tag:theconversation.com,2011:/uk/topics/magnesium-21426/articlesMagnesium – The Conversation2023-01-27T06:18:35Ztag:theconversation.com,2011:article/1973282023-01-27T06:18:35Z2023-01-27T06:18:35ZMagnesium: what you need to know about this important micronutrient<figure><img src="https://images.theconversation.com/files/506549/original/file-20230126-24-cotpgv.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C4099%2C3010&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Magnesium has many important functions in the body.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/magnesium-rich-foods-on-wooden-table-390864799">Tatjana Baibakova/ Shutterstock</a></span></figcaption></figure><p>There’s been a lot of chat on social media over the past few months about the <a href="https://www.tiktok.com/@truehealthsecrets/video/7161170358714977582">importance of magnesium supplements</a>. Many suggest that symptoms such as trouble sleeping, tense muscles and low energy are all signs you’re deficient and should be taking a magnesium supplement.</p>
<p>As it turns out, many of us probably are somewhat deficient in magnesium. According to research, most aren’t consuming the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/">recommended amount of magnesium</a> to support our body’s needs. It’s also estimated that in developed countries, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/#:%7E:text=The%20overall%20incidence%20of%20hypomagnesaemia,the%20incidence%20was%20approximately%2020%25.">between 10-30%</a> of the population has a slight magnesium deficiency.</p>
<p>Magnesium is <a href="https://doi.org/10.1155%2F2018%2F9041694">one of the many micronutirents</a> the body requires to <a href="https://doi.org/10.1093/qjmed/hcx186">remain healthy</a>.
It’s essential for <a href="https://www.medicalnewstoday.com/articles/286839">helping more than 300 enzymes</a> carry out numerous chemical processes in the body, including those that produce proteins, support strong bones, control blood sugar and blood pressure and maintain <a href="https://academic.oup.com/qjmed/article/111/11/759/4209351">healthy muscles and nerves</a>. Magnesium also acts as an electrical conductor that <a href="https://www.medicalnewstoday.com/articles/286839#_noHeaderPrefixedContent">helps the heart beat</a> and contracts muscles.</p>
<p>Considering how important magnesium is for the body, if you aren’t getting enough it can eventually lead to a range of health problems. But even though most of us are probably <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/">somewhat deficient</a> in magnesium, that doesn’t mean you need to reach for supplements to make sure you’re getting enough. In fact, with the right planning, most of us can get all the magnesium we need from the foods we eat. </p>
<h2>Signs of a deficiency</h2>
<p>Most people with a magnesium deficiency <a href="https://doi.org/10.1136%2Fopenhrt-2017-000668">are undiagnosed</a> because magnesium levels in the blood don’t accurately reflect how much magnesium is actually stored in our cells. Not to mention that signs your magnesium levels are low only become obvious by the time you have a deficiency. <a href="https://www.mdpi.com/2072-6643/13/4/113">Symptoms include</a> weakness, loss of appetite, fatigue, nausea and vomiting. But the symptoms you have and <a href="https://www.dovepress.com/hypomagnesemia-a-clinical-perspective-peer-reviewed-fulltext-article-IJNRD">their severity</a> will depend on just how low your magnesium levels are. Left unchecked, a magnesium deficiency is associated with an increased risk of <a href="https://doi.org/10.3390/nu7095388">certain chronic illnesses</a>, including <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/">cardiovascular disease</a>, <a href="https://doi.org/10.1007%2Fs10534-021-00305-0">osteoporosis</a>, <a href="https://www.mdpi.com/2072-6643/7/9/5388">type 2 diabetes</a>, <a href="https://www.mdpi.com/2072-6643/7/9/5388">migraine</a> and <a href="https://www.mdpi.com/2072-6643/7/9/5388">Alzheimer’s disease</a>.</p>
<p>While anyone can develop a magnesium deficiency, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912123/">certain groups</a> are more at risk than others – including <a href="https://ethicalnutrients.com.au/blogs/body-talk/magnesium-for-children">children and adolescents</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912123/">older people</a> and <a href="https://doi.org/10.7759%2Fcureus.6554">post-menopausal women</a>. </p>
<p>Conditions such as coeliac disease and inflammatory bowel syndrome, which make it difficult for the body to absorb nutrients, may make you <a href="https://medlineplus.gov/ency/article/000315.htm">more prone to magnesium deficiency</a> – even with a healthy diet. People with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4549665/">type 2 diabetes</a> and <a href="https://academic.oup.com/alcalc/article/55/2/164/5734241#:%7E:text=With%20heavy%20alcohol%20intake%2C%20there,Vandemergel%20and%20Simon%2C%202015">alcoholics</a> are also more likely to have low magnesium levels. </p>
<figure class="align-center ">
<img alt="A person pours two white pills into the palm of their hand from a purple bottle." src="https://images.theconversation.com/files/506556/original/file-20230126-17211-1ctylg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/506556/original/file-20230126-17211-1ctylg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/506556/original/file-20230126-17211-1ctylg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/506556/original/file-20230126-17211-1ctylg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/506556/original/file-20230126-17211-1ctylg.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/506556/original/file-20230126-17211-1ctylg.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/506556/original/file-20230126-17211-1ctylg.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Certain at-risk groups may need to take a supplement.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/pills-hand-close-233764960">Africa Studio/ Shutterstock</a></span>
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</figure>
<p>Furthermore, the vast majority of people in developed countries are at risk of a magnesium deficiency due to <a href="https://medlineplus.gov/ency/article/000315.htm">chronic illnesses</a>, certain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6539869/">prescription drugs</a> (such as <a href="https://doi.org/10.3390%2Fijms20092094">diuretics</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6539869/#:%7E:text=A%20variety%20of%20drugs%20including,39%2C41%2C42%5D.">antibiotics</a>, which deplete magnesium levels), declining magnesium contents in crops and <a href="https://www.sciencedirect.com/science/article/pii/S2405844020322337">diets high in processed foods</a>.</p>
<h2>You can get enough in your diet</h2>
<p>Given the many problems that can happen due to low magnesium levels, it’s important to make sure you’re getting enough in your diet.</p>
<p>The recommended amount of magnesium a person should aim to consume daily will depend on their <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/">age and health</a>. But in general, men aged 19-51 should get between 400-420mg daily, while women should aim for 310-320mg.</p>
<p>Although fruit and vegetables now <a href="https://doi.org/10.1016/j.heliyon.2020.e05390">contain less magnesium</a> than they did 50 years ago – and processing removes around 80% of this mineral from foods, it’s still possible to get <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/">all the magnesium you need</a> in your diet if you plan carefully. Foods such as nuts, seeds, whole grains, beans, green leafy vegetables (such as kale or broccoli), milk, yoghurt and fortified foods all contain plenty of magnesium. One ounce of almonds alone contains <a href="https://www.medicalnewstoday.com/articles/318595">20% of the daily magnesium requirements</a> of adults. </p>
<p>While most of us will be able to get all the magnesium we need from the foods we eat, certain groups (such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912123/">older adults</a>) and those with <a href="https://medlineplus.gov/ency/article/000315.htm">certain health conditions</a> may need to take a magnesium supplement. But it’s important to speak with your doctor before starting supplements.</p>
<p>While magnesium supplements are safe in their suggested dosages, it’s important to only take the recommended amount. Taking too much can cause <a href="https://www.hsph.harvard.edu/nutritionsource/magnesium/#:%7E:text=RDA%3A%20The%20Recommended%20Dietary%20Allowance,cause%20harmful%20effects%20on%20health">certain side-effects</a>, including diarrhoea, low mood, low blood pressure. It’s also vital that those with <a href="https://www.health.harvard.edu/staying-healthy/what-you-should-know-about-magnesium2">kidney disease</a> do not take them unless they have been prescribed. </p>
<p>Magnesium can also <a href="https://www.consumerlab.com/answers/are-there-any-drug-interactions-with-magnesium-supplements/magnesium-drug-interactions/#:%7E:text=Magnesium%20can%20decrease%20the%20absorption,%2C%20moxifloxacin%20(Avelox)%20and%20ofloxacin">alter the effectiveness</a> of several medications, including some common antibiotics, diuretics and heart medications, alongside over-the-counter antacids and laxatives. This is why it’s important to consult a doctor before starting magnesium supplements. </p>
