, magnesium overdose can cause cardiac arrest.
Magnesium is a mineral that is essential for healthy bones, muscles, and nerves.
It acts as a cofactor (or helper molecule) in several important biochemical reactions in the body.
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It is best to take magnesium supplements with meals.
Taking magnesium on an empty stomach can cause diarrhea.
While some recommend taking magnesium supplements just before bed, you can take it any time during the day as long as you consistently take it.
At present, we don't have enough research to determine how much magnesium we need to treat anxiety.
The daily dietary allowance of magnesium recommended by the FDA is 350mg.
But this dose does not take into account any pre-existing mental health conditions.
If you are considering taking magnesium supplements, make sure that you consult your doctor to figure out the correct dose.
How long magnesium takes to work depends on your deficiency's severity and metabolism.
It usually takes up to a week for anxiety to subside after starting on magnesium supplements.
It is essential to be consistent and monitor your progress over time.
Magnesium is often prescribed to soften stool and treat constipation.
Too much magnesium can cause diarrhea and cramps.
Magnesium supplements can interfere with certain medications, including heart medicines, diuretics, and antibiotics.
It can react with the Prakinson's drug, Cinnamon.
If you take these medications, talk to your doctor before starting magnesium supplements.
People with heart disease, kidney disease, intestinal disease, and diabetes should not take magnesium supplements without consulting their doctor.
Magnesium is an essential mineral that plays a vital role in muscle function.
Some research shows that taking magnesium supplements can help manage anxiety.
While more credible research is needed, those taking magnesium for anxiety reportedly had positive experiences.
Many forms of magnesium are recommended to treat anxiety, such as magnesium glycinate and carbonate.
Epsom salt baths are an alternative way of magnesium absorption.
Foods rich in magnesium, such as legumes and seeds, can also help counter magnesium deficiency in the body.
Magnesium interferes with certain medications and can have some side effects when taken in excess.
It is always advisable to consult a doctor before starting any supplements.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470576/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827637/
https://www.who.int/news-room/fact-sheets/detail/anxiety-disorders
From the conventional wisdom of creating a pitch-dark room and applying ice packs to the neck to the less orthodox methods like warming the feet, the internet is rife with 'migraine hacks.' Yet, these remedies often fall short of providing consistent or complete relief. Magnesium, the all-rounder nutrient, has recently gained attention in migraine management. Research highlights its potential in alleviating migraine pain by modulating key signaling pathways and chemical processes in the brain. However, the question arises: which form of magnesium is the best for combating migraines? Let's explore.
Some studies show that magnesium might be effective in relieving migraine.
It is most effective in people who have an aura with their migraine.
It means they experience light flashes or blindspots before or during migraines.
Magnesium may help prevent cortical spreading depression, a wave of brain signaling.
Cortical spreading depression causes visual and sensory changes that cause an aura during a migraine episode.
Magnesium can improve platelet function and block pain-transmitting chemicals in the brain.
It is effective in reducing the symptoms of premenstrual migraine.
Magnesium can be a preventative measure for those who suffer from premenstrual migraine or those who experience an aura with migraine.
There is no foolproof method to check magnesium deficiency in the brain.
Thus, it can be harder to tell if you're magnesium deficient.
People who suffer from heart disease or diabetes or take diuretics for blood pressure may be prone to low levels of magnesium in the body.
Some studies show that people suffering from migraines can have low levels of magnesium in their brains.
This could be due to:
Magnesium plays a vital role in muscle function.
Signs of magnesium deficiency include:
Magnesium oxide is one of the most commonly prescribed forms of magnesium to treat migraines.
It is readily available and used in clinical trials.
Sometimes, for acute cases, patients are administered magnesium sulfate intravenously.
Here are a few common types of magnesium for migraine treatment:
Pros: It is a readily available form of magnesium and is used widely to treat migraine. It is also absorbed reasonably well in the body.
Cons: Magnesium oxide can cause digestive problems and diarrhea.
Pros: One of the most common forms of magnesium is Epsom salt. It is available in the form of lotions and sprays. Sometimes, it is prescribed intravenously in severe migraine cases.
Cons: The effectiveness of this form of magnesium varies, so it is best used in combination with other forms of magnesium.
Pros: Glycine elevates serotonin levels in the brain, which helps improve sleep quality. Magnesium glycinate also has a higher absorption rate in the body and may be more effective.
Cons: It may cause digestive issues. However, magnesium glycinate is quite gentle on the digestive system.
Pros: It is the only form of magnesium penetrating the blood-brain barrier. It raises magnesium levels in the brain effectively.
Cons: It is more expensive than other forms of magnesium.
Did You Know?
The magnesium levels in your body are partly influenced by your genes. CASR is a gene, which contains instructions for producing a protein called the Calcium Sensing Receptor. Certain types of this gene can increase your risk of magnesium deficiency by reducing the reabsorption of magnesium in the kidneys. You can learn in-depth about your nutritional traits using your existing ancestry genetic test DNA data.
When considering magnesium for migraine relief, magnesium glycinate is often recommended due to its high bioavailability and gentle effect on the stomach.
Dr. Alexander Mauskop notes, "Magnesium glycinate is particularly beneficial for individuals whose migraines are exacerbated by stress or anxiety. It not only helps with magnesium levels but also promotes relaxation."
Magnesium citrate is another popular choice, known for its good absorption rate.
The American Migraine Foundation suggests a daily intake of 400–500 mg of magnesium oxide or citrate for migraine prevention. Although magnesium oxide is less absorbable, it can still be effective.
Emerging interest in magnesium threonate highlights its potential benefits, particularly its ability to cross the blood-brain barrier effectively. However, research on this form is still limited.
Experts generally recommend starting with around 400 mg per day, with Dr. Mauskop advising an increase up to 1,200 mg per day under medical supervision if no improvement is noticed.
Consultation with healthcare professionals is essential before starting any magnesium supplementation to tailor the approach to individual needs. Dr. Mauskop emphasizes, "It's crucial to tailor magnesium supplementation to the individual's needs and monitor their response over time."
Magnesium oxide is prescribed at a dosage of 400-600 mg per day.
Your doctor might prescribe intravenous magnesium sulfate injections if you have a severe magnesium deficiency.
It is advisable to consult your doctor to determine the correct magnesium dosage you will need.
Magnesium is generally safe.
However, excessive magnesium can lead to
These symptoms usually subside when you lower the dose of magnesium you are taking.
Magnesium can also cause more severe side effects, such as shallow blood pressure, irregular heartbeat, and coma.
Always consult your doctor before taking any supplements.
If you don't want to take supplements, add magnesium-rich foods.
Green leafy vegetables like spinach are some of the best sources of magnesium.
It contains almost 40% of the daily dietary requirement of magnesium.
Some other foods that are rich in magnesium are:
Magnesium might be an effective treatment for migraines.
It is especially effective for premenstrual migraine and for people who experience an aura during migraine.
Magnesium oxide is a common form of magnesium for migraine treatment.
It is always advisable to consult a doctor before starting any supplements.
You can also add magnesium-rich foods such as nuts and leafy green vegetables for adequate magnesium levels.
https://americanmigrainefoundation.org/resource-library/magnesium/
https://www.healthline.com/health/magnesium-for-migraines
https://www.ncbi.nlm.nih.gov/books/NBK554611/
https://americanmigrainefoundation.org/resource-library/menstrual-migraine-treatment-and-prevention/
