Latest news with #RachelWong
CNA
11-08-2025
- Health
- CNA
Can magnesium really help you sleep better – or just give you weird dreams?
In the world of supplements, magnesium is hogging the spotlight for one very coveted but still-unproven benefit: Better sleep. Even if you haven't seen it on social media (yet), your group chats may be buzzing with seemingly convincing anecdotes. From the sleep-deprived executive ('My colleague swears by it.') to the converted senior ('I don't get leg cramps now, which used to wake me up.') to the confused millennial ('I don't know why but I get weird dreams and nightmares when I take magnesium.'), this essential mineral has caught the wellness wave and is surfing its way into many people's medicine cabinets. 'Overall, there is a noticeable rise in the use of supplements, including magnesium, over the past few years,' said Rachel Wong, a dietitian from National University Hospital's Department of Dietetics. The Pharmaceutical Society of Singapore (PSS) has also 'noticed an increase in demand of magnesium supplements in recent years', said its spokesperson, primarily for sleep support and managing muscle cramps. 'There has been notable interest in magnesium glycinate specifically as patients seek natural sleep aids.' But does magnesium really help? And with so many magnesium forms out there, which one should you take? We find out. WHAT IS MAGNESIUM NEEDED FOR? Magnesium is an important mineral, said Wong, that has more than 300 functions in the body's cardiovascular, nervous, muscular and skeletal systems. 'The main role of magnesium is its involvement in the metabolism of food (fats, protein and carbohydrates), muscle contraction and bone development,' she said. PSS added that it builds protein in your body as well as controls your blood glucose and blood pressure. HOW DOES IT HELP WITH SLEEP? AND WHAT ABOUT WEIRD DREAMS? Experts haven't quite pinpointed how magnesium helps with sleep, according to Sleep Foundation, but studies of older adults have found that magnesium 'helped with falling asleep faster and protected against waking up earlier than intended'. Even so, Wong noted that 'there is mixed and weak scientific evidence behind the relationship between magnesium and sleep'. 'Most of the randomised control trials have small sample size, short study duration and reliance on self-reported data which poses bias.' As for the weird dreams, Wong has a theory: 'Magnesium plays a role in the regulation of neurotransmitters, such as the production of gamma-aminobutyric acid (GABA), which is a chemical messenger that serves as the primary inhibitory neurotransmitter to reduce neuronal activity. GABA can promote deeper sleep, that is, REM sleep.' And because most dreams occur in this stage of sleep, Wong said, 'the increased frequency of dreams, which may be vivid or intense, may then be more easily remembered by the individual'. 'However, most evidence linking magnesium and nightmares is not strong as they are commonly anecdotal.' HOW DOES MAGNESIUM HELP WITH RESTLESS LEG SYNDROME AND MUSCLE CRAMPS? First, some context: Calcium isn't only used by your body to maintain bone health; it also activates your nerves and causes muscle contractions. It's all good when you're exercising or getting about your day; bad when you're trying to sleep but your leg muscles won't stop contracting. Enter magnesium. It helps with 'calcium channel regulation and muscle physiology', which in turn, said PSS, minimises recurrent leg cramps and restless leg syndrome. The mineral does that by blocking calcium from reaching and activating the nerves that contract the muscles. The result: No more nerve-y sensation and muscle cramps when you're trying to sleep. HOW DO YOU TELL WHETHER YOU'RE DEFICIENT OR NOT? 'Most people can get enough magnesium from their diet,' said PSS, otherwise you'd notice symptoms of deficiency such as 'a loss of appetite, nausea, vomiting, extreme tiredness and weakness'. A severe lack of magnesium 'may result in numbness, tingling, muscle cramps, seizures or an abnormal heartbeat', according to PSS. 'However, these signs and symptoms are not unique to magnesium deficiency and may be caused by other health conditions." 'Some people may benefit more from magnesium supplements if they already have a deficiency, which might improve sleep quality,' Wong explained. 'Others who already have sufficient magnesium levels may not feel any difference." Have yourself assessed by a doctor if you think you're deficient, said PSS, and also have type 2 diabetes or a gastrointestinal disease such as Crohn's disease; consume significant amounts of alcohol; or on medications such as proton pump inhibitors and diuretics. Magnesium levels can be measured using a blood test, said Wong. 'Most patients who are magnesium-deficient are often malnourished or suffer from conditions resulting in excessive losses or poor absorption via the gastrointestinal system.' HOW MUCH MAGNESIUM DO YOU NEED? 'There is no locally specific recommended dietary allowance (RDA) for magnesium,' said Wong. Referencing the US Institute of Medicine, she recommended 310mg for women and 400mg for men per day for those aged 19 to 30. For those aged 31 years old and above, aim for 320mg for women and 420mg for men daily, she said. Very likely, you're already getting your magnesium covered through foods such as pumpkin seeds, chia seeds, spinach, almonds, peanut butter, banana and brown rice, said Wong. Moreover, too much of a good thing is bad, including magnesium. Limit it to 350mg from supplements daily, said Wong, as there may be adverse effects if consumed in high doses. These adverse effects, said PSS, include diarrhoea, nausea and abdominal cramps. 