Magnesium for Anxiety

Magnesium for Anxiety\
Can magnesium help fight anxiety?

One of the most abundant minerals in the body, magnesium plays an important role in a number of bodily functions and has a number of health benefits. In addition to these benefits, magnesium may be helpful as a natural treatment for anxiety. While further studies are needed, there is research to suggest magnesium may help fight anxiety. natural treatments for anxiety found that magnesium could be a treatment for anxiety.

More recently, a 2017 reviewTrusted Source that looked at 18 different studies found that magnesium did reduce anxiety.
According to this review, one of the reasons why magnesium might help reduce anxiety is that it may improve brain function. Research shows that magnesium plays an important role in regulating neurotransmitters, which send messages throughout the brain and body.

If you have an anxiety disorder, you might want to consider using magnesium to help reduce your symptoms.

How to take magnesium for anxiety

According to the Office of Dietary Supplements, studies consistently show that many people aren’t getting enough magnesium from their diets. Many people have low magnesium levels.

The Recommended Daily Allowance (RDA) for adults is between 310 and 420 mg. The exact RDA will differ depending on your age and gender. More magnesium is also needed during pregnancy, as pregnancy can affect how your body absorbs certain vitamins and minerals.

To ensure you have enough magnesium in your diet, eat foods high in magnesium.

Foods high in magnesium

• leafy greens
• avocado
• dark chocolate
• legumes
• whole grains
• nuts
• seeds

If you take magnesium as a supplement, studies that showed that magnesium can have anti-anxiety effects generally used dosages of between 75 and 360 mg a day, according to the 2017 reviewTrusted Source.

It’s best to consult a healthcare practitioner before taking any supplement so you know the correct dose for you.

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Supplements for Depression

6 Herbs and Supplements for Depression

St. John’s wort
Omega-3 fatty acids
Saffron
SAM-e
Folate
Zinc

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Alternative remedies for depression

The U.S. Food and Drug Administration (FDA) has approved a number medications for the treatment of depression. If you live with depression but opt not to take one of these medications, you still have other options. Some people look to herbs and natural remedies to find relief from their symptoms.

Many of these remedies have been used medicinally for centuries as folk and alternative treatments. Today, many herbs are marketed as mood boosters for people who experience chronic feelings of sadness or hopelessness.

Studies have attempted to track the benefits of herbs for treating depression. Here are several herbs that may help lift your mood when you experience mild to moderate depression.

1. St. John’s wort

St. John’s wort is a plant that’s native to Europe, western Asia, and northern Africa. Europeans commonly take St. John’s wort as a way to treat depression, but the FDA hasn’t approved the herb to treat this condition.

Taking St. John’s wort has been linked with increasing the amount of serotonin in the body. Serotonin is a feel-good chemical in the brain that people with depression are often low in. Several antidepressants work by increasing the amount of serotonin in the brain.

According to the National Institutes of Health (NIH)Trusted Source, St. John’s wort may help milder forms of depression, although its effects haven’t been conclusively proven either way. A 2008 review of 29 studies on St. John’s wort found that the plant was just as effective for treating mild to moderate depression as antidepressants, yet resulted in fewer side effects. On the other hand, the NIH’s National Center for Complementary and Integrative HealthTrusted Source sponsored two separate studies that found it wasn’t better than a placebo for treating depression.

It’s important to note that St. John’s wort is known for interacting with lots of medications. This is especially true for blood thinners, birth control pills, and chemotherapy medications. Always check with your doctor before taking this herb.

Shop online for St. John’s wort supplements.

2. Omega-3 fatty acids

Omega-3 fatty acids are a healthy type of fat found in fish such as salmon, trout, and sardines. They’re available in supplement form and are sometimes called fish oil capsules. According to the Mayo Clinic, researchers have found that people who have low levels of two brain chemicals found in fish oil supplements may be at an increased risk of depression. It’s ideal to get a higher ratio of DHA to EPA, which are both types of omega-3 fatty acids.

In addition to taking fish oil supplements to get omega-3 fatty acids, you can also increase the amount of fish you eat. Eating fish three times a week can increase your omega-3 fatty acids without the aid of supplements.

