If you’ve ever wondered “what is Pilates?” and whether it’s right for you, you’re not alone. For many people, getting fit can feel intimidating.

Read more: Pilates: What It Really Is and Why It Might Be What You Need

Movement isn’t always about chasing personal bests or pushing through intense workouts. Instead, it’s about feeling comfortable and confident in your body again – especially after injury, chronic pain, busy seasons, or long breaks from exercise.

That’s why Pilates for beginners, injury recovery, and gentle strength training so often come up in conversation. However, despite its popularity, Pilates is still widely misunderstood.

Physiotherapist Melanie Cauliffe explains what Pilates really is, where it came from, and how it can support people returning to movement – not just elite athletes or dancers. “Pilates was originally designed for people recovering from injury” says Mel.

It Didn’t Start as a Fitness Trend

Although Pilates is often associated with boutique studios and reformer classes, it didn’t begin as a trendy workout.

Joseph Pilates developed the method in the early 20th century. Originally, he used controlled, repetitive movements to help people rehabilitate from injury. He even designed spring-based resistance systems so bed-bound patients could strengthen their bodies safely.

That early equipment later evolved into what we now know as the Pilates reformer.

From there, Pilates moved into the dance community and eventually into mainstream fitness. Yet at its core, it has always focused on:

• Controlled movement
• Core strength
• Alignment and posture
• Functional, everyday movement

In other words, Pilates builds strength without encouraging you to push through pain or burn out.

Classical, Contemporary and Clinical: What’s the Difference?

One reason Pilates can feel confusing is that not all classes are the same.

Classical Pilates

This follows the original sequence of exercises created by Joseph Pilates. Instructors stick closely to the traditional order and structure.

Contemporary Pilates

This version allows instructors more flexibility. They design classes with flow, variation and modern movement science in mind.

Clinical Pilates

Clinical Pilates, however, integrates physiotherapy principles. This approach often suits people recovering from injury or managing pain.

Mel highlighted an important difference in how instructors treat the spine. Instead of flattening the lower back into the floor – a cue many of us grew up hearing – clinical Pilates encourages a neutral spine.

Why does that matter?

Because strengthening your body in its natural alignment helps translate that strength into daily life. Standing, lifting, walking and sitting all rely on neutral positioning. Therefore, training this way supports real-world movement, not just mat exercises.

Mat vs Reformer: Which Is Better?

Another common question is whether mat Pilates or reformer Pilates is better.

The honest answer? They serve different purposes.

Mat Pilates

Mat Pilates uses your body weight and gravity for resistance. As a result, your core, posture and control remain constantly engaged.

Although it looks simple, mat work can be surprisingly challenging. You can’t rely on equipment for support, which makes it highly effective for building stability and strength.

Reformer Pilates

Reformer Pilates uses a spring-loaded carriage that guides movement. The adjustable resistance supports the body while still providing challenge.

Because of this support, reformer classes often suit people:

• Returning after injury
• Managing joint limitations
• Experiencing back or hip pain
• Rebuilding strength gradually

Ultimately, it’s not about which option is “better.” Instead, you need to ask yourself: What does my body need right now?

It Isn’t About Competition

One of the most reassuring takeaways from the conversation was this simple truth:

Pilates is you against you.

You don’t need to keep up with the person next to you. You don’t need to prove anything. And you definitely shouldn’t ignore pain.

In fact, Mel offered this important reminder: if something feels wrong, don’t do it. Even self-imposed pressure can lead to injury if you override your body’s signals.

That’s why proper guidance matters, especially when returning to exercise after injury. Learning safe posture, recognising what “good effort” feels like, and progressing gradually can protect your body long-term.

Movement Doesn’t Have to Be Extreme to Be Effective

Whether you choose Pilates, walking, swimming or another low-impact exercise, remember this: fitness is not one-size-fits-all.

Strength, endurance and cardiovascular health are different aspects of overall wellbeing. However, you can build all three through consistent, sustainable movement. In fact, consistency matters more than intensity.

As Mel says “Turning up is the hardest thing – and it’s already a big win.”

If 2026 is the year you want to move again, Pilates may not be about doing more. Instead, it might be about learning how to move better – with control, confidence and kindness toward your body.

Article supplied with thanks to Sonshine.

