The Role of Bitter Melon in Blood Sugar Management

Magnesium is an essential mineral that supports numerous bodily functions, including muscle relaxation, nerve signalling, and heart health. Recently, it has gained attention for its potential to naturally lower blood pressure. High blood pressure (hypertension) is a significant risk factor for heart disease, stroke, and other cardiovascular conditions. Fortunately, research suggests that maintaining adequate magnesium levels can help manage blood pressure naturally, offering a simple and effective strategy for individuals seeking to support heart health. Magnesium's role in blood pressure regulation comes from its ability to act as a natural calcium blocker. Calcium is necessary for muscle contraction, including the muscles in the blood vessels. Magnesium, helps relax these muscles, allowing blood vessels to widen and improve blood flow, reducing pressure on artery walls. Furthermore, magnesium helps balance sodium levels, another crucial factor in blood pressure control, as high sodium intake is known to elevate blood pressure. Magnesium is one of the nutrients that have the highest inadequate intakes among adults. Organika's Magnesium Bisglycinate provides 200 mg elemental magnesium and is highly absorbable by your body with decreased laxative effect compared to other forms of magnesium. Supporting this, a meta-analysis of 34 randomized, double-blind, placebo-controlled trials found that magnesium supplementation can significantly reduce both systolic and diastolic blood pressure. The analysis involved over 2,000 participants and revealed that a median dose of 368 mg/day of magnesium for three months resulted in a reduction of systolic blood pressure by 2.00 mmHg and diastolic blood pressure by 1.78 mmHg (Zhang et al., 2016). These reductions were linked to an increase in serum magnesium levels, suggesting that even moderate magnesium supplementation could benefit those looking to lower their blood pressure. For those looking for peace amidst life's demands Organika's Mind Calm is a unique blend of L-Theanine, Magnesium Bisglycinate, Inositol, Glycine and GABA. This powerful combination synergizes to soothe the mind, reduce stress, and enhance focus. Unwind and find your inner balance as the calming properties of L-Theanine a naturally occurring amino acid that helps to promote relaxation without adding any components that cause drowsiness  and Magnesium Bisglycinate is an essential mineral for the health of the heart and blood vessels, brain, bones, and muscles, and is crucial for the body to function properly. These all work harmoniously, while GABA supports the brain to find balance.  While magnesium supplementation is generally safe, it’s crucial to consult a healthcare provider before starting any new supplement routine, especially for individuals already taking medications for hypertension. For many, adding magnesium-rich foods like leafy greens, nuts, seeds, and whole grains to the diet can be an effective and natural way to maintain heart health and manage blood pressure without side effects. With ongoing research, the potential of magnesium as a natural solution for blood pressure control continues to grow, making it an appealing option for many. Reference https://www.semanticscholar.org/paper/Effects-of-Magnesium-Supplementation-on-Blood-A-of-Zhang-Li/67aea9f934b11ba2a8f64b79e2e7430633bfa9d4

