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6 proven health benefits of magnesium—a critical mineral you're probably not getting enough of – Yahoo Canada Finance

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You may already know that magnesium is one of the top supplements for healthy aging, but its benefits go beyond supporting you in your golden years. “It’s essential for all stages of life,” says Andrea Wong, Ph.D., senior vice president for scientific and regulatory affairs at the Council for Responsible Nutrition (CRN).

“Magnesium is one of the main minerals in your body,” says Michelle Schoffro Cook, Ph.D,, holistic nutritionist, and author of Super-Powered Immunity. “It’s necessary for strong bones and teeth, and helps muscles to relax—not just when we’re tense, which it does help, but for proper muscle movement as well. It’s nature’s relaxant and natural anti-inflammatory and is important for cardiovascular health.”

Since magnesium is a mineral not made in the body, you have to get it from dietary sources, Cook says. And if your diet falls short, you’re at higher risk for certain health problems.

“A magnesium deficiency is linked to a wide range of disorders, including cardiovascular disease, menstrual problems, and psychiatric disorders,” Schoffro Cook says.

Research has confirmed the many benefits of this important mineral. Here are a few to note.

Supports cardiovascular health

Ensuring you have the proper amounts of magnesium in your diet helps keep your heart healthy, by reducing the risk of high blood pressure.

How? High blood pressure can make your arteries less flexible, which reduces the flow of blood and oxygen to your heart, potentially leading to heart disease. Magnesium helps relax blood vessels.

Several studies confirm that a deficiency in magnesium increases your risk of cardiovascular disease. In 2022, The Food and Drug Administration agreed that “the totality of scientific evidence supports a qualified health claim on the relationship between magnesium and a reduced risk of high blood pressure in conventional foods and dietary supplements.”

Strengthens bones

Fun fact: 60% of your body’s magnesium is in your bones and helps bone formation.

“Bone mineral density is the measure of the amount of minerals within the bones and is usually an indicator of bone strength,” Schoffro Cook says.

Studies have shown that men and women with higher magnesium diets have higher bone mineral density. A 2021 review of studies on magnesium and bone health found that participants who took magnesium supplements had improved bone mineral density and lower fracture risk.

Helps reduce depression and anxiety

Several studies have found that magnesium may help regulate mood.

A 2017 study showed that participants who received 248 mg of magnesium chloride for six weeks had significant improvement in measures of depression and anxiety symptoms. In addition, participants experienced these positive effects quickly, in only two weeks.

Researchers suspect that magnesium decreases cortisol in the body (the stress hormone).

Improves sleep

Wong says she mixes 300 mg of magnesium powder into a glass of water before bed, to help her relax.

Studies confirm magnesium’s positive effect on sleep quality.

High cortisol levels can cause sleep problems, and magnesium’s cortisol-lowering effect helps counteract that. Magnesium also naturally increases melatonin, the hormone your body produces in response to darkness, helping us feel more relaxed and rested, which helps with sleep quality.

Activates vitamin D

Vitamin D has many benefits, including increasing bone strength and immunity and improving heart and brain health.

But did you know that Vitamin D needs magnesium to work?

This study shows that magnesium helps activate Vitamin D by aiding enzymes in metabolizing Vitamin D.

Helps relieve migraine headaches

Magnesium acts as a preventative and pain reliever for migraine headaches.

Research has shown that magnesium deficiency can be a cause of migraines. A study showed that magnesium sulfate significantly reduced the pain of migraine headaches compared to a combination of prescription medications dexamethasone and metoclopramide. Magnesium also helps to regulate the chemicals that transmit pain.

Magnesium can also alleviate the auras that sometimes accompany migraines. It does this by preventing the wave of brain signaling, called cortical spreading depression, which produces visual and sensory changes in the common forms of migraine auras.

You probably have a magnesium deficiency

The vast majority of people in modern society are at risk for a magnesium deficiency, says Schoffro Cook. “Food grown in mineral-depleted soil, which is most of our current food supply, tends to have low levels of minerals like magnesium. Combined with our high need for the mineral, we have become vulnerable to magnesium deficiency.”

The solution to the problem: Take a magnesium supplement and make a greater effort to eat a magnesium-rich diet.

