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Tom's Guide
2 days ago
- Health
- Tom's Guide
I take magnesium for sleep, but can a varied diet deliver the same results? I asked three experts
I started taking magnesium glycinate when I was in the throes of insomnia. I wasn't in the right headspace for loading up my plate with magnesium rich foods back then, so supplements filled the gap. Taking magnesium has since become part of my nighttime routine – a deeply ingrained habit. But after recently adding more healthy foods to my diet I'm thinking of ditching my magnesium glycinate supplement altogether. I spoke to three registered dieticians to gain a better understanding of magnesium supplements versus magnesium rich foods for sleep. Here's what they told me… Magnesium is a vital mineral that plays a key role in helping you to relax, in addition to regulating your circadian rhythm (sleep-wake cycle). As Dr Leah Kaylor, Ph.D. MSCP explains: 'Magnesium supports sleep by regulating melatonin and enhancing GABA (calming neurotransmitter). 'Magnesium can influence inflammation and cortisol, both of which can disrupt sleep.' So magnesium is important for sleep (and endless other functions), but how much does the average person need? According to the NIH Office of Dietary Supplements, men need around 400-420mg of magnesium a day, and women need 310-350mg a day. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. However there are other factors to consider, says Elizabeth Huggins, Registered Dietician at Hilton Head Health Wellness Resort and Spa: 'The ideal daily intake depends on your age, sex, and health conditions, including pregnancy.' 'Supplement only when clinically indicated,' advises Dr Kaylor. I've been doing a lot of research into magnesium rich foods as I prepare to ditch my supplement, and the good news is there are lots of options to pick from. 'Nuts, specifically almonds, cashews and peanuts, chia seeds and pumpkin seeds are high in magnesium.' Explains Huggins, RDN. Individuals can meet their magnesium needs by consuming magnesium rich foods daily and using dietary supplements to fill dietary gaps 'Other great choices for a source of magnesium include leafy greens, whole grains, legumes and beans. Certain fatty fish such as salmon or halibut also contain magnesium.' 'It is possible to meet magnesium needs through diet; however, many people don't get the recommended amount.' Dr Kaylor adds. As for me, I've been adding more pumpkin seeds and black beans to my diet (I've always eaten spinach and almonds). 'Individuals can meet their magnesium needs by consuming magnesium-rich foods daily and by using dietary supplements to fill dietary gaps.' Says Holiday Durham, PhD, MS, Registered Dietitian at Amway. Here's a breakdown of how much magnesium is in each of the most popular recommended foods, according to the USDA's FoodCentral Database: I've been supplementing my diet with magnesium glycinate, and this is the one experts seem to favour too. 'Evidence suggests that magnesium glycinate is one form of magnesium that the body may more readily absorb,' Holiday Durham, RD, tells me. Dr Kaylor agrees: 'Magnesium glycinate is the least likely of the magnesium family to cause GI distress.' According to registered dietician Huggins, GI distress can include, 'nausea, diarrhea and abdominal cramping. Magnesium supplements also have the potential to interfere with medications (including cholesterol lowering statins.) There is also a risk in people that have kidney disease.' If you do supplement, don't expect an immediate effect. I only noticed a difference in my sleep after a couple of weeks of taking magnesium glycinate. 'Its effects tend to be gradual, typically becoming noticeable after one to two weeks of consistent intake.' Explains Dr Kaylor. 'In the Abbasi et al. trial, improvements in sleep were seen after eight weeks of daily intake.' Personally, I have found success with taking a regular magnesium glycinate supplement when I've had trouble sleeping in the past. But around the time I started taking it I was also practising better sleep hygiene, one of the most powerful tools I learned for easing insomnia. 'As a sleep expert, magnesium can be a small part of a much larger plan to develop better sleep habits,' agrees Dr Kaylor. '[Magnesium] is not a magic bullet. Its effects are typically modest at best. 'Instead people should focus on a solid wind down routine, consistency in sleep/wake times, and stress management.' Elizabeth Huggins, RDN, also recommends focusing on the whole picture: 'There are a number of factors that influence sleep quality so it's important to take a holistic approach. 'A balanced diet that includes foods with adequate amounts of magnesium are part of the approach to help promote better sleep. 'Some studies have found that magnesium intake can help us sleep better, but there are contradictory findings. Ultimately, more research is needed to learn more about the interaction of how and who it might help.'
