What are the Benefits of Magnesium Glycinate?

Magnesium glycinate is an essential element that must be obtained through nutrition or supplementation because the body cannot synthesize itself. This specific form, magnesium glycinate, cannot naturally occur in food and is formed through the consumption of magnesium-rich foods paired with dietary glycine, which creates this formation of magnesium glycinate in the body. Magnesium supports many functions, such as muscle and nerve function and energy production. Magnesium by itself is essential to produce nucleic acids and helps regulate proteins. Magnesium glycinate differs from magnesium as it is a specific form of magnesium that is tied to the amino acid glycine. This allows for improved absorption, increased sleep, and reduced irritability and anxiety. It is known to improve sleep by the increase in melatonin production. Glycine's size does this. Glycine is a small amino acid that increases the bioavailability of magnesium by allowing it to cross the intestinal wall to the bloodstream quickly. 

The benefits of Magnesium Glycinate are suggested to include: 

• Reduced risk of stroke, heart disease, and diabetes 
• Improved mental health regulation suggests reducing (insomnia, anxiety, lack of energy, and irritability). 
• Reduced chronic fatigue 

Magnesium-Rich Foods: 

• Nuts and Seeds (Pumpkin, Almonds, and Cashews)
• Leafy Greens (Spinach and Kale) 
• Whole Grains (Quinoa, Brown rice, and Oats) 
• Cocoa and Dark Chocolate 

Glycine-Rich Foods: 

• Poultry 
• Fish 
• Eggs 
• Bone Broth 

Works Cited 

Divya Jacob, Pharm. D. (2024, September 16). Magnesium glycinate: Benefits, side effects, dosage. MedicineNet. https://www.medicinenet.com/benefits_of_taking_magnesium_glycinate/article.htm 

Magnesium vs. magnesium glycinate - what’s the difference? This vs. That. (n.d.). https://thisvsthat.io/magnesium-vs-magnesium-glycinate 

What foods contain magnesium glycinate? A complete guide to dietary sources and absorption. Vitafenix. (n.d.). https://vitafenixsupplements.com/blog/what-foods-contain-magnesium-glycinate-a-complete-guide-to-dietary-sources-and-absorption/ 

Get On Your Bike

    Have you considered biking to get a great workout but leave a small carbon footprint? Since it is not a weight-bearing exercise, biking is easy on your joints. Additionally, biking tones leg muscles, increases endurance, and enhances lung capacity. Biking is an excellent way to get in movement and can be done with family, friends, or by yourself.

    Try getting involved in a cycling club to gradually increase your pace and endurance. More specifically, mountain biking offers the chance to go “off-road” and enjoy nature. Another way to get in your miles on the bike is to bike to and from work. There are health, environmental, and financial benefits.

    Be mindful of safety when biking. Always wear a helmet and be aware of your surroundings. Consider using lights on the front (white LED) and back (blinking red) of your bike to make it easier for cars to see you.

    When biking in the morning, consider eating two small breakfasts (one before the bike and one after the bike). This strategy may help sustain energy and prevent hunger until lunchtime.

    If you go on a bike ride of 90 minutes or longer, eat a carbohydrate-rich snack about two hours beforehand. Focus on fruit, whole grains, and a modest amount of protein. For easier digestion before the ride, keep your meal low in fat. Also, do not forget to drink plenty of water before and during the ride. 

Source: https://www.eatright.org/fitness/physical-activity/workout-ideas/get-on-your-bike

8 Food Safety Tips When Traveling Abroad

     You might have your vacation or travel plans all set, but have you thought about the food that you will eat when you travel outside of the U.S.? The World Health Organization estimates that 2 million people die each year from drinking contaminated water or eating contaminated food.  That is about 1 in 10 people!  The risk ranges from mild traveler’s diarrhea to serious hepatitis A or even typhoid and fatal illnesses that are caused by harmful bacteria, parasites, viruses, and chemical substances.  

    If you are traveling, make sure to follow these tips: 

1. Plan Ahead  

-Research your destination and anticipate issues like food safety that could occur on your trip. 

-Research the water supply and check if your destination has a drinkable water supply and medical care in case you become ill.  The Centers for Disease Control and Prevention Travelers’ Health and the U.S. Department of State Travel Information can help with this. 

-Check the altitude, for some people, especially children, can become sick above 8,000 feet. 

2. Visit a Health Care Provider Before You Go 

-Find out about any vaccines you may need to get before you go to your destination. 

-Stock up on prescriptions to last the entire trip. 

-Don’t forget over-the-counter medications in case you experience GI symptoms like diarrhea, heartburn, or gas.  You can talk to your doctor about recommendations. 

3. Pack Smartly 

-Ensure you carry hand sanitizer and disinfectant wipes to wash your hands and to clean surfaces. 

-Stash nonperishable food items (not liquids) in your carry-on luggage. Traveling can often have delays, and you never know when you will eat again, especially since airport food can be expensive. 

-Bring a travel health kit and your health insurance card.  Place prescription drugs in your carry-on luggage. 

-Whenever in doubt, don’t drink tap or well water or anything that was made with it, including fountain drinks.  It is best to go with sealed, bottled beverages. 

4. Keep Your Guard Up 

-Avoid eating raw meat, fish, shellfish, and eggs; you can get sick from eating undercooked, raw, and contaminated foods and even beverages. 

-The FDA also advises avoiding raw produce, including salads.  This reduces your risk of coming into contact with fruits and vegetables that have been rinsed with unsafe tap water or have been contaminated. 

5. Always Err on the Side of Caution 

-Make sure to avoid foods that have been sitting at room temperature, for these foods fall under the temperature “danger zone” where bacteria thrive.  This includes not eating from buffets since the food may not always be held at safe temperatures, so stick to colder or hotter foods. 

6. Watch Out for All Water Sources 

-Go by the rule of: if you have to ask, don’t drink it.  The FDA recommends avoiding tap water, including cocktails, ice, and water to brush your teeth.  This water can be contaminated with amoebas, parasites, and many viruses, including hepatitis. 

-Choose drinks that come in manufactured-sealed containers, like bottled or canned beverages, to stay on the safe side. Also, make sure to pick pasteurized dairy products. 

7. Wash Your Hands 

-Make sure to clean your hands often if you are at home or even abroad.  Proper hand washing is important when minimizing and preventing foodborne illnesses. 

-Use soap or hand sanitizer.  Wash your hands with soap and warm water, especially before eating or after using the bathroom.  If soap is not available, use an alcohol-based hand sanitizer.  Always pack some with you for easy access. 

8. Take Care of Yourself if You Get Sick 

-Make sure to stay hydrated, especially if you experience diarrhea, and make sure to drink plenty of clean fluids. 

-Make sure to seek help if you need medical treatment.  The U.S. Department of State can help travelers access and locate medical services. 

    Now go and enjoy your trip with ease of mind! 

 

Source: https://www.eatright.org/food/planning/away-from-home/8-food-safety-tips-when-traveling-abroad