According to
numerous sources, a common culprit behind all of these ailments, and others, is
a magnesium deficiency.
You may have
heard of magnesium referred to as the “Master Mineral“. The reason for this is
that more than 300 vital bodily functions depend upon your having an ample
supply of magnesium in your system.
When you
don’t have enough magnesium, you may find yourself suffering from a wide
variety of symptoms including:
Severe
Premenstrual Syndrome Symptoms
Feelings of
Anxiousness
Restless Leg
Syndrome
Excessive
Irritability
Migraine
Headaches
Excessive
Tiredness
Bacterial
Infections
Muscle
Twitching
Cramped
Muscles
Unstable
Moods
Muscle
Cramps
Inability to
Sleep
Trouble
Relaxing
Fungal
Infections
Kidney
Damage
Dental
Caries
Liver Damage
Weight Gain
Constipation
Joint Pain
Weakness
Impotence
Diabetes
Obesity
It’s easy to
see that getting the right amount of magnesium in your daily diet and health
routine is of the utmost importance. In fact,
according to Norman Healy who is a neurosurgeon and a specialist in pain
medicine, all illnesses are linked in some way with magnesium deficiency. Dr.
Healy says that magnesium may be an important part of the cure to all types of
illness.
Magnesium
Supports Every Part Of Your Body
Magnesium
can be found throughout the body from the teeth to the blood cells to the
bones. It is essential in regulating calcium, sodium and potassium. It is also
needed to promote excellent cellular health and assist your body in performing
more than 300 biochemical functions.
For example,
the antioxidant, glutathione, depends upon magnesium for synthesis.
When your
body is suffering magnesium deficiency, it does not do so in silence. You will
notice a wide variety of symptoms and red flags. Unfortunately,
many people ignore the signs and symptoms of magnesium deficiency. Here are a
few things you may experience if you are in need of magnesium:
1.
Headaches:
Without
ample magnesium, you may experience chronic headaches and migraine headaches.
This is because magnesium balances your body’s neurotransmitters. Adding
between 360 and 600 milligrams of magnesium to your daily diet can
significantly reduce the frequency and duration of your headaches.
2. Muscle
Cramps:
Many people
believe that leg cramps are normal and something that we just have to put up
with, but this is not true. More often
than not, leg cramps are caused by magnesium deficiency because magnesium plays
a vital role in controlling muscle contraction and neuromuscular signals. Eating a
diet that is rich in magnesium will help reduce leg cramps and symptoms of
conditions such as restless leg syndrome.
3. Anxiety
& Insomnia:
In today’s
world, inability to sleep is also often accepted as being normal. Additionally,
many people take medication for anxiety on a regular basis without giving it a
second thought. The fact is,
insomnia and anxiety are both symptoms of magnesium deficiency. Magnesium is
needed for a bodily process known as GABA function which helps you to feel calm
and relaxed.
4.
Hypertension:
Just as many
people regularly pop pills in order to sleep and reduce anxiety, taking
medication to control hypertension is also commonplace in the world today. In many
instances simply increasing magnesium, potassium and calcium in the diet will
help lower and regulate high blood pressure. A study conducted
by the American Journal of Clinical Nutrition indicates that a magnesium rich
diet may reduce stroke risk by as much as 8%.
5. Diabetes:
The
development of type 2 diabetes is currently in epidemic proportions in the
Western world. Even very
young people are developing this life-threatening disease, which can predispose
an individual to a great number of health complications. According to
a study conducted by the American Diabetes Association, diabetics (both adults
and children) have very low magnesium levels.
“Magnesium
deficiency has been associated with insulin resistance (IR) and increased risk
for type 2 diabetes in adults…(and) Serum magnesium (is) significantly lower in
obese children.“ [source] Increasing
magnesium in the diet by as little as 100 milligrams daily has been proven to
help reduce blood sugar levels.
6. Chronic
Fatigue:
If you feel
extremely tired on a regular ongoing basis, you may be suffering from chronic
fatigue. This is a symptom of magnesium deficiency. A study conducted
by the University of Maryland Medical Centre found that increasing magnesium in
the diet by 300 to 1000 milligrams a day has a significant, positive effect on
energy levels.
7.
Fibromyalgia:
Just as type
II diabetes is plaguing the Western world in epidemic levels, so is
fibromyalgia. This complex
condition exhibits a combination of symptoms that are indicative of magnesium
deficiency, including tenderness in the joints, insomnia, excessive fatigue and
all-over pain. A study
which can be found in the publication, Magnesium Research, states that
increasing magnesium in the diet can significantly reduce the tenderness and
pain caused by fibromyalgia.
Additionally,
adding magnesium to the diet improves blood markers.
Does
Everyone Have Magnesium Deficiency?
Some people
are at greater risk of suffering magnesium deficiency than others. Inability to
absorb magnesium can be inherited or developed due to lifestyle.
