Solving the big doubt about the most effective supplement to sleep better: magnesium or melatotine

Melatonin is perhaps in the most popular supplement for people with mild or occasional problems to reconcile sleep. But it is not the only one. In recent years, magnesium has become another well -known alternative, a Nutritional supplement to which we also attribute the ability to lend a hand when we have a hard time. Choosing between one and the other is not simple, There is no higher alternative To the other. Both supplements have demonstrated some capacity to facilitate sleep but the way they do differs completely. This implies that each of these supplements can be more useful in certain contexts, while the other could help us in different situations. Understanding the differences between them can help us choose in a better informed way between one alternative. The Melatonin sometimes receives the nickname of “sleep hormone.” As its name suggests, it plays a central function in our Circadian rhythmthat is, our sleep cycle. This compound is synthesized by our own body in the pineal gland and is released at night, when our senses begin to perceive the disappearance of daylight. Its function is to transmit the message that the time has come to sleep. Melatonin supplements have the objective of making this hormone transmit their sleep message to the brain even when our body does not consider that it is time to synthesize it by itself. Despite his growing popularitywe may not have heard about magnesium as sleep -related nutrient. This element is central to the biochemical processes developed by hundreds of enzymes in our body. Among these processes is the synthesization of melatonin. This would be a way in which magnesium could help us fall asleep, but perhaps it is not the main one. According to Experts explain Medical newsthis element plays a key role in tasks such as muscle relaxation. Exercise against calcium (which we use in contraction), blocking its action channels and thus helping our muscles relax. In addition, magnesium is also linked to other neutraltansmiores, such as Aminobutiric gamma acid (GABA). In this context, magnesium regulates the signs of this neurotransmitter, which again translates into “calm and relaxation.” The usefulness of magnesium as it helps when sleeping It has been observed by Some studiesbut it should be noted that there are still many doubts about their real ability to achieve this goal: some experts warn of the existing limitations in scientific literature. This was pointed out for example a systematic review of literature and meta -analysis published in 2021 In the magazine BMC Complementary Medicine and Therapies. Different ways, different uses Melatonin stands out in contexts in which our cycle of vigil and sleep is disrupted. An example is the Jet lag that we suffer when changing abruptly from spindle. Adjusting our sleep cycle to a new schedule can be difficult, depending on the magnitude of change and personal circumstances. The supplements can offer us the melatonin we need to sleep at night until our body can end up adjusting to change. Magnesium, meanwhile, stands out for its help to muscle and psychological relaxation. This can help improve sleep quality and reduce the impact of anxiety About our sleep cycles. What if I combine them? Combining supplements can be an option in certain cases. According to Some experts suggestmelatonin has an advantage when helping us with “adjustments” in the short term in sleep; while magnesium has a broader range of benefits. Many of the clinical trials that have investigated the effect of magnesium on our dream have been based on trials on which a combination of substances. Combination that generally included not only magnesium but also melatonin. This strengthens the idea that this combination has the ability to help us with our sleep problems, at the same time that is also one of the reasons that skeptical experts of the use of magnesium as a supplement use. After all, if we have only proven that it works in conjunction with other compounds, we have no forceful evidence of its solo use. The side effects of melatonin and magnesium supplements are mild, but like any drug, it is convenient to meet them when deciding on a treatment. Among the possible adverse effects more common from melatonin They meet the headache, dizziness, nausea and diurnal drowsiness; But there have also been cases of vivid or nightmare dreams, short -term depression, irritability, constipation or diarrhea, among others. The side effects of magnesium are also usually mild, although also Their contraindications should be considered. The adverse effects of this supplement usually appear when consumed in high doses and usually have a gastrointestinal character, including diarrhea, nausea or vomiting. In Xataka | I put myself in the hands of some “sleep headphones” in the hope of reconciling sleep. It has come out regular Image | Vladislav Musekov / Beelith USA