<p>Magnesium supplements aren’t a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366563/">quick fix</a>. While they may be necessary at times, they won’t address the root causes of your deficiency, such as certain health conditions that may be contributing to low levels. This is why it’s important to focus on maintaining a healthy lifestyle, which includes exercise, good sleep and eating a <a href="https://time.com/5564574/supplements-vitamins-health/">balanced diet</a>. Not to mention that vitamins and minerals are <a href="https://www.health.harvard.edu/press_releases/get-nutrients-from-food-not-supplements">better absorbed by the body</a> when they come from <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366563/">whole foods</a>.</p><img src="https://counter.theconversation.com/content/197328/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Hazel Flight does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>While most of us aren’t getting enough magnesium, supplements may not be necessary.Hazel Flight, Programme Lead Nutrition and Health, Edge Hill UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1526522021-01-21T13:13:27Z2021-01-21T13:13:27ZInvasive tawny crazy ants have an intense craving for calcium – with implications for their spread in the US<figure><img src="https://images.theconversation.com/files/378340/original/file-20210112-23-1duz31c.png?ixlib=rb-1.1.0&rect=6%2C6%2C4019%2C3011&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Multiple queens ensure colonies have a steady output of workers.</span> <span class="attribution"><span class="source">Ryan Reihart</span>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p><em>The <a href="https://theconversation.com/us/topics/research-brief-83231">Research Brief</a> is a short take about interesting academic work.</em></p>
<h2>The big idea</h2>
<p>In a recent study, <a href="https://chelseprather.wordpress.com/">my colleagues</a> and <a href="https://scholar.google.com/citations?hl=en&user=6GBgzO8AAAAJ">I</a> discovered micronutrients in the ground <a href="https://www.doi.org/10.1002/ECY.3263">can control populations of invasive crazy ants</a> (<em>Nylanderia fulva</em>). </p>
<p>Tawny crazy ants – named for their fast, erratic movements – can blanket the ground by the millions. Originating in South America and now established in parts of the southern U.S., they <a href="https://www.nytimes.com/2013/12/08/magazine/crazy-ants.html">harm other insects, asphyxiate chickens and even short-circuit electronics in homes</a>. </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/378389/original/file-20210112-23-1urj0n3.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="Close up photo of a golden-colored ant against a blue background." src="https://images.theconversation.com/files/378389/original/file-20210112-23-1urj0n3.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/378389/original/file-20210112-23-1urj0n3.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=418&fit=crop&dpr=1 600w, https://images.theconversation.com/files/378389/original/file-20210112-23-1urj0n3.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=418&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/378389/original/file-20210112-23-1urj0n3.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=418&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/378389/original/file-20210112-23-1urj0n3.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=525&fit=crop&dpr=1 754w, https://images.theconversation.com/files/378389/original/file-20210112-23-1urj0n3.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=525&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/378389/original/file-20210112-23-1urj0n3.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=525&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
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<span class="caption">At only 0.125 inches (3.2 mm) long, crazy ants are tiny but mighty.</span>
<span class="attribution"><span class="source">Ryan Reihart</span>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
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<p>Crazy ants are <a href="https://doi.org/10.1146/annurev.ecolsys.33.010802.150444">liquid feeders</a> <a href="https://doi.org/10.1653/024.096.0219">that consume nectar from plants – and honeydew (or secretions) from certain insects</a>. Ants crave these sugary resources, which <a href="https://doi.org/10.1073/pnas.1115263108">boost their colony growth</a>, enabling them to outcompete native species and ultimately spread. </p>
<p>The nutritional content of nectar and honeydew vary widely, however, <a href="https://www.britishecologicalsociety.org/ant-cravings-sugar-salt-vary-across-us/">depending on the nutrients available in a particular ecosystem</a>. There are 25 chemical elements required to build life – too much or too little of one may cause disease. So far, ecologists only really know about the importance of macronutrients, like nitrogen and phosphorus, that are abundant in living tissue. My team wanted to learn more about what micronutrients might be important to crazy ants.</p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/377606/original/file-20210107-20-1t2ehyf.png?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="A man kneeling over a small hole dug in the grass." src="https://images.theconversation.com/files/377606/original/file-20210107-20-1t2ehyf.png?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/377606/original/file-20210107-20-1t2ehyf.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=801&fit=crop&dpr=1 600w, https://images.theconversation.com/files/377606/original/file-20210107-20-1t2ehyf.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=801&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/377606/original/file-20210107-20-1t2ehyf.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=801&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/377606/original/file-20210107-20-1t2ehyf.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1007&fit=crop&dpr=1 754w, https://images.theconversation.com/files/377606/original/file-20210107-20-1t2ehyf.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1007&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/377606/original/file-20210107-20-1t2ehyf.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1007&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Installing a pitfall trap in one of the 128 fertilized study plots.</span>
<span class="attribution"><span class="source">Kiersten Angelos</span>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span>
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</figure>
<p>We conducted a fertilization experiment at the <a href="http://www.eih.uh.edu/">University of Houston’s Coastal Center</a> and were able to demonstrate that the abundance of tawny crazy ants decreased 24% where there was more potassium and 45% where there was more sodium and potassium. </p>
<p>What greatly surprised our team was the discovery that ants were 13% more abundant in areas where there was more calcium – even in areas that had more sodium and potassium. This finding, <a href="https://www.doi.org/10.1002/ECY.3263">published in the journal Ecology</a>, could have big implications for the continued spread of crazy ants. </p>
<h2>Why it matters</h2>
<p>Ours is the first study showing calcium is important to an invasive ant, which is somewhat surprising given ants don’t have bones. It turns out, though, calcium is important in their <a href="https://doi.org/10.1016/j.ceca.2012.11.008">egg production</a>, <a href="https://doi.org/10.1080/00218839.2015.1035074">larval development</a> and <a href="https://doi.org/10.1093/aesa/51.2.142">physiological regulation</a>. </p>
<p><a href="https://doi.org/10.1002/ece3.1737">If the spread of crazy ants continues north</a>, the calcium-rich limestone bedrock of the lower U.S. Midwest may provide ideal conditions for populations to explode. Farmlands may be at risk because calcium is found in many fertilizers. Additionally, cities often have <a href="https://doi.org/10.1007/s10980-008-9288-6">more calcium than surrounding areas</a>, thanks to heavy cement use, limestone quarrying and destruction of buildings.</p>
<p>Tawny crazy ants not only are a major threat to the biodiversity and conservation of ecosystems but also <a href="https://doi.org/10.1038/ncomms12986">cost the U.S. billions of dollars in damage annually</a>. </p>
<h2>What still isn’t known</h2>
<p>Our results add to a small but <a href="https://doi.org/10.1111/geb.13196">growing list</a> <a href="https://doi.org/10.1111/ele.13517">of other experiments</a> <a href="https://doi.org/10.1111/ele.13127">that show the importance of micronutrients</a> to insects. </p>
<p>How far will tawny crazy ants make it in the United States? Will calcium influence their spread? Could other micronutrients like magnesium or iron be important to crazy ants?</p>
<p>In a world where <a href="https://doi.org/10.1126/science.1259855">humans are changing the “ingredients” of Earth’s surface soils</a> at an alarming rate, people may be unwittingly creating more favorable habitats for some invasive species. Figuring out which elements are most important to invasive species will be key to predicting, preventing and managing their spread.</p><img src="https://counter.theconversation.com/content/152652/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Ryan Reihart receives funding from the National Science Foundation (NSF) Division of Environmental Biology (DEB) grants 1457114 and 1724663 and from the University of Dayton Office for Graduate Academic Affairs through the Graduate Student Summer Fellowship Program. </span></em></p>The spread of tawny crazy ants may be driven, in part, by their need for calcium. The calcium-rich limestone bedrock of the lower U.S. Midwest may provide ideal conditions for populations to explode.Ryan Reihart, Teaching Assistant and Ph.D. Candidate of Ecology, University of DaytonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1492292021-01-12T19:43:16Z2021-01-12T19:43:16ZAnti-nutrients – they’re part of a normal diet and not as scary as they sound<figure><img src="https://images.theconversation.com/files/377416/original/file-20210106-13-22nh6o.jpg?ixlib=rb-1.1.0&rect=109%2C97%2C4164%2C2670&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">These compounds occur naturally in a number of healthy foods, including legumes and whole grains.
