018: Unmasking the Toxic Burden— Toxins to Avoid, 10 Skin Care Mistakes, Magnesium and Vitamin D Facts

“The key is to try to reduce the amount of toxins coming in by making healthier choices into what you eat and what products you use and to support your body's natural detoxification processes through exercise, good sleep, and staying hydrated.”

Are you unknowingly sabotaging your health and skin without even realizing it? From the products you use to the supplements you take, even your skincare routine could be doing more harm than good. It's time to uncover the hidden dangers lurking in your everyday life and make a change.

In this eye-opening conversation, you'll discover the shocking impact of toxins on your overall health, the top environmental culprits to avoid, and a comprehensive guide to detoxifying your life. Plus, get the scoop on the surprising connection between aluminum, skincare mistakes, and the power of magnesium and vitamin D for optimal wellness. Don't miss this transformative episode!

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Episode Highlights: 

01:49 The Impact of Toxins on Health

07:48 Top Toxins 

11:53 How to Detox

17:04 Aluminum— Toxicity, Source, and Exposure

27:23 10 Night Time Skin Care Mistakes 

40:41 Magnesium 101 

45:57 Vitamin D and Diabetes 

Resources: 

📖Ann’s Book

Heaven Scent: Listening to Your Inner Voice

💲Discounts: Get 20% Off of Your First Order when you buy at Nuts.com 

Use the link: https://share.nuts.com/Hazelann 

Transcript

Ann LeMaster: Hi, welcome back to Common Sense Living Podcast. I'm so thrilled to have you join me once again on my exciting journey of thought provoking conversations and inspiration to inspire you. But first, a big shout out to one of my sponsors, Taming Diabetes Differently. Because if you always do it the way the medical system says, you'll always have it. And you know what the results are from that. So it's a two month program designed for you to take charge of your health with monthly coaching also available. So let's whip those blood sugar numbers into a healthy range. I invite you to email me, annlemaster@tamingdiabetes@yahoo.com Are you ready? 

I'm your host, Ann LeMaster, let's get started. 

So our subjects today are toxins and health, aluminum in foods, skincare mistakes, magnesium and vitamin D. So did you know that toxins can undermine your skin's vitality and accelerate aging by damaging your collagen? Truth is, toxins, especially those from processed or fried foods, aka junk food, contribute to a buildup of harmful compounds known as Advanced Glycation End Products, or short for this AGE. These AGE's don't just threaten your overall health and severely impact your skin by causing your collagen to stiffen and degrade. As these toxins accumulate, they diminish your collagen levels resulting in increased skin sagging, wrinkling and vulnerability to sun damage. What do we do? We fall for all the external treatments like creams, lotions, oils. Many of which are toxic rather we must address outward issues with inside nutrition, organic rather than processed chemicalized foods. 

The toxic truth is how environmental pollutants threaten our health. Every second, 683 pounds of toxic chemicals are being dumped into our environment by industrial facilities worldwide. To put that in perspective, it's roughly the weight of a grand piano, and it's growing larger each year. This army of invisible pollutants is invading our lives from air, land and water. And now contributing to a staggering 10 million tons of toxic waste annually, 2 million of which are known carcinogens, toxic. Just how serious is this issue, and how can you protect yourself and your family? Let's dive into the details. 

The science of why toxins matter. Constant exposure to environmental toxins through inhalation, ingestion and skin contact lead to bioaccumulation in the body tissues, which can cause serious damage to your health. These toxins are linked to many common diseases including heart disease, diabetes, cancer and dementia. Some of them are also known as obesogens, which promote obesity and autogens causing autoimmune disease. The insidious nature of these health effects lies in their gradual onset. This makes it difficult to pinpoint a single cause. Often, it's a cumulative effect of years of exposure that leads to disease. Young children, pregnant women and their unborn babies are particularly vulnerable with exposure leading to all kinds of health problems. 

How do toxins cause health problems? Environmental toxins can wreak havoc on your health through several damaging mechanisms. They cause cellular damage by attacking the DNA, proteins and cell membranes leading to tissue and organ damage. Toxins also generate free radicals triggering oxidative stress, chronic inflammation and accelerated aging, which increases disease risk. Here's a few examples of how toxins can lead to health issues, increased cancer risk. Carcinogens like asbestos, benzene and certain heavy metals cause DNA mutations leading to uncontrolled cell growth. Pesticides and Industrial Chemicals increase the risk of cancer like breast cancer, leukemia and liver cancer, hormonal disruption. 