'The symptoms are more frequently associated with specific forms of magnesium, such as magnesium carbonate, magnesium chloride, magnesium gluconate and magnesium oxide. 'Consuming excessive amounts of magnesium (greater than 5,000 mg per day) can result in toxicity,' continued PSS. 'Potential symptoms include low blood pressure, lethargy, muscle weakness, difficulty breathing, irregular heartbeat, and in severe cases, cardiac arrest.' WHAT SHOULD YOU TAKE NOTE OF WHEN SUPPLEMENTING? It's prudent for you to check with your doctor before supplementing, especially if you have a pre-existing condition such as kidney problems. 'This is because your kidneys may not be able to remove the extra magnesium properly, which increases the risk of magnesium buildup or toxicity in the body,' cautioned PSS. Put on certain medications by your doctor? "It is advisable to take magnesium supplements at least two hours apart to prevent interference with the effectiveness of the medications," advised PSS. Medications that can potentially interact with magnesium include oral bisphosphonates for osteoporosis (alendronate and risedronate) and certain antibiotics such as doxycycline, ciprofloxacin and levofloxacin.
AsiaOne
10-07-2025
- AsiaOne
Fulfilling a childhood dream: RSAF pilot enlists after JC, takes part in first NDP, Singapore News
For many, flying is often associated with holidays or relaxation — but for Rachel Wong, being in the cockpit was the ultimate dream career. Speaking to AsiaOne on July 4 at the National Day Parade (NDP) Air Participation briefing held at Paya Lebar Air Base, the 27-year-old captain recalled how her ambition first took flight. "When I was young, I would always watch the NDP on TV and see the fighter planes soar past. I thought it was really cool and that I'd want to be a part of it one day," said Wong. She added that after completing her studies at Anglo-Chinese Junior College, she enlisted to pursue her dream and has now been with the Republic of Singapore Air Force (RSAF) for nine years. A passion for flying runs in Wong's family. Her father is a former F-16 pilot, and her mother holds a private pilot's license. This year marks Wong's first time taking to the skies as an F-16 pilot for the National Day Parade celebrations — an experience she described as exciting but with a "different feel". She will be participating in the enhanced salute to the nation as well as the jet formation flypast. For the first time in NDP history, the mobile column showcasing Singapore's military and civil defence assets will be integrated with an aerial flypast comprising 22 aircraft flying in four distinct formations over the Padang. These formations — the Multi-Axis Flypast, Jet Formation Flypast, Helicopter Formation Flypast, and Transport Formation Flypast — will be synchronised with various land vehicle segments during the Defending Our Nation and Our Strength in Action segments of the mobile column. She explained that participating in a larger, coordinated parade sequence brought a new level of intensity and teamwork compared to her previous flights. "It's something different yet exciting. We have many aircrafts and different platforms that are participating this year. Each platform has different requirements so this in itself, is a deconfliction challenge," said Wong, referring to the multiple "It really takes strong teamwork to pull it off and we have to all do our part well in order for it to be successful." Wong also shared that, in preparation for the NDP, she has undergone multiple simulator sessions and flight rehearsals, in addition to three full combined rehearsals to perfect the aerial formations. Aerial displays to commemorate SG60 This year's NDP celebration on Aug 9 will feature a total of 26 aircraft from the RSAF. In addition to the iconic state flag flypast and enhanced salute to the nation at the Padang during the National Anthem, there will also be aerial displays to commemorate SG60, while highlighting the capabilities of the Singapore Armed Forces. These include special formations and manoeuvres executed by F-15SG and F-16 fighter jets such as a diamond cross turn. Besides the main parade, the RSAF will engage Singaporeans in the heartlands with a special aerial segment from 5.30pm to 6.20pm. A state flag flypast, carried by a Chinook helicopter and escorted by a pair of Apache helicopters, will make its way across various heartland locations. Two state flags will be flown simultaneously along separate routes — the western route will cover areas such as Bukit Batok, Woodlands, Choa Chu Kang, Jurong, and West Coast, while the eastern route will pass through Seletar, Punggol, Sengkang, Pasir Ris, Tampines, Bedok, and Marine Parade. To bring the National Day celebration closer to the people, the RSAF will also conduct an island-wide flypast over five heartland sites on August 10 as part of the NDP heartland festivities, which will also feature the mobile column and carnival activities. [[nid:719012]]
