MJMD Garcia Medical Clinic and Diagnostics

13/11/2025

Can You Take Too Much Magnesium?

The daily upper limit for magnesium in dietary supplements and medications is 350 milligrams (mg), not including magnesium naturally found in food..

Side effects associated with taking too much magnesium include diarrhea, nausea, abdominal pain, irregular heartbeat, and cardiac arrest. The risk for side effects is higher in people with kidney disease.

12/11/2025

12/11/2025

Are you taking enough magnesium from your diet?

is an essential mineral your body needs for energy production and muscle relaxation.
You may have headaches, fatigue, or irritability if you have low magnesium levels.
Try adding foods like leafy greens and nuts to your diet for more magnesium.

07/11/2025

Is It Safe to Take Expired Vitamins?

It may be safe to take expired vitamins, but expired medications may not be effective. An "expiration date" is the last date a drug manufacturer can guarantee a medication is safe to use and works as it should at full strength. A drug's "shelf life" is how long it is considered safe to use.

The U.S. Food and Drug Administration (FDA) recommends that drug manufacturers complete studies to determine the expiration and shelf life of products. However, it is not required for all vitamins and supplements.

Taking an expired vitamin is not likely to cause you any harm. The vitamin may not be as potent or work as well. People may take a vitamin to raise their levels of a certain nutrient, lower their risk of a health condition, or treat a specific health issue. If the vitamin supplement is not potent, it may not deliver the nutrients or health benefits a person wants or needs.

Most FDA-approved medications keep at least 70-80% of their potency for one to two years after the expiration date. Some medications are not recommended for use after expiration due to safety concerns. These include nitroglycerin, insulin, and certain antibiotics.

07/11/2025

Proper Disposal of Expired Vitamins

According to the U.S. Food and Drug Administration (FDA), the best way to dispose of expired medicines is through the take-back program option. Many communities and facilities work with the Drug Enforcement Agency (DEA) to collect and safely dispose of expired medicines.

You can also remove expired vitamins from their original container and mix them with an undesirable substance, such as coffee grounds or kitty litter. Then, you can place the mixture in a sealable bag to prevent the supplement from leaking out of the garbage bag.

Avoid throwing medications directly in the trash to prevent possible risk to children and pets. Unless the label says otherwise, you should also avoid flushing your supplements down the toilet to prevent potential water contamination.

07/11/2025

Is It Safe to Consume Vitamins After the Expiration Date?

Consuming expired vitamins is generally safe as long as there are no signs of mold, discoloration, or changes in appearance.

However, the vitamins might not work as intended because their potency might decrease after expiration. So, people who rely on specific nutrients like vitamin D for bone health or folic acid during pregnancy might want to use vitamins before their expiration date.

If you notice that the vitamin smells different or has an altered appearance, please stop using the supplement immediately and dispose of it properly.

25/10/2025

How Swimming Keeps You Younger, Stronger, and More Flexible

One of the reasons Harvard experts recommend swimming is its ability to combat muscle loss — a common issue that begins in middle age and accelerates after 55. The resistance of water forces the muscles to work harder without causing fatigue or pain, improving tone and balance at the same time.

Additionally, swimming helps maintain flexibility and joint mobility. The repetitive stretching movements of each stroke promote better posture and coordination, reducing stiffness and improving range of motion. Regular swimmers often report fewer aches and greater ease in daily activities like climbing stairs, bending, or carrying groceries.

Boosting Heart and Brain Health

Beyond muscle tone, swimming has major cardiovascular benefits. It increases heart rate, improves circulation, and helps control blood pressure and cholesterol levels. A study published by Harvard Health found that adults who swim regularly have a 40% lower risk of heart disease compared to sedentary individuals.

Moreover, swimming is also linked to improved brain function. The rhythmic breathing and repetitive motion encourage relaxation, which helps reduce stress and anxiety. The increase in oxygen flow also supports cognitive function and memory — key factors for healthy aging.

25/10/2025

Why Harvard Experts Say This Gentle Exercise Beats Walking and Running

For many people over 55, staying fit can feel like a challenge. Joints become more sensitive, recovery time increases, and the risk of injury rises. While walking and running are often the first exercises that come to mind, Harvard University experts suggest that there’s a far better, low-impact activity to maintain strength, balance, and overall health — swimming.

According to research from the Harvard Medical School, swimming engages nearly every muscle group in the body without putting stress on the joints. It strengthens the heart, improves lung capacity, and enhances flexibility — making it the perfect exercise for older adults who want to stay active safely.

The Full-Body Benefits of Swimming After 55

Swimming is more than just a recreational activity — it’s one of the most complete workouts available. Each stroke involves the arms, shoulders, core, and legs, giving the entire body a balanced workout. The buoyancy of water supports your body weight, reducing impact on the knees and hips, which makes it ideal for people dealing with arthritis or joint discomfort.

Dr. I-Min Lee, professor of epidemiology at Harvard, explains that “low-impact aerobic exercises like swimming provide cardiovascular benefits comparable to running, but with significantly less strain on the body.” In other words, swimming helps you maintain endurance and strength without the wear and tear associated with more intense workouts.

11/09/2025

A study published in The Journal of Nutrition found that eating just a handful of daily may reduce inflammatory markers related to bone loss in postmenopausal women.

09/09/2025

DNA damage is assessed in users of aluminum cookware.

08/09/2025

Drinking coffee in moderation linked to lower diabetes, heart disease risk

Written by Finn Cohen on September 18, 2024 — Fact checked by Jennifer Chesak, MSJ
Does coffee, consumed in moderation, have a beneficial effect on cardiometabolic health?

A new study suggests that moderate consumption of coffee and caffeine on a regular basis could be beneficial to prevent diseases like type 2 diabetes, coronary heart disease, and stroke.
Compared with people who did not consume caffeine at all or very little per day, people who drank 3 coffee drinks per day or 200 to 300 milligrams (mg) of caffeine a day had a 48.1% or 40.7% reduced risk for new-onset cardiometabolic multimorbidity.
Experts tout many of the other beneficial properties in tea and coffee but warn that other caffeinated beverages may not have the same benefits — and that there is no causal relationship between prevention of cardiometabolic multimorbidity and caffeine.
Moderate consumption of coffee and caffeine on a regular basis may help prevent cardiometabolic multimorbidity — or the co-occurrence of cardiometabolic diseases — which includes conditions such as type 2 diabetes, coronary heart disease, and stroke, a new study suggests.

The research, published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, examined data from the UK Biobank, which is a broader database feature the health information of more than 500,000 people between the ages of 37 and 73.

The UK Biobank study data included inpatient hospital data, death registry records, primary care history, and self-reported medical conditions. After eliminating people with ambiguous information regarding their caffeine intake, the researchers were left with more than 360,000 people for analysis.