Hey friend,
I just wanted to start this email off with a couple of things.
Firstly, an apology for not getting an email to you last Monday! Secondly, some gratitude – I've been getting lots of feedback from many of you saying you’re enjoying reading them — that gives me the desire to keep writing these and giving value to you.
My daily oral routine
Oral health is something that we should be prioritising for various reasons.
Did you know your mouth has its very own microbiome? Similarly to the bacterial colony that dances around in our intestine, we have the same going on in our mouths — and as such we need to take care of it as it has downstream effects for our health.
Nutrition of course plays a huge role in this – consuming plenty of fruits, vegetables, and fermented foods is key for this.
As far as daily oral care goes, brushing twice per day is the absolute minimum...but I think we can do better.
So here’s my current stack:
Electric toothbrush: widely known to be better than manual (either vibrating or oscillating) so I think it's definitely something everyone should have.
I've recently been sent a new one by the kind people at Suri; they have produced a fantastic vibrating electric brush so perhaps I'll give a review of that soon (and I'll possibly ask them for a discount code for you guys as well).
Hydroxyapatite toothpaste: I use this instead of flouride and have done so for over 5 years. I do believe that with the potential neurological issues with flouride consumed in large amounts, replacing it with hydroxyapatite has made sense to me. Hydroxyapatite has also been shown to remineralise teeth just as well as flouride and my dentist is happy with it, so I'll take it.
Interdental brushes: getting in the gaps that your brush can't get into is key, so that's where these come in. Floss is also widely recommended, but I have one of those pesky retainers in my bottom teeth (from braces in my teen years) so I stick to interdentals.
Coconut oil: Oil pulling – essentially swishing it around your mouth prior to brushing – is an ancient Ayurvedic practice that actually has some modern scientific backing to it. It has been shown to potentially reduce bacteria in the mouth so it's something I've got back into the routine. Not to mention it helps my teeth feel great, so I'm sticking with it.
Tongue scraper: this is something EVERYONE should own: getting excess bacteria off the tongue helps with reducing bad breath and it's a no-brainer for me. You can get one off Amazon for pennies, so you might as well do it.
So combining an approach that combines some or all of these tips alongside a nutrient-rich diet will get your oral health right – it's important; don't let it fall by the wayside.
Tofu vs Tempeh: The Face-Off
If you've been following me for a while you'll have seen me make plenty of recipes using tofu and tempeh – they're two staples in my plant protein armoury.
But how do they stack up against each other?
Taste and texture:
- Tofu can be either soft and silken, or extra firm - with a neutral taste that absorbs flavours well.
- Tempeh is firmer and has a nuttier taste to it (which I've been told can be lessened by steaming it)
Nutrition:
- Tofu is a good source of calcium and iron, with around 16.5g of protein per 100 grams
- Tempeh has 19g of protein, with probiotics to go along with it
What is it good for:
- Tofu is great for stir fry dishes, smoothies, power bowls, scrambles and even desserts
- Tempeh is a food I love to add to sandwiches, power bowls and sometimes even a plant-based mince
If I had to choose one to eat forever...it's tough but I'd probably say tofu. Even though tempeh probably edges it in terms of nutrition, tofu has a bit more versatility, absorbs flavour a little better and is probably more easily accessible for the wider population.
Look out for more recipes with these two protein powerhouses soon!
Why magnesium is one of the most important nutrients
Magnesium is one of the body's most critical requirements - it's not an exaggeration to say that.
It helps with more things than we realise.
I prioritise mine from food sources like pumpkin seeds in my oatmeal, legumes like black beans and lentils, and dark leafy greens.
But I'll also supplement around 300-400mg of magnesium glycinate before bed on some nights because I take it very seriously.
Here's a list of all of the things that magnesium is needed for (takes a deep breath):
- Cofactor in 300+ enzymatic reactions
- Support Vitamin D absorption
- ATP (energy) production – Magnesium is required for ATP activation
- DNA & RNA synthesis
- Protein synthesis and muscle repair
- Regulation of gene expression
- Neurotransmitter function – Supports serotonin, dopamine, and GABA production
- Brain plasticity – Enhances memory and learning
- Nerve signal transmission
- Reduces stress and anxiety – Helps regulate cortisol
- Prevents migraines – Helps relax blood vessels in the brain
- Regulates heart rhythm
- Lowers blood pressure
- Prevents arterial calcification
- Supports healthy circulation
- Reduces risk of heart disease
- Muscle contraction and relaxation
- Prevents cramps and spasms
- Supports bone density and prevents osteoporosis
- Regulates calcium and potassium balance
- Aids in digestion
- Supports insulin function and glucose metabolism
- Prevents metabolic syndrome and type 2 diabetes
- Promotes deep sleep and relaxation
- Regulates melatonin production
- Balances hormones, including testosterone and estrogen
- Supports immune cell function
- Reduces inflammation
- Detoxifies heavy metals from the body
- Maintains sodium-potassium balance
- Regulates fluid retention and hydration
- Supports enamel and prevents tooth decay
- Regulates calcium to prevent plaque buildup
- Prevents age-related macular degeneration (AMD)
- Supports retinal function
So yeah...prioritise magnesium folks! It goes without saying that it is an incredibly important nutrient that not only carries out all of these functions, but as a result improves our robustness against chronic disease.
Adopt a food-first mentality, and if you think you could benefit from supplementation alongside it then it's worth considering.
When should you supplement? It depends what your goals are; if you're aiming to aid restful sleep then you should take it 30-45 minutes before bed...but on the other hand if you're looking for energy and muscle performance, then you should take it during the day.
Anyway friends, I hope you found this latest edition of the Wellness Weekly useful, and please send to a friend if you think they'll benefit.
And as always, stay healthy.
Jeff