</span> <span class="attribution"><a class="source" href="https://unsplash.com/s/photos/legumes-whole-grains">foodism360/Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><p>Maybe you’re trying to eat healthier these days, aiming to get enough of the good stuff and limit the less-good stuff. You’re paying attention to things like fiber and fat and vitamins… and anti-nutrients?</p>
<p>What the heck are anti-nutrients and are they something you need to be concerned about in your diet?</p>
<p>Let me, as a public health nutrition researcher, reassure you that anti-nutrients aren’t the evil nemesis of all the nutritious foods you eat. As long as you’re consuming a balanced and varied diet, anti-nutrients are not a concern. In fact, scientists are realizing they actually have many health benefits.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/377772/original/file-20210108-21-x8ovnm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="illustration of small intestine amid other organs" src="https://images.theconversation.com/files/377772/original/file-20210108-21-x8ovnm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/377772/original/file-20210108-21-x8ovnm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/377772/original/file-20210108-21-x8ovnm.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/377772/original/file-20210108-21-x8ovnm.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/377772/original/file-20210108-21-x8ovnm.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/377772/original/file-20210108-21-x8ovnm.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/377772/original/file-20210108-21-x8ovnm.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Nutrients get absorbed into your bloodstream – or not – as digestion occurs in your small intestine.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/illustration/small-intestine-illustration-royalty-free-illustration/1190674194">Sebastian Kaulitzki/Science Photo Library via Getty Images</a></span>
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<h2>What are anti-nutrients?</h2>
<p><a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/">Anti-nutrients are substances</a> that naturally occur in plant and animal foods.</p>
<p>The name comes from how they function in your body once you eat them. They <a href="https://www.sciencedirect.com/topics/food-science/antinutrients">block or interfere with how your body</a> <a href="https://doi.org/10.1631/jzus.B0710640">absorbs other nutrients</a> out of your gut and into your bloodstream so you can then use them. Thus, anti-nutrients may decrease the amount of nutrients you actually get from your food. They most commonly interfere with the absorption of <a href="https://doi.org/10.1016/j.jand.2016.09.025">calcium, iron, potassium, magnesium and zinc</a>.</p>
<p>Plants evolved these <a href="https://www.todaysdietitian.com/newarchives/070111p54.shtml">compounds as a defensive mechanism</a> against insects, parasites, bacteria and fungi. For example, some anti-nutrients can cause a food to taste bitter; animals won’t want to eat it, leaving the seed, for instance, to provide nourishment for future seedlings. Some anti-nutrients block the digestion of seeds that are eaten. The seeds disperse when they come out the other end in the animal’s fecal matter and can go on to grow new plants. Both of these survival tactics help the plant species grow and spread.</p>
<p>In terms of foods that people eat, you’ll most commonly find anti-nutrients naturally occurring in whole grains and legumes.</p>
<h2>Time for an image makeover as health enhancers</h2>
<p>Despite sounding scary, studies show that anti-nutrients are not of concern unless consumed in <a href="https://doi.org/10.1016/j.jcs.2014.01.010">ultra, unrealistically high amounts</a> – and they have numerous health benefits. </p>
<p>Anti-nutrients are currently undergoing a change in image very similar to the one dietary fiber experienced. At one point, scientists thought dietary fiber was bad for people. Since fiber could bind to nutrients and pull them out of the digestive tract in poop, it seemed like something to avoid. To address this perceived issue, grain processing in the late 1800s removed fiber from foods.</p>
<p>But now scientists know that <a href="https://doi.org/10.1111/j.1753-4887.2009.00189.x">dietary fiber is incredibly important</a> and encourage its consumption. Eating plenty of fiber lowers the risks of obesity, high blood pressure, heart disease, stroke, diabetes and some gastrointestinal diseases.</p>
<p>In the same way, rather than something to avoid, many anti-nutrients are now considered health-promoting nutraceuticals and functional foods due to their numerous benefits. Here’s an introduction to some of the most frequently eaten anti-nutrients that come with benefits:</p>
<ul>
<li><p><a href="https://doi.org/10.1089/109662004322984734">Saponins, common in legumes</a>, can boost the immune system, reduce risk of cancer, lower cholesterol, lower blood sugar response to foods, result in fewer cavities, reduce risk of kidney stones and combat blood clotting seen in heart attacks and strokes.</p></li>
<li><p><a href="https://doi.org/10.1016/j.jcs.2014.01.010">Lectins, found in cereal grains and legumes</a>, are associated with reduced risk of cardiovascular disease, diabetes, some cancers and becoming overweight or obese.</p></li>
<li><p><a href="https://doi.org/10.1080/10408699891274273">Tannins, commonly found in teas, coffees and processed meats and cheeses</a>, are antioxidants that can inhibit growth of bacteria, viruses, fungi and yeast and may decrease cholesterol levels and blood pressure.</p></li>
<li><p><a href="https://doi.org/10.1631/jzus.B0710640">Phytates, found in wheat, barley, rice and corn</a>, are associated with increased immune function and cancer cell death, as well as reduced cancer cell growth and spread. They also have antioxidant properties and can reduce inflammation. </p></li>
<li><p>Finally, <a href="https://doi.org/10.1024/0300-9831.72.1.26">glucosinates, found in brassica vegetables</a> like cauliflower, inhibit tumor cell growth.</p></li>
</ul>
<p>Oxalates are one of the few anti-nutrients with mostly negative impacts on the body. They are <a href="https://www.uofmhealth.org/health-library/aa166321">found in lots of common foods</a>, including legumes, beets, berries, cranberries, oranges, chocolate, tofu, wheat bran, soda, coffee, tea, beer, dark green vegetables and sweet potatoes. The negative impacts of oxalates include binding to calcium in the digestive tract and removing it from the body in bowel movements. Oxalates can also <a href="https://www.uofmhealth.org/health-library/aa166321">increase the risk of kidney stones</a> in some people.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/377773/original/file-20210108-21-17lbxqq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="bowl of chickpea curry" src="https://images.theconversation.com/files/377773/original/file-20210108-21-17lbxqq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/377773/original/file-20210108-21-17lbxqq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/377773/original/file-20210108-21-17lbxqq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/377773/original/file-20210108-21-17lbxqq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/377773/original/file-20210108-21-17lbxqq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/377773/original/file-20210108-21-17lbxqq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/377773/original/file-20210108-21-17lbxqq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Lots of healthy, tasty foods come with the added benefits of anti-nutrients.</span>
<span class="attribution"><a class="source" href="https://www.gettyimages.com/detail/photo/chickpea-and-spinach-curry-royalty-free-image/657152778">Joan Ransley/Moment via Getty Images</a></span>
</figcaption>
</figure>
<h2>Fitting anti-nutrients into a healthy diet</h2>
<p>Overall, comparing the benefits to the drawbacks, anti-nutrient pros actually outweigh the cons. The healthy foods that contain them – mainly fruits, vegetables, whole grains and legumes – should be encouraged not avoided.</p>
<p>Anti-nutrients become a concern only if these foods are consumed in ultra-high amounts, <a href="https://www.ars.usda.gov/research/project/?accnNo=426312">which is very unlikely</a> for most adults and children in the U.S. Additionally, a large proportion of anti-nutrients are removed or lost from foods people eat <a href="https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/">as they’re processed and cooked</a>, especially if soaking, blanching, boiling or other high-heat processes are involved.</p>
<p>Vegetarians and vegans may be at higher risk of negative effects from anti-nutrients because their diet relies heavily on fruits, vegetables, whole grains and legumes. But these <a href="https://doi.org/10.1016/j.jand.2016.09.025">plant-based diets are still among the healthiest</a> and are associated with reduced risk of cardiovascular disease, obesity, diabetes and numerous types of cancers. </p>
<p>Vegetarians and vegans can take a few steps to help counteract anti-nutrients’ effects on their absorption of particular nutrients:</p>
<ul>
<li><p>Pair high iron <a href="https://doi.org/10.1093/jn/130.5.1378S">and zinc</a> <a href="https://doi.org/10.1016/bs.afnr.2014.11.003">foods with</a> <a href="https://doi.org/10.1093/ajcn/59.5.1233S">foods high in vitamin C</a> (examples: veggie meatballs with tomato sauce, tomato-based chili with beans).</p></li>
<li><p><a href="https://www.jblearning.com/catalog/productdetails/9780763779764?jblsearch">Soak legumes before cooking</a>. </p></li>
<li><p><a href="https://doi.org/10.1093/ajcn/70.3.543s">Time dairy intake</a> such that it is not always paired with high oxalate foods.</p></li>
<li><p>Purchase dairy products that are fortified with calcium.</p></li>
<li><p>Consider a multivitamin-mineral supplement with about 100% of the daily recommended dose of nutrients (check the nutrition facts panel) as nutrition insurance if you are worried, but be sure to talk to your doctor first.</p></li>
</ul>
<p>[<em>Get our best science, health and technology stories.</em> <a href="https://theconversation.com/us/newsletters/science-editors-picks-71/?utm_source=TCUS&utm_medium=inline-link&utm_campaign=newsletter-text&utm_content=science-best">Sign up for The Conversation’s science newsletter</a>.]</p><img src="https://counter.theconversation.com/content/149229/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jill Joyce does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Anti-nutrients naturally occur in food and can block the amount of other nutrients available for your body to use. But their effects aren’t all bad, which is why they’re undergoing an image makeover.Jill Joyce, Assistant Professor of Public Health Nutrition, Oklahoma State UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/934932018-04-13T06:23:19Z2018-04-13T06:23:19ZHealth check: why do we get muscle cramps?<figure><img src="https://images.theconversation.com/files/214442/original/file-20180412-549-1nfrxad.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Some people experience cramps frequently after vigorous, high-intensity exercise.</span> <span class="attribution"><span class="source">from shutterstock.com</span></span></figcaption></figure><p>Many of us know the feeling of a cramp – whether you’ve been struck down on the sports field or woken with a start in excruciating pain in the middle of the night. A cramp is the <a href="https://www.tandfonline.com/doi/abs/10.1080/026404197367281">involuntary contraction</a> of our skeletal muscle, and it hurts.</p>
