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Eye Twitching May Mean Your Muscles Are Weak: 10 Foods You Should Eat To Help

Eye Twitching May Mean Your Muscles Are Weak: 10 Foods You Should Eat To Help

Eye twitching is an involuntary spasm of the eyelid muscles and it may span over a period as long as several weeks, and in severe cases, it can affect your vision. As other forms of muscle spasms, eye twitching can also be associated with weak muscles. Weak muscles might seem as something that can be gone after a good night’s sleep, but it shouldn’t be taken lightly, as it can cause us to feel weak all the time, so that even small tasks seem like they require a lot of energy, which we simply don’t have. In the worst case scenario, weak muscles may eventually lead to different kinds of chronic pain, such as back or neck pain.

Your muscles need magnesium

Among many positive effects magnesium can have on our health[1], it can be particularly helpful with muscle spasms or cramps and chronic pain. There must be a balance in the levels of calcium and magnesium in our organism so as to avoid muscle spasm. In order for muscles to relax, there must be enough magnesium. Calcium signals muscles to contract, and without enough magnesium, they would be in the state of constant contraction.

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To avoid having muscle spasms and eye twitching, you should follow recommended daily intakes of magnesium:[2]

  • For average male adults (19 years old and above): 400-420 mg
  • For average females (19 years old and above): 310-320 mg
  • For children from ages 4-8: 130 mg
  • For children from ages 9-13: 240 mg
  • For teenagers (ages 14-18): 410 mg for males, and 360 mg for females

Foods that are rich in magnesium

Leafy greens are especially rich in magnesium, as well as different kinds of seeds and some types of fruit.

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  1. Spinach – 1 cup contains 157 mg of magnesium
  2. Kefir – 1 cup contains 154 mg of magnesium
  3. Almonds – 1 ounce or 0.03 kg contains 80 mg of magnesium
  4. Black beans – ½ cup contains 60 mg of magnesium
  5. Avocado – 1 medium avocado contains 58 mg of magnesium
  6. Figs – ½ cup contains 50 mg of magnesium
  7. Dark chocolate – 1 square contains 95 mg of magnesium
  8. Banana – 1 medium banana contains 32 mg of magnesium
  9. Pumpkin seeds – 1/8 cup contains 92 mg of magnesium
  10. Swiss chard – 1 cup contains 154 mg of magnesium

How to get the most out of magnesium-rich foods

The easiest way for your muscles to get enough magnesium is through the consumption of food. Incorporating magnesium-rich food into your diet is easy – between meals, you can eat healthy snacks, such as a banana, dark chocolate or pumpkin seeds. You can also add green leaves, almonds or any nuts to spice up your every meal and provide you with healthy source of magnesium. There are many delicious recipes that will help you get as much magnesium as you need.

Certain cooking procedures that can lead to better absorption of magnesium, such as:

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  • Soaking beans and grains before cooking
  • Sprouting beans
  • Cooking foods such as spinach and leafy greens rather than consuming them raw

Through the process of cooking, particularly steaming, magnesium is released, and in foods such as spinach, the cooking process reduces oxalic acid which can inhibit the process of absorption. Also, be sure to chew your food well, since it helps break it down and it is the first important step in the absorption of magnesium. Another way to release magnesium from different kinds of food is to puree the food in blender, as this process is similar to chewing.

There are certain foods that can enhance the process of absorption, and certain foods that inhibit it. Foods that help you absorb magnesium better are:

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  • Foods that contain fructose, such as apples, honey and raisins.
  • Complex carbohydrates found in oats and cornmeal.
  • Healthy oils, such as coconut oil.

Foods that inhibit magnesium absorption are:

  • Cow’s milk
  • Diuretics such as coffee and tea
  • Excessive intake of alcohol

Featured photo credit: https://unsplash.com/ via unsplash.com

Reference

[1] http://www.ancient-minerals.com/magnesium-benefits/health/
[2] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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