| September 15, 2024 |  |
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| | Good morning! Today we're covering some straightforward ways to improve your overall health and longevity, including: - The one essential mineral that can reduce DNA damage and chronic degenerative disorders.
- A simple way to walk more, eat more fruits and vegetables, and sleep better.
- Expert-approved health hacks our favorite pros swear by.
- Nutrients that support eye health, according to an RD.
Let me know: what are straightforward ways you're improving your own health and habits? Let me know by replying to this email. One more quick favor to ask—we'd love your help curating the long game's content. Help us out by completing this short survey and you'll be entered for a chance to win a $25 gift card from the mindbodygreen shop! | — Alexandra Engler, beauty & lifestyle director |
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| | This mineral may reduce DNA damageMagnesium is an essential mineral that's important for several full-body functions, including sleep, digestion, bone health—and avoiding chronic degenerative disorders, according to a new study.¹ - Taking blood samples from middle aged adults, the researchers found a direct correlation between low magnesium levels and increased DNA damage.
- Why? The researchers found high amounts of a genotoxic amino acid called homocysteine in individuals who were low in magnesium.
- Elevated homocysteine levels are associated with increasing the risk of Alzheimer's and Parkinson's disease, cancers, diabetes, and gastrointestinal diseases.
So let's talk about getting enough magnesium: - Our bodies cannot produce magnesium, so we must consume it through diet.
- It's found in black beans, avocados, bananas, and spinach, but it can be hard to get enough via diet alone thanks to depleted levels in our soil.
- It's estimated that 43% of U.S. adults currently fail to meet their daily needs through diet alone.²
- The magnesium in our bodies also tends to naturally dip as we age.
+Magnesium 101: |
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| Does the design of your room improve your sleep? |
|  | Is your bed in the right position? Is your room too bright? Studies indicate that the way we design our room can impact our sleep quality. Feng shui, for example, is proven to have a significant impact on sleep and well-being.³ Start with these research-backed tips: - Orient your bed north-south—studies have found this to have higher sleep benefits than east-west.⁴
- People who sleep with their bed pushed against a side wall with the door at their feet report the most restful sleep.⁵
- Even just cleaning and decluttering your room can improve sleep.⁶
The bottom line? Don't underestimate the power of a room makeover or moving furniture around. If you need a little help turning your bedroom into a peaceful sanctuary, head to your local IKEA store for affordable and chic sleep solutions. From ambient lighting to noise-blocking curtains to the new mattress you've been delaying, there's nothing like an adventure at IKEA to inspire the bedroom of your dreams. | |
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| | If you do one thing this week…download an appNo matter where you are on your wellness journey—from trying to walk more to optimize your sleeping habits—a simple step could help you build better habits: download an app. A new meta-analysis synthesized data from more than 200K people across 47 studies, finding that digital health tools can significantly improve health outcomes.⁷ These digital interventions (which ranged from apps to websites to texts) helps users: - Walk 1,329 more steps a day
- Exercise 55 more minutes a week
- Reduce sedentary behavior by 7 hours a week
- Eat 103 less calories a day
- Consume 20% more fruits and vegetables a day
- Sleep better and reduce insomnia risk
+Editor recommended apps: |
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| | |  Credit: Alexey Kuzma / Stocksy | |
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| How to improve sleep | | | With a few design tweaks from your local Ikea store, your bedroom can create an elevated space that elevates your sleep quality, too. |
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| | Ask An RD: Best nutrients for eye healthWe regularly talk about eating for heart health and brain health, but for some reason, we always seem to overlook our eyes! Specific nutrients are key in maintaining healthy vision and reducing the risk of eye-related diseases: - Lutein & zeaxanthin: These antioxidants are found in various plants, but they are also naturally present in the macula—a part of the eye that's responsible for sharp vision. Eating foods rich in these antioxidants ensures you have optimal concentrations to help filter blue light.⁸
- The best foods are spinach, kale, collard greens, orange peppers, and pumpkin.
- Omega-3 fats: These are especially beneficial for improving tear production—helping to prevent dry eyes.⁹
- The best foods are salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts.
- Vitamins C, E, & zinc: This combo of vitamins and minerals has been clinically shown to enhance protection from harmful oxidative damage of free radical accumulation.¹⁰
- The best foods are citrus fruits, strawberries, bell peppers, nuts, seeds, and avocados.
+See clearly | - mindbodygreen editor &
author of mbg's newsletter Functional Food,
Molly Knudsen, M.S., RDN | That's it for the long game—hope you're geared up for the week ahead of you. |
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| | Want more from mindbodygreen? Find us here: | |
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| | |  | Alexandra Engler | Beauty & Lifestyle Director |
| | | Emma Engler, M.S. | Nutrition Research Scientist |
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| Forwarded this email? CLICK HERE to subscribe for free! | |  | | | *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. | | © 2024 mindbodygreen, All rights reserved.
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