Keep in mind that some fish can have high levels of mercury. These include swordfish, tilefish, king mackerel, and shark. Avoid these in favor of fish with lower levels of mercury, such as light canned tuna, salmon, freshwater trout, and sardines.

Shop online for omega-3 supplements.

3. Saffron

Saffron is a spice derived from a dried portion of a crocus, a flower in the iris family. According to a study in Alternative Medicine ReviewTrusted Source, taking saffron stigma (the end of the carpel, or rod-like stem, in the flower) has been shown to be effective in treating mild to moderate depression.

Shop online for saffron.

4. SAM-e

SAM-e is short for S-adenosylmethionine. This supplement is designed to act like a synthetic form of the body’s natural mood-boosting chemicals. According to the Mayo Clinic, SAM-e is regarded as a supplement in the United States — the FDA doesn’t consider it a medication.

You shouldn’t take SAM-e along with antidepressants. You should also be aware that SAM-e can cause health effects such as upset stomach and constipation if you take too much.

Shop online for SAM-e supplements.



5. Folate

There may be a linkTrusted Source between low levels of folic acid (the synthetic form of folate) and depression. Taking 500 micrograms of folic acid has been linked with improving the effectiveness of other antidepressant medications.

One way to increase your folate levels is to consume folate-rich foods daily. These include beans, lentils, fortified cereals, dark leafy greens, sunflower seeds, and avocados.

Shop online for folate supplements.


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6. Zinc

Zinc is a nutrient linked with mental functions such as learning and behavior. Low levels of blood zinc are associated with depression, according to an analysis in Biological Psychiatry.

According to Nutrition NeuroscienceTrusted Source, taking a 25-milligram zinc supplement daily for 12 weeks can help reduce depression symptoms. Taking zinc supplements can also increase the amount of available omega-3 fatty acids in the body.

Shop online for zinc supplements.

Herbs not yet proven to ease depression

Health food stores may market herbs and supplements as being able to treat depression. However, according to a review published in BJPsych Advances, several of these treatments haven’t been shown to be effective in treating depression. These include the following herbs:
Crataegus oxyacantha (hawthorn)
Eschscholzia californica (California poppy)
Ginkgo biloba
Lavandula angustifolia (lavender)
Matricaria recutita (chamomile)
Melissa officinalis (lemon balm)
Passiflora incarnate (maypop, or purple passionflower)
Piper methysticum (kava)
Valeriana officinalis (valerian)

If you do choose to use these or other herbs, always check with your doctor first to make sure they won’t interact with any medication you might be taking.

Also note that herbs and supplements are not monitored by the FDA, so there may be concerns about purity or quality. Always buy from a reputable source.

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Tighten Loose Skin

Tips for How to Tighten Loose Skin

• Exercise
• Firming Creams
• Supplements
• Lose weight
• Massage
• Cosmetic procedures

Takeaway

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Overview
Loose skin can be frustrating and can impact self-esteem. While there are many ways you can develop loose skin, once you have it, it can be difficult to reverse.
Causes of loose skin can include weight loss, pregnancy, and the effects of aging. Common places people experience loose skin include the:

• stomach
• face
• neck
• buttocks
• arms
• legs

While you can help improve loose skin through cosmetic surgery, many options exist for people who would rather avoid medical procedures.

• These options include:
• exercise
• firming products
• nonsurgical procedures
• weight loss
• massage

Here are six ways you can tighten loose skin.

1. Exercise

Building muscle mass through weight training exercises can help decrease the appearance of loose skin, especially if the loose skin is from weight loss.

If excess fat distends the skin for a long time, the skin can lose some of its ability to shrink with weight loss. Replacing that lost fat with muscle mass can lessen the appearance of loose skin.

If you have loose skin from a recent pregnancy consult a doctor before exercising as there could be certain moves you should avoid.

One form of exercise that has not proven to be effective for loose skin is facial exercise. While facial exercises have been popular since the 1960s, there’s little research to support that these exercises actually help tighten loose skin.
“While you can help improve loose skin through cosmetic surgery, many options exist for people who would rather avoid medical procedures.”

