Magnesium, sometimes called the "miracle mineral," is essential for more than 300 biochemical reactions in the body. Many women are not getting enough of this important nutrient. Research suggests that nearly 50% of the U.S. population may be magnesium-deficient, which can significantly impact overall health, energy levels, and disease risk.

Magnesium, from the functioning of the muscles and smooth transmission of the nerves to energy production in the form of ATP and cardiovascular health, keeps the body in balance. Why, then, is this deficiency so widespread, and why do women need to pay that much attention to their magnesium intake?

Why Women Need Magnesium More Than Ever

The recommended daily intake of magnesium is 320 mg for women, but most women take in much less than this amount through their diet. Magnesium is particularly important for women because of its effects on hormonal balance, metabolic health, and bone strength. Women experience a range of physiological changes throughout their lives-from puberty to pregnancy to menopause-and each of these physiological changes increases the body's magnesium requirements.

A few health conditions unique to women will benefit from an increase in magnesium intake, including:

1. Insulin Resistance and PCOS

Polycystic ovarian syndrome is often associated with insulin resistance in women, leading to weight gain and metabolic disorders. Magnesium has been found to improve the body's sensitivity to insulin and, therefore, control blood sugar levels, making it an important nutrient for women who suffer from PCOS.

2. Mood Disorders: PMS, Anxiety, and Depression

Low magnesium levels have been associated with higher anxiety, irritability, and depression. Women who have PMS often suffer from mood swings and discomfort; magnesium may be helpful in relieving such symptoms. According to studies, supplementing with magnesium and vitamin B6 has greatly reduced the symptoms of PMS.

3. Menopausal Symptoms: Hot Flashes and Depression

The transition towards menopause means that the level of magnesium decreases, worsening the symptoms that characterize it hot flashes and mood swings among others. Supplementing with magnesium has greatly been proven to lighten such symptoms and, in turn, improve the overall well-being of women.

4. Pregnancy Health

Magnesium is essential for the pregnant woman to support the fetal development process, preventing complications like high blood pressure, preeclampsia, and preterm birth. Many prenatal vitamins contain magnesium; however, food sources should not be ignored.

5. Prevention of Osteoporosis

They have a greater susceptibility to osteoporosis post-menopause. Magnesium has been proven crucial for bone-building activity and bone density, making bones less likely to break or get osteoporosis. The person cannot assimilate calcium unless enough magnesium is provided; then they develop brittle bones.

6. Fatigue and Chronic Fatigue Syndrome (CFS), and Fibromyalgia

Women are also the most affected in chronic fatigue syndrome and fibromyalgia, which have been associated with low magnesium levels. Since magnesium is an important player in cellular energy production, supplementation can combat fatigue and increase general well-being.

7. Autoimmune Disorders and Inflammation

Women are three times more likely than men to suffer from autoimmune diseases, most of which are inflammation-based. Magnesium helps modulate immune responses and reduce oxidative stress, which would decrease the incidence of flare-ups in autoimmune conditions.

8. Heart Health and Blood Pressure Regulation

Cardiovascular diseases are one of the leading causes of death for women, while magnesium is critical in maintaining regular heart rhythms and preventing blood clotting, also regulating blood pressure. A magnesium-rich diet could help reduce risk factors for hypertension and heart diseases.

9. Migraine Relief

Migraines can be made worse by the low level of magnesium. It assists in reducing blood vessel contraction, hence making one experience migraines less often and severe less.

Signs You Might Be Magnesium-Deficient

It is considered as an invisible deficiency since symptoms tend to appear more subtly, sometimes easily neglected. Common symptoms of this are;

• Sleeping Difficulty
• Irritability or mood swing
• Fatigue and low energy
• Muscle spasms or cramps
• Anxiety and restlessness
• Constipation
• Thyroid imbalances
• Heart palpitations
• Frequent headaches or migraines

If you are experiencing several of these symptoms, then it may be time to reassess your magnesium intake and look at topping them up with diet or supplementation.

Natural Ways of Increasing Magnesium in Your Diet

The best way to ensure adequate magnesium levels is through a balanced diet rich in magnesium-containing foods. Some of the top dietary sources include:

• Pumpkin seeds
• Dark chocolate (at least 70% cacao)
• Leafy greens like spinach and Swiss chard
• Almonds and cashews
• Tofu and legumes
• Avocados and bananas

For those who don't get an adequate amount through food alone, high-quality supplemental magnesium in either glycinate or citrate helps fill the void. Supplementation should be exercised with caution since excessive intake must be avoided, though.

Can You Have Too Much Magnesium?

While magnesium is important, excessive amounts can cause side effects like diarrhea, nausea, muscle weakness, and low blood pressure. The upper limit for magnesium supplements is about 350 mg per day, so it is essential to adhere to the recommended doses. Women with kidney problems should consult their doctor before taking magnesium supplements because excess magnesium can accumulate in the body if kidney function is impaired.

