Girls who take magnesium supplements as adolescents may be giving themselves stronger bones for the future.

Researchers at the Yale University School of Medicine took a selection of girls aged 8 to 14 and gave them either a daily 300 mg supplement of magnesium – taken in two doses – or a placebo. The year-long test was double-blind. Researchers found the girls who were given the magnesium had significant increases in body mineral content, meaning stronger bones.

The U.S. Department of Agriculture says the daily recommended intake of magnesium is 240 mg for boys and girls aged 9 to 13, and 360 mg for girls aged 14 to 18, levelling off at 300 mg as adults. Boys between the ages of 14 and 18 should take in 410 mg and keep it up as an adult.

Magnesium is found in plenty of foods, but it is found in the largest quantities in nuts (especially almonds and cashews), halibut and porridge. Good amounts of magnesium can also be found in yogurt and beans. Approximately 50 percent of the magnesium found in the average human is found in our bones, according to the web site of the National Institutes of Health.

The Yale research was reportedly the first of its kind involving children and it is published in the February, 2007, Journal of Clinical Endocrinology & Metabolism.

Metabolism is essentially the speed at which your body’s fat burning motor is running. The speed at which your body burns calories is called the metabolic rate and the slower the metabolic rate, the greater the weight gain. We all know that skimping on food can slow down metabolism (that’s why diets don’t work and you should eat at least three meals and never eat less than 1,500 calories a day) but there are natural metabolism boosters which can help boost metabolism and shift pounds with minimum effort.

1. Make sure you eat breakfast: If you don’t eat breakfast, you slow down your metabolism and send the body into “hoard mode”, thinking it’s starving because you’re going a long period of time, frequently 8 to 10 hours or more, without food. Research repeatedly shows that those who eat breakfast are more successful at losing weight and keeping it off than those who don’t, so get into the habit of kick starting your metabolism in the morning. This doesn’t mean you should stuff yourself with a full English every morning; when you get up sip a glass of water with a slice of lemon then twenty or so minutes later enjoy a smoothie, some oat porridge or whole meal or rye toast with pure fruit (no sugar) jam.
2. Increase Muscle Mass: The most important factor of metabolism is lean body mass. Muscle burns up to 90 percent more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 – 250 additional calories a day. Try adding a weight loading activity two or three times a week such as lifting free weights or resistance training with machines in the gym. Simply carrying your groceries home could be considered weight loading and lifting five to eight pound (2.5 – 4kg) hand weights (dumb bells) while watching your favourite television programme could go a long way towards burning calories.
3. Regular Activity: Regular exercise routines such as dancing, cycling, walking, or hiking will help raise your metabolism during the activity and for several hours after. Even simple movements such as taking the stairs, house cleaning, or gardening can help increase your fat burn rate.
4. Adequate Protein: Protein provides the building blocks for muscle. Without adequate protein you may actually lose muscle and the more muscle you have the faster your metabolic rate. Therefore it makes sense to ensure you get some good quality protein with every meal you eat such as eggs, fish, pulses, nuts, seeds or soya. Add some spice too such as chilli or cinnamon and you’ll be raising your metabolic rate even further.
5. Sleep! Just one hour of extra sleep a night could leave you feeling lighter in the long run according to a recent study by the US National Institute of Natural Health. This is because while you are asleep your body releases a chemical called leptin which controls body fat by signalling when you are full and lack of sleep can lead to overeating and cravings for high fat, high carbohydrate foods.
6. Decrease Alcohol Consumption: Alcohol may suppress your body’s ability to burn fat. Studies show that when you drink alcohol, your body burns fat more slowly than usual during that particular meal. Watch your alcohol intake.
7. Try a Cup of Green Tea: A small study showed that green tea appeared to raise metabolic rates and speed up fat oxidation. The calorie losses were small – around 60 calories/day. Green tea also has other health benefits because of its significant antioxidant components. You might as well add a little boost to your metabolism while protecting yourself from heart disease, cancer, and strokes.
8. Got Calcium? Recent research shows that calcium can help adjust your body’s fat-burning machinery. The more calcium in the cells resulted in an increase in fat metabolism.
9. Use your head: A large part of successful weight loss is down to what goes on in your mind so use yours to its fullest potential. Start each day with a positive affirmation such as ‘today I will enjoy foods that will boost my metabolism and help me feel at my healthiest and best’ and stay away from negative language and imagery.