News18
28-05-2025
- Politics
- News18
Bangladesh's Controversial Service Law Is Sparking Nationwide Employee Unrest. Here's Why
Curated By : Last Updated: May 28, 2025, 11:32 IST Civil officials protest inside the Secretariat building in Dhaka, demanding the repeal of a government order giving it greater power to sack employees for disciplinary breaches. (AFP) Bangladesh is in the throes of yet another protest, this time as government employees take to the roads to demand the repeal of the Public Service (Amendment) Ordinance, 2025, which grants the government sweeping powers to dismiss civil servants without due process. On Tuesday, Bangladesh's interim government led by Muhammad Yunus deployed paramilitary forces at the secretariat to quell protests that entered the fourth consecutive day. News agency PTI reported that paramilitary Border Guard Bangladesh (BGB), the police's Special Weapons and Tactics (SWAT) unit, and elite anti-crime Raid Action Battalion (RAB) were stationed at the entrances of the secretariat complex housing ministries and important offices. WHAT DO THE NEW RULES SAY? As per the Dhaka Tribune, the Public Service (Amendment) Ordinance, 2025, issued by the President on Sunday, allows the government to fire employees for four types of disciplinary breaches through a show-cause notice, without initiating formal departmental proceedings. Power To Dismiss Or Suspend Without Due Process: The ordinance allows government authorities to suspend or dismiss civil servants unilaterally, without conducting formal inquiries, disciplinary hearings, or providing an opportunity for defence. This bypasses the traditional safeguards that require an independent investigation or administrative tribunal before taking such punitive actions. The government can act swiftly to remove employees considered problematic or disloyal without the usual procedural protections. Enhanced Executive Control Over Civil Servants: The new rules expand the powers of ministers and other executive officials to monitor, control, and direct the activities of civil servants. This includes tighter oversight on day-to-day functions and greater authority to issue instructions that civil servants must comply with. It reduces the autonomy traditionally enjoyed by bureaucrats in carrying out their duties. Restriction On Employee Rights And Protections: The ordinance limits or removes several job security protections for civil servants. Civil servants lose or have restricted rights to: Appeal against disciplinary measures, access transparent grievance procedures, and participate in unions or collective bargaining. The provision weakens civil servants' ability to defend themselves against arbitrary decisions. Expanded Grounds for Disciplinary Action: The ordinance broadens the list of offences or behaviours that can trigger disciplinary actions, including vague categories such as 'conduct prejudicial to public interest" or 'disloyalty." These open-ended terms give the government a free hand to interpret and apply disciplinary measures, potentially targeting dissent or opposition within the civil service. Changes to Promotion and Appointment Processes: The rules also affect promotion criteria and appointment procedures by increasing the role of political considerations. There is a shift towards executive discretion in appointments and promotions, reducing merit-based and seniority-based advancements. This risks politicising the bureaucracy and undermining professional standards. Imposition of New Reporting and Accountability Mechanisms: Civil servants are now subject to stricter reporting requirements and are expected to provide regular updates and justifications for their work. The ordinance may also require the declaration of assets and tighter scrutiny of activities to prevent corruption, but critics argue these mechanisms can be used selectively or abusively. WHY ARE EMPLOYEES PROTESTING? According to the protesters, the ability of the government to dismiss employees without due process has created widespread fear and uncertainty, undermining morale and job stability. Many see the ordinance as a violation of fundamental rights, including the right to a fair trial and protection against arbitrary punishment. Employees also fear that the rules could be used to target dissenters or those who do not align politically with the current interim administration, leading to a loss of neutrality within the civil service. Critics argue that these rules could hamper the independence and effectiveness of the civil service, as fear of arbitrary dismissal might discourage officials from making impartial decisions or speaking up against malpractices. The protesters, have described the ordinance as an 'unlawful black law" and were seen chanting slogans rejecting it, such as – 'The fire has been lit in our blood," 'Abolish the unlawful black law," 'Employees reject this illegal law," 'We will not