Using your free will

Why Diet Matters for Chronic Conditions

For many of the most common chronic illnesses affecting women, including PCOS, type 2 diabetes, endometriosis, heart disease, and more. Diet plays a critical role in managing symptoms and improving quality of life. Dietary adjustments can lead to improvements in energy levels, hormonal balance, inflammation, digestive health, and overall function.

I’m ready for change

How Long Does it Take to See Results?

It depends on the condition, the individual, and the consistency of the change, but here’s a general guideline:

The amount of dietary change needed depends on:

✔ The severity of the condition (e.g., mild insulin resistance vs. full-blown Type 2 diabetes)

✔ How long they’ve had it (chronic issues take longer to reverse)

✔ Other lifestyle factors (sleep, stress, activity level, medications)

However, most people see noticeable improvements within 2-6 weeks with consistent dietary changes.

Tiered Approach to Diet Changes

The more strict & targeted the changes, the faster the results, but as with anything, sustainable change takes time and consistency.

Note: Improvement may be faster when paired with other lifestyle changes like sleep support, stress reduction, and movement. Crash diets, extreme cleanses, and elimination plans may produce quick results but rarely lead to sustainable improvements.

The post The Power of Diet: How Small Changes Can Improve Chronic Illness Symptoms appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.

 ISSUE 9

Besides chocolate being delicious, it can also have potential health benefits when consumed in moderation. Chocolate, particularly dark chocolate with a high cocoa content, is a rich source of antioxidants.

Chocolate is also a good source of magnesium, an essential mineral that’s been showing up all over social media lately. Magnesium plays a vital role in many of the body’s functions, including regulating muscle and nerve function, maintaining a healthy immune system, and supporting bone health.

In this issue, we’ll share some benefits of increasing your magnesium intake through food and supplements, how magnesium can improve overall health, and why a hot bath can change your mood.

Food

OMg! The Sneaky Reason Behind Your Chocolate Cravings

Magnesium may be the reason you find yourself craving chocolate. Over 80% of Americans are magnesium deficient, consuming less than the recommended daily amount of 500 mg of magnesium: the key nutrient present in chocolate. The average American consumes a daily amount of 175-225 mg of magnesium, which seems to explain why chocolate, high in magnesium, is a common craving.

Try other magnesium rich foods to satisfy those chocolate cravings such as nuts and seeds, leafy greens, avocados and pumpkin.

7 exotic fruits loaded with health benefits that you need to include in your diet

We all know the tried and true philosophy on how daily consumption of apples keep us out of the doctor’s office. Fruits are a great source for a variety of nutrients and this article list seven exotic fruits that are loaded with benefits. Both rambutan and persimmon are a good source for magnesium along with a host more of nutrients.

6 healthy seeds you must add to your diet right away!

Don’t underestimate the power in a seed! While small, these six seeds are packed with nutrients and vitamins to aid in lower blood pressure, blood sugar and cholesterol. Seeds such as watermelon, pumpkin, flax and papaya are great sources of magnesium. Incorporating seeds into your daily diet can help reduce inflammation and prevent weight gain. Read more to see which seeds would benefit you most.

Wellness

Muscle soreness and magnesium: could it improve your workout recovery?

We previously shared how turmeric helps with muscle soreness but did you know magnesium is a great mineral to combat soreness as well? Dietician and nutritionist Catherine Gervacio “explains that magnesium aids muscle recovery and performance by “competing with calcium” (preventing its uptake) to prevent spasms and cramps and help them relax, as backed by research”. Not only is magnesium helpful with muscle recovery, it can give an added boost to strength and jumping!

3 nutritionists share the magnesium supplements everyone should take

Magnesium in different forms can be beneficial in different ways. Some of the most common types are magnesium citrate for digestion, magnesium sulphate (also know as Epsom salt) for stress relief and muscle aches, and magnesium glycinate to improve sleep. In this article, three nutritionists share the best ways to increase your magnesium intake.

Health

‘I’m an MD, and Here’s Why You Should Boost Your Magnesium Intake for Better Gut Health’

Taking care of your gut health is an important step in your overall wellness. Magnesium assists in proper digestion and absorbing the nutrients from our foods. According to Wendie Trubow, MD, MBA, a board-certified OB/GYN and functional doctor with a focus on women’s health and gut health, “There are thousands of chemical reactions happening in our bodies every day that require magnesium. Deficiency in this mineral can present in ways that people really notice, such as headaches, anxiety, PMS, constipation, and more.” Consider adding magnesium supplements or increasing your intake in magnesium rich foods such as nuts and seeds, avocado and leafy greens.

10 Benefits Of Reishi Mushroom

The reishi mushroom is sometimes called “the king of mushrooms” and for good reason. From lowering blood pressure to improving brain health to protecting from allergies, reishi mushrooms are brimming with antioxidants and nutrients. For almost 2,000 years, reishi mushrooms have been revered in Eastern medicine and cultures. These mushrooms are rich in beneficial minerals such as magnesium, zinc and potassium. Maybe this is why our Reishi & Chaga Adaptogen Tea Cookies are a best-seller!

Choose Joy

5 health benefits of Epsom salt bath

Anybody else feel like a new person after a long, hot salt bath? Epsom salt (also known as magnesium sulfate) has been a tried and true home remedy for hundreds of years. It’s great for detoxing the body, relieving stress after a long day, treating skin irritations like eczema and psoriasis, maintaining good foot health by helping to relieve toe fungus and foot odor, and helping to relieve muscle soreness and arthritis pain. So take a nice soak in some Epsom salt and let us know how it made you feel!

Chocolate: The love drug

The chemicals in chocolate release endorphins and create a feeling similar to how we feel when we’re in love, hence the nickname “love drug”. Chocolate doesn’t just make us feel good; it also has some health benefits. Dark chocolate made of at least 70% cacao contains antioxidants, a cell protectant. “Red wine, an excellent pairing with dark chocolate, contains resveratrol which shares many of the health properties with magnesium, reduces inflammation, and promotes liver, GI, and heart health.” In moderation, chocolate can not only bring happy feelings but also great health benefits.

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The post ISSUE 9 Another reason to enjoy chocolate + What’s the deal with magnesium? appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.