There are influencers chaining marathons for “solidarity.” Doubt is whether extreme sport really serves for that

Seven marathons in Seven consecutive days distributed throughout the planet, three races of 40 kilometers run in just day and a halfcomplete two Ironman In terms of a monthchain marathons non-stop Throughout a week … it sounds for science fiction version fitnessbut they are all real challenges assumed over the last months (or years) by athletes from Spain, in some cases with amateur profile. And almost all share two characteristics, in addition to the physical impact that they entail for them: a great visibility and a solidarity approach. Those who assume these careers of races often do so to raise funds that then dedicate to medical research, but with each test they are driving a few questions: do these tests make sense, beyond the one who wants to give each athlete? How do they affect your health? Are they just performances? Kilome -free bar. There are those who demonstrate their solidarity becoming a volunteer collaborator of an NGO, who donates clothes or food and who weers the shoes, goes out (or takes a plane) and is running kilometers as if there were no tomorrow. Examples are a few and, precisely because of the great echo they achieve, a simple search on Google arrives to find them. In 2020 a Basque set out to run A triathlon per month In a square to get funds for an electric chair, in 2021 another Madrid triathlete He decided to chain Two Iroman in a month to support the fight against cancer already finally 2024 Coach He commented with his plans to complete three times in a row one of the toughest ironman on the planet to, among other things, help “become aware of the true human potential,” in his own words. Are there more cases? Yes. Those above are just a handful of examples taken from a quick search on Google, but there are more, enough. A Catalan athlete has set out to run seven marathons in a week (about 295 km) to get funds for the ELA and a few days ago a influencer Extreme Sports A fan, Valentí Sanjuan, completed Another test Same amazing: he ran five consecutive marathons on five continents to finance the fight against childhood cancer. “I ran three marathons in a day and a half almost without sleep. It was hard,” explained to The newspaper After finishing the challenge, which culminated on Saturday in the center of Barcelona. A similar approach had The challenge than the too influencer Sergio Turull (pitufolow) assumed a few months ago: he went through Spain from top to bottom, from rate to Cap de Creus, in In infarction timewhich demanded that he assume some 65 kilometers a day. In addition to testing your personal abilities, the challenge sought to raise funds to fight childhood cancer. The case of Verdeliss. If there is a media example and that has achieved repercussion, it is however that of Verdelissbusinesswoman, influencermother of eight children and athlete who recently finished an equally extreme challenge: chanting seven marathons in seven days organized in different corners of the world, from Dubai to Perth, Antarctica and Miami, passing through the Spanish capital. The test was also accompanied by a message with solidarity dyes: the idea was to give visibility and gather funds to investigate A rare disease. But … Is money collected? Yes. The challenges give visibility to the causes that will lead and, at least in the most media cases, serve to raise funds. For example, in ‘My grain of sand’ it can be seen that Sanjuan has raised 20,400 euroswell above the 10,000 that had been marked as a goal, and Verdeliss’s challenge would have translated into 35,000 euros For a girl with Menke-Hennekan syndrome. As for Turull, I would have achieved some 58,000 euros. There are even more striking cases, such as the British corridor Gary McKeeprobably the most extreme of all. In fact he has won the nickname of ‘Marathon Man’. The BBC counts How he managed to raise one million pounds touring a route of 42 kilometers each and every one of the days of 2022, often before joining his work. It was polished 20 pairs of shoes. The approach was again solidary: money is collection For Macmillian Cancer Support and West Cumbria Hospice At Home and in fact the athlete has received remarkable recognition and the thanks of relatives with cancer. Solidarity (and something else). The big question is … to what extent are these challenges effective as fundraising campaigns? Do they have more implications? Do they compensate for the impact of the tests on the runners? The undeniable thing is that in cases such as Verdeliss, in which the protagonist is a influencerthe challenge has another consequence: expands clearly Its visibility and media impact, reinforcing an exhibition that is already considerable in networks. In the case of the Basque athlete, before even the running shoes, It transcended that its marathons would star in a documentary for Movistar Plus. Sanjuan Explain who has recorded another for Prime Video and Turull’s career have also been Video captured. The three add thousands of followers in Instagram either YouTubewhich gives more visibility to your deeds. The key: money. Another key is the cost that the challenges and funds that collect. Sanjuan explains, for example, that during his last challenge he had to sleep on flights low cost, And he says: “It has cost us the return to the world 2,800 euros.” “He ate what they gave us on the plane and slept in tiny seats.” In the case of Verdeliss the intercontinental challenge, which implied several flights, was made within the framework of the World Marathon Challengea circuit that demands considerable payment from participants. The mail assures That the Basque has disbursed around 39,000 euros, although she guarantees: “Everything leaves my pocket.” Between them they gathered more than 50,000 euros for their respective solidarity causes, but it is also true that there are other solidarity actions, such as auctionscollections or Exhibitionsthat gather thousands of euros without … Read more