Feature image: Canva

It’s 9pm. You’ve had a long day and you’re standing in front of your open refrigerator. You know you’re not hungry. You know you said you’d stop late-night snacking. But somehow, you watch your hand reach out for the ice cream or leftover pizza. 

Later, lying in bed, you get mad at yourself. “What is wrong with me? Why don’t I have more willpower?”

Here’s the truth that might surprise you—willpower isn’t your problem. In fact, willpower as we understand it might not even be real—or at least, not in the way we think.

The Story We Tell About Willpower

For most of us, willpower feels real. It’s the thing we’re supposed to call upon when temptation strikes—the thing that separates people who achieve their goals from those who don’t. When we succeed at something difficult, we credit our determination. When we fail, we blame our weak will.

This story is deeply embedded in Western culture. Ancient Greek philosophers talked about self-control. Medieval scholars linked willpower to moral character. Victorian thinkers saw it as the foundation of discipline and virtue. Even today, we admire people with an “iron will” and shame ourselves for lacking it.

The concept is appealing because it seems to match our subjective experience. When you don’t eat that second slice of cake, it feels like you’re flexing some internal strength. When you give in, it feels like that strength has failed. 

But what if that feeling is misleading? And what if the whole framework is wrong?

It’s Too Vague to Be Useful

Ask 10 people what willpower means, and you’ll get 10 different answers. Is it resisting temptation? Persevering through difficulty? Following through on a commitment? Possessing a good character?

This vagueness makes willpower a useless concept for change. When something can mean almost anything, it explains almost nothing.

Recent research suggests that what we call “willpower” is actually a collection of different mental processes—impulse control, persistence, emotional regulation, habit strength and more. There’s no single “willpower switch” to flip.

The “Limited Tank” Theory 

You may have heard willpower described like a muscle—it gets tired with overuse, so after a day of resisting temptations, you simply run out. This “ego depletion” theory was popular for a while, but studies have found little evidence for it.

What does seem to matter is what you believe about willpower. People who think willpower is unlimited show better self-regulation than those who think it runs out. In other words, believing your willpower is depleted can become a self-fulfilling prophecy. 

And the opposite is also true—believing you have bucketloads of willpower can help you. But it’s not willpower doing the heavy lifting; it’s what you believe about yourself.

The Blame Game

The thing I most dislike about the willpower story is that it places all the responsibility on you as an individual, while ignoring all the other things that influence behavioural change. 

I’ve been a psychologist for the better part of 30 years and one thing I’ve come to appreciate is how much the things around you matter—where you live, who you live with, the opportunities you have and the resources you have at your disposal. It all makes a difference.

Is it easier to avoid eating biscuits when they’re in a jar on your kitchen counter or when they’re still on the supermarket shelf? Is it easier to go to the gym when it’s two minutes from home or half an hour’s drive? Is it easier to change a habit when your friends are doing the same, or when they’re still doing what you’re trying to stop?

Your environment matters enormously. So do your skills and knowledge. So does whether the change aligns with what you truly value, not just what you think you should want.

When we frame everything as a willpower problem, we overlook these other factors. Worse, when we struggle—as we almost always do at some stage—we conclude that we’re weak or flawed, rather than recognising that the conditions for change weren’t in place.

This self-blame creates shame. And shame is one of the biggest barriers to meaningful change because it makes us less likely to seek help or be honest about our struggles.

It Doesn’t Explain How We Keep Things Going

Most successful behaviour change doesn’t feel like an act of will after a while.

When you first start exercising, it might require significant mental effort to get yourself to the gym. But after several months, it usually becomes automatic. That’s not because your willpower got stronger—it’s because you built a habit that matters to you.

Think about brushing your teeth. I’m certain you don’t use willpower for that. It’s become a stable routine, most likely paired with another routine—like what you do after breakfast or before you go to bed—and it communicates important information about who you are. Ie, I’m someone who looks after my teeth).

So if willpower isn’t the answer, what is? Modern psychology offers far more useful frameworks.

Understand Your Emotions

Many behaviours we might see as willpower failures are actually “emotional regulation” challenges. You’re not eating because you’re weak-willed; you’re eating because you’re stressed and haven’t learned other ways to comfort yourself. You’re not avoiding the gym because you’re lazy; you’re avoiding it because exercise triggers anxiety about your body, feelings of physical discomfort or because you worry about all the things you’re not doing while you’re at the gym.