Foods high in magnesium

Some of the foods rich in magnesium, according to Schoffro Cook include:

  • Blackstrap molasses

  • Seeds, including chia, flax, and pumpkin seeds

  • Seafood, including fatty fish like halibut, mackerel, salmon, and tuna as well as oysters and scallops

  • Grass-fed meat

  • Organic dairy products

  • Oatmeal

  • Brown rice

  • Organic corn

Your daily magnesium needs 

The Recommended Dietary Allowance (RDA) for magnesium is 400-420 mg for men, 310-320 mg for women, 350-360 mg for pregnant women, and 310-320 for breastfeeding women.

But that may not be enough. “The RDA for magnesium was established in 1997,” says Wong. “Since then, there has been much more research suggesting that magnesium levels need to be higher.”

So how do you know if you need more magnesium?

“Blood tests only measure the amount of magnesium in the blood, which is a small percentage of the total magnesium in the body, so it’s not an ideal way to determine magnesium levels in the body,” says Schoffrom Cook. “Because the amount of magnesium in foods has declined by approximately 80 to 90 percent over the past century, the number of people deficient in the mineral tends to be high. If a person is suffering from hypertension, diabetes, or a neurological disorder, they may have a magnesium deficiency.

Magnesium supplements

Since you may not be able to get all of your magnesium from food, you may want to consider taking a supplement.

After multivitamins, vitamin D, vitamin C, and calcium, magnesium is the next highest-purchased supplement, according to the Council for Responsible Nutrition (CRN)’s 2023 annual survey.

While there are many forms of magnesium supplements to choose from, Schoffro Cook generally suggests magnesium glycinate, aspartate, ascorbate, or malate. “These forms tend to have greater bioavailability and seem to be better absorbed by the brain and muscles,” she says.

She suggests choosing a research-backed brand that has third-party laboratory testing to verify you’re truly getting what’s listed on the label and choosing non-GMO (genetically modified organisms) varieties.

Side effects

“Because magnesium is part of our bodies, it tends to be quite safe, but it’s still a good idea to consult with your doctor if you are pregnant, breastfeeding, have kidney disease, or another serious health condition,” says Schoffro Cook.

High doses can cause toxicity, she says, and since magnesium has a laxative effect, it can sometimes cause increased bowel movements or diarrhea.

Finally, she says, some drugs interact with magnesium, including some statins and antibiotics. “It’s best to check with your doctor or pharmacist to see if any of the drugs you’re taking interact with this essential mineral,” Cook says.

This story was originally featured on Fortune.com

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What’s the greatest holiday gift: lips, hair, skin? Give the gift of great skin this holiday season

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Give the gift of great skin this holiday season

Skinstitut Holiday Gift Kits take the stress out of gifting

Toronto, October 31, 2024 – Beauty gifts are at the top of holiday wish lists this year, and Laser Clinics Canada, a leader in advanced beauty treatments and skincare, is taking the pressure out of seasonal shopping. Today, Laser Clincs Canada announces the arrival of its 2024 Holiday Gift Kits, courtesy of Skinstitut, the exclusive skincare line of Laser Clinics Group.

In time for the busy shopping season, the limited-edition Holiday Gifts Kits are available in Laser Clinics locations in the GTA and Ottawa. Clinics are conveniently located in popular shopping centers, including Hillcrest Mall, Square One, CF Sherway Gardens, Scarborough Town Centre, Rideau Centre, Union Station and CF Markville. These limited-edition Kits are available on a first come, first served basis.

“These kits combine our best-selling products, bundled to address the most relevant skin concerns we’re seeing among our clients,” says Christina Ho, Senior Brand & LAM Manager at Laser Clinics Canada. “With several price points available, the kits offer excellent value and suit a variety of gift-giving needs, from those new to cosmeceuticals to those looking to level up their skincare routine. What’s more, these kits are priced with a savings of up to 33 per cent so gift givers can save during the holiday season.

There are two kits to select from, each designed to address key skin concerns and each with a unique theme — Brightening Basics and Hydration Heroes.