accept it," 'Unite 18 lakh workers," and 'No compromise, only struggle." The unrest is unfolding amid rising national frustration with the interim government, which has held power for the past nine months amid mounting calls for fresh elections. Critics contend that under the leadership of Muhammad Yunus, the country's law and order situation has deteriorated, and the lack of a democratically elected government is intensifying political instability. HAS YUNUS LOST THE PLOT? After Sheikh Hasina's exit, Nobel laureate Muhammad Yunus was appointed to lead an interim government tasked with overseeing a transition and organising fresh elections in Bangladesh. However, Yunus's regime has faced mounting criticism from various quarters due to its handling of governance, policy decisions, and political management during this turbulent period. Critics argue that Yunus's interim government lacks democratic legitimacy since it was not elected by the people. This has led to widespread distrust and skepticism about the regime's authority, which is exacerbated by delays in holding elections. Despite promises to conduct elections by a certain deadline, delays and uncertainty have fueled political instability and public frustration. This has amplified calls for a return to an elected government. Swipe Left For Next Video View all Under Yunus's administration, inflation has risen sharply, straining household budgets and provoking worker protests, especially in sectors like garment manufacturing. Protests by garment workers and other labour groups over low wages and poor working conditions have highlighted growing economic discontent. The political turmoil and governance challenges have unsettled Bangladesh's international partners and investors, with international human rights organisations expressing concern over crackdowns on protests and suppression of freedoms during the Yunus regime. News world Bangladesh's Controversial Service Law Is Sparking Nationwide Employee Unrest. Here's Why
The Independent
15-04-2025
- Entertainment
- The Independent
13 hit film franchises that should have quit while they were ahead
The year is 2025 – and Hollywood is in the throes of franchise fever. For better or worse, the modern film landscape is dominated by sequels, prequels, spin-offs and reboots. The old adage, 'always leave 'em wanting more', has never been less heeded. Sometimes a film franchise ripens with age – it matures and finds new, exciting ways of exploring material. In 2023, for instance, the John Wick franchise hit new heights with the ambitious, propulsive John Wick Chapter Four. Or take Mission: Impossible. After a couple of misjudged sequels by John Woo and JJ Abrams, Tom Cruise's spy franchise hit its stride with its fourth entry, Ghost Protocol, and has only grown in popularity and acclaim since. From Toy Story t o the recent Planet of the Apes reboots, the last decade has seen several franchises go from strength to strength, avoiding the sort of decline that has historically dogged Hollywood sequels. This list isn't about them. Rather, below is a roundup of all the franchises that simply did not know when to quit; the ignominious sagas that continued to release new entries long after the magic was gone. From Harry Potter to Ghostbusters, here are 13 franchises that should have ended – but didn't. Die Hard Few franchises have enjoyed as straightforward a decline as the Die Hard films: every time Bruce Willis put on his tatty vest, the returns would diminish by 20 per cent or so. The third entry, buddy cop film Die Hard with a Vengeance (1995), was still a perfectly good cat-and-mouse thriller – but by the time of Die Hard 4.0 in 2007, the franchise had yippied its last ki-yay. A Good Day to Die Hard (2013) somehow took things from bad to worse. It was indisputable: Die Hard had died, hard. Fast and Furious Some franchises come out the gates in a flash; others take a while to go through the gears. The Fast and Furious franchise is an example of the latter, ballooning over time from a modest street racing drama to a bombastic thriller of world-ending stakes. The 2015 film Furious 7 saw the franchise reach the zenith, but everything since has been underwhelming. Between F9 and bonafide stinker Fast X, it feels like Vin Diesel and co have simply run out of road. Ghostbusters It's a testament to the enduring appeal of Ivan Reitman's 1984 sci-fi comedy that they are still trying to churn out sequels – despite pretty much all of them so far being duds. The badly received GhostbustersII put a kibosh on the franchise for decades; 2016's gender-flipped reboot was flat and forgettable, sexist backlash notwithstanding. Worst by far was 2021's Ghostbusters: Afterlife, which saw the decrepit return of the original franchise stars, including a CGI recreation of the late Harold Ramis. At this point, it's clear Ghostbusters needs to be laid to rest – who you gonna call? Halloween