When you learn to identify and work with your emotions—rather than ignoring them and trying to “will” yourself to act—change becomes much easier.

Redesign Your Environment

Make the healthy choice the easy choice. This is the principle behind “nudging”—making small changes to your environment that guide you toward better decisions.

Want to eat more vegetables? Put them at eye level in your fridge and pre-chop them so they’re ready to go. Want to read more? Put your phone in another room and leave a book on your coffee table or pillow. Want to save money? Set up automatic transfers on pay day so you just don’t see the money in your account. Small changes like this make new behaviours much easier.

Build Skill, Not Will

Sometimes what we call a willpower gap is actually a skill gap. You don’t lack the will to eat healthily—you lack the skill to cook or meal plan. You don’t lack the will to manage your money; you lack the skill to budget, or simply financial literacy.

Seeing change in this way gives you something to act on. Skills can be learned. But you can’t simply “will” yourself to have more will.

A More Compassionate Way Forward

The willpower story is seductive because it’s simple and because it aligns with a lot of societal, cultural and even religious messages we’ve been raised with. But it makes change feel like a moral test you’re always failing. It keeps you stuck in cycles of self-blame instead of solving problems.

The good news is you don’t need more willpower. Here’s what you need to do:

• Address the emotions driving unwanted behaviours
• Design environments that support your goals
• Build habits that make good choices easier
• Develop specific skills for specific challenges
• Connect your actions to values that matter to you

This approach treats yourself as a whole person navigating complex circumstances, not as a moral failure who just needs to “try harder.”

So next next time you find yourself standing at the refrigerator at 9pm, instead of asking, “Why don’t I have more willpower?” ask, “What emotion am I trying to manage right now?”

Once you’ve answered that, then ask, “How else can I satisfy that need?”

Those questions will lead you somewhere useful—to greater understanding of yourself and your needs. The willpower question just leads to shame. And you know you deserve better than that.

Want To Know More?

If you’re interested in exploring these ideas further, here are some great books that challenge the willpower myth and offer practical alternatives to managing change in your life:

Atomic Habits by James Clear

Tiny Habits by BJ Fogg

Switch: How to Change When Change Is Hard by Chip and Dan Heath

The Willpower Instinct by Kelly McGonigal

Mindset by Carol Dweck

Article provided by Signs of The Times Magazine

Simon Matthews is a psychologist and leadership coach. He is a dual Fellow of both the American College and the Australasian Society of Lifestyle Medicine. He is an adjunct lecturer at Avondale University Lifestyle Medicine & Health Research Centre. He loves talking about his passions of travelling and cooking. He writes from Madrid, Spain.

Feature image: Canva

If you’ve ever been told “Don’t swallow your gum – it’ll stay in your stomach for seven years!”, you’re not alone.

It’s one of those childhood warnings that sticks around – but is it actually true?

According to Dr. Rina Fu from Curtin University, the answer is a firm no. “Nothing can stay that long in the digestive tract,” she explained. Thanks to a process called peristalsis – a rhythmic squeezing motion that moves everything through your digestive system – even indigestible materials eventually make their way out the “back end.”

So while chewing gum base isn’t broken down by your body, it doesn’t camp out for seven years either. It just passes through, much like other materials we can’t digest.

What Exactly Is Chewing Gum?

Modern chewing gum isn’t only sugar and flavouring. Dr. Rina explained that gum contains a gum base, flavourings, sweeteners, and special additives that give it that stretchy, chewy feel. One of those additives has a surprising origin: xanthan gum.

“Xanthan gum comes from bacterial secretions,” Dr. Rina said – or, as Asa jokingly put it, “bacteria pee.” Don’t worry, it’s not as gross as it sounds. Certain friendly bacteria produce this natural polymer, known as an extracellular polysaccharide (EPS), to help them stick to surfaces. Food scientists later realised it works brilliantly as a thickener and stabiliser, so they now use it in everything from salad dressings to sauces – and, of course, chewing gum.

More Than Just Gum

Xanthan gum shows up far beyond the snack aisle. You’ll spot it in ice cream, toothpaste, cosmetics, and even cement and concrete. It controls texture and viscosity – basically, how thick or smooth something feels. It’s not a “whole food,” as Dr. Rina pointed out, but food authorities widely approve it and consider it safe.