Brightening Basics is a mix of everyday essentials for glowing skin for all skin types. The bundle comes in a sleek pink, reusable case and includes three full-sized products: 200ml gentle cleanser, 50ml Moisture Defence (normal skin) and 30ml1% Hyaluronic Complex Serum. The Brightening Basics kit is available at $129, a saving of 33 per cent.

Hydration Heroes is a mix of hydration essentials and active heroes that cater to a wide variety of clients. A perfect stocking stuffer, this bundle includes four deluxe products: Moisture 15 15 ml Defence for normal skin, 10 ml 1% Hyaluronic Complex Serum, 10 ml Retinol Serum and 50 ml Expert Squalane Cleansing Oil. The kit retails at $59.

In addition to the 2024 Holiday Gifts Kits, gift givers can easily add a Laser Clinic Canada gift card to the mix. Offering flexibility, recipients can choose from a wide range of treatments offered by Laser Clinics Canada, or they can expand their collection of exclusive Skinstitut products.

 

Brightening Basics 2024 Holiday Gift Kit by Skinstitut, available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

Hydration Heroes 2024 Holiday Gift Kit by Skinstitut – available exclusively at Laser Clincs Canada clinics and online at skinstitut.ca.

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Here is how to prepare your online accounts for when you die

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LONDON (AP) — Most people have accumulated a pile of data — selfies, emails, videos and more — on their social media and digital accounts over their lifetimes. What happens to it when we die?

It’s wise to draft a will spelling out who inherits your physical assets after you’re gone, but don’t forget to take care of your digital estate too. Friends and family might treasure files and posts you’ve left behind, but they could get lost in digital purgatory after you pass away unless you take some simple steps.

Here’s how you can prepare your digital life for your survivors:

Apple

The iPhone maker lets you nominate a “ legacy contact ” who can access your Apple account’s data after you die. The company says it’s a secure way to give trusted people access to photos, files and messages. To set it up you’ll need an Apple device with a fairly recent operating system — iPhones and iPads need iOS or iPadOS 15.2 and MacBooks needs macOS Monterey 12.1.

For iPhones, go to settings, tap Sign-in & Security and then Legacy Contact. You can name one or more people, and they don’t need an Apple ID or device.

You’ll have to share an access key with your contact. It can be a digital version sent electronically, or you can print a copy or save it as a screenshot or PDF.

Take note that there are some types of files you won’t be able to pass on — including digital rights-protected music, movies and passwords stored in Apple’s password manager. Legacy contacts can only access a deceased user’s account for three years before Apple deletes the account.

Google

Google takes a different approach with its Inactive Account Manager, which allows you to share your data with someone if it notices that you’ve stopped using your account.

When setting it up, you need to decide how long Google should wait — from three to 18 months — before considering your account inactive. Once that time is up, Google can notify up to 10 people.

You can write a message informing them you’ve stopped using the account, and, optionally, include a link to download your data. You can choose what types of data they can access — including emails, photos, calendar entries and YouTube videos.

There’s also an option to automatically delete your account after three months of inactivity, so your contacts will have to download any data before that deadline.

Facebook and Instagram

Some social media platforms can preserve accounts for people who have died so that friends and family can honor their memories.

When users of Facebook or Instagram die, parent company Meta says it can memorialize the account if it gets a “valid request” from a friend or family member. Requests can be submitted through an online form.

The social media company strongly recommends Facebook users add a legacy contact to look after their memorial accounts. Legacy contacts can do things like respond to new friend requests and update pinned posts, but they can’t read private messages or remove or alter previous posts. You can only choose one person, who also has to have a Facebook account.

You can also ask Facebook or Instagram to delete a deceased user’s account if you’re a close family member or an executor. You’ll need to send in documents like a death certificate.

TikTok

The video-sharing platform says that if a user has died, people can submit a request to memorialize the account through the settings menu. Go to the Report a Problem section, then Account and profile, then Manage account, where you can report a deceased user.

Once an account has been memorialized, it will be labeled “Remembering.” No one will be able to log into the account, which prevents anyone from editing the profile or using the account to post new content or send messages.

X

It’s not possible to nominate a legacy contact on Elon Musk’s social media site. But family members or an authorized person can submit a request to deactivate a deceased user’s account.