Endocrine Disrupting Chemicals, short for EDC, interfere with hormonal functions leading to reproductive issues, metabolic disorders, immune deficiencies and hormone dependent tumors. These chemicals mimic enhanced, disable or alter hormonal signals causing significant health problems. Metabolic and autoimmune conditions, toxins can trigger immune responses leading to inflammation and autoimmunity. Conditions like rheumatoid arthritis, lupus and Multiple Sclerosis, MS, are associated with exposure to heavy metals, solvents and pollutants. Neurological conditions, toxins affect the nervous system causing developmental delays, cognitive impairment, ADHD and autism spectrum disorders. Heavy metals like lead and mercury impair memory, attention and language skills contributing to mental health issues later in life. 

And I have a personal story. If you want to discuss that further, just let me know. The reason toxins are so bad, imagine your body is like a bucket and all the toxins you're exposed to, this is called toxic load, or like water being poured into that bucket. There are many types of toxins we encounter in our everyday lives that can come from all sorts of places, the air you breathe, pollution and smoke, the food you eat, pesticides and additives, the products you use, cleaning supplies, cosmetics. Even stress can be considered a kind of toxin. Now, your body has natural ways of dealing with these toxins. Think of it as having a small drain in the bottom of your bucket. Your liver, kidneys and other organs work to filter out and get rid of harmful substances. But here's the thing. If too much is being poured in too quickly, your bucket starts to fill up faster than it can drain. This is what we call toxic overload. When your toxic load gets too high, it's like your bucket overflows. This is when you might start to feel unwell or experience various health issues. Your body is essentially saying, whoa, there's too much here for me to handle all at once. 

The key is to try to reduce the amount of toxins coming in by making healthier choices into what you eat and what products you use. And to support your body's natural detoxification processes through exercise, good sleep and staying hydrated. Common environmental toxins you need to know about are heavy metals. These are among the most harmful environmental toxins posing serious health risks. Even at low levels of exposure, they accumulate in the body over time leading to various chronic health issues. 

The top five worst for your health are lead. Think of water pipes back in the 50's and before this heavy metal was notorious for its detrimental effects on the nervous system, especially in children. Lead exposure can cause cognitive defects, developmental delays and behavioral problems. Recent past, Michigan, I believe it was, was in the news about toxic lead in their water pipes. Mercury, I think vaccines found in certain fish, industrial emissions and dental amalgams. Mercury is highly toxic to the nervous system. It can cause neurological and developmental disorders, impair cognitive function and damage the kidney and immune system. Cadmium is commonly found in cigarette smoke, industrial emissions and contaminated food. Cadmium can cause lung and kidney damage, bone demineralization and an increased risk of cancer. Arsenic, I think of rat poison, often present in contaminated water and food. Arsenic exposure is associated with skin lesions, cardiovascular diseases and an increased risk of various cancers. Chronic exposure can lead to severe systemic toxicity and organ damage. 

Oh, many years ago, a neighbor when I lived in Iowa, two houses up from me, her husband ended up going into a nursing home. Six months later, he's driving down the street and comes to find out that she'd been poisoning him with arsenic. Needless to say, he recovered. She went to jail. Chromium, while certain forms of chromium are essential nutrients, hexavalent chromium is highly toxic and found in industrial waste. It can cause respiratory problems, skin reactions, and an increased risk of lung cancer. Phylates, found in plastics, personal care products and household items are linked to reproductive issues, hormonal imbalances and increased risk of asthma and allergies in children. And don't we drink everything out of a plastic bottle, whether it's water, energy drinks, all kinds of stuff. 

Then we have bisphenol A, commonly BPA. I think of plastic again, used in plastic containers and food linings. BPA affects reproductive systems, disrupts hormones and causes developmental disorders and cancer. Organophosphates are widely used in modern farming like Glyphosate and Roundup pose serious health risks even at low exposure levels. They can disrupt the endocrine system, accumulate in the body and potentially cause neurological disorders, cognitive deficits, development mental delays and increase cancer risk. So when you think you're eating well, what do they do in the farming industry? I don't know exactly, or where they take it to the grain bins. Well, I believe it's a farmer. They spray Roundup on it just prior to harvest because it helps dry faster. 

So Parabens preservatives and cosmetics and personal care products mimic estrogen leading to hormonal imbalances, breast cancer and reproductive toxicity. Dioxins are byproducts of industrial processes and waste burning. Dioxins are classified as human carcinogens causing reproductive and developmental issues, immune system damage and hormone interference. PFAS, I think of nonstick, found in cookware and water repellent clothing. PFAS are linked to cancer, hormone disruption and immune system harm. DDT, a banned pesticide lingers in the environment causing cancer, reproductive issues and endocrine disruption. Oxybenzone, a common sunscreen ingredient. Oxybenzone disrupts hormones and causes allergic reactions, also harming coral reefs. Not just us, but the environment. Synthetic dyes used in foods, drinks and cosmetics. Synthetic dyes positive hyperactivity in children, allergies and cancer. I've seen that in my nephew. He stopped it, and he excelled. 