Should You Worry About Additives?

It’s easy to feel suspicious about any food additive at first, but xanthan gum has gone through extensive testing, and food authorities around the world recognise it as safe. Bacterial fermentation – the process used to make it – is completely natural, and in a way, bridges the gap between science and nature.

As Dr. Rina reminds us, bacteria aren’t always the villains. Many of them play essential roles in producing everyday foods – from thickened sauces to yoghurt, sourdough, and even chocolate puddings!

So What’s the Takeaway?

The next time you’re chewing gum or enjoying a cold scoop of ice cream, take a moment to appreciate the hidden world of microbes that make these textures possible. From tiny bacteria to your favourite sweet treats, science is everywhere – even in something as small as a stick of gum.

And if someone warns you about swallowing it? You can confidently tell them the truth: it won’t stay in your stomach forever – it just takes the scenic route on its way out.

Article supplied with thanks to Sonshine.

Feature image: Canva

So much of chronic illness and disability is invisible to those around us. I have lived with chronic fatigue syndrome (ME/CFS) for the past nineteen years and know the daily experience of having my body and brain’s capacity reduced, even though outwardly I might look like I am going okay.

This lived experience pairs with my part-time job as a counsellor, often working with people through grief. And grief is some of those invisible layers that all of us with chronic illness carry.

The layers of grief we experience when living with chronic illness

Grief happens to us when we experience any ending, change, injustice, death, a lacking, a loss or disconnection. Chronic illness contains most of those – there are so many changes, so many endings, so many losses that we experience.

Some of the unique things we grieve when living with chronic illness are:

• changes to our goals, life dreams and longer-term plans. So much of our life is
  now edited down into pockets of irregular energy and health
• loss of employment and income (plus the added medical costs)
• changes and losses to our mobility and freedom
• disconnection from social opportunities and friendships
• reduction of intimacy and sex
• loss of confidence in ourselves and our body
• a loss of identity and self-worth
• difficulty finding words to describe what is happening internally
• the unfairness of seeing others live full lives while ours is shrunken down
• loss of predictability – we don’t know what our health will be like day-to-day

What does grief look and feel like?

Grief is not just sadness and tears. Grief impact us physically, emotionally, mentally, spiritually and socially. It looks and feels different for each person – it is usually quite strong in the early weeks and months, as our whole system is having its world turned upside down.

It can feel like a shattering, filled with a range of emotions, foggy minds and additional exhaustion. It sucks!

What joins in with that is the wrestling – this is all the changes to how we function day-today, and that can take a long time to adjust to. There are the ‘why me?’ questions that arise.

These are normal and healthy to experience.

There is also the shaping. Given that our illness is long-term, we start to shape what our life looks like now, finding different yet still meaningful ways of engaging with our world. These elements of grief don’t follow a neat path, so it’s normal and expected to experience those layers regularly and at the same time.

So, given that grief is part of our experience, what can help us carry these layers of grief in a gentler way? Keep an eye out for part two of this blog where I’ll share with you practical strategies that I’ve found useful on my journey with chronic and invisible illness.

Article supplied with thanks to Kelli Kieselbach.

Feature image: Canva

We all know we have a liver, but few of us understand how vital it is.

As naturopath Mel explained, “The liver filters toxins, produces bile, stores vitamins, regulates blood sugar, and even metabolizes hormones.”

Signs Your Liver May Be Struggling

You might not realise your liver needs support until symptoms appear. Mel shared common warning signs:

• Bloating and poor digestion
• Fatigue and low energy
• Constipation or sluggish bowels
• Yellowing skin or eyes (jaundice)
• Brain fog and mood swings

“If you’re experiencing these regularly,” Mel said, “it’s worth asking your GP for a simple blood test.”

Foods That Support Liver Health

Diet plays a huge role in liver function. Mel recommended cruciferous vegetables like broccoli and kale. “Broccoli sprouts contain sulforaphane, a powerful antioxidant that supports detoxification,” she explained.