If the question is whether your company can include you in a work WhatsApp group, the AEPD leaves no doubt: it depends on who pays

In many companies, WhatsApp groups or from any other social network, they have adopted the role of a communication board, from which the company or those responsible for employees They organize shiftsroutes or vacations of its employees from a single channel. However, despite being very convenient for the organization of the company, adding employees to These groups It is an exhibition of your private data. Is it legal that the company includes you in one of these Work groups of work? The answer: depends d. Use of WhatsApp on personal mobiles The Spanish Agency for Data Protection, supported by a sentence of the 2019 National Court established the pillars of the use of mobile devices in the workplace, indicating that employees are not obliged to use or install applications for professional use. That is, if the mobile in which the line that will be included in the WhatsApp group is personal, or the line itself is, is installed, or The company cannot force the worker to be part of the group. Including that number in a WhatsApp group without the express consent of the employee would violate article 5 of the Organic Law 3/2018, of December 5, on the Protection of Personal Data and guarantee of digital rightsviolating the right to individual privacy. The legal protection of this assumption was reinforced with the arrival of the Teleworking 10/2021that in its article 17.2 it indicates that it is the company who must provide any material or device that employees may need to develop their work. If to develop that work, the employee needs a mobile with line for communications with the company, or for the time registrationyou must facilitate it. Use of WhatsApp in the company’s mobile The scenario changes completely when the mobile or line is owned by the company, not the employee. In that case, the company can use that resource as it creates convenient and may include those lines in a WhatsApp group, without the employee being able to refuse to it. This use is part of the organization of work by the company according to the Workers Statute. However, the company must justify the group’s need, assume the cost of the line and establish clear rules on its use. Right to digital disconnection In any case, whether the mobile is personal and has the employee’s consent, as if it is a corporate mobile, The right to digital disconnection must be respectedas established in article 20 bis of the Statute of Workers and in article 18 of the Teleworking Law. This section specifically indicates: “Workers have the right to privacy in the use of digital devices made available to the employer, to digital disconnection and intimacy in the use of video surveillance and geolocation devices in the established terms in current legislation on personal data protection and guarantee of digital rights. “ This means that, in any of the cases, the worker is not obliged to answer Out of your working hours, unless it is subject to any of the exceptions due to justified urgency. This right is protected by various labor laws and their breach would result in economic sanctions for the company that could range between 751 euros and 7,500 euros. In Xataka | Signing with the fingerprint at work was legal. In Europe they have decided that they are no longer and threaten to fine Image | Unspash (Dimitri Karastelev)

the injury that sows doubt after the two titles he won ‘touched’