<p>Some people often experience cramps after vigorous, high-intensity exercise, but there are also many who experience them with no exercise at all – mostly at night. These <a href="https://www.ncbi.nlm.nih.gov/pubmed/22963024">“nocturnal” cramps</a> occur with increasing frequency as we age, and are common in pregnancy. </p>
<p>Interestingly, these cramps are usually restricted to the lower limb. This is generally the same as athletes experiencing exercise-associated muscle cramps. So, are the causes the same?</p>
<h2>What causes cramps?</h2>
<p>Actually, we don’t really know, but there are several theories. </p>
<p>We know cramps are rarely seen at the start of a sporting contest, but regularly seen at the end. So fatigue seems to be the defining factor in exercise. Some researchers have long suggested <a href="https://www.ncbi.nlm.nih.gov/pubmed/18981039">dehydration and electrolyte imbalance</a> (such as decreased salt content) as a cause.</p>
<p>But <a href="https://www.ncbi.nlm.nih.gov/pubmed/27159592">recent reviews</a> have downplayed this theory, as the evidence is mostly observational. This means while there may be an association between dehydration, salt depletion and cramps, we can’t prove one caused the other. </p>
<p>Also, in these studies, people who were prone to cramps didn’t have differences in hydration or electrolyte content compared to people who were not prone to cramps.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/health-check-what-happens-to-your-body-when-youre-dehydrated-50462">Health Check: what happens to your body when you're dehydrated?</a>
</strong>
</em>
</p>
<hr>
<p>And if electrolyte imbalance was implicated, then all the muscles in the body would be affected. But only muscles actively being used tend to cramp, particularly those that cross more than one joint, such as the calf muscle and hamstrings. These may be contracting from a shortened position when the knee is bent.</p>
<h2>Mismatched reflexes</h2>
<p>Muscles have an inbuilt reflex mechanism. When the muscle is tensed, or contracts, a reflexive message is sent to the spinal cord for the muscle to lengthen and relax. This protects the muscle from injury. </p>
<p>The recent reviews suggest what is called the <a href="https://www.ncbi.nlm.nih.gov/pubmed/18981039">altered neuromuscular control</a> hypothesis to explain cramps. Here, the protective reflex action is disrupted, which usually happens when the muscle is tired. So, in this instance, the muscle contracts, but the usual signal to the spinal cord for it to relax is inhibited. There is now no protective relaxing of the muscle that follows, meaning it contracts for longer than you want it to.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/214660/original/file-20180413-560-spg4hp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/214660/original/file-20180413-560-spg4hp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=425&fit=crop&dpr=1 600w, https://images.theconversation.com/files/214660/original/file-20180413-560-spg4hp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=425&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/214660/original/file-20180413-560-spg4hp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=425&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/214660/original/file-20180413-560-spg4hp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=534&fit=crop&dpr=1 754w, https://images.theconversation.com/files/214660/original/file-20180413-560-spg4hp.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=534&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/214660/original/file-20180413-560-spg4hp.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=534&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">When we tense our muscles a message is sent to the spinal cord for the muscles to relax.</span>
<span class="attribution"><span class="source">From shutterstock.com</span></span>
</figcaption>
</figure>
<p>But the reason for neuromuscular fatigue, and why this inhibits the reflex, is not well understood. Cramps are also more common at the start of a sports season, when muscles are less conditioned. This is most likely due to higher levels of fatigue occurring in less trained muscles. </p>
<p>The altered neuromuscular control <a href="https://www.ncbi.nlm.nih.gov/pubmed/22963024">could also explain</a> nocturnal cramps, as older muscles of inactive people are generally shorter. Whether this is the case in pregnancy is still debated. </p>
<p>Hot conditions <a href="https://www.tandfonline.com/doi/abs/10.1080/026404197367281">have also been associated</a> with increased cramping, but this likely relates to higher rates of fatigue when it’s hot. Despite what people may think, cold doesn’t increase the incidence of cramps, but may be likely to make the severity of cramps worse as reflexes are stronger in cold, stiff muscles.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/health-check-how-to-exercise-safely-in-the-heat-37286">Health Check: how to exercise safely in the heat</a>
</strong>
</em>
</p>
<hr>
<h2>Are certain people more susceptible?</h2>
<p>Some people seem to experience cramps more often than others, which may be related to the sensitivity of their muscle reflexes. </p>
<p>Fatigue is a clear risk factor, both in long-term endurance athletes and in those participating in high-intensity activities. This is because high-intensity activities require the use of our powerful, fast-contracting fibres (fast fibres), as opposed to lower-intensity activities that use our slower fibres. Fast fibres are more susceptible to fatigue.</p>
<p>Cramps are <a href="https://www.researchgate.net/publication/302592503_A_Narrative_Review_of_Exercise-Associated_Muscle_Cramps_Factors_that_Contribute_to_Neuromuscular_Fatigue_and_Management_Implications">more prevalent in males</a>, which may be because males have more fast fibres, or because females demonstrate <a href="https://www.ncbi.nlm.nih.gov/pubmed/24433272">less fatigue</a> when exercising at similar relative intensities.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/214673/original/file-20180413-560-15nexm7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/214673/original/file-20180413-560-15nexm7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/214673/original/file-20180413-560-15nexm7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/214673/original/file-20180413-560-15nexm7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/214673/original/file-20180413-560-15nexm7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/214673/original/file-20180413-560-15nexm7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/214673/original/file-20180413-560-15nexm7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Cramps may occur during the night, including commonly in pregnant women.</span>
<span class="attribution"><span class="source">from shutterstock.com</span></span>
</figcaption>
</figure>
<p>Nocturnal cramps are more <a href="http://cochranelibrary-wiley.com/doi/10.1002/14651858.CD009402.pub2/abstract">commonly reported</a> in older age. There is also a particularly high prevalence of cramps in pregnancy, generally beginning in the second trimester and often worsening in the third. </p>
<p>No one really knows exactly why this occurs. It may be due to increased fatigue from carrying the extra body weight, or increased pressure on the leg muscles due to slowed return of blood to the heart.</p>
<p>Hormones could play a role too, and there <a href="https://www.healthline.com/health/pain-relief/what-causes-leg-cramps#medical-reasons">have been suggestions</a> that women taking the contraceptive pill could be more prone to cramping. Connective tissue stiffness is altered by sex hormones. </p>
<p>But, while reflex sensitivity does change with the phases of the menstrual cycle, the muscle stretch reflex is actually lowest at ovulation, and there is <a href="https://www.ncbi.nlm.nih.gov/pubmed/24091990">limited evidence</a> that the pill affects this. </p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/chemical-messengers-how-hormones-change-through-menopause-56921">Chemical messengers: how hormones change through menopause</a>
</strong>
</em>
</p>
<hr>
<h2>How do we treat cramps?</h2>
<p>Salt tablets and magnesium have been commonly used for cramps, but because electrolyte imbalance and dehydration don’t appear to be the cause, their usefulness is debatable. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/214665/original/file-20180413-560-1httyx7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/214665/original/file-20180413-560-1httyx7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/214665/original/file-20180413-560-1httyx7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/214665/original/file-20180413-560-1httyx7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/214665/original/file-20180413-560-1httyx7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/214665/original/file-20180413-560-1httyx7.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/214665/original/file-20180413-560-1httyx7.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Stretching is generally the best way to get rid of a cramp.</span>
<span class="attribution"><span class="source">From shutterstock.com</span></span>
</figcaption>
</figure>
<p>The best way to get rid of a cramp is by <a href="https://www.physiology.org/doi/pdf/10.1152/jn.00371.2007">stretching the muscle</a>, since the reflex to do this is likely being inhibited. However, stretching a severely cramping muscle might cause a degree of damage to the muscle. </p>
<p>So, contracting the opposite muscle in the muscle pair (usually on the other side) may be a better approach. This involves, for example, contracting the quadriceps (at the front of the leg) when the hamstrings (at the back of the leg) are cramping.</p>
<hr>
<p>
<em>
<strong>
Read more:
<a href="https://theconversation.com/health-check-do-you-need-to-stretch-before-and-after-exercise-46197">Health Check: do you need to stretch before and after exercise?</a>
</strong>
</em>
</p>
<hr>
<p>Given the overall lack of understanding of exactly how cramps occur, evidence-based prevention strategies are few and far between. If fatigue is one of the main causes of increased susceptibility to cramps, then methods to delay fatigue – such as fluid intake and salt replacement during exercise – may help prevent them. This can also aid performance. </p>
<p>Massage (due to reduced nerve sensitivity) and stretching may also help decrease the incidence of cramps in older people and during pregnancy.</p><img src="https://counter.theconversation.com/content/93493/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Alan Hayes does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>It’s not just elite sportspeople who get muscle cramps. If you’ve ever experienced one, you’ll know how painful they are. But why do we get them, and is there anything to be done?Alan Hayes, Assistant Dean, Western Centre for Health Research and Education, Victoria UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/738092017-03-08T07:39:55Z2017-03-08T07:39:55ZMagnesium could offer fresh hope to tinnitus sufferers<figure><img src="https://images.theconversation.com/files/159592/original/image-20170306-20733-1g7nab4.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Tinnitus: deafening.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/tinnitus-concept-stressed-out-young-woman-328176605?src=TzRUamyFeR7mLwLe0NeSPQ-1-11">Shutterstock</a></span></figcaption></figure><p>You may be familiar with the experience of a ringing sensation in your ears after a night out enjoying some good music. Perhaps you’ve never given it a second thought as the sound normally disappears on its own. But what if you were to wake up in the morning and still have the ringing in your ears? And what if the ringing never stopped? </p>