Magnesium is one of those minerals that so often gets left out, and yet it helps with so much in the body of a female. It impacts hormonal balance to heart health to stress relief: magnesium is pivotal to overall health. If you think you're deficient, be sure to push magnesium-rich foods or talk with your healthcare professional about supplementing.

Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018

The Importance of Magnesium in Clinical Healthcare. Scientifica (Cairo). 2017

It is widely accepted that what we eat shapes how we age, but new research suggests sugar may be one of the strongest drivers of faster ageing at the cellular level.

Using an advanced method known as the “epigenetic clock,” researchers uncovered a clear link between added sugar intake and the speed at which cells begin to show signs of ageing. The findings point to sugar as a key factor in biological ageing, even among people who otherwise eat well.

What Is The Epigenetic Clock?

The “epigenetic clock” is not a futuristic idea. It is a scientific tool that examines chemical changes in DNA to estimate biological age, which reflects the condition of cells rather than the number of years a person has lived.

For this study, scientists followed 342 women in midlife. They analysed dietary patterns and measured biological age using DNA samples collected from saliva, allowing them to compare what participants ate with how quickly their cells appeared to age.

Can Sugar Speed Up Cellular Aging?

The results showed a consistent pattern. Every gram of added sugar consumed was linked to a measurable increase in biological ageing. This effect appeared even in participants who followed generally healthy diets, suggesting sugar has an independent impact on cellular health. In contrast, diets lower in added sugar and richer in nutrients were associated with slower ageing at the cellular level.

Sugar And Longevity

Researchers observed that participants who consumed fewer added sugars tended to have a younger biological age. The strongest protective effects were seen in those whose diets focused on whole foods, fibre, and essential vitamins and minerals. These findings suggest that small dietary changes could influence long-term health and longevity.

Cutting Back On This One Food Could Help You Live Longer

• Cut the sugar, turn back time: Reducing added sugar intake by just 10 grams a day, roughly the amount found in a typical granola bar, was linked to a potential reversal of biological ageing by up to 2.4 months.
• Nutrient-rich diets for the win: Diets high in vitamins A, C, and E, along with magnesium and fibre, were strongly associated with a younger biological age.
• Mediterranean magic: Mediterranean-style diets, known for their anti-inflammatory and antioxidant properties, showed the strongest link to slower cellular ageing.

Excess Sugar Harms Cellular Health

High sugar intake contributes to chronic inflammation, oxidative stress, and damage to DNA, all of which place strain on the body’s cells. While the occasional sweet treat is unlikely to cause harm, regularly consuming large amounts of sugar can gradually interfere with the body’s natural repair systems.

Over time, this damage may accelerate ageing and increase the risk of chronic disease.

Simple Sugar Swaps To Try

Cutting back on added sugar does not mean giving up flavour. Simple changes can make a difference:

• Instead of candy: Choose dark chocolate with at least 70 per cent cacao, which offers antioxidants alongside sweetness.
• For a sweet breakfast: Opt for oatmeal topped with fresh berries or a protein-rich smoothie rather than highly sweetened cereals.
• Happy drinking: Replace sugary soft drinks or energy drinks with sparkling water or lower-sugar soda alternatives.

This research reinforces the idea that everyday food choices have a direct impact on cellular health. By prioritising whole foods and reducing added sugars, people may not only support better overall health but also slow the biological ageing process itself.

Small, consistent changes to diet could help protect cells over time and support a longer, healthier life.

Folklore has long suggested that a hot toddy, the warm alcoholic drink made with hot water, lemon juice, honey, and spirits such as whiskey, rum, or brandy, can ease a sore throat or help clear congestion caused by a winter cold. Many people swear by it. But what exactly is a hot toddy, and how does it work when you are dealing with cold and congestion?

What Is A Hot Toddy?

Hot toddy is a popular winter drink, especially during colder months. It is a traditional mix of whiskey or rum, hot water, honey, lemon, and warming spices like cinnamon or cloves. The drink helps warm the body, offers comfort in chilly weather, and may support the body during seasonal illnesses such as colds and flu.

Each ingredient plays a role. Honey is known for its natural antibacterial properties, while lemon provides vitamin C to support immune health. Alcohol acts as a mild vasodilator, which helps improve blood flow, and spices aid digestion while easing congestion. Together, these elements make hot toddy a soothing, natural option for winter discomfort.

That said, moderation is key. One serving, or at most two, especially in the evening, may help with sleep, stress, congestion, sore throat, and general discomfort. Below are some potential health benefits of drinking a hot toddy during winter.

Hot Toddy Health Benefits

1. Soothes Sore Throat and Cough

A hot toddy can feel deeply comforting when your throat is irritated during winter. The heat from the water, combined with honey, helps coat the throat and calm inflamed tissues. This can ease irritation caused by dry air or colds. Honey’s antibacterial qualities support healing, while lemon adds vitamin C to help the immune system. A small amount of whiskey or rum may further relax throat muscles, making coughing and swallowing less uncomfortable.