Novak Djokovic faces this Friday a new semifinals of grand slamin search of his eleventh crown of the Australian Open and the 100th title of his career. Your rival will be Alexander Zverevbut all eyes are still on the detail that marked their victory in the quarterfinals against Carlos Alcaraz: the injury he suffered in the first set. Was it legitimate? The situation has generated controversy. During the broadcast of the match, John McEnroe hinted that the Serbian’s physical problems might not be entirely true: “This is not the first time we have seen this. Don’t be fooled,” said the winner of seven majors during the Channel Nine broadcast. Even Alcaraz himself expressed his doubts about it. The truth is that Djokovic has already won his last two titles in Melbournein 2021 and 2023, surrounded by injuries that raised questions: an abdominal injury and a tear in the thigh, respectively. Now, the question is whether history will repeat itself. Djokovic took the day off this Wednesday after spending 3 hours and 37 minutes on court in his victory over Alcaraz. During the match, he felt discomfort in his left thigh and needed to be bandaged after the ninth game of the first set. “I’m not going to go into details because I’m still in the tournament, but it’s a similar feeling to 2023,” said the Serbian, recalling the three-centimeter tear suffered in the days prior to the tournament two years ago. That injury would not prevent him from lifting his tenth title in the Rod Laver Arena. Given the doubts about the veracity of his physical problems, Craig Tileydirector of the Australian Open, already had to come to his defense in 2023. On that occasion, Djokovic declared: “When others get injured, they are victims. If it’s me, I’m pretending. I don’t need to prove anything to anyone. I have the resonance this year and the abdominal one. They will be in my documentary if I feel like showing them. In 2021, when he won his ninth Australian crown, controversy was also present. Djokovic mentioned an abdominal tear that occurred in the third round against Taylor Fritzbut that did not stop him from winning the remaining four games to win the trophy. This is how he ‘played’ with Alcaraz The most recent case, that of Alcaraz, shows how Djokovic’s mental games can throw his rivals off balance. Despite having shown physical problems at the beginning of the match, the Serbian ended up winning 4-6, 6-4, 6-3 and 6-4. After the match, Djokovic explained on the court: “If I had lost the second set, I don’t know if I would have continued playing. I started to feel better. When the medications stop taking effect, we will see what the reality is tomorrow.” Later, at a press conference, he admitted that his behavior during matches can affect his opponents: “I understand that it is not comfortable playing against someone who you don’t know if he is going to retire or not. Is he moving? Is he running? What is happening?” For his part, Alcaraz did not hide his discomfort with the situation. “In the first set it was already seen that he was having physical problems, that it was difficult for him to move. When I won the first set, I was thinking about attacking the second, not letting him breathe,” explained the Murcian. Carlos Alcaraz laughs next to his box during the match against Djokovic EFE Less innocent, the pupil of Juan Carlos Ferrero He emphasized that the Serbian’s problems disappeared as the match progressed: “Everyone has seen the problems he had in the second set and then they disappeared, and in the end we played a great third and fourth set.” Alcaraz hinted at his doubts about Djokovic’s statements: “Someone who was thinking about retiring if he had lost the second set would not have played that way.” Although he did not want to go into details, he added: “I’m not going to go into details.” In that same press room, minutes later, Djokovic spoke about his injury in a huddle with the Serbian press: “Now I have a lot of work to do with Miljan (Amanovic, his physiotherapist). And it is necessary because we have to evaluate the situation of the injury to work as much as possible immediately. That is my main concern for the next game: to be physically fit, because a victory like this lifts you up emotionally and mentally,” said the Serbian. This Thursday it will be tested. Djokovic’s history is full of ‘miraculous’ recoveries. In the past Roland Garros, for example, he left the tournament and just two days later he underwent a small intervention on his right knee. That put his participation in the Paris Olympics in doubt, but he competed and ended up winning gold. Seamless. Now, with the eyes of the world on him, Djokovic will look to write another chapter in his story in Melbourne. If anything has become clear over the years, it is that his physical and mental strength makes him one of the biggest challenges for any rival, even when he seems to be ‘touched’. Let Zverev tremble and Jannik Sinner.

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