<p>This is <a href="http://www.nhs.uk/conditions/tinnitus/Pages/Introduction.aspx">tinnitus</a> – better described as the phantom perception of sound. Tinnitus affects 10 to 15% of the adult population worldwide and there are currently no drug therapies available on the market. The reason for this is a limited understanding of how tinnitus sets in and what prevents it from going away. </p>
<p>My work at the University of Leicester is focused on filling in the current knowledge gaps – and Dr Thomas Tagoe, one of my former PhD students, funded by Action on Hearing Loss, made some <a href="http://www.sciencedirect.com/science/article/pii/S0014488617300456">exciting discoveries</a> which were recently published in The Journal of Experimental Neurology. The discovery is not a magic pill against tinnitus, but reveals some of the mechanisms underlying its development and provides avenues for possible treatment.</p>
<h2>Phantom sounds</h2>
<p>The generation and transmission of signals in the brain are subject to constant changes. In particular, signals can be boosted or tuned down in a process known as “plasticity”. When signals are boosted, it is referred to as “long-term potentiation”, a process which is critical in our ability to learn and store memories. </p>
<p>Knowing that tinnitus is a phantom sound which does not exist in the outside world but is perceived, suggests that somewhere in the brain there are cells generating a false signal in response to a sound which does not exist. Studies show that auditory signals are transmitted from the cochlea, in the inner ear, to a brain structure called the <a href="http://www.cochlea.eu/en/auditory-brain">dorsal cochlear nucleus</a>. So in our quest to find out how tinnitus sets in and what prevents it from going away, this is where we started: in the dorsal cochlear nucleus. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/159580/original/image-20170306-20767-ovwhmu.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/159580/original/image-20170306-20767-ovwhmu.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=336&fit=crop&dpr=1 600w, https://images.theconversation.com/files/159580/original/image-20170306-20767-ovwhmu.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=336&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/159580/original/image-20170306-20767-ovwhmu.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=336&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/159580/original/image-20170306-20767-ovwhmu.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=423&fit=crop&dpr=1 754w, https://images.theconversation.com/files/159580/original/image-20170306-20767-ovwhmu.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=423&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/159580/original/image-20170306-20767-ovwhmu.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=423&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The affected area.</span>
<span class="attribution"><span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>Cells in the dorsal cochlear nucleus are capable of boosting their signals. Based on previous results Thomas had obtained in the lab, we had good reason to believe that this ability could be compromised after multiple exposures to loud sound. If true, this would be strong evidence implicating the dorsal cochlear nucleus as the false signal generator, making it a target for therapeutic intervention. </p>
<p>To test this out, we designed a research programme which would induce tinnitus in an animal model. This involved creating an experience of multiple exposures to loud sound, testing for limitations in the signal boosting capacity and finally assessing whether this is pivotal in the generation of the false auditory signal called tinnitus. </p>
<p>Our suspicions were right: exposure to loud sound prevented the dorsal cochlear nucleus from boosting its incoming signals. What was even more interesting was that loud sound exposure turned up the dials, saturated the signal transmission and left no more room to boost the signal any further. Exposure to loud sound therefore altered brain plasticity, leaving the dorsal cochlear nucleus in a compromised state. </p>
<h2>What triggers tinnitus?</h2>
<p>First, there is an exposure to loud sound – either instantly from an explosion or multiples experiences over a long period of time. This induces a temporary period of hearing loss or a “hard-of-hearing” experience, where the whole world appears to have turned down its volume. During this period, cells in the dorsal cochlear nucleus try to compensate for this low surrounding volume by boosting their signal. </p>
<p>This intervention is successful, but by the time the temporary hearing loss disappears, the signal boost has been stored as a “memory” in the dorsal cochlear nucleus, a memory which is not easily forgotten. The consequences of this scenario is tinnitus, a false signal generation which is perceived in the absence of an external stimulus. In brief, we have shown that tinnitus is a state of continuous painful learning. </p>
<p>We showed that tinnitus sets in at a specific sound frequency, after the experience of loud sound exposure. Better yet, we showed that a high magnesium diet can prevent the dorsal cochlear nucleus from turning the dials all the way up and locking this in place as a memory. With that intervention, we were able to prevent the subsequent perception of tinnitus. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/159581/original/image-20170306-20733-2xqicy.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/159581/original/image-20170306-20733-2xqicy.png?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=318&fit=crop&dpr=1 600w, https://images.theconversation.com/files/159581/original/image-20170306-20733-2xqicy.png?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=318&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/159581/original/image-20170306-20733-2xqicy.png?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=318&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/159581/original/image-20170306-20733-2xqicy.png?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=400&fit=crop&dpr=1 754w, https://images.theconversation.com/files/159581/original/image-20170306-20733-2xqicy.png?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=400&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/159581/original/image-20170306-20733-2xqicy.png?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=400&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">How it works.</span>
<span class="attribution"><span class="license">Author provided</span></span>
</figcaption>
</figure>
<p>The next step is to identify drugs which can prevent the development of tinnitus and also reverse it. We now have a good starting point and are looking for drugs which can elevate magnesium concentration in the brain or mimic its action. Until this work is complete, however, we’ll have to rely on the tried and tested safeguards – limiting noise exposure or wearing ear protection.</p><img src="https://counter.theconversation.com/content/73809/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Martine Hamann receives funding from Action on Hearing Loss, British Tinnitus Association, Autifony Therapeutics and MRC. </span></em></p>How to find a treatment for a phantom sound.Martine Hamann, Associate Professor in Neurosciences, University of LeicesterLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/709702017-01-09T12:12:27Z2017-01-09T12:12:27ZWhat happens to your gut if you eat the $2,000 New York pizza topped with gold?<figure><img src="https://images.theconversation.com/files/152114/original/image-20170109-23468-xjv5yg.png?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Cock and bullion: the $2,000 pizza. </span> <span class="attribution"><span class="source">Industry Kitchen</span></span></figcaption></figure><p>A restaurant in the New York financial district <a href="http://www.maxim.com/entertainment/2000-dollar-gold-pizza-2017-1">is offering customers a pizza</a> priced at US$2,000 (£1,623). It is topped with caviar, stilton cheese and gold leaf, with each bite costing around US$50. </p>
<p>New York is usually the kind of place that sets trends, but pizzerias elsewhere have actually been making pizzas sparkle for a while. A takeaway pizza chain in London <a href="http://www.mirror.co.uk/news/weird-news/worlds-most-expensive-pizza-500-7395670">started offering</a> £500 pizzas a year ago, this time with added lobster, caviar and truffle oil; while a Glasgow restaurant <a href="http://www.dailyrecord.co.uk/business/business-news/savour-pleasures-classic-italian-food-3081571">attracted attention</a> by selling a gold leaf pizza on eBay. </p>
<p>Gold on food goes back a good deal further than that, however. The renowned Italian chef, Gualtiero Marchesi, <a href="https://www.finedininglovers.com/blog/food-drinks/marchesi-milanese-gold-risotto/">has been</a> topping his signature dish, risotto alla milanese, with a single leaf of gold for decades. And that too is recent when you reflect that the kitchens of the wealthy were <a href="https://books.google.co.uk/books?id=HectxYEZg0oC&pg=PA110&lpg=PA110&dq=%22gold+leaf%22+food+medieval&source=bl&ots=mB3ymFLK31&sig=YBWFZOikAbP__r2nmgGwbsWTKSc&hl=en&sa=X&ved=0ahUKEwj4lJ-i863RAhXCORoKHbaRDggQ6AEIUjAO#v=onepage&q=%22gold%20leaf%22%20food%20medieval&f=false">sprinkling</a> the precious metal on feast cuisine <a href="https://cornucaupia.com/deiaurum/wiki-gold-and-silver-leaf-edible-html/">during</a> medieval times. </p>
<p>There is a medieval liqueur still consumed today with gold flakes in it known as <a href="http://www.local-life.com/gdansk/articles/goldwasser">Goldwasser</a>. Gold leaf is <a href="http://www.ediblegold.co.uk">also used</a> on chocolates and even has an E number (<a href="http://www.ukfoodguide.net/e175.htm">E175</a>). Whatever else has changed over the years, swallowing gold has always been considered the highest form of decadence. But what happens when we put gold into the body? And are there any other metals we’d be better off shaving on to pizzas instead?</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/152017/original/image-20170106-18662-hzyla2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/152017/original/image-20170106-18662-hzyla2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/152017/original/image-20170106-18662-hzyla2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=460&fit=crop&dpr=1 600w, https://images.theconversation.com/files/152017/original/image-20170106-18662-hzyla2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=460&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/152017/original/image-20170106-18662-hzyla2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=460&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/152017/original/image-20170106-18662-hzyla2.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=578&fit=crop&dpr=1 754w, https://images.theconversation.com/files/152017/original/image-20170106-18662-hzyla2.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=578&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/152017/original/image-20170106-18662-hzyla2.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=578&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Better than chicken nuggets.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/pic-340054991/stock-photo-superhero-pizza-man.html?src=ZSpgSF_i8bp_bygQHn3pYw-1-49">Luis Molinero</a></span>
</figcaption>
</figure>
<h2>Eat your carats</h2>