How to detox your life? So first off, reduce the exposure. Now that you are aware, now you take charge and reduce the exposure. Avoid the plastics, especially those with recycling codes, 3, 6 and 7 as they are more likely to contain the EDCs like BPA and phthalates. Choose fresh, organic and unprocessed foods over canned, packaged and processed foods that may contain those EDCs like BPA, widely used in producing epoxy resins that line the canned foods to prevent corrosion and preserve the food taste. Avoid personal care products with fragrances which can contain phthalates. This includes many scented candles made with paraffin wax. 

There's a certain store at the mall I walk by, I can't stand it. I have to walk on the other side. I don't know how anybody can work in it. I can smell the toxins. Use glass, stainless steel or ceramic containers instead of plastic for food storage. Toss out your Teflon, aluminum, copper or any pans that are peeling at the bottom. Instead, use ceramic coated stainless steel or cast iron pans. Filter tap water to reduce exposure to the EDCs like BPA and other chemicals increase detoxification. Eat detoxifying foods every day. I recommend phytonutrient rich foods like leafy greens to the three servings. One serving is about one cup of raw greens or half a cup of cooked berries. One to two servings. One serving is about a half a cup of cruciferous vegetables. One to two servings. One serving is about one cup of raw vegetables, or half a cup of veggies. 

Herbs, a handful of fresh herbs daily. Or one to two teaspoons if using dried herbs. Probiotic rich foods, one to two servings of foods like sauerkraut, kimchi, yogurt. Consider supplements that support your body's natural detox processes like vitamin C, glutathione and acetylcysteine, which they are trying to ban. It's commonly called NAC. So why are they trying to ban them? Well, let me see? Natural detox process, eh? So get at least seven to eight hours of sleep every night. Quality sleep is crucial for supporting your body's natural detox processes, including the removal of toxins from the brain and repair of tissues and cells. Dust in vacuum with a HEPA filter at least twice a week. This reduces exposure to indoor pollutants and allergens. 

Drink lots of water. And of course, make it be healthy water. I use a Berkey filter because I can smell the chemicals in my water. I can taste them. So you drink lots of water to support your kidney function and promote sweating. Aim for at least 15 cups of fluids a day for men, and 11 and a half cups of fluids a day for women. Sweat regularly to aid in detoxification. That's right, remove toxins by literally sweating them out. Engage in any exercise that gets you sweating, from jogging and cycling, to high intensity resistance training, to a brisk walk in humid weather. Incorporate sauna sessions three to four times a week for about 20 to 30 minutes per session. Infrared Saunas are particularly effective as they penetrate deeper into the skin promoting more thorough detoxification through sweat. Take epsom salt baths two to three times a week for each bath. Use about two cups of epsom salt in a standard sized bathtub filled with warm water for approximately 20 to 30 minutes to allow the magnesium sulfate to be absorbed through the skin. 

I like to treat myself on a Sunday afternoon after the weekend of working outside and whatever. I look at that as a treat, and I add some lavender essential oils to it and listen to something interesting on my phone. And just for maybe 30 minutes or so, I feel so good afterwards. And then you can dry brush before showering. Use a natural bristle brush to stimulate lymphatic drainage and exfoliate the skin, promoting toxin release. Now, when you do the dry brushing, you start at the bottom. Your feet, you go up to your chest, and your arms. Everything goes upward towards your chest. So you'll dry brush this way for the top, and this way from the bottom. So these are just some of the regular lifestyle practices and behaviors you can incorporate to fight back against environmental toxins. 

The key is to adopt a multi pronged approach that focuses on reducing exposure, supporting your body's natural detoxification processes, and promoting overall health and wellness to mitigate the effects of endocrine disrupting chemicals. And if you want a deeper dive into detoxing, check out my link at www.avinihealth.com/annlemaster8084, and look for Cell Defender. That's www.avinihealth.com/annlemaster8084. I may get some money if you buy, just to clarify that. 

Next, we're going to talk about some of the high aluminum foods to avoid. You likely eat food contaminated with aluminum on a regular basis without even realizing it. I wanted to reveal the top foods where you could ingest this brain toxic metal. The article covers top five high aluminum foods to avoid, as well as what you can do to avoid further absorption and how to support your body's ability to detox from everyday living. Aluminum can find its way into foods. Oh, and let's see. Can't think of the name right now, but I believe Muscatine Alcoa. They do aluminum and a byproduct is fluoride. Yes, fluoride. A toxic chemical from a waste product of aluminum, and we put that on our teeth. Is it healthy for us? No, it's not. Anyway, I just love telling people tidbits. So anyhow, aluminum can find its way into food. Not only from the food itself, but from how it's prepared. For instance, aluminum and aluminum foil, pots and pans, baking sheets and other cooking utensils. And it's often the main covering for household appliances, from your refrigerator, to your washer and dryer. Food is a number one source of aluminum exposure. 

