This week’s roundup covers practical ways to support your health through nutrition and supplements.
Learn how to balance your blood sugar at every meal, how long magnesium takes to work (and what to pair it with), when to enjoy sweet potatoes for the most benefit, and which spices can help fight inflammation.
1. Stack magnesium and creatine for muscle recovery 💪
Pairing creatine with magnesium supplements might lead to a better workout and post-exercise muscle recovery, but research on this combination is limited.
In general, creatine helps your muscles work at peak power, and magnesium helps the muscles relax and renew. It’s generally safe for most people to take these supplements together, but you should check with your doctor to see how creatine and magnesium can support your specific health goals.
2. Give magnesium some time to work ⏰
The benefits of magnesium supplements might not be noticeable immediately.
Reuben Chen, MD, a board-certified sports medicine physician and chief medical officer at Sunrider International, said it can take several weeks to notice changes in muscle recovery after starting a magnesium supplement. Improvements in sleep and inflammation may take a month or two.
If you’re already deficient in magnesium, you may feel relief sooner because you’re replacing a nutrient your body has been lacking. If you’re unsure whether your supplement is effective, consider trying another form of magnesium that may better fit your needs.
3. Keep your blood sugar balanced at every meal 🍽
Still enjoying the memories of your Thanksgiving dinner, but feeling ready to get back into a more balanced dietary routine? Sohaib Imtiaz, MD, Verywell’s chief medical officer, offers some simple tips for keeping blood sugar steady at every meal.
You don’t need to cut out carbs. Instead, the key is to pair complex carbohydrates with nutrients that help regulate blood sugar, such as healthful fats, protein, and fiber. Meal timing matters, too. Eating earlier in the day can help you avoid the drop in insulin sensitivity and the blood sugar spikes that tend to occur at night.
4. Season with spices that fight inflammation 🌶
Whether you’re dealing with winter aches or trying to fend off colds, adding more spices to your meals can help.
Turmeric gets most of the attention for its anti-inflammatory properties, but many other spices offer similar benefits. You can usually find an option that supports inflammation control and suits your taste.
If you like to bake, try warm spices such as ginger, cinnamon, and cloves. If you prefer more heat at dinner, choose cayenne, saffron, garlic, or black pepper. For something in between, cardamom offers a sweet-heat balance.
5. Eat sweet potatoes at the ‘sweet’ spot time of day 🍠
Still have extra vegetables left from holiday prep? Sweet potatoes are a nutrient-dense option, providing fiber and key vitamins and minerals like potassium, vitamin A, and beta-carotene. They’re also versatile enough to fit into any meal or snack.
The best time to eat sweet potatoes depends on your goals for the day:
For a filling breakfast, try sweet potato pancakes or use sliced sweet potato in place of toast.For steady midday energy, add roasted, cubed sweet potato to a salad or blend it into a creamy soup.The fiber in sweet potatoes helps you stay full, which may curb late-night cravings when you eat them at dinner.
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