WELLBEING

Magnesium: The Unsung Hero in Your Wellness Journey

Welcome to our latest exploration into the world of supplements, where we spotlight the often-overlooked yet crucial nutrient – Magnesium. In this month’s feature, we delve into why Magnesium is a key player in your wellness regimen and how its inclusion can significantly bolster your health. Let’s discover how this mighty mineral can be a game-changer for you.

Why Magnesium?

Magnesium is an essential mineral, pivotal for over 300 biochemical reactions in the body. It plays a critical role in:

  1. Bone Health: It works in tandem with calcium and vitamin D to maintain strong bones, crucial as we age.
  2. Heart Health: Magnesium aids in maintaining a healthy heart rhythm and supports normal blood pressure.
  3. Muscle Function: It is vital for muscle contraction and relaxation, which includes the heart muscle.
  4. Nerve Function: Magnesium helps in regulating neurotransmitters, which send messages throughout your brain and nervous system.
  5. Stress and Sleep: It’s known for its ability to help soothe the nervous system, aiding in better sleep and stress management.

Magnesium and Disease Prevention

Regular intake of magnesium can play a role in preventing and managing chronic diseases:

Heart Disease : Magnesium’s role in heart health is well-documented, with adequate intake linked to a lower risk of coronary heart disease.

Type 2 Diabetes : It helps regulate blood sugar, and studies show a correlation between higher magnesium intake and a reduced risk of type 2 diabetes.

Osteoporosis : By aiding in bone formation and influencing the actions of vitamin D and parathyroid hormone, magnesium is essential in bone health, reducing the risk of osteoporosis.

Are You Getting Enough Magnesium?

Despite its importance, many of us fall short of the daily recommended magnesium intake. Factors like diet, lifestyle, and certain medications can contribute to this deficiency. Symptoms of magnesium deficiency include muscle cramps, fatigue, and irregular heartbeat, to name a few.

Magnesium Supplements: Your Wellness Ally

To bridge this gap, magnesium supplements can be an excellent solution. They come in various forms, such as magnesium citrate, oxide, and glycinate, each serving different purposes. For tailored advice on which type and dose of magnesium supplement would best suit your needs, feel free to consult our experts at The Bespoke Clinic

Incorporating Magnesium into Your Routine

Besides supplements, you can increase your magnesium intake through diet. Foods rich in magnesium include leafy greens, nuts, seeds, and whole grains. Pairing a balanced diet with the right supplement can ensure you meet your daily magnesium needs.

Conclusion

Embracing magnesium supplements as part of your daily routine can be a simple yet impactful step towards enhanced health and wellbeing. At The Bespoke Clinic we are committed to guiding you through this journey with personalised advice and high-quality supplements tailored to your unique health needs. Let’s unlock the full potential of your health together!

 

Note: This article is intended for informational purposes and should not replace professional medical advice. Always consult with a healthcare professional before starting any new supplement regimen.

 

Functional Medicine: A Cornerstone at The Bespoke Clinic

At The Bespoke Clinic, we embrace the principles of Functional Medicine, a holistic approach that focuses on identifying and addressing the root causes of diseases. Unlike traditional medicine, which often isolates and treats symptoms, Functional Medicine delves deeper, considering the intricate web of interactions in a patient’s history, physiology, and lifestyle that can lead to illness. Our approach is patient-centred, acknowledging the unique health needs and goals of each individual. By integrating the latest in genetic science, systems biology, and understanding of how environmental and lifestyle factors influence the emergence and progression of disease, we offer personalised care plans. This approach is particularly effective in managing chronic conditions and optimizing overall well-being, making it a perfect complement to our discussions on essential nutrients like magnesium. At The Bespoke Clinic, we’re not just treating symptoms; we’re nurturing your overall health and empowering you with knowledge and care that’s tailored just for you.