Other beneficial foods include:

• Garlic and onions
• Citrus fruits
• Green tea
• Fatty fish and nuts
• Olive oil
• Quality coffee (in moderation)

Supplements and Nutrients for a Stronger Liver

Beyond food, certain nutrients boost detoxification pathways. “B vitamins, zinc, selenium, and taurine are all crucial for liver health,” Mel noted. Taurine, in particular, supports bile flow and fat digestion.

What to Avoid for Liver Health

While nourishing foods help, some habits damage the liver. Mel warned against:

• Processed foods, sugar, and alcohol
• Heavy fried meals
• High sodium intake
• Overuse of painkillers
• Dehydration, poor sleep, and chronic stress

“Your liver is resilient, but it’s not invincible,” Mel emphasised. “Supporting it daily helps your whole body function better.”

Article supplied with thanks to Sonshine.

Feature image: Canva

We all love our smartphones. They keep us connected, entertained, and informed.

But did you know they can also cause surprising injuries? Physio Melanie Mac shares insights on phone injuries.

Dropping Phones on Your Face

It might sound silly, but it’s common. “Sixty percent of 16 to 24-year-olds have dropped their smartphones onto their face while lying down,” Mel reveals. It’s proof that accidents can happen in the most unexpected ways.

The Rise of “Tech Neck”

Constantly looking down at screens affects posture. Mel explains: “The biggest thing that presents at my practice would be neck and shoulders, because people get that slumped forward position.”

Whether it’s the “turtle neck” posture or dipping the chin, both can cause long-term neck and shoulder pain.

Text Claw and Smartphone Pinky

Gripping your phone too tightly can lead to cramping. “If you actually took away the device, it looks like a claw,” Mel says. This condition, called “text claw,” can even develop into tendon issues.

Another injury is “smartphone pinky.” Mel explains: “You can actually get a dent in your little finger from holding your phone for too long.”

More Than Just Muscle Strain

The injuries don’t stop at the hands and neck. Overuse of phones is linked to eye strain, carpal tunnel, and even hearing loss from blasting music through earbuds. Mel also warns: “There’s been a 40% increase in the chance of getting haemorrhoids if you use your phone on the toilet.”

Simple Fixes for Everyday Use

The good news? Awareness helps. Mel recommends:

• Hold your phone at eye level.
• Use stands or cradles to avoid slumping.
• Take breaks every 20 minutes.
• Switch posture regularly.
• Use voice commands or loudspeaker when possible.

Awareness Is Key

Smartphones are here to stay, but so are the risks. Mel reminds us: “Awareness is the starting point. Pay attention to your posture and make small adjustments.”

So next time you reach for your phone, think twice about how you’re holding it you might just save yourself some pain.

Article supplied with thanks to Sonshine.

Feature image: Canva

Chest pain can be frightening. Sometimes it’s nothing serious, but sometimes it signals a life-threatening problem. Dr. Stuart Arbuckle, explains why chest pain should never be ignored.

“Chest pain is never a good thing. It’s just not always a bad thing,” Dr. Stuart explained. The problem is knowing the difference. Without tests like an EKG or blood work, even doctors can’t be sure. That’s why any chest pain deserves attention.

Common Causes

Chest pain isn’t always a heart attack. It can also be caused by:

• Angina
• Pericarditis
• Blood clots in the lungs
• Pneumonia
• Heartburn or reflux
• Muscular or rib issues
• Anxiety or panic attacks

Still, heart problems remain the biggest concern. “Any kind of chest pain should be investigated,” Dr. Stuart stressed.

When to Call for Help

If pain is sudden, severe, or unlike anything you’ve felt before, call 000 immediately. “You should be getting yourself to the hospital. Don’t drive. Call an ambulance. They can give lifesaving drugs on the way,” he advised.

Waiting it out is dangerous. “We don’t want people saying, ‘I’ll just sleep on it.’ There might not be a morning,” Dr. Stuart warned.

Red Flags to Watch

Chest pain can feel different for everyone. However, classic warning signs include:

• Crushing or heavy pain in the centre of the chest
• Pain spreading to the arm, jaw, or back
• Sudden onset during exertion
• Shortness of breath, sweating, or nausea
• Pain that wakes you at night

“No good doctor is going to be grumpy with a patient coming in with chest pain even if it’s just heartburn,” he said.

Myths and Misconceptions

Many people believe heart pain only shows up on the left side. That’s false. “Heart pain can be central, right-sided, or even just in the jaw,” Dr. Stuart explained.