There have been a staggering 13 films in the Halloween franchise – all stemming from John Carpenter's 1978 horror classic. Naturally, the series has gone through highs and lows, but the roundly well-received 2018 legacy sequel Halloween seemed to make it all worthwhile. What a shame, then, that the franchise went for two more bites of the pumpkin: the dire Halloween Kills (2021) and the execrable Halloween Ends (2022). Harry Potter/Fantastic Beasts The Harry Potter films may have peaked with its third entry, Alfonso Cuarón's moody Prisoner of Azkaban (2004), but Warner Bros can be forgiven for adapting the subsequent four entries in JK Rowling's popular book series. What is less forgivable, however, is the Fantastic Beasts spin-off. The dreary and imaginationless fantasy series proved so lacklustre that the saga was abandoned after just three films. Still, three too many... Indiana Jones There's no real consensus on when it was that Indiana Jones went bad. Some hardliners might say Temple of Doom (1984). Others, the cornball antics of Last Crusade (1989). Kingdom of the Crystal Skull (2008) is probably the most popular answer – but even that film has a cadre of staunch defenders. For me, it was Dial of Destiny that finally pushed this franchise into the ravine. Whichever way you slice it, though, it's clear Harrison Ford's whip-cracking adventurer should have hung up his hat sooner than he did. Jurassic Park Steven Spielberg's inimitable dinosaur adventure Jurassic Park remains a landmark of blockbuster filmmaking, even 30 years after its premiere. Its sequels not so much. The first two follow-ups were good in spells – though not a patch on number one – but the three subsequent Jurassic World movies were a bigger mistake than John Hammond's decision to launch a prehistoric theme park. Lord of the Rings/Hobbit You can see why New Line Cinema was keen on a Hobbit trilogy: Peter Jackson's original three Lord of the Rings films were an undisputed triumph of large-scale fantasy filmmaking. Lightning may have struck thrice, but six times was sadly out of the question – the follow-ups turned out to be a bloated mess of narrative filler and shaky CGI. The MCU The most expansive serialised franchise of the modern era, the Marvel Cinematic Universe (MCU), seemed, for a long time, too big to fail. Over the course of more than 20 films, the superhero saga built up a massive audience of loyal fans. The climactic crossover entry Avengers: Endgame (2019) became, for a while, the biggest movie of all time. (Avatar has since reclaimed the crown.) Since that apex, however, enthusiasm for the MCU has started to dwindle. Despite a slew of new films, not to mention a deluge of straight-to-streaming TV shows, Marvel's costly 'Phase Four' featured several of its weakest efforts; the prospect of another decade of the MCU looms like a tsunami of cinematic sewage. Pirates of the Caribbean The original Pirates of the Caribbean never should have worked. Based on a theme park ride, the film took a genre that hadn't been popular for decades – buccaneering pirate adventure – and somehow made it popular. The initial installment, The Curse of the Black Pearl, was, however, followed up by four increasingly wretched sequels. By the time of 2017's Salazar's Revenge, Johnny Depp's franchise was thoroughly lost at sea – without a hint of treasure in sight. Spider-Man 3 Everyone knows where it went wrong for Sam Raimi's Spidey trilogy (the emo haircut! The dancing!). After two films, which successfully redrew the boundaries for what superhero comic adaptations could achieve, Raimi's trilogy-capper ended in a web of half-baked storylines. It's a shame that Raimi's planned fourth entry, featuring the gamehunting villain Kraven, was ultimately shelved in favour of the poorly received Andrew Garfield reboot. Who knows? Redemption may have been on the cards. Star Wars Is there any franchise quite so prone to jumping the shark as Star Wars? George Lucas's sci-fi saga has vaulted enough marine animals over the years to fill a mid-size aquarium. When did it all go wrong? The infamous Holiday Special? The roundly disliked prequel trilogy? The radically divisive The Last Jedi? The unforgivable Rise of Skywalker? As tepid TV spin-offs continue to roll out (see: Ahsoka), it's clear that the franchise is now far, far away from being the global sensation it once was. The Terminator The minds behind the Terminator franchise ought to know what makes a good sequel – after all, they're responsible for one of the best. James Cameron's T2: Judgement Day is that rarest of things: a follow-up to a great film that manages to be even greater. Alas, by the time of the flimsy Terminator 3 in 2003, the series' own ugly metal endoskeleton was showing, and the subsequent sequels – Salvation, Genisys and Dark Fate – were all varying degrees of awful. 'I'll be back' has never sounded like a less appealing prospect.