2. Firming creams

While the effects of firming creams are often subtle, they may help improve the appearance of loose skin, particularly crepey skin in need of hydration.

Often, results can be seen immediately but aren’t long lasting. Effective moisturizing can temporarily make lines and wrinkles appear less noticeable.

A good choice for a firming cream is one that contains a product called a retinoid. Retinoids prevent free radical damage in the skin that can negatively affect collagen.

Shop for firming cream.

You need collagen for the skin to appear young and healthy. Collagen also helps tissues to maintain elasticity, which prevents loose skin.

Shop for collagen.
Retinoids also can help with collagen production. Increased collagen production may help decrease the appearance of wrinkles and prevent new ones from forming.
Shop for retinoid.
If you want to experiment with a natural remedy, try the topical application of grapeseed oil. It has been shown to tighten skin and improve skin’s elasticity.
Shop for grapeseed oil.
3. Supplements
While there’s no magic pill to fix loose skin, certain supplements may be helpful.
Here are supplements to try:
Collagen hydrolysate. As we mentioned before, you must have collagen for healthy, youthful appearing skin. A 2015 study suggests that supplementing collagen may prevent the negative effects of skin aging. Shop for collagen hydrolysate.
Protein. Amino acids found in protein (lysine and proline) are essential building blocks for your body’s collagen production.
Vitamin C. Your body requires vitamin C for the synthesis of collagen. Shop for vitamin C.
Gelatin. Gelatin is cooked animal collagen. It’s often used in treats like jello and gummy candy. Gelatin is an excellent source of glycine, a building block for your own body’s collagen production. Shop for gelatin.
4. Lose more weight
Stubborn fat under the skin can make skin appear loose. This type of fat is called subcutaneous fat.
If you pinch the problematic area and there are more than a few millimeters of skin, then there’s subcutaneous fat present. Losing that fat could firm the skin.
5. Massage the area

Massaging loose skin can increase blood flow and help evoke an anti-aging response.
One studyTrusted Source analyzed the effects of skin massage in conjunction with an anti-aging skin cream. The study showed that regular massage with a hand-operated oscillating massage tool amplified the positive effects of the cream.
Alongside massage, you can also use a salt or sugar scrub to increase blood flow.

6. Cosmetic procedures

Many nonsurgical procedures can help with loose skin.

These procedures include:

Chemical peels. The removal of the outer layer of old skin can decrease the appearance of loose, sagging, or wrinkled skin on the face and neck. Once the old skin peels off, the skin underneath is usually less wrinkled and smoother.

Ablative laser resurfacing. This procedure is also known as “laser peeling.” It’s similar to a chemical peel because it removes the outermost layer of old skin. The laser also warms the layers underneath the top layer. This heat promotes collagen production.

Ultrasound skin tightening. This procedure uses heat to stimulate collagen production. Focused ultrasound energy is transmitted through the skin’s surface to heat deeper layers.

Radiofrequency treatments. This is another form of safe energy transfer that heats the skin to induce collagen production. This method focuses on the skin’s outer layer.

IPL/RF combination treatments. These treatments combine intense pulsed light (IPL) and radiofrequency (RF). The process heats outer and deeper skin layers to facilitate collagen production.

Neuromodulators. This treatment is often referred to as Botox. The toxin botulinum, known to relax wrinkles, is injected into the skin. While this isn’t the most holistic procedure, it requires minimal recovery time and reduces the appearance of loose skin.

These are all examples of minimally-invasive, nonsurgical techniques for reducing loose skin. There are also surgeries to remove loose skin. These are known as body-contouring surgeries.

Body-contouring can also be referred to as tuck or lift surgeries. They involve an incision and the removal of extra fat and skin. These surgeries usually require a hospital stay followed by recovery time at home.

If other loose skin tightening techniques do not provide the results you’re looking for, you may choose to consult with a doctor to see if body-contouring is the right choice for you.

The Takeaway
Loose skin can be problematic, but there are multiple ways to minimize or reduce it.
Collagen is a huge factor in the skin’s elasticity. Boosting your body’s collagen production is one way to reduce loose skin.
You can also take actions to prevent developing loose skin, such as avoiding:
smoking
tanning
using skin products with harsh chemicals
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