2. Boosts Immunity During Winter

Winter often brings frequent infections, but a hot toddy may help strengthen the body’s natural defences. Vitamin C from lemon supports white blood cells that fight viruses common in colder months. Honey provides antioxidants and enzymes that assist overall immunity. The warmth of the drink increases circulation, helping immune cells move efficiently through the body. Spices such as cinnamon or ginger offer anti-inflammatory benefits that may reduce the risk of infection. Having this drink before bedtime can support the body during seasonal changes.

3. Relieves Congestion and Clears Sinuses

Blocked noses are a common winter complaint, often caused by cold air outside and dry heating indoors. The steam from a hot toddy can help loosen mucus in the sinuses and nasal passages. Lemon’s acidity may help break down phlegm, while alcohol slightly widens blood vessels, which can ease congestion. Slowly inhaling the vapour can help open airways and make breathing more comfortable.

4. Warms You Inside Out

Few things fight winter chills better than a warm drink. Hot toddy raises your core temperature, helping warmth spread through the body. Alcohol encourages better circulation, especially to hands and feet that often feel cold. Ingredients like ginger or cloves add a warming effect by gently increasing metabolic heat.

5. Relaxation and Better Sleep

Winter stress, shorter days, and busy schedules can interfere with sleep. A hot toddy in moderation may help the body relax. Alcohol has a calming effect that can slow mental activity and ease restlessness. Honey may help stabilise blood sugar levels overnight, reducing sleep interruptions. The warmth of the drink also signals the body to wind down and prepare for rest.

Can A Hot Toddy Help With A Cold?

There is no cure for the common cold. Most people manage symptoms through home remedies and over-the-counter medicines. Honey is known for its anti-inflammatory effects, and lemon contains antioxidants that support health. However, no scientific studies have directly proven that hot toddies treat colds.

That said, according to Medical News Today, many people believe that a hot toddy can help ease common cold symptoms, including:

• runny nose
• sore throat
• sneezing
• fever
• body aches
• headache
• fatigue
• cough

While it may not cure a cold, a hot toddy can offer comfort and temporary relief during the winter months when used responsibly.

A young man walked into a hospital with two worrying symptoms that had been bothering him for nearly two weeks. His eyes had turned yellow and his urine had grown unusually dark. These are classic warning signs of jaundice, often linked to liver trouble. Naturally, doctors began running tests.

He had already consulted two doctors before reaching out to The Liver Doc, @theliverdr on Instagram, Dr Cyriac Abby Phillips, hepatologist and clinician scientist, who shared this case study on his Instagram post. Blood tests for common causes of acute hepatitis came back negative. Viral markers were clear. Autoimmune conditions were ruled out. Scan after scan showed nothing definitive. Despite extensive investigations, no one could pinpoint the cause.

When he finally The LiverDoc, even his team found themselves stuck.

A Simple Question Changed Everything

As Dr Philips later wrote in his post, the breakthrough came not from a scan or a lab report, but from a conversation. Almost as a last attempt, the team asked the patient a simple question. Had he changed anything recently in his diet?

The young man paused and then mentioned something that seemed harmless at first. He had started drinking coffee a few weeks earlier.

Coffee? That did not raise alarms immediately. As Dr Philips often points out in his posts, regular coffee is actually known to be protective for the liver. It does not cause jaundice.

But then came the detail that made everyone stop. It was not regular coffee. It was “Chinese coffee” given to him by his roommate.

Not All Coffee Is Coffee

When asked to show the product, the patient shared a photo. Dr Philips, a coffee lover himself, immediately realized this was not coffee at all. It was Chinese herbal coffee, specifically a product labelled as Jasmine Black Coffee, sold as an instant powder drink.

After what Dr Philips described as a “whodunit-style investigation,” the cause finally became clear. The young man had been drinking this herbal coffee for a week, about two to three cups a day, just before his symptoms began. Along with jaundice, he had severe itching of his hands and feet, another sign of liver injury.

The Hidden Danger Behind “Jasmine”

True jasmine plants, commonly used for flavoring teas, are generally safe in small amounts. But as Dr Philips explained in his post, several toxic plants are also casually referred to as “jasmine.”

These include Night-blooming jasmine, Yellow jessamine, and Star jasmine, all of which can cause serious toxicity. Some contain compounds that behave like vitamin D in the body, leading to dangerous calcium overload. This can damage not just the liver, but also the heart and kidneys.

Why Herbal Coffees Are Risky

The biggest concern, according to Dr Philips, is that these herbal coffees and teas are largely unregulated. There is no reliable way for consumers to know which plant species or plant parts are actually used. Health claims are made freely, but safety testing is often missing.

His advice is clear and direct. Stay away from advertised “exotic herbal drinks.” They are neither proven safe nor proven beneficial, and the risk to your liver may be far greater than you realize.