Helen Revans, EPT holistic nutritionist
Whether it is a body part or an even a mood – those symptoms are signs of magnesium deficiency. This critical mineral is responsible for over 300 enzyme reactions and is found in all your tissues -- yet mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax. That is why the list of conditions that are found related to magnesium deficiency is so long. In fact, there are over 3,500 medical references on magnesium deficiency. You might be magnesium deficient if you have any of the following symptoms:
• Muscle cramps or twitches • Muscle pain, tightness • Insomnia • Irritability • Sensitivity to loud noises • Anxiety • Autism • ADD • Palpitations • Angina • Constipation • Headaches • Migraines • Fibromyalgia • Chronic fatigue • Asthma • Kidney stones • Diabetes • Obesity• High blood pressure • PMS • Menstrual cramps • Irritable bladder • Irritable bowel syndrome • Reflux
In our society, magnesium deficiency is a huge problem. By conservative standards of measurement (blood, or serum, magnesium levels), 65 percent of people admitted to the intensive care unit -- and about 15 percent of the general population -- have magnesium deficiency.
Why are we so deficient? Many people eat a diet that contains practically no magnesium -- a highly processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium). When was the last time you had a good dose of sea vegetables (seaweed), nuts, greens, and beans? If you are like many Westerners, your nut consumption mostly comes from peanut butter. Add to this that Magnesium levels are decreased by excess alcohol, salt, coffee, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, diuretics (water pills), antibiotics and other drugs, and some intestinal parasites.
Furthermore, magnesium is often poorly absorbed and easily lost from our bodies. To properly absorb magnesium, we need a lot of it in our diet, plus enough vitamin B6, vitamin D, and selenium.
How to Stop Draining Your Body of Magnesium
• Limit coffee, colas, salt, sugar, and alcohol • Learn how to practice active relaxation • Ask your doctor if your medication causes magnesium loss (many hypertension or diuretic drugs can cause this. Eat Foods High in Magnesium such as: Kelp, almonds, cashews, buckwheat, brazil nuts, dulse, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, spinach, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic
Use Magnesium Supplements
The RDA (minimum amount needed) for magnesium is 300 mg a day. Most of us get far less than 200 mg. Some may need much more depending on their condition. Most people benefit from 400 to 1,000 mg a day. The most absorbable forms are magnesium citrate, glycinate, or taurate, although magnesium bound to Krebs cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements).
Side effects of too much magnesium include:
· Diarrhea (often avoided if you switch to magnesium glycinate)
• Most minerals are best taken as a team with other minerals in a multi-mineral formula.
• Taking a hot bath with Epsom salts (magnesium sulfate) is a good way to absorb magnesium without GI effects.
• People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.
Try this tasty, vegetarian recipe tonight for a great way to get a good dose of Magnesium! Serve it with brown rice & sprinkle some crushed almonds on top.
RECIPE: https://www.jamieoliver.com/recipes/vegetables-recipes/saag-paneer/