Another myth? Fit people can’t have heart attacks. “Fitness reduces risk, but it doesn’t remove it,” he said. Even indigestion can mimic heart pain. That’s why tests are essential.

Prevention Matters

While not all chest pain is heart-related, lifestyle changes help reduce risk. Healthy eating, exercise, managing cholesterol, and regular GP checkups make a difference.

Dr. Stuart summed it up simply: “Better safe than sorry. No doctor will criticise someone for coming in with chest pain that turns out to be heartburn.”

Article supplied with thanks to Sonshine.

Feature image: Canva

Feature image: Canva Free

Spring brings sunshine, flowers, and fresh energy. But for many Australians, it also brings hay fever and allergy struggles.

Naturopath Melanie Gluestein, from NatMed, shares practical tips on managing allergies, understanding histamines, and supporting gut health.

What Are Histamines?

Histamines are chemicals your immune system releases to regulate important functions. “They help with stomach acid, keep you awake during the day, and trigger your inflammatory response,” Mel explained.

The problem arises when your body reacts strongly to allergens like pollen, dust, or mold. This overreaction leads to classic allergy symptoms such as itchy eyes, sneezing, and congestion.

Why Antihistamines Aren’t the Whole Answer

Antihistamines bring quick relief. However, Mel warned that relying on them long-term may not address the root cause. “My concern is that people just keep taking them,” she said. “Can we do some other things? What’s happening in your gut health?” She recommends natural options like vitamin C, probiotics, and reducing high-histamine foods.

The Role of Gut Health

According to Mel, gut health is central to managing allergies. “As a naturopath, I will always treat the gut,” she said. “Your immune system is in the gut”.

Key nutrients like glutamine, probiotics, and omega-3s can help reduce inflammation and build tolerance to allergens.

Foods That Trigger Histamines

Some foods make allergy symptoms worse. Mel pointed out that “dairy, aged cheeses, smoked meats, and red wine” are common culprits. Even foods considered healthy, like fermented products, can trigger reactions in sensitive people.

“You might be eating foods that seem good for you, but they could still be contributing to your histamine load,” Mel explained.

Natural Alternatives to Try

For those wanting relief beyond antihistamines, Mel suggested several natural supports:

• Vitamin C: “The most natural antihistamine,” she said.
• Zinc: Helps regulate the immune system.
• Quercetin: A powerful natural antihistamine.
• Nigella sativa oil: Anti-inflammatory and soothing.
• Medicinal mushrooms: Tonics for the immune system.

She also highlighted the importance of keeping your environment clean. “Make sure you’re not going to bed in a dusty room or environment every night,” she advised.

Final Advice

If you’re struggling with allergies this spring, Mel’s top recommendation is simple: “Vitamin C and make sure you’re in a dust-free environment the best you can when you go to bed at night,” she said.

By combining natural supports, good nutrition, and a clean environment, allergy sufferers can step into spring with more ease.

Article supplied with thanks to Sonshine.

Feature image: Canva

Let’s talk about magnesium. This is a mineral that frequently finds its way into my prescriptions for people dealing with chronic pain and fatigue.

So why is this essential mineral high on my list of priorities? Let’s break it down.

The Role of Magnesium in Your Body
Magnesium is a vital mineral found in a variety of plant-based foods. It plays a role in over 300 enzyme reactions in the body, supporting:

• Energy production
• Muscle and nerve function
• Neurotransmitter pathways
• Protein synthesis
• Blood sugar regulation
• Heart health and blood pressure regulation
• Mood and stress response
• Sleep quality
• Bone health
• Immune system function
• DNA repair and synthesis
• Digestion

Unlike some other minerals, magnesium isn’t stored in the body, meaning you need a consistent supply from your diet. Stress increases your body’s need for magnesium because you use it up more quickly and excrete it faster.