<p>Gold is an inert metal and is therefore not degraded by the acid in our stomachs. It will travel the length of the intestinal system unchanged, passing out in your poo. Depending on the sewage treatment system, it will eventually be returned to the land or washed out to sea ready to be recycled again. It casts panning for gold in an entirely new light. </p>
<p>Other metals are generally not used for ostentatious displays of edible wealth, but one exception is silver. Silver can be beaten into a leaf similar to gold and is also approved for use as an additive (<a href="http://www.ukfoodguide.net/e174.htm">E174</a>) – so long as it is pure and in its non-ionic form, which is the one that can’t be absorbed by the body. </p>
<p>Even then it is easier to add other metals to silver than gold, so there is still the risk it can be contaminated with the likes of aluminium. This can reduce the body’s ability to absorb essential minerals such as zinc, calcium and iron (aluminium is not essential). This will cause deficiency symptoms as diverse as soft bones (calcium), tiredness (iron) and lack of smell (zinc). </p>
<p>You might think these minerals might therefore be just the thing for a pizza, so long as they are in the ionic form that the body needs. We tend not to notice them in our diet but they are ubiquitous in grains, fruit and vegetables as they are essential for plant growth, too. Meat and dairy products are particularly rich sources and we have a very efficient system of absorbing the minerals they contain. </p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/152016/original/image-20170106-18641-1v1lceu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/152016/original/image-20170106-18641-1v1lceu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/152016/original/image-20170106-18641-1v1lceu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=626&fit=crop&dpr=1 600w, https://images.theconversation.com/files/152016/original/image-20170106-18641-1v1lceu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=626&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/152016/original/image-20170106-18641-1v1lceu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=626&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/152016/original/image-20170106-18641-1v1lceu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=787&fit=crop&dpr=1 754w, https://images.theconversation.com/files/152016/original/image-20170106-18641-1v1lceu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=787&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/152016/original/image-20170106-18641-1v1lceu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=787&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Chewy sandwich filling.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/pic-466277147/stock-photo-iron-nails-on-a-wooden-yellow-backgroundselective-focusvintage-tone.html?src=5bMDe08D-GqUYB0m8CN9YA-1-44">mansong suttakam</a></span>
</figcaption>
</figure>
<p>One reason we don’t see minerals grated on our foods, of course, is that they don’t give the same bling value. But they will also react with the acid in our stomachs and get absorbed, since they are not inert. Excessive amounts of minerals in the body can be toxic, since they get laid down in soft tissues such as the brain and kidneys. This causes severe pain and eventually death. </p>
<p>In normal circumstances the body avoids such horrors by only absorbing a percentage of the minerals in the foods we eat. But if you flood the system with a mineral by taking large quantities, it can cause an excessive intake. As well as the toxicity risk, excessive intake of one essential mineral can make the body struggle to properly absorb other essential minerals – the same risk as when you ingest non-essential minerals like aluminium. </p>
<p>The bottom line is about balance, as with most of nutrition. Since there’s plenty of these minerals in the foods we eat, there’s absolutely no need and much potential harm to be had from adding any extra to our meals – or from taking supplements we don’t need. </p>
<p>Better to stick to gold, which does nothing good or bad for health except perhaps a feeling of satisfaction – or regret if you see it twinkling as it disappears down the drain. And if you’ve more money than sense and you’re still hungry for more after that gold pizza, you could always ask your willing chef to throw in a few diamonds next time. They’re inert, too, albeit a little crunchy.</p><img src="https://counter.theconversation.com/content/70970/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Marie-Ann Ha does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>On sale in New York for US$2,000. Don’t all rush at once.Marie-Ann Ha, Senior Lecturer in Nutrition, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/685832016-12-25T20:41:33Z2016-12-25T20:41:33ZHealth Check: why swimming in the sea is good for you<figure><img src="https://images.theconversation.com/files/148990/original/image-20161207-25753-83md7g.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Bathing in the Dead Sea has long been used to treat psoriasis.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/60584010@N00/23932671816/in/photolist-CsRcwG-RDwB-5smym4-8BNdv2-ksJ1KP-8BNbvP-8BR3h3-cGmfK-7ASfpK-7AW4cJ-5DMQqa-9m711y-qFUNWS-7DXhCj-9m6ZZE-4f5vJq-eYY2H-eYYdK-eYY8j-8BRiM1-3fHwvx-fMgBzw-eYYax-9m3Wez-hd1bJw-4f5ffj-8BRiCN-7ASfNp-8BR3qh-qUe8SN-eYYcv-eYYhr-CnS3KM-gEMVY-8BNcti-daHumF-8BNbPe-7ASfVV-8BRiTJ-ftZjN6-4hqeHz-8BNcZR-34vFX-9m3Wfi-bZ3Hp-eYXX2-fTdDAF-8BMVV8-8BRjh9-3ZWkwx">leiris202/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span></figcaption></figure><p>If you live near the sea, make frequent trips to the beach, or are planning an island holiday this summer, chances are you’re getting more out of it than just enjoyment. It has long been thought sea frolicking has many health benefits.</p>
<p>Historically, doctors would <a href="https://www.washingtonpost.com/news/wonk/wp/2016/07/03/the-weird-origins-of-going-to-the-beach/?utm_term=.c57b0fb7c182">recommend their patients go to the seaside</a> to improve various ills. They would actually issue prescriptions detailing exactly how long, how often and under what conditions their patients were to be in the water. </p>
<p>Using <a href="https://en.wikipedia.org/wiki/Thalassotherapy">seawater</a> for medical purposes even has a name: thalassotherapy. </p>
<p>In 1769, a popular British doctor <a href="https://en.wikipedia.org/wiki/Richard_Russell_(doctor)">Richard Russell</a> published a dissertation arguing for using seawater in “diseases of the glands”, in which he included scurvy, jaundice, leprosy and glandular consumption, which was the name for glandular fever at the time. He <a href="http://www.theatlantic.com/health/archive/2013/08/the-historic-healing-power-of-the-beach/279175/">advocated drinking seawater</a> as well as swimming in it.</p>
<p>To this day, <a href="http://www.nextavenue.org/top-9-places-healing-waters/">healing and spa resorts</a> by the seaside abound. They are thought of as places where people can not only let go of their troubles but, in some cases, <a href="https://www.spadreams.com/dead-sea-hotels/">even cure arthritis</a>.</p>
<p>But does the evidence actually stack up? Does seawater cure skin conditions and improve mental health symptoms? </p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/149146/original/image-20161207-18036-5bwgdx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/149146/original/image-20161207-18036-5bwgdx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/149146/original/image-20161207-18036-5bwgdx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/149146/original/image-20161207-18036-5bwgdx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/149146/original/image-20161207-18036-5bwgdx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/149146/original/image-20161207-18036-5bwgdx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/149146/original/image-20161207-18036-5bwgdx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/149146/original/image-20161207-18036-5bwgdx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Doctors used to prescribe patients go to the seaside to improve health.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/search/sea-side?photo=WbBTlOk-CRY">Johnny Chau/Unsplash</a></span>
</figcaption>
</figure>
<h2>Skin conditions and wounds</h2>
<p>Ocean water differs from river water in that it has <a href="https://web.stanford.edu/group/Urchin/mineral.html">significantly higher amounts</a> of minerals, including sodium, chloride, sulphate, magnesium and calcium. This is why it’s highly useful for skin conditions such as psoriasis.</p>
<p>Psoriasis is a chronic, autoimmune (where the immune system attacks healthy cells) skin condition. People with prosiasis suffer often debilitating skin rashes made of itchy, scaly plaques.</p>
<p>Bathing in natural mineral-rich water, including in mineral springs, is called balneotherapy and has long been used to treat psoriasis. There is also evidence for climatotherapy (where a patient is relocated to a specific location for treatment) in the Dead Sea being an <a href="http://www.jaad.org/article/S0190-9622(03)00916-2/abstract">effective remedy</a> for the condition.</p>
<figure class="align-right zoomable">
<a href="https://images.theconversation.com/files/149013/original/image-20161207-15197-nakoss.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/149013/original/image-20161207-15197-nakoss.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/149013/original/image-20161207-15197-nakoss.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=797&fit=crop&dpr=1 600w, https://images.theconversation.com/files/149013/original/image-20161207-15197-nakoss.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=797&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/149013/original/image-20161207-15197-nakoss.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=797&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/149013/original/image-20161207-15197-nakoss.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1001&fit=crop&dpr=1 754w, https://images.theconversation.com/files/149013/original/image-20161207-15197-nakoss.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1001&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/149013/original/image-20161207-15197-nakoss.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1001&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">People with prosiasis suffer often debilitating rashes made up of itchy, scaly plaques on their skin.</span>
<span class="attribution"><span class="source">from shutterstock.com</span></span>
</figcaption>
</figure>
<p>Patients suffering from psoriasis have themselves reported feeling better <a href="https://blog.23andme.com/23andme-research/what-patients-say-works-for-psoriasis/">after swimming in the ocean</a>, but this may also have to do with sun exposure, which has been found to <a href="http://www.tandfonline.com/doi/abs/10.3109/09546639609089534">improve psoriasis</a> symptoms.</p>
<p>Ocean swimming also has benefits for eczema, another immune-mediated condition. Swimming in the sea can be a good exercise option for those with severe eczema as they often struggle to exercise in the heat and chlorinated pools.</p>
<p>But the <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1468-3083.2012.04636.x/full">response of eczema sufferers</a> to saltwater is variable: some find it soothing, others uncomfortable.</p>
<p>There is some evidence to support the idea <a href="http://www.mgwater.com/transdermal.shtml">magnesium absorption</a> is <a href="http://www.progressivehealth.com/learn-how-to-treat-eczema-with-epsom-salt.htm">beneficial for the skin</a> of eczema sufferers – presumably because it makes it less dry – as those using Epsom salt baths will attest. This may happen because <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1365-4632.2005.02079.x/full">magnesium-rich seawater</a> may improve moisture retention in the skin, making it stronger and more rigid. </p>
