Natural health: I awake feeling tired - could it be the breakup with my boyfriend?

Magnesium as a supplement improves the quality of your sleep

I get seven hours of sleep every night, but am exhausted when I wake. I’m in my mid-30s, enjoy my work, and get plenty of exercise. I recently broke up with my long-term boyfriend, which may be partly to blame.

Emotional strain can impact the quality of our sleep. Deep restorative sleep is necessary for the body’s repair and rejuvenation. A lack of quality sleep will exhaust you, increase stress, and impair immune function.

Magnesium as a supplement improves the quality of your sleep, supports nerve health, and produces serotonin. Take a multi-pronged approach by supplementing with magnesium, using a topical product, such as magnesium spray, before bed, and adding magnesium-rich foods to your diet.

Fish, artichokes, bananas, figs, grains, prunes, dairy products, nuts, beans, beet greens, broccoli, legumes, parsnip, pumpkin, spinach, fermented soy products, squash, courgette, tomatoes, and potatoes are all good sources of magnesium. If you choose to supplement, take 300-350mg daily.

I’m in my 50s and paying the price for not wearing SPF on the back of my hands, which are now covered in brown age spots. What would you suggest?

While our skin naturally changes and pigmentation issues are expected, hyperpigmentation and age spots can be minimised through topical treatments, supplementation, and preventative measures. Several botanical extracts are used in natural topical treatments due to their antioxidant, anti-inflammatory, and brightening properties.

Liquorice extract helps with hyperpigmentation by inhibiting tyrosinase, the enzyme responsible for melanin production. This supports even skin tone without irritating, a common issue with some topical products that address sun or age spots.

Bearberry extract, derived from the leaves of the bearberry shrub (Arctostaphylos uva-ursi), contains arbutin. Arbutin is a natural alternative to hydroquinone, a commonly used agent to treat pigmentation, and is gentle enough to be used on sensitive skin. Alpha arbutin is a highly stable extract derived from bearberry that can be found in several natural skin-brightening creams and serums. It works synergistically with other ingredients, such as niacinamide, vitamin C, and hyaluronic acid that even out skin tone, address scarring, and improve skin texture.

Niacinamide is a form of vitamin B3 sourced from plants and often synthesised for use in skincare. It reduces hyperpigmentation and protects the skin against further damage. It also fades dark spots by inhibiting melanosome transfer between melanocytes and skin cells.

Green tea can be a useful beverage for reducing inflammation and regulating pigmentation issues. It is rich in polyphenols, specifically epigallocatechin gallate (EGCG), which can help with post-inflammatory hyperpigmentation (PIH).

Aloe juice contains aloin, a natural depigmenting compound. It can be taken internally to reduce inflammation, and the juice or gel can be applied topically to minimise age or sun spots.

Ensure your diet is rich in antioxidants, particularly dark berries and brightly coloured fruits and vegetables, to heal and even your skin tone. You can take antioxidant supplements. However, the body responds more favourably to antioxidants in food.

A diet rich in essential fatty acids and healthy fats is important for skin health and condition. Equally, avoid trans fatty acids, highly processed seed oils, sugar, colours, and flavours. Supplementing with vitamin C (at least 3,000mg daily) is worth considering, as this nutrient is necessary to repair and prevent cell damage.

Remember that natural remedies and skin preparations won’t provide magical, instantaneous results, but when used consistently, they will improve your skin.

NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.