4 (free) ways to DEBLOAT and improve digestion
Four straightforward, cost-free strategies that may help alleviate bloating and promote a greater sense of comfort.
CHEW THOROUGHLY
Aim for at least 10 chews before swallowing, helping to produce digestive enzymes and the production of stomach acid, which assist in the breakdown of food to further aid digestion.
MINDFULNESS
Take time to appreaciate the sight, smell, and taste of your food, be present whilst eating and minimize distractions.This will help prevent overeating and/or emotional eating, helping to initiate digestion and absorption.
RELAX
Engage in relaxation exercises such as stretching to encourage (peristalsis) muscle contractions involved in the the movement of food throughout the digestive tract, and deep breathing before meals to reduce stress, which can hinder digestion.
HYDRATE
Regular hydration throughout the day ensures that everything moves smoothly along your digestive tract, helping to prevent bloating from fluid retention and constipation.
*This information is not intended to diagnose or treat medical conditions. For personalised guidance, please consult with a registered healthcare provider.
Do MAGNESIUM supplements really work?
Magnesium is a vital mineral that supports numerous bodily functions, from muscle relaxation to heart health and sleep regulation. However, not all magnesium supplements are created equal. With various forms available each offering unique benefits. Understanding the differences between these forms can help you make an informed decision on which magnesium supplement best suits your needs.
Short answer… YES
Magnesium is responsible for over 300 biochemical reactions in the body. Helping to support a number of functions including: Energy Mood Sleep Bone Health Heart Health and loads more!
But it depends on a couple of things…
Type
There are 11 different types of magnesium, carrying different reported effects and benefits. It’s important to choose the right one!
MAGNESIUM GLYCINATE sleep, anxiety, stress, cramps, headaches
MAGNESIUM MALATE muscles, fatigue, energy
MAGNESIUM CITRATE constipation
MAGNESIUM L-THREONATE cognition
MAGNESIUM TAURATE blood pressure, blood sugar
X - MAGNESIUM OXIDE not well absorbed - causes GI distress
Dose
The highest level of daily nutrient intake that is likely to pose no risk of adverse effects to almost all individuals in Australia for magnesium is 350mg per day. It is important not to self prescribe magnesium (along with any other dietary supplement) as you may
Be taking a supplement that doesn’t have enough magnesium to show any effect, possibly leaving an undiagnosed condition untreated. OR
Be taking large amounts (maybe due to multiple supplements containing magnesium without your knowledge) and therefore risking a build up in the body causing serious life threatening side effects.
Specific health conditions may require higher doses for short term use, and is why (like any other dietary supplement) should only be taken under the direction of a health care professional.
Food Sources
The best way to increase magnesium is through the diet. Supplementation should only be used to increase magnesium levels if you can’t gain enough through diet, you have issues with nutrition absorption or you are working with a health care professional on a specific health condition.
Peanuts
Cashews
Almonds
Cooked Spinach
Avocados
Black Beans
Pumpkin Seeds
Chia Seeds
Bananas
Dark Chocolate
*This information is not intended to diagnose or treat medical conditions. For personalised guidance, please consult with a registered healthcare provider.