<p>Because it is rich in other mineral salts such as sodium and iodine, ocean water can be <a href="http://www.abc.net.au/health/talkinghealth/factbuster/stories/2010/03/18/2849271.htm">considered an antiseptic</a>, meaning it may have wound-healing properties. On the other hand, swimming in the ocean with open wounds may expose you to potential bacterial infections.</p>
<h2>Hay fever and sinus issues</h2>
<figure class="align-left zoomable">
<a href="https://images.theconversation.com/files/149021/original/image-20161207-25727-fky0w6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/149021/original/image-20161207-25727-fky0w6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/149021/original/image-20161207-25727-fky0w6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=900&fit=crop&dpr=1 600w, https://images.theconversation.com/files/149021/original/image-20161207-25727-fky0w6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=900&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/149021/original/image-20161207-25727-fky0w6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=900&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/149021/original/image-20161207-25727-fky0w6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=1130&fit=crop&dpr=1 754w, https://images.theconversation.com/files/149021/original/image-20161207-25727-fky0w6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=1130&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/149021/original/image-20161207-25727-fky0w6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=1130&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Many people with sinus conditions and hay fever find nasal irrigation with salt-containing solutions helpful.</span>
<span class="attribution"><span class="source">from shutterstock.com</span></span>
</figcaption>
</figure>
<p>Nasal irrigation, or flushing of the nasal cavity, with salty solutions is used as a complementary therapy by <a href="https://www.ncbi.nlm.nih.gov/pubmed/14712112?dopt=Abstract">many people suffering from hay fever</a> as well as inflammation and infection of the sinuses.</p>
<p>Ocean swimming and exposure to the salt environment are possibly associated with reduced symptoms of hay fever and sinusitis, as well as other respiratory symptoms. </p>
<p>This is because the <a href="http://www.aafp.org/afp/2009/1115/p1117.html">saline effect on the lining of sinuses</a> may reduce inflammation, although scientific evidence for this is less robust.</p>
<p>The director of clinical services at the medical charity Allergy UK claims people who live by, and swim in, the sea tend to have <a href="http://www.dailymail.co.uk/health/article-2385191/Sea-swimming-add-years-life.html">healthier respiratory systems</a>. </p>
<p>She says because seawater is cleansing and mimics the body’s own fluids in the lining of the airways, it doesn’t irritate them.</p>
<h2>Meditation and relaxation</h2>
<p>Exercising in natural environments has been shown to have <a href="http://www.sciencedirect.com/science/article/pii/S0277953612003565">greater benefits for mental health</a> than exercising elsewhere. This is because it combines the benefits of exercise with the restorative effects of being in nature. Swimming in the ocean is no less the case.</p>
<p>It can be relaxing, meditative and reduce stress. In his 2014 book <a href="https://www.washingtonpost.com/national/health-science/blue-mind-explores-the-calming-effect-that-water-has-on-people/2014/07/28/471d7a5a-11bb-11e4-9285-4243a40ddc97_story.html?utm_term=.1309b168eeb9">Blue Mind</a>, marine biologist Wallace J. Nichols brought together evidence for why people find themselves in a meditative and relaxed state when they are in, on or under water. </p>
<p>One reason is the <a href="http://www.sciencedirect.com/science/article/pii/S0149763405802106">breathing patterns used during swimming</a> and diving. These stimulate the parasympathetic nervous system (the system that controls organ function and quietens the brain) and have effects on brain waves and hormones that influence the brain positively. </p>
<p>The weightlessness of water can also have a <a href="http://bmhmag.com/what-swimming-can-do-for-mental-health/">calming effect on the mind</a>, <a href="http://www.sciencedirect.com/science/article/pii/S105381190800757X">even changing</a> or slowing down brain waves. </p>
<p>It can help provide a distraction from life, giving a sense of mindfulness, which is a state in which one is aware of one’s surroundings in a meditative sort of fashion.</p>
<p>Hydrotherapy (water therapy) and swimming have also been <a href="http://psychcentral.com/blog/archives/2010/08/04/how-swimming-reduces-depression/">shown to decrease symptoms</a> of <a href="https://www.psychologytoday.com/blog/inner-source/201407/cold-splash-hydrotherapy-depression-and-anxiety">depression and anxiety</a>. <a href="https://www.ncbi.nlm.nih.gov/pubmed/20178872">One study showed</a> the effects of balneotherapy were comparable to a commonly used anti-depressant drug called paroxetine.</p>
<figure class="align-center zoomable">
<a href="https://images.theconversation.com/files/149022/original/image-20161207-13648-bdnm79.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img alt="" src="https://images.theconversation.com/files/149022/original/image-20161207-13648-bdnm79.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/149022/original/image-20161207-13648-bdnm79.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/149022/original/image-20161207-13648-bdnm79.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/149022/original/image-20161207-13648-bdnm79.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/149022/original/image-20161207-13648-bdnm79.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/149022/original/image-20161207-13648-bdnm79.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/149022/original/image-20161207-13648-bdnm79.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></a>
<figcaption>
<span class="caption">Being in the sea can be a meditative experience.</span>
<span class="attribution"><a class="source" href="https://unsplash.com/search/swimming?photo=g0n0FLM3UTg">Jonny Clow/Unsplash</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<h2>Cold water therapy</h2>
<p>Hydrotherapy has been <a href="http://www.sciencedirect.com/science/article/pii/S1934148209005516">extensively used in rehabilitation</a>, but here I will focus on the health benefits of swimming in cooler ocean water. </p>
<p>Cold-water swimming <a href="http://journals.co-action.net/index.php/ijch/article/viewFile/17700/20171">activates temperature receptors</a> under the skin that release hormones such as endorphins, adrenalin and cortisol. These have <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/">therapeutic benefits</a> for musculoskeletal conditions – <a href="https://theconversation.com/hidden-and-unexplained-feeling-the-pain-of-fibromyalgia-48319">such as fibromyalgia</a>, which is a condition with chronic pain and tenderness all over the body – and skin discomfort. </p>
<p>Recurrent cold water exposure may also lead to enhanced function of the parasympathetic nervous system, which helps with organ function. This has been linked to an increase in the <a href="https://www.ncbi.nlm.nih.gov/pubmed/12546194">release of dopamine</a> and serotonin.</p>
<p>Depending on the temperature, swimming in colder waters will <a href="https://www.ncbi.nlm.nih.gov/pubmed/7068314">use up more calories</a> to preserve body temperature – although the overall effect on fat mass is controversial.</p>
<p>Frequent <a href="http://link.springer.com/article/10.1007/BF00242274">exposure to cold water</a> has also been shown to <a href="http://www.circumpolarhealthjournal.net/index.php/ijch/article/download/17474/19822">increase the body’s immunity</a>.</p>
<p>Overall, you would be wise to make ocean swimming a health habit.</p><img src="https://counter.theconversation.com/content/68583/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Sergio Diez Alvarez does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Seawater has been used to treat skin problems, sinuses and mental health issues for centuries. And the evidence largely stacks up.Sergio Diez Alvarez, Director Of Medicine, The Maitland and Kurri Kurri Hospital, University of NewcastleLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/371702015-10-12T03:51:41Z2015-10-12T03:51:41ZHealth Check: seven nutrients important for mental health – and where to find them<figure><img src="https://images.theconversation.com/files/98007/original/image-20151012-23288-t3ve32.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">While nutrient supplementation can have a role in treating certain psychiatric disorders, all kinds of nutrients should, in the first instance, be consumed as part of a balanced wholefood diet.</span> <span class="attribution"><a class="source" href="https://www.flickr.com/photos/nakrnsm/3815441846/">PROPatrick Feller/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-sa/4.0/">CC BY-SA</a></span></figcaption></figure><p>Dietary nutrients are critical for brain structure and function, so they have a potentially profound impact on mental health. An increasingly <a href="http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/abstract">robust body of research</a> points to the detrimental effect of unhealthy diets and nutrient deficiencies, and to the protective value of healthy diets – along with select nutritional supplements as required – for maintaining and promoting mental health. </p>
<p>Research literature suggests dietary improvement and nutritional interventions may help reduce the risk, or even arrest the progression, of certain psychiatric disorders. <a href="http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/abstract">Clinical studies</a> support the use of certain nutrients, which influence a range of neurochemical activities beneficial for treating mental disorders, as medicinal supplements.</p>
<p>Evidence from clinical research supports the use of several nutritional medicines for certain psychiatric disorders: omega-3 fatty acids; N-acetyl cysteine (NAC); S-adenosyl methionine (SAMe); zinc; magnesium; vitamin D; and B vitamins (including folic acid). Other natural compounds such as amino acids, plant-based antioxidants and microbiotics (derived from fermented food or laboratory synthesis) are also known to influence brain health. </p>
<p>But while some evidence supports these natural compounds as having brain chemical-modulating effects, or having a role in treating certain mental disorders, we cannot currently name particular foods as being effective for the treatment of mental illness. The best nutritional advice at this point is to cultivate an unprocessed wholefood diet, with judicious prescriptive use of nutrients (if required) based on advice from a qualified health professional. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=353&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=353&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=353&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=444&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=444&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98010/original/image-20151012-23309-1jxpwuh.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=444&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Oily fish such as sardines are the best source of omega-3 fats.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/jmenj/9434507959/">Jeanne Menj/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
</figcaption>