Several common foods and food additives contain aluminum. And most of us absorb aluminum from our diet on a daily basis. Beyond food, there are a number of other routes of exposure and absorption. When it comes to aluminum, most people are also weathering aluminum antiperspirant and deodorant on their underarms every day. Oh yeah, I used to do that. It would stop you from sweating too. But today, we're going to focus specifically on high aluminum foods. 

So symptoms of aluminum toxicity. Aluminum is a toxic metal when it makes its way into your body. And high aluminum foods, deodorant or other sources can cause serious health problems. Aluminum can be found in the brains of Alzheimer's patients. And aluminum buildup may be a risk factor for many kinds of neurological disease. Several studies have also found that aluminum may even contribute to breast cancer. Aluminum builds up in your body over time, and chronic low level aluminum exposure can cause less acute health problems. Symptoms of aluminum exposure include, I'll go slow here, brain fog, dementia, fatigue, confusion, muscle weakness, bone pain, bone fractures, slurred speech, slow speech and other speech problems, slow growth in children, decreased muscle control and anemia. 

The top five aluminum toxic foods to avoid to keep yourself safe from aluminum toxicity, it's essential that you cut high aluminum foods out of your diet. So here's the top five. Processed cheese including American cheese is one of the biggest contributors of dietary aluminum. Processed cheeses aren't technically cheese. They don't even melt quite the same as cheese. I kind of think of them as putting a yellow toxin, yellow plastic. They're weird. They're technically not cheese. They're made by combining a small amount of real cheese with milk fat, artificial colors and flavors. And sometimes, whey protein. Because processed cheeses contain so many different ingredients, they need an emulsifier, a compound that binds all the ingredients together and keeps them shelf stable. That's why I think of it as a kind of plastic. Many processed cheeses, especially in frozen products are emulsified with sodium aluminum phosphate, which your body breaks down into aluminum and absorbs in small amounts while you only absorb small amounts of aluminum. Processed cheese and other high aluminum foods, the aluminum gradually builds up in your body, nervous system and brain each time you eat them. Over the course of years, that kind of low level aluminum exposure can contribute to serious health problems. 

A 2005 study found that the cheese in a frozen pizza contained about 150 times more aluminum than a fresh pizza bought from a local shop. Let me repeat that a 2005 study, and this is 2024, almost 10 years later. A 2005 study found that the cheese in a frozen pizza contained about 150 times more aluminum than a fresh pizza bought from a local shop. So if you're going to eat cheese, choose the real thing. Processed cheeses are a major source of aluminum. Packaged baked goods, breads, cakes, muffins and other premade baked goods are another big aluminum source. Many pre packaged baked goods use a commercial version of baking powder to make their dough rise. The commercial baking powder often contains potassium aluminum sulfate, an acidic compound that activates the baking powder and increases its rising of activity. Aluminum is also commonly used as an anti caking agent in flour. This ensures that the flour stays light and fluffy and doesn't clump up. Several studies have found high levels of aluminum and processed baked goods that use aluminum based baking powder. 

One study found that the worst offenders were frozen waffles, frozen pancakes and boxed pancake waffle mixes. And it irritates me that my husband buys this stupid pancake mix when all I have to do is mix it up. But he likes the button stuff. I guess he is kind of hooked on the flavor, if you will. And I wonder why that might be. Think about that. Another study found that many packaged baked goods were high in aluminum, and about 10% contained seven times the acceptable daily limit of aluminum. Prepackaged pies and sweets were particularly bad. Your best bet is to make baked goods yourself, and to check your labels to make sure you're buying aluminum free baking powder and organic flours. Fortunately, most non commercial baking powders don't use aluminum. So long as you're baking from scratch, you'll likely be okay. 

And this one blows my mind, tea. Everybody talks about tea. Studies have found that both green and black tea leaves contain high levels of aluminum. The studies also found that brewing tea leaves releases aluminum into the tea and makes it more bioavailable. Meaning that tea drinking could be an easy route for aluminum absorption. And yet, everything says green tea is so wonderful for you. Just something for you to check into. Tea was comparable to processed cheese in terms of aluminum content and absorption rate, making it a significant source of dietary aluminum. Researchers have also stated that drinking tea every day could result in a significant amount of aluminum reaching systemic circulation. Aluminum may produce toxicity to the central nervous system as it binds to proteins and can cause cross linking, damaging their function. People with high levels of aluminum tend to have a high concentration in their brain tissue, which has led some researchers to believe that aluminum may have a role in neurologic neurodegenerative diseases. Some neurotoxic effects that have been correlated with aluminum include impaired learning, memory concentration, as well as this orientation also known as brain fog. 