The five
main groups that are at risk for magnesium deficiency are:
1.
Diabetics:
People
suffering from type 2 diabetes tend to have trouble absorbing magnesium due to
increased urination. Adopting a whole foods diet that is low in sugar and that
shuns processed foods can help correct this problem.
2. People
With Digestive Difficulties:
Those who
suffer from digestive disorders such as irritable bowel syndrome, Crohn’s
disease or celiac disease have a hard time absorbing magnesium.
3. Drinkers:
People who
drink alcohol to excess usually suffer from magnesium deficiency. This is
because alcohol, which is an anti-nutrient, hampers the absorption of vitamins
and minerals. Drinking
more than two glasses of wine weekly (or the equivalent) can be damaging to
your liver and your immune system. It can also disrupt your sleep, cause gut
bacteria imbalance and promote premature aging.
4. Older
People:
Mature
people and senior citizens experience a drop in magnesium levels because they
often do not eat an adequate amount of magnesium rich food.
5. Patients:
People who
are taking antibiotics may experience a drop in magnesium levels because and
about ask do damage to the digestive tract. They unbalance the friendly fauna
in the digestive tract and this makes it difficult to absorb magnesium.
How Can You
Get Ample Amounts Of Magnesium?
It can be
hard to get enough magnesium from food these days because the soil in which we
grow our food is becoming more and more depleted of minerals. Before
factory farming, individual human farmers followed the wise practice of
allowing their fields to fall fallow every seven years. Giving the
soil a rest for a year helped it to regenerate and kept the nutrients in the
soil high and vibrant. Today, the
practices of intensive factory farming, planting genetically modified crops and
mono crops and the use of chemicals and pesticides have stripped the soil of
minerals. Be that as
it may, there are still foods that are higher in magnesium that you should try
to include in your diet. Among them are:
Sunflower
Seeds
Pumpkin
Seeds
Sesame Seeds
Black Beans
Mung Beans
Sweet Corn
Spinach
Bananas
Flaxseed
Potatoes
Oatmeal
Broccoli
Almonds
Cashews
Tofu
Peas
What Is the
Right Amount of Magnesium?
According to
the National Institutes of Health (NIH) women need 320 milligrams of magnesium
daily. Men need 400 milligrams. Pregnant women should get between 350 and 400
milligrams.
It is
important to note that you should take calcium along with magnesium. Dr. Andrew
Weill, alternative health practitioner says that you should take twice as much
calcium as magnesium every day.
There are
many different types of magnesium supplement available, and they perform
different functions here is a quick list for your reference:
1. Magnesium
chelate is easily absorbed and can be found in a wide variety of foods.
2. Magnesium
chloride oil is a topical form of magnesium supplement. It is particularly
useful for athletes as well as people with digestive disorders. This type of
magnesium supplement is very helpful for easing muscle pains and healing skin
irritation and wounds.
3. Magnesium
citrate is a combination of magnesium and citric acid. In low doses it is
helpful for improving digestion and preventing constipation.
4. Magnesium
threonate is an easily absorbed form of magnesium that is capable of
penetrating mitochondrial membranes.
5. Magnesium
glycinate is easy to absorb and does not have the laxative effect of some other
types of magnesium supplementation.
Every Body
Needs Magnesium
It’s
important to remember that magnesium is the most abundant mineral in your body.
It can be found throughout the body in abundance when you are getting enough
magnesium in your diet.
Magnesium is
necessary for almost every function and every tissue of your body. It helps
support good heart health, reduces the risk of chronic pain and even wards off
such extremely serious conditions as cancer.
Many people
do not realize that magnesium is often administered in the hospital setting to
deal with such diverse conditions as seizure disorder and heart failure.
A study
published by the Journal of Intensive Care Medicine flatly states that ICU
patients suffering from magnesium deficiency have a 50% greater chance of dying
than those who do not.
Nonetheless
fully 80% of Americans do suffer from magnesium deficiency.
What Can You
Do about Magnesium Deficiency?
To avoid
magnesium deficiency, it’s important that you eat a healthy, whole foods diet
that consists of foods that are as close to their natural state as possible.
Avoid sugar,
artificial colours, artificial flavours and sweeteners. In short, do not eat
processed foods!
Especially
avoid:
Water
Containing Fluoride
Soft Drinks
Caffeine
Alcohol
Sugar
Salt
Be sure to
include foods in your diet that will help support good gut health because
having a healthy gut increases your ability to absorb the magnesium you consume.
Be sure to
eat plenty of fresh fruits and veggies for the enzymes they contain. Include
fermented foods and natural yogurt in your diet for the probiotics.
You may also
wish to supplement with magnesium. Some medical professionals believe that
magnesium oil is far superior to any other type of magnesium supplementation.
Be sure to discuss your options with your own health advisor
to ensure you are taking the type and amount of magnesium supplementation that
is best suited to you and your needs.
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