 

Energize Your Life: Unlocking the Secrets of Mitochondrial Health

In our quest for sustained vitality and wellness, understanding and nurturing our mitochondria – the powerhouses of our cells – is essential. Often overlooked, these tiny structures within our cells play a pivotal role in energy production and overall well-being. Let’s dive into the fascinating world of mitochondria and discover practical ways to enhance their function for optimal energy levels.

What Are Mitochondria and Why Are They Important?

Mitochondria are the energy factories of our cells. They convert the food we eat and the air we breathe into energy (ATP – adenosine triphosphate) that our cells can use. This process is vital for everything from moving muscles to sending nerve signals. Essentially, the health and efficiency of our mitochondria directly impact our energy levels and overall vitality.

The Link Between Mitochondrial Health and Energy Levels

When mitochondria function optimally, we feel more energetic and alert. Conversely, when they are not functioning at their best, it can lead to reduced energy levels, fatigue, and can even impact various health aspects, including aging and metabolic health.

How to Support Your Mitochondria

  1. Nutrition for Mitochondrial Health:
    • Eat a Balanced Diet: Focus on nutrient-dense foods that are rich in antioxidants, vitamins, and minerals to fuel mitochondria.
    • Include Healthy Fats: Foods high in omega-3 fatty acids, like fish, nuts, and seeds, support mitochondrial membrane health.
    • Stay Hydrated: Proper hydration is crucial for optimal mitochondrial function.
  1. Exercise Regularly:
    • Physical activity boosts mitochondrial density – meaning it increases the number of mitochondria in your cells. This enhances your body’s ability to produce energy, leading to improved energy levels and endurance.
  1. Manage Stress:
    • Chronic stress can be detrimental to mitochondrial health. Practices like mindfulness, yoga, and meditation can help manage stress and thereby support mitochondrial function.
  1. Get Quality Sleep:
    • Adequate sleep is vital for mitochondrial health. Poor sleep can lead to reduced mitochondrial energy production. Aim for 7-9 hours of quality sleep per night.
  1. Consider Supplements:
    • Certain supplements can support mitochondrial health. These include Coenzyme Q10 (CoQ10), Alpha-lipoic acid, Magnesium, and B-vitamins. Always consult with a Doctor at The Bespoke Clinic before starting any new supplement.

 

The Future of Your Energy

By understanding the crucial role mitochondria play in our energy levels and overall health, we can adopt lifestyle habits that nurture these cellular powerhouses. A balanced diet, regular exercise, stress management, adequate sleep, and the right supplements are key strategies for maintaining robust mitochondrial health.

Through the guidance and expertise available at The Bespoke Clinic, you can embark on a journey to revitalize your energy levels by focusing on the health of your mitochondria. Let us help you unlock your body’s full energy potential and lead a life brimming with vitality.

 

Note: The information in this article is for educational purposes and should not substitute for professional medical advice. Always consult healthcare professionals for personalized health guidance.

A personal note from a counsellor

One of the best things about my job is you!

Being able to sit with you and be present during your journey is such a privilege. Taking the first step through the door to therapy is a big moment for many and I appreciate how hard that can be.  It can be a step into the unknown in terms of what to expect, understanding what will happen during sessions and also for how long it will take.

Counselling is not for everyone and that’s fine. So many people come to sessions initially thinking it will be a quick chat with a new found friend but it’s never that, it’s a lot more. Being able to accept help and support is such a positive step to better health and wellbeing and is an acknowledgement to knowing what you want for a happy healthy you.

There are many types of counsellors and therapists so finding the right one is a worthwhile search.  The best is a recommendation from someone you know or through a trusted source be that a GP, clinic or work.  Once you have found the right one hang onto them. Life has a way of throwing curve balls when you least expect it so knowing a good counsellor can be key to staying on track with good wellbeing and staying grounded.

As a qualified counsellor I have helped people through anxiety, depression, domestic abuse, low self-worth as well as grief, loss, suicide and trauma.  However, my main driver of late is women’s mental health and wellbeing with a focus on the many changes women go through. Me being one of them.