Cacao powder. Cacao trees absorb aluminum, cadmium and lead from the soil, and store them in the cacao beans. When the beans are ground and processed, much of the aluminum ends up in cacao powder. When it comes to heavy metal contamination in cacao powder, that country of origin matters. A 2016 study compared the heavy metal content of cacao samples from four of the largest cacao producers in the world. Cameroon, Ecuador, Nigeria and Ghana. The study found that cacao from Ghana had the largest concentration by far, while Cameroon and Ecuador had the lowest concentrations. When you buy cacao powder, check the label for its country of origin. Try to choose cacao sourced from South America or Cameroon, they have the lowest risk of aluminum contamination. 

Non dairy creamer. Single serving packets of non dairy creamer are another source of toxic aluminum. Non dairy creamer packets tend to clump and are also prone to spoilage because they're unrefrigerated. To fix the problem, most manufacturers use sodium aluminum silicate and anti caking agent preservative, which provides a significant amount of absorbable aluminum per serving. Instead of non dairy creamers, stick to using real milk cream or non dairy creamers like coconut creamers. And don't forget that antacids are a significant source of dietary aluminum. If one consumes these for heartburn on a regular basis, it is better to fix the underlying root cause of heartburn like low stomach acid. Dehydration and food sensitivities are more common than taking these toxic aluminum bombs. 

How to maintain your health and support your body's natural detox pathways? Heavy metals tend to hide away in hard to reach parts of your body quietly building up over time. Aluminum accumulates mostly in bone, or it can stay for years or even decades. Aluminum also builds up in your brain and may even put you at risk for cognitive decline in neurodegenerative conditions. Furthermore, studies show that those exposed to high levels of aluminum in drinking water have a greater risk of impaired brain health. And that's why the best thing you can do for your health is to take steps to prevent metal absorption in the first place. And hopefully, this list of high aluminum foods is a good place to help you get started. Load your way, doesn't it? The stuff that's out there. 

I apologize that I read these, but then there's so much information. I don't want to misinform or not inform, so it's easier. And if you want sources, I can provide you with sources. They're from medical sources anyway. I keep seeing something in the back. Oh, buddy, that something in the background right here. I don't know what that is, but it's kind of weird. 

10 night time skin care mistakes you might be making. Your skin takes on a lot of stress throughout the day, heat, colds, wind, sun, pollution, etcetera. As you might imagine, this takes a toll over time, and can lead to skin that looks older, duller than you would like, or feel dried out and irritated. The good news is that nighttime is a perfect restorative time for your complexion and helps combat daytime stressors. But that's only true if you aren't sabotaging your efforts to make common skincare mistakes.

These mistakes may not seem like a big deal at first glance. But like other bad habits, their effects build up over time and can be detrimental. So to help you perfect your nightly skin care routine, here's a look at why sleep is so good for your skin. And the top mistakes to avoid why nighttime can be the best time today for your skin. Sleep is when your body does a lot of its deep repair work. This includes regenerative activity deep within your skin that helps to keep it healthy and youthful looking. In fact, you've probably noticed that missing out on sleep just a few nights in a row often shows up in your skin because of dark circles, puffiness, more noticeable wrinkles and so on. But to look at it in a positive way, the restorative effects of sleep make evening an ideal time to apply nourishing and rejuvenating ingredients to your skin. They get to work mostly undisturbed all through the night, and make the natural repair work your body is already doing even more beneficial. Plus, you're less likely to sweat skincare out during the night, and the ingredients aren't disrupted by UV radiation from the sun or your cell phone. 

The bottom line is that a nightly skincare regime can be incredibly effective as long as you avoid some common mistakes, such as not getting enough sleep. One of the best things you can do for your complexion at night doesn't involve a single product. It's simply getting the recommended 7 to 8 hours of quality sleep each night. If you read the section above like I did, you already know that sleep is a time of important repair work for your skin. Losing a few nights sleep can show up in your skin right away, but the biggest damage happens over time. Research has shown that sleep deprivation actually increases signs of skin aging. This means more fine lines and pigmentation, dark spots, as well as reduced elasticity. Plus lack of sleep is also linked to reduced skin barrier function, which means your skin is more likely to dry out and is more susceptible to external stressors. All that to say that you should take your beauty rest seriously. And perhaps, avoid shoving your face into your pillow at night because this can also contribute to wrinkles and facial lines. 