Magnesium for Chronic Pain and Fatigue

1. Pain Reduction
   Magnesium blocks substance P, a hormone that amplifies pain perception. It also acts on NMDA receptors in the brain to reduce central sensitization, a key factor in conditions like fibromyalgia. Additionally, magnesium supports GABA production, a neurotransmitter that is involved in pain regulation.
2. Muscle Relaxation and Sleep Quality
   Many people with chronic pain also struggle with muscle tension, cramping, and poor sleep. Magnesium acts as a natural muscle relaxant and has been shown to improve sleep quality, which in turn supports better pain management and lower fatigue levels.
3. Anti-Inflammatory Effects
   Studies suggest that magnesium supplementation can lower inflammatory markers.
   People with low magnesium levels often show increased inflammation, which can worsen chronic pain.
4. Energy Support
   Magnesium plays a crucial role in mitochondrial function, where energy is produced. It also helps regulate blood sugar levels, preventing crashes that can contribute to fatigue.
5. Mood and Cognitive Function
   Many individuals with chronic conditions experience stress, anxiety, depression, and brain fog. Magnesium supports mental well-being by balancing neurotransmitters and promoting a more stable mood.

Signs of Magnesium Deficiency

• Anxiety and low mood
• Headaches
• Muscle cramps, twitches, or weakness
• Heart palpitations
• High or low blood pressure
• Fatigue
• Poor sleep
• Persistent low Vitamin D levels despite supplementation

Magnesium-Rich Foods

Including these foods in your diet can help maintain healthy magnesium levels:

• Nuts and seeds: Pumpkin seeds, chia seeds, almonds, cashews, peanuts, Brazil nuts
• Leafy greens: Spinach, kale
• Legumes: Black beans, edamame, kidney beans
• Proteins: Salmon, tofu
• Other sources: Avocado, bananas, figs, dark chocolate (85% or higher), amaranth

Choosing the Right Magnesium Supplement

Many of my clients have already tried magnesium supplements before coming to me, unsure if they worked. The truth is not all magnesium supplements are created equal and choosing the right form is essential.

Best Forms for Pain and Fatigue

• Magnesium glycinate – Great for relaxation, anxiety, and muscle pain
• Magnesium malate – Helpful for fibromyalgia and energy production
• Magnesium citrate – Ideal for those with constipation or high acidity
• Magnesium threonate – Best for brain fog, neurological symptoms, and sleep

Often a combination of several forms might by used to improve bioavailability and increase effectiveness.

Dosage & Quality Matter

The right dosage depends on deficiency symptoms, medications, stress levels, and diet. It’s also important to consider cofactors—other nutrients that help magnesium work effectively in the body.

Tip: Keep a pain and symptom diary to track improvements. When you’re in constant pain, it’s easy to overlook subtle changes.

Magnesium is Just One Piece of the Puzzle

While magnesium can be a game-changer for some, chronic pain and fatigue require a holistic approach. It’s best to consult a practitioner to ensure you’re getting the right supplements for your unique needs.

Article supplied with thanks to Kelli Kieselbach.

About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.

Feature image: Photo by Nadine Primeau on Unsplash

While heart disease is often seen as a man’s issue, the reality is that it affects women just as much.

“Women are 10 times more likely to die from heart disease than from breast cancer,” said consultant dietitian and longevity medicine practitioner Dr. Naras Lapsys.

This is a wake-up call for women to take their heart health seriously, especially after 40, when hormonal changes increase the risk.

Dr. Amelia Haines explains that menopause can shift hormone levels, removing the natural protective effect women have against heart disease. 

As a result, it’s more important than ever to raise awareness and take proactive measures to safeguard our hearts.

Omega 3 fatty acids is a key nutrient, essential for maintaining heart health and helpful in regulating the heart’s electrical impulses, reducing inflammation, and improving blood viscosity. 

These fats can also reduce the risk of irregular heartbeats and conditions like atrial fibrillation. 

While oily fish, like salmon and sardines are great sources (those on plant-based diets can turn to algal supplements as an alternative).

Cholesterol is another common concern when it comes to heart health. 

Dr. Naras clears up a lot of confusion by revealing that most of the cholesterol in our bodies is produced naturally, rather than coming from our diet. 

So, while dietary cholesterol can impact heart health, it’s not as significant as we once thought. 

Instead, knowing your lipid profile—including LDL and triglyceride levels—is a more accurate way to assess your cardiovascular risk.

Article supplied with thanks to Hope Media.

Feature image: Canva

About the Author: Joni Boyd is a writer, based in the Hawkesbury Region of NSW. She is passionate about the power of stories shared, to transform lives.