When stress walks in magnesium walks out!

Magnesium  is responsible for a wide range of functions in the body and many of us are either not getting enough or not absorbing enough of this vital nutrient.

The more stressed you are the more prone you are to a deficiency. Magnesium levels are decreased by excess alcohol, prolonged mental stress, profuse sweating and a number of other nutrient deficiencies.

If your stressed or training hard physically make sure that you include high quality magnesium rich foods in your diet such as whole grains, almonds, leafy greens and yummy dark chocolate!

For further information on this topic and any other nutritional issue, please contact me at aoifewalley@gmail.com to book in a consultation.

Banana benefits

Wonderfully sweet with firm and creamy flesh, bananas come pre-packaged in their own yellow coats and are available throughout the year.  

What are the benefits of consuming Bananas in our diet?

Bananas contain natural sugar which combined with fiber provide an instant, sustained and substantial boost of energy. Research has shown that eating two bananas provides enough energy for a strenuous 90-minute workout. It is therefore understandable that the banana is the number one fruit with the world's leading athletes.

As a working nutritionist in Tokyo I regularly get asked by parents to recommend a good, natural energy source for children. My answer is bananas. Bananas, besides being a natural energy source can also help strengthen our bodies and in dealing with certain conditions including Stress, PMS, Depression, Constipation, Cardiovascular health and many others.

Stress

Due to their high potassium content bananas are a natural stress reducer. When we are stressed, our metabolic rate rises, thereby reducing potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Premenstrual Syndrome (PMS)

Vitamin B6 is a water-soluble vitamin, which means that your body doesn't store it in excess. That's why it's so important to get plenty of vitamin B6 each day. Bananas which are high in Vitamin B6 can help PMS by regulating blood glucose levels (which effect mood) and can also help to calm the nervous system.

Depression

According to research people suffering from depression, many feel much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

Constipation

As they are high in fiber, bananas can help restore normal bowel action, helping to overcome constipation without resorting to laxatives.

Heart Health 
Bananas are one of our best sources of potassium. Potassium is an essential mineral for maintaining normal blood pressure and heart function. A number of studies have demonstrated that eating potassium-rich foods such as bananas may help lower blood pressure.

Insomnia

Tired at night but too wired to sleep? Battling with daily fatigue only to find yourself unable to sleep at night? 

Break the pattern and reclaim sleep!

• Get yourself into the habit of going to bed at the same time every night, aiming for six to eight hours sleep a night.
• Rise at the same time every morning, even on weekends.
• Avoid taking a nap during the day (that said, I just love how the Japanese can so easily full asleep, even in a major department store!!)
• Avoid using caffeine after dinner.
• Make your bedroom dark, quiet, a relaxing place to sleep.
• Avoid eating a meal late at night, eat your main meal during the day and have something lighter in the evening.
• Avoid watching TV and using your computer, iPhone, or engaging in late night calls which can all stimulate your brain and affect your ability to sleep.
• Get moving, exercise regularly. Around 30 minutes a day. Avoid exercising late in the evenings.
• Use techniques to help you relax before bed. Try and create a nightly ritual - deep breathing, meditation or restorative yoga are all good techniques which can help to switch off your busy brain and bring you into a peaceful state prior to bed.
• Write a list of everything you are grateful for in your life. Being in a happy state prior to falling asleep will help avoid negative thinking styles which can contribute to anxiety and insomnia.
• Consider drinking a cup of chamomile or lavender tea.
• Take Vitamin B12. Nutritional evidence shows that a patient with severe sleep disturbance and treated with vitamin B12 experienced progressive improvement in his sleep disturbance. He was able to advance the timing of his sleep period for the first time in nearly 10 years and to follow a normal 24 hour sleep-wake regimen.  

Kamgar-Parsi B et al: Successful treatment of human non-24-hour sleep-wake syndrome. Sleep 6(3):257-64, 1983.