Not removing your makeup completely? If you're ready to fall into bed after a long day, it could be tempting to quickly swipe your makeup and call it good enough. And while this is better than not removing your makeup at all, it's still problematic for your skin even though you can't see it. Makeup leaves a residue behind. If it isn't thoroughly cleaned off, this residue can clog your pores or can cause dead skin cells to build up over time. You'll probably notice more breakouts or simply dull, lifeless looking skin. It might take you an extra minute or two to get all your makeup off your skin before heading to bed. This goes for eye makeup too, because the skin around your eyes is especially sensitive to irritation. And not cleaning your face or using the wrong cleanser whether you wear makeup or not, cleansing your face at night is key to getting rid of dirt, debris and dead skin cells that have accumulated during the day. In fact, one of the most common skin care mistakes is thinking that morning is the best time to cleanse, even though dirt doesn't build up much overnight. 

Make a note here that cleansing in the evening and morning is best for some skin types. Once a day, at night is fine for others. Just as important as cleansing your skin at night is using the right cleanser. Many cleansers are stripping. Meaning, they get rid of healthy, natural oil that your skin needs. This can lead to dryness and irritation over time, and some studies have shown that common soap chemicals weaken skin barrier function and remain on your skin after rinsing. Ideally, you want to use a moisturizing cleanser that doesn't contain harsh ingredients and over exfoliates your skin. Exfoliation is important for healthy, young looking skin. It gets rid of dead skin cells, which encourages skin cell turnover, regeneration, helps unclog pores and brighten your complexion. However, in this case, more is not necessarily better if you exfoliate too often or too harshly. You can actually disrupt your skin barrier. This leads to irritated, red looking skin and sensitivity. And it could make your skin more likely to react to other products you apply. For most skin types, exfoliating two to three times a week is ideal. Those with sensitive skin may find that once a week or even less is even better for them. 

Some signs that you're overdoing it include dryness, lots of flaking or peeling, and a burning sensation. For me, I found baking soda. I love baking soda. I even add it to my shampoo. Sometimes, I just have baking soda and water because it is a very gentle cleanser. So this is the thing I'm really guilty of is using my cell phone in bed. So computers, cell phones, those kinds of things. 

Here's another example of how not all night time skincare mistakes involve your skincare routine. In this instance, using your smartphone or tablet in bed, common activity, guilty, could be contributing to older looking skin. Tablets, smartphones and other devices like televisions all emit blue light. Blue light has an energizing effect, which is a good thing when you are naturally exposed to it via sunlight. However, too much exposure in the evening or at bedtime can disrupt your sleep cycle. We've already covered how critical sleep is for your skin. Beyond this blue light itself can penetrate into the deeper layers of your skin, potentially even more so than UV rays. Because of this, it's believed to contribute to skin aging. Although researchers still aren't sure to what extent regardless for the sake of both your beauty rest and your complexion. Try to avoid using electronic devices two to three hours before bedtime, or at least install a blue light filter on them. 

What do we do for two to three hours before we go to bed? I don't know. Because at the end of the day, that's what you do. Do you play cards, board games or something like that? I don't know. Do you have any ideas? Please share. Sleeping on a dirty or drying pillowcase, forgetting to regularly wash your pillowcase can be a disaster for your complexion. Your pillowcase absorbs oil from your skin and hair. Every time you sleep on it, as well as dirt and bacteria. While it mostly only absorbs a small amount at a time, just think how much could build up over the course of a week or more. A dirty pillowcase is particularly detrimental to acne prone skin, but it's really not great for any skin type in the long run. I never even thought about the pillowcase. Along with cleansing your face before bed to cut down on dirt, bacteria, etcetera, try to swap out your pillowcase for a clean one every few days. You can make it last a little longer by sleeping on both sides of the pillowcase. Also consider the material your pillowcase is made of, and whether it has a drying effect on your skin. For example, organic cotton is generally a great choice for fabric. But it does wick moisture away from your skin and tends to absorb more oil if your skin is on the dry side. To start with, you might want to consider a different material like bamboo. 

There are many cosmetics and skin care products out there that promise some kind of beauty benefit. But when you look closely at the ingredients and their effects, they're anything but beautiful. To put it simply, not being careful about the quality of product ingredients is one of the most common skincare mistakes people make at night and any time of the day. You might think that just because a product has made it to a shelf, it must be safe for you to use. But that's not always the case in the US. For example, skincare companies are still allowed to use chemicals banned in the European Union and other countries over toxicity concerns. And that I found to be very interesting. 