Menopause, menstrual cycle and hormonal changes can have a detrimental effect on women’s mental wellbeing.  You see and feel changes that you aren’t mentally prepared for and understanding those changes can be difficult.  We can all too often feel mentally younger than our actual age and sometimes we aren’t prepared for the inevitable physical changes that age brings. What you see in the mirror may not be what you see inside your head.

My hope is that when you walk through the door, we can gain a trusting therapeutic relationship that works for you.  I can help you understand your thoughts and feelings around these changes. And when our sessions end, you can cope better with them going forward. That’s it in a nutshell but as you guessed it, it can be challenging along the way.

Most of my clients who come along have no idea what they want. Some feel better just for getting things off their chest however, if I had to sum it up, I’d say it’s acceptance of who they are. Acceptance of changes outside of their control and learning to rub along with those changes, as well as gaining knowledge of how to live better with them.

Regardless of your reasons for coming along, I can promise you I will listen, I will be present, and I will try and help you find your answers and hopefully you’ll feel in a better place than you did beforehand.

Exercise & Menopause

The importance of exercise

When people ask if they exercise there can be such a variety of responses- understandably! These include:

  • ‘No, I don’t have any time’
  • ‘Yes, I am on my feet all day’
  • ‘I go swimming twice a week’
  • ‘I walk the dog twice a day’
  • ‘I cycle to and from work’
  • ‘I am a member of a gym and sometimes go to classes’

The most important type of exercise women can do, in my opinion, is strength-based exercises and the reason for this is that women are at a much higher risk of developing osteoporosis. As we go through the ages, our oestrogen levels drop and this has an impact on bone density and structure. It happens at a much higher rate than seen in men. There are additional risk factors as well, such as smoking or excessive alcohol intake, extremely low body weight, poor nutrition, some autoimmune and endocrine conditions, and long term oral steroid use.

By doing some strength-based exercises not only during the perimenopause, but throughout our lives, we can improve our bone density and reduce our risks going forwards.

And this is not about getting massive or entering a bikini body competition ladies! This is about getting stronger, fitter, improving mobility and being more functional in our day to day lives.

Strength based exercises can be done by using our own body weight or using dumbbells and Olympic bars. Whatever your ability, (or lack of) the Personal Trainers at The Bespoke Clinic will help you develop your strength, improve your confidence in moving and lifting and help reduce your risks of age related and hormone linked conditions like osteoporosis, metabolic syndrome, cardiovascular disease. You will see results and be motivated to keep it going!

Other benefits of exercising in general are:

  1. Hormonal regulation: Regular exercise can help regulate hormones and mitigate some of the symptoms associated with menopause, such as hot flushes, mood swings, and sleep disturbances.
  2. Weight management: Menopause often leads to weight gain, particularly around the abdomen. Regular exercise, including aerobic activities and strength training, can help control weight by boosting metabolism and maintaining muscle mass, which tends to decrease with age.
  3. Cardiovascular health: As oestrogen levels decline, women become more susceptible to cardiovascular disease. Exercise improves cardiovascular health by lowering blood pressure, improving cholesterol profiles, reducing the risk of heart disease, and enhancing overall cardiovascular function.
  4. Mental well-being: Menopause is often accompanied by mood swings, anxiety, and depression. Exercise stimulates the release of endorphins, which are natural mood-enhancing chemicals, leading to improved mental well-being and reduced symptoms of depression and anxiety.
  5. Sleep quality: Many women experience disrupted sleep patterns during menopause. Regular exercise has been shown to improve sleep quality and duration, helping women get better rest and reducing sleep disturbances.
  6. Cognitive function: Hormonal changes during menopause can also affect cognitive function and increase the risk of cognitive decline. Exercise has been associated with improved cognitive function, including enhanced memory, attention, and overall brain health.

Make an appointment with one of our amazing personal trainers who can help you continue or even start your journey. Izzy is also trained in Nutrition and Josie is a Yoga Teacher. Tap into their expertise so we can look after the whole of you.

Be strong 

 

 

 

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