</figure>
<p>In the meanwhile, here are seven key nutrients that may positively influence brain health, and the foods they appear in.</p>
<p><strong>1. Omega-3</strong> </p>
<p>Polyunsaturated fats (in particular omega-3 fatty acids) <a href="http://www.ncbi.nlm.nih.gov/pubmed/23538073">have a vital role</a> in maintaining proper neuronal structure and function, as well as in modulating critical aspects of the inflammatory pathway in the body. Taking omega-3 supplements appears beneficial for addressing symptoms of depression, bipolar depression and post-traumatic stress disorder. And it may potentially help <a href="http://www.ncbi.nlm.nih.gov/pubmed/20124114">prevent psychosis</a>.</p>
<p>Omega-3 fats can be found in nuts, seeds and oysters, although the highest amounts exist in oily fish such as sardines, salmon (especially King salmon), anchovies and mackerel. Due to higher levels of mercury, larger fish, such as mackerel, should be consumed in moderation.</p>
<p><strong>2. B vitamins and folate</strong></p>
<p>We need B vitamins for a range of cellular and metabolic processes, and they have a critical role in the production of a range of brain chemicals. Folate (B9) deficiency <a href="http://www.psychiatrist.com/JCP/article/Pages/2009/v70s05/v70s0503.aspx">has been reported</a> in depressed populations and among people who respond poorly to antidepressants.</p>
<p>Several studies have assessed the antidepressant effect of folic acid (the synthetic form of folate) with antidepressant medication. <a href="http://www.psychiatrist.com/JCP/article/Pages/2009/v70s05/v70s0503.aspx">Some show positive results</a> in enhancing either antidepressant response rates or the onset of response to these medications. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98012/original/image-20151012-23319-13i4uq6.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Nuts are a good source of folate, amino acids and minerals.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/addiction/62824084/">Ahmed Al Masaood/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-nd/4.0/">CC BY-NC-ND</a></span>
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<p>Folate is found in abundance in leafy green vegetables, legumes, whole grains, brewer’s yeast and nuts. Unprocessed meats, eggs, cheese, dairy, whole grains and nuts are, in general, richest in B vitamins. If you’re going to take supplements, it’s advisable to take B vitamins together as <a href="http://www.ncbi.nlm.nih.gov/pubmed/23253391">they have a synergistic effect</a>.</p>
<p><strong>3. Amino acids</strong></p>
<p>Amino acids are the building blocks for creating proteins, from which brain circuitry and brain chemicals are formed. Some amino acids are precursors of mood-modulating chemicals; tryptophan, for instance, is needed to create serotonin. Another example is cysteine, a sulphur-based amino acid that can convert into glutathione – the body’s most powerful antioxidant. </p>
<p>When given as a supplement, an amino acid form known as N-acetyl cysteine (NAC) converts into <a href="https://en.wikipedia.org/wiki/Glutathione">glutathione</a> in the body. We have <a href="http://www.ncbi.nlm.nih.gov/pubmed/23369637">evidence that it’s helpful</a> in bipolar depression, schizophrenia, trichotillomania and other compulsive and addictive behaviours. Another amino acid-based nutrient known as S-adenosyl methionine (SAMe) <a href="http://www.ncbi.nlm.nih.gov/pubmed/24856557">has antidepressant qualities</a>. </p>
<p>Amino acids are found in any source of protein, most notably meats, seafood, eggs, nuts and legumes.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=398&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=398&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=398&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=500&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=500&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98013/original/image-20151012-23319-wauedl.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=500&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Amino acids are found in sources of protein such as meat.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/wurzeltod/357151207/">Suzanne Gerber/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc/4.0/">CC BY-NC</a></span>
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</figure>
<p><strong>4. Minerals</strong> </p>
<p>Minerals, especially zinc, magnesium and iron, have important roles in neurological function. </p>
<p>Zinc is an abundant trace element, being involved in many brain chemistry reactions. It’s also a key element supporting proper immune function. <a href="http://www.ncbi.nlm.nih.gov/pubmed/25012438">Deficiency has been linked</a> to increased depressive symptoms and there’s emerging evidence for zinc supplementation in <a href="http://www.ncbi.nlm.nih.gov/pubmed/21798601">improving depressed mood</a>, primarily alongside antidepressants. </p>
<p>Magnesium is also involved in many brain chemistry reactions and <a href="http://www.ncbi.nlm.nih.gov/pubmed/19085527">deficiency has been linked</a> to depressive and anxiety symptoms. Iron is involved in many neurological activities and <a href="http://www.biomedcentral.com/1471-244X/13/161">deficiency is associated with</a> anxiety and depressive symptoms as well as developmental problems. This is, in part, due to its role in transporting oxygen to the brain.</p>
<p>Zinc is abundant in lean meats, oysters, whole grains, pumpkin seeds and nuts, while magnesium is richest in nuts, legumes, whole grains, leafy greens and soy. Iron occurs in higher amounts in unprocessed meats and organ meats, such as liver, and in modest amounts in grains, nuts and leafy greens, such as spinach. </p>
<p><strong>5. Vitamin D</strong></p>
<p>Vitamin D is a fat-soluble compound that’s important as much for brain development as it is for bone development. Data suggests low maternal levels of vitamin D are <a href="http://www.ncbi.nlm.nih.gov/pubmed/22796576">implicated in schizophrenia risk</a>, and deficiency is linked to <a href="http://www.ncbi.nlm.nih.gov/pubmed/23377209">increased depressive symptoms</a>. But there’s little evidence to support the use of <a href="http://www.ncbi.nlm.nih.gov/pubmed/24423304">vitamin D supplements for preventing depression</a>.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=362&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=362&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=362&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=456&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=456&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98015/original/image-20151012-23300-uz3k8j.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=456&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Vitamin D can be synthesised via sunlight.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/naturesdawn/4299041739/">Dawn Ellner/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
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<p>Vitamin D can be synthesised via sunlight: 15 minutes a day on the skin between 10am and 3pm during summer, although be sure to seek professional health advice regarding skin cancer concerns. Aside from sunlight, vitamin D can also be found in oily fish, UVB-exposed mushrooms and fortified milk.</p>
<p><strong>6. Plant-based antioxidants</strong></p>
<p>An increase in oxidative stress and damage to brain cells has been <a href="http://www.ncbi.nlm.nih.gov/pubmed/22271002">implicated in a range of mental disorders</a>, including depression and dementia. Antioxidant compounds (such as “polyphenols”, which are found in fruits and certain herbs) may “mop up” free radicals that damage cells to <a href="http://www.ncbi.nlm.nih.gov/pubmed/22334236">provide a natural way</a> to combat excessive oxidation.</p>
<p>Consuming natural antioxidant compounds through your diet is better than taking supplements of high doses of synthetic vitamin A, C or E, as the oxidative system is finely tuned and excess may actually be harmful. </p>
<p>Fruits and vegetables contain these antioxidant compounds in relative abundance, especially blackberries, blueberries, raspberries and goji berries; grapes; mangoes and mangosteen; onions; garlic; kale; as well as green and black tea; various herbal teas; and coffee.</p>
<p><strong>7. Microbiotics</strong></p>
<p><a href="http://www.ncbi.nlm.nih.gov/pubmed/23384445">Research</a> shows a connection between the bacteria in our guts and brain health, which may affect mental health. When the composition of the gut microbiota is less than optimal, it can result in inflammatory responses that <a href="http://www.ncbi.nlm.nih.gov/pubmed/21135322">may negatively affect</a> the nervous system and brain function. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=502&fit=crop&dpr=1 754w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=502&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/98009/original/image-20151012-23283-125i0an.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=502&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Diets high in sugary, fatty and processed foods are associated with depression and poor brain health.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/brizzlebornandbred/9375507295/">Paul Townsend/Flickr</a>, <a class="license" href="http://creativecommons.org/licenses/by-nd/4.0/">CC BY-ND</a></span>
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<p>A balanced microfloral environment is supported by a diet rich in the foods that nourish beneficial bacteria and reduce harmful microbial species, such as <em>Helicobacter pylori</em>. Beneficial microflora can be supported by eating fermented foods such as tempeh, sauerkraut, kefir and yoghurt, and also by pectin-rich foods such as fruit skin. </p>
<h2>What now?</h2>
<p>Diets high in sugary, fatty and processed foods <a href="https://theconversation.com/you-are-what-you-eat-how-diet-affects-mental-well-being-27115">are associated</a> with depression and poor brain health. While nutrient supplementation can have a role in maintaining proper brain function and treating certain psychiatric disorders, nutrients should, in the first instance, be consumed as part of a balanced wholefood diet.</p>
<p>There is now enough research evidence to show the importance of nutrients for mental as well as physical well-being. A <a href="http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/abstract">discussion about diet and nutrition</a> should be the starting point in conversations about mental health, just as it is for physical health.</p>
<p><em>If you’re interested in participating in a clinical trial prescribing nutrients for treating depression (SE Queensland and Victoria only), visit <a href="http://nutrientsdepressionstudy.com/">nutrientsdepressionstudy</a>.</em> </p>
<p><strong>Acknowledgement</strong>: Dr Drew Ramsey contributed to this article.</p><img src="https://counter.theconversation.com/content/37170/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jerome Sarris has received funding from Integria Health, Blackmores, Bioceuticals, Pepsico, HealthEd, Soho-Flordis, Pfizer, Elsevier, the Society for Medicinal Plant and Natural Product Research, CR Roper Fellowship, and The National Health and Medical Research Council. He is affiliated with The International Society for Nutritional Psychiatry Research. </span></em></p>A growing body of research points to the detrimental effect of unhealthy diets and the protective value of healthy diets – along with select nutritional supplements as required – for maintaining and promoting mental health.Jerome Sarris, Senior Research Fellow, The University of MelbourneLicensed as Creative Commons – attribution, no derivatives.