I fell for the ruse of buying this particular, and I don't remember the name of it now. It's made in Europe, and you buy it thinking, okay, great. You're getting this non toxic version. Well, the US can have a toxic version. So what does the company do? They have a European version, and they have the American version because that's cheaper. Chemicals that are carcinogens negatively affect hormones and even ones that irritate your skin. The only way to avoid them is by reading the labels and doing your research before you buy. I just gave you a little bit of a sample on that. 

Skipping a moisturizer. Water evaporates from your skin all throughout the day via a process known as transepidermal water loss. In an ideal world, this evaporation will be balanced by your body supplying hydration to your skin keeping moisture levels even. Unfortunately, this isn't usually how it works. Particularly as you get older, you'll find that your skin has a harder time holding on to moisture. A dry environment or harsh weather, especially in the winter, only makes things worse. And because daytime is when most stressors hit your skin, it usually starts feeling parched towards the end of the day. 

Not only is dryness uncomfortable, it's also a common way the skin barrier gets damaged. It's opened your skin up to toxins and irritation, while also potentially making it look older. That's why applying a moisturizer at night is crucial even if you are using a hydrating gentle cleanser. While your skin may not feel dry right after you cleanse it, moisture will continue evaporating overnight. To combat this, the right moisturizer will lock in hydration, nourish your skin and help keep it feeling soft and supple. You can have the best skincare products in the world, but they won't be very effective if you apply them in the wrong order. 

And surprisingly, this is another one of the common skincare mistakes people make. So how do you layer products correctly? This will depend somewhat on which specific products you're using. However, most of the time, you'll want to cleanse your skin first and then apply other products starting with lighter weight ones, and finishing with the heaviest. For example, you could do a quick four step routine like this. A gentle cleanser targeted treatment, like an eye cream, a serum, and then the moisturizer. Very important that your moisturizer and any heavy oil based products go on last. Not only do they lock moisture and other ingredients in, they would also lock any product you applied afterwards. So missing out on the best antioxidants, you can feed your skin in two ways. By the food you eat, and by what you apply to it topically. And when it comes to the best nutrients for youthful looking skin, antioxidants are definitely at the top of the list. The most critical work antioxidants do is to protect against free radicals. 

Free radicals are unstable molecules that can attack cells throughout your body, including skin cells, and contribute in a major way to skin aging by shielding you from them. Antioxidants are able to minimize the effects of free radicals and help keep your skin looking younger for longer. Now, applying natural antioxidants to your skin at night is the key because you give them a good 7 to 8 hours to work uninterrupted. But the type of antioxidants you focus on should be different than what you might apply in the morning. For example, Astaxanthin is a potent antioxidant that has shown photo protective properties. Meaning, it helps protect your skin from UV damage. This makes an ideal daytime skincare ingredient. But perhaps not as crucial for nighttime, though it's still a good option. 

On the other hand, resveratrol. Another powerful antioxidant that is perfect for nighttime application. It can help bite signs of skin aging, but is more sensitive to light than other antioxidants, making it best for overnight use. Now that you know the top skincare mistakes to avoid at night, you can start helping your skin right away to turn back the clock on mistakes you may have been making over the years. 

So magnesium. I'm always learning about supplements. My sister asked me one time, well, what is this that you're using? You told me to use this. And I said, yes, that was a good product, but this is better because science evolves so you gotta just keep up on it. So now, we're going to talk about magnesium. What if we told you that your magnesium supplement might be useless. That would feel like a huge waste of money, wouldn't it? And more importantly, you'd probably feel cheated thinking that you were boosting your body and organs only to find out you're still deficient. If your magnesium supplement cannot cross the blood brain barrier, it won't be absorbed effectively. This is why millions of Americans take magnesium, but show no improvement in their blood test. The reality is that not all forms of magnesium are equal. Some forms such as magnesium oxide are less effective in dealing with deficiencies that are highly popular and widely advertised as a reliable solution. On top of that, each form of magnesium has its own unique properties. That's why you need to understand what benefits each ingredient in your formula offers. From stress reduction and muscle relaxation, to supporting healthy deep sleep cycles. 

Magnesium fumarate is easily absorbed into the brain, making it potent for fighting age related cognitive deficits. Magnesium glycinate is recognized for its high absorbability and calming properties, which may promote relaxation and healthy sleep. Magnesium taurate can help maintain optimal blood pressure levels and can help improve heart health. Magnesium orotate has been shown that it's an important nutrient in the modulation of the microbiome, gut, brain axis. Magnesium malate has mood relaxing properties and is an effective supplement for boosting physiological functions and supporting the nervous system. 

