Magnesium can assist with regulating our sleep cycles which is important to stay healthy while traveling. Chewable magnesium gummies make it easy!
Traveling is a joy and an incredible privilege, but it can also disrupt our sleep schedule. A change of time zones interrupts our circadian rhythm (especially when going from West to East). Early mornings fueled with caffeine and late nights accompanied by alcohol also affect our circadian rhythm. In addition, a change in eating habits can compromise our vitamin and mineral intake.
Magnesium is important for the proper functioning of our nerves, muscles, brains, and hearts. Several chronic diseases have been associated with low magnesium levels including insulin resistance, diabetes, hypertension, heart disease, migraines, ADHD and Alzheimer’s. Magnesium also binds to gamma-aminobutyric acid (GABA) receptors. GABA is a neurotransmitter that plays a critical role in relaxation and sleep regulation. Magnesium deficiencies have been linked to sleep disorders. Further, randomized controlled trials have shown that daily magnesium supplementation can improve sleep quality and quantity (2002, 2012).
As someone who has suffered from insomnia for most of my life, consuming magnesium has made a huge difference. Since I was a young child I would lay awake in bed at night wondering if I would fall asleep. Then, I would get frustrated with myself for not being able to sleep and the cycle of insomnia continued. I tried everything from inducing a relaxation response to counting sheep. A relaxation exercise I still use today looks like this: I begin by systematically tensing and relaxing each part of my body, starting at my head and ending at my toes. This is known as progressive muscle relaxation and can be helpful for reducing anxiety. Now, along with being mindful of consuming foods high in magnesium, I take a magnesium supplement one-two hours before bedtime. I find I fall asleep faster and wake less frequently (both huge reliefs!).
On my recent trip to Europe, I packed my vegan, gluten-free Natural Calm magnesium gummies to help ensure a good night’s sleep, and benefit from the other health properties of magnesium. Chewable gummies eliminate the need to find clean water to take a pill which can be tricky in a foreign country. I also experience anxiety when I have to swallow a large pill so chewable vitamins have been a lifesaver. I would love to hear what your experience with magnesium and sleep has been.
Six reasons why I aim to drink one green smoothie a day, plus my go-to recipe.
Why I LOVE green smoothies:
There are countless reasons why incorporating more vegetables, especially leafy greens, in our diets can positively influence our health. I find the simplest and quickest way to increase my vegetable intake is by blending greens and taking them with me on-the-go. Here are some of the reasons I aim for one green smoothie a day:
1) Increasing fruit and vegetable consumption (leafy greens in particular) helps prevent heart disease.
2) Green vegetables contain compounds that support our immune system.
3) Greater leafy green consumption has been associated with lower rates of type 2 diabetes.
5) Kale provides greater calcium absorption than milk.
6) Fruit and vegetable consumption decreases the risk of cancers of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, and colon.
Disclosure: I receive a small commission when the following products mentioned are purchased through my links (thank you!). This allows me to provide you free articles and social media content daily. I only work with brands I adore and use myself.
Basic Green Smoothie:
optional add-ins: vegan protein powder, matcha tea, ground flaxseed, vitamin and mineral powders (for 20% off Pranin Organic superfood powders use code: DRDYLAN)
The full recipe for this green ginger goddess smoothie can be found in my vegan eBook: Cooking with Compassion – 30 Vegan, Gluten-Free Recipes to Nourish Ourselves, Our Families & Our Planet
spinach = anti-inflammatory, low glycemic index, anti-cancer effects, excellent source of iron, magnesium, & calcium, avoid large amounts if prone to kidney stones or taking blood thinners
fresh ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
avocado = anti-inflammatory, low glycemic index, high in fiber, may help lower LDL “bad” cholesterol and maintain normal serum total cholesterol levels, contains glutathione which has anti-carcinogenic properties and may boost immunity
PIN FOR LATER:
For more delicious smoothies packed with antioxidants check out this post.