Passwords

Besides the major online services, you’ll probably have dozens if not hundreds of other digital accounts that your survivors might need to access. You could just write all your login credentials down in a notebook and put it somewhere safe. But making a physical copy presents its own vulnerabilities. What if you lose track of it? What if someone finds it?

Instead, consider a password manager that has an emergency access feature. Password managers are digital vaults that you can use to store all your credentials. Some, like Keeper,Bitwarden and NordPass, allow users to nominate one or more trusted contacts who can access their keys in case of an emergency such as a death.

But there are a few catches: Those contacts also need to use the same password manager and you might have to pay for the service.

___

Is there a tech challenge you need help figuring out? Write to us at onetechtip@ap.org with your questions.

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Pediatric group says doctors should regularly screen kids for reading difficulties

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The Canadian Paediatric Society says doctors should regularly screen children for reading difficulties and dyslexia, calling low literacy a “serious public health concern” that can increase the risk of other problems including anxiety, low self-esteem and behavioural issues, with lifelong consequences.

New guidance issued Wednesday says family doctors, nurses, pediatricians and other medical professionals who care for school-aged kids are in a unique position to help struggling readers access educational and specialty supports, noting that identifying problems early couldhelp kids sooner — when it’s more effective — as well as reveal other possible learning or developmental issues.

The 10 recommendations include regular screening for kids aged four to seven, especially if they belong to groups at higher risk of low literacy, including newcomers to Canada, racialized Canadians and Indigenous Peoples. The society says this can be done in a two-to-three-minute office-based assessment.

Other tips encourage doctors to look for conditions often seen among poor readers such as attention-deficit hyperactivity disorder; to advocate for early literacy training for pediatric and family medicine residents; to liaise with schools on behalf of families seeking help; and to push provincial and territorial education ministries to integrate evidence-based phonics instruction into curriculums, starting in kindergarten.

Dr. Scott McLeod, one of the authors and chair of the society’s mental health and developmental disabilities committee, said a key goal is to catch kids who may be falling through the cracks and to better connect families to resources, including quicker targeted help from schools.

“Collaboration in this area is so key because we need to move away from the silos of: everything educational must exist within the educational portfolio,” McLeod said in an interview from Calgary, where he is a developmental pediatrician at Alberta Children’s Hospital.

“Reading, yes, it’s education, but it’s also health because we know that literacy impacts health. So I think that a statement like this opens the window to say: Yes, parents can come to their health-care provider to get advice, get recommendations, hopefully start a collaboration with school teachers.”

McLeod noted that pediatricians already look for signs of low literacy in young children by way of a commonly used tool known as the Rourke Baby Record, which offers a checklist of key topics, such as nutrition and developmental benchmarks, to cover in a well-child appointment.

But he said questions about reading could be “a standing item” in checkups and he hoped the society’s statement to medical professionals who care for children “enhances their confidence in being a strong advocate for the child” while spurring partnerships with others involved in a child’s life such as teachers and psychologists.

The guidance said pediatricians also play a key role in detecting and monitoring conditions that often coexist with difficulty reading such as attention-deficit hyperactivity disorder, but McLeod noted that getting such specific diagnoses typically involves a referral to a specialist, during which time a child continues to struggle.

He also acknowledged that some schools can be slow to act without a specific diagnosis from a specialist, and even then a child may end up on a wait list for school interventions.

“Evidence-based reading instruction shouldn’t have to wait for some of that access to specialized assessments to occur,” he said.

“My hope is that (by) having an existing statement or document written by the Canadian Paediatric Society … we’re able to skip a few steps or have some of the early interventions present,” he said.

McLeod added that obtaining specific assessments from medical specialists is “definitely beneficial and advantageous” to know where a child is at, “but having that sort of clear, thorough assessment shouldn’t be a barrier to intervention starting.”

McLeod said the society was partly spurred to act by 2022’s “Right to Read Inquiry Report” from the Ontario Human Rights Commission, which made 157 recommendations to address inequities related to reading instruction in that province.

He called the new guidelines “a big reminder” to pediatric providers, family doctors, school teachers and psychologists of the importance of literacy.

“Early identification of reading difficulty can truly change the trajectory of a child’s life.”

This report by The Canadian Press was first published Oct. 23, 2024.

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