by Dr. Cheryl Cooper, ND Here we are, 6 months into the New Year, and everyone’s resolutions are long forgotten but those pesky pounds from the year before are probably still lingering around. Next to becoming more fit and healthy, losing weight is the most common New Year’s resolution in North America. Most people will start the New Year with a weight loss program that includes significant reduction in calories or food restriction accompanied by an intensive exercise program. And while some succeeded for the short or long term, most gave up after a couple of weeks after not seeing a significant and consistent change. Statistics from the National Weight Control Registry show that only 20% of individuals that are consciously trying to lose weight are successful in losing weight in the long term. This is defined as losing 10% of the initial body weight for over a year. A cyclical epidemic Now that June is here and bikini season is already upon us, let’s get real. The weight loss industry is a billion dollar industry and has failed at enabling people to lose weight permanently for decades. The biggest question that begs to be asked here is: Why? Since the 70s, obesity has become a significant issue in Canada with the incidence increasing from 9.7% in 1972 to 25.3% in 2011. What are the main factors contributing to this increase? The simple answer is an increasingly sedentary lifestyle accompanied by the proliferation of processed foods and an increased consumption of carbohydrates and sugar in our diet. Adding to the complexity of the obesity epidemic is more stress, less sleep, systemic toxicity, thyroid imbalances, adrenal fatigue, hormone issues, anemia, nutrient deficiencies, depression and/or mood disorders which are all factors that may contribute to an individuals ability to succeed in their weight loss efforts. The reality of realistic goals Hundreds of fad diets and a myriad of quick-fix weight-loss scams promise to provide the miracle weight loss solution for thousands of people out there that are literally dying to lose weight. I hate to be the purveyor of bad news, but there is no miracle! The secret to long-term weight loss is setting sensible goals, having realistic expectations, making better lifestyle and diet choices, sticking to the plan, and doing this with balance and moderation. Just like with the tortoise and the hare, slow and steady wins the race! Setting realistic goals and addressing the more complex health factors are why it’s important to work with a qualified and knowledgeable health professional when starting a weight loss program. This will make all the difference in your ability to succeed in losing weight in the long-term and keeping it off. In addition, there are some other strategies that can support your weight loss efforts. Research has demonstrated that certain supplements have been shown to support weight loss by balancing blood sugar, increasing metabolism, reducing appetite, balancing pH levels and providing more energy. Here are some of the most valuable supplements that research has shown to be beneficial for weight loss: Chromium Chromium has been shown to support blood sugar balance by enhancing the body’s use of insulin, a hormone produced by the pancreas that is critical to the metabolism of carbohydrates, fats and protein in the body. Garcinia cambogia Garcinia cambogia contains hydrocytic acid, which has been shown to block the enzyme citrate lyase. This enzyme acts in the body to convert carbohydrates and sugar into stored fat, thus, by blocking it, the energy from these nutrients stays in the system longer and are more readily usable for energy. Another benefit of Garcinia is that it raises the level of the brain chemical serotonin, which reduces the appetite and improves moods. Spirulina This supergreen supplement is high in easily digestible protein and loaded with nutrients which makes it an excellent energizing supplement. When combined with regular exercise. The protein (70%) contributes to increased lean muscle mass, which burns more increases your basal metabolic rate. Conjugated Linoleic Acid aka CLA This naturally occurring fatty acid is obtained from our diet, but the processing of food has decreased the amount in food. Research shows that CLA helps to reduce the overall fat mass of the body by making the fat more readily available to burn as a fuel and, thus, increasing the speed of fat burning. Green Tea Extract High in antioxidants and a potent source of epigallocatechin-3-gallate (EGCG), green tea stimulates the metabolism and assists in weight loss. Other benefits include: lowers cholesterol, anti-aging, anti-inflammatory, anti-carcinogenic, cardio-protective. Of course, I would be completely amiss not to mention that all of these supplements are more effective when they are combined with healthy life-style changes, including a sustainable balanced diet and moderate exercise. Adding in the supplements can assist in getting you on track to being healthier this year. So, go forth into the New Year everyday life with the intention to be healthier, fitter and leaner, and remember it’s about balance and making permanent changes to your diet and lifestyle and getting the help you need to succeed. Have a Happy and Healthy New Year!! Dr.Cheryl Dr. Cheryl Cooper B.Sc., ND Dr. Cheryl Cooper is a Naturopathic Doctor and the owner and CEO of Vitallife Integrative Medicine based in Ottawa. She has 20 years of experience in the health and wellness industry, specializing in hormone balancing, women’s health, detoxification, stress management and sleep issues. Dr. Cooper uses a holistic approach to helping patients, involving educating and empowering patients to take control of their health. Recently moved to her hometown of Canmore, Alberta, she now practices out of Inner Balance Spa in Calgary. Vitallife Integrative Medicine @doc_cheryl

We’re hearing a lot about the immune system these days, and for good reason. It’s the body’s line of defense against disease! While washing your hands often, practicing social distancing, and cleaning frequently touched surfaces daily are still the best steps you can take to protect yourself, here are some tips to help keep your immunity thriving through it all: 1. Eat well The body needs nourishment and fresh is best. Fruit and vegetables are key, so is gut health. Zinc, magnesium and Vitamin C are good things to load up on, as are all foods that reduce inflammation. Nuts and seeds, citrus fruits, leafy greens and bone broth should be staples. 2. Get enough sleep There are so many reasons to make sleep a priority (as if you needed an excuse to take a nap!) Our bodies repair themselves while we sleep, stress levels are reduced, we’re in better moods and our waking hours are more productive when we’re well rested. 3. Reduce alcohol consumption With all that’s going on in the news, it’s tempting to pour ourselves a quarantini to take the edge off. While the odd glass of wine is okay, don’t overdo it. If you're really feeling the pressure, get creative! Why not make yourself a relaxing magnesium elixir or a collagen-boosting margarita instead? 4. Get some sun Fresh air is key, if possible. Take a solo walk and get a little vitamin D when the sun is shining. This may be hard to accomplish while avoiding social contact - if you need a little extra help getting the amount of vitamin D you need, our Serenity powder combines it with magnesium bisglycinate, a match made in supplement heaven. That way, you can give your body the support it needs from these two oh-so-important nutrients and help relieve all that tension your muscles have been holding while you’re at it. 5. Get some exercise Blood flow and movement are important, especially when you’re stuck at home. Download a couple of yoga videos, go for a jog or do a push-up or plank challenge. Get those endorphins pumping - and remember to treat yourself when you're done! Maybe a baking sesh is in order?