It's important to take a magnesium supplement that will combat the specific health concerns you want to address. Remember that when looking for a supplement with a particular end goal in mind, the right magnesium can make a night and day difference in your life resulting in increased sleep quality in the night, more energy during the day, improved mood, and even full body rejuvenation. Over the course of the years of research, it was discovered the seven most effective forms of magnesium. These mineral forms work together in a perfect synergy to help promote deep, relaxing sleep for effective nightly rejuvenation. You may be shocked to see your current supplement compared to how your current supplement compares to the discoveries all vital rejuvenation happens during deep sleep, which repairs muscles, strengthens the immune system and leaves us refreshed in the morning. Digging deeper into the possible causes of sleep deprivation led to a profound discovery that we were all deficient in one vital mineral, which we never thought could be problematic. Even more surprising is the fact that the majority of the population may have the same issue. 

According to a recent study published by the Journal of the American Osteopathic Association, one in two Americans are deficient in this crucial mineral which is robbing them of their sleep and energy tickle. Magnesium deficiency is a worldwide problem. Until then, I didn't know that magnesium is a cofactor in more than 300 enzyme systems that regulate diverse reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and diabetics. Did you hear that magnesium, blood glucose control and blood pressure regulation for you on heart medicines? Optimal magnesium levels are essential for improving sleep efficiency and duration while helping encourage better sleep patterns.

It's essential for our brain to regulate sleep cycles. It's also necessary for the production of energy. It plays a role in calcium transportation, for building healthy bones, and is critical for the production of the antioxidant glutathione. Basically without magnesium, your body is unable to regenerate at night and create optimal sleep cycles. The food we eat these days grows on depleted soils that contain 50 to 80% less nutrients than just 100 years ago. Meaning that even the best diet choices aren't enough to achieve optimal levels of magnesium required for improved sleep quality and rejuvenation. Certain forms of magnesium such as magnesium oxide are less effective in dealing with the deficiencies almost to the point of being useless. If your magnesium supplement cannot cross a blood brain barrier, it won't be absorbed effectively. And this is why millions of Americans take magnesium but show no improvement in their blood tests. On top of that, most magnesium supplements are synthetic making them harder for the body to recognize. That's why you need to understand what benefits each ingredient in your formula offers from stress reduction and muscle reaction to supporting healthy sleep cycles, chelated form is better absorption, and that's necessary. So instead of the regular synthetic versions, you want to make sure that your magnesium is chelated form. 

And vitamin D is associated with increased risk of infection. Low vitamin D is associated with increased risk of infection among people with diabetes. People with low levels of serum vitamin D had a greater risk of infections compared with those with higher levels. In a study that included nearly 20,000 men and women with type two, people with diabetes have lower vitamin D levels than those without diabetes. People with type two also have a 47% increase in the risk of mortality caused by infections compared with the general population. Researchers found that people with diabetes who had serum D levels of less than 10 nanograms per milliliter had a 44% greater risk of total infections compared with levels of 20 to 30 milligram nanogram per milliliter. Low vitamin D levels of less than 10 were associated with 47% higher risk of gastrointestinal infections. A 49% higher risk of pneumonia, and a 41% higher risk of sepsis compared with levels 20 to 30 nano milligrams. Variations in vitamin D receptor genes were not significantly associated with serum vitamin D concentrations, or with the relationship of vitamin D levels to incidence of infections. 

The current investigation included 19,851 people with type two, the subject selected for this study had available genetic data and information concerning serum levels of 25 hydroxy vitamin D. Hospital in-patient and death registers provided information concerning total infections to each participant. As well as the incidence of common infections including gastrointestinal infections, pneumonia and sepsis. During a median follow up period of 13.2 years, infections occurred in 24.7% of the group during follow up. The findings were that lower serum 20 5d concentration, less than 20 nanograms per milliliter, was associated with higher risks of infections in patients with type two, regardless of genetic variance in vitamin D receptor. The findings highlight the importance of maintaining adequate vitamin D concentrations in reducing the risk of infections in patients with type two. These findings were reported in the August 2024 issue of the American Journal of Clinical Nutrition. 

So that, my dear listeners, was quite a list of information. I want to thank you for listening to today's episode. I hope that you learned something new, and that you enjoyed it and probably were somewhat confused because it's a lot of information. But you could always listen to it again. I'd appreciate it if you leave a kind review and share it with a friend, and would really like it if you would subscribe. 

So before I sign off, I also want to offer you a website, nuts.com. It's dry roasted cashews. I love cashews, and I think they are the best. They have their skins on, and they're roasted. They're just so yummy. I would like to invite you to go to my link there at https://share.nuts.com/Hazelann, and buy some of those dry roasted cashews. They're just so yummy. 

So anyway, this is it for today. I certainly hope you enjoyed it. Look forward to having another insightful message for you next time.