11 Signs You’re Not Getting Enough Magnesium and 20 Foods to Fix It

Being a co-factor in more than 300 enzyme systems which take part in various biochemical reactions in the body, magnesium is more than necessary for our bodies to function properly.

Magnesium is involved in the processes of each nerve and muscle in the body, so magnesium deficiency leads to inability to control our muscles.  The role of this mineral in the body includes:

Active transport of calcium and potassium ions across cell membranes

• Blood glucose control
• Blood pressure regulation
• Synthesis (aka production) of DNA, RNA, and the antioxidant Glutathione
• Protein synthesis
• Energy production
• Structural development of bones

Magnesium Deficiency Symptoms

Early signs of magnesium deficiency include:

• nausea and vomiting
• fatigue
• weakness
• diarrhea
• loss of appetite
• dizziness

Symptoms of severe magnesium deficiency include:

• numbness, tingling, and muscle weakness
• seizures
• abnormal heart rhythms and coronary spasms
• muscles twitches, spasms, or cramps
• low blood pressure
• personality changes

Long-term Effects of Magnesium Deficiency

Lack of magnesium in our bodies is associated with some pretty dangerous health problems. It`s no wonder that these conditions, which are on the rise in the U.S, correlate with the significant decrease in magnesium of our food.

1. Hypertension and Cardiovascular Disease

The Athlerosclerosis Risk in Communities studied the risk factors for heart disease and serum magnesium levels in more than 14,000 African American and Caucasian people, aged 45 to 64, and then did a follow-up after 12 years. It was found that people with the highest serum magnesium levels were at 38 percent reduced risk of heart attack compared to those with the lowest.

2. Type 2 Diabetes

Low magnesium levels can lead to insulin resistance, which is the precursor to diabetes. What`s more, diabetes is associated with an increased loss of magnesium through the urine.  This not only worsens the deficiency, but affects function of insulin in the body too.

3. Osteoporosis

Magnesium is critical for the formation of bones, but it also affects osteoclasts and osteoblasts, the concentrations of the active form of vitamin D, and concentrations of parathyroid hormone. In other words,  magnesium is of utmost importance for bone mineral density, and when it is low, we are at an elevated risk of osteoporosis.

4. Migraines

Constriction of blood vessels and release of neurotransmitter linked with magnesium are one of the major headache-promoting factors.  It has been scientifically shown that migraine sufferers have low serum and tissue levels of magnesium.

Foods High in Magnesium

There are plenty of magnesium-rich foods which you can incorporate in your daily diet.  Legumes, nuts, seeds, whole grains, and green leafy veggies are the most magnesium-rich foods.

Foods with the Most Magnesium

1. Medium Banana (32mg)
2. Kidney Beans (35mg per half cup)
3. Instant Oatmeal (36mg per packet)
4. Plain, Low fat Yogurt (42mg per 8 ounces)
5. Brown Rice (42mg per half cup)
6. Baked Potato with skin (43mg per 3.5 ounce potato)
7. Avocado (44-55mg per 1 cup, cubed)
8. Edamame (52mg per half cup)
9. Black Beans (60mg per half cup)
10. Quinoa (63mg per half cup)
11. Oil Roasted Peanuts (63mg per quarter cup)
12. Dry roasted Cashews (74mg in 1 ounce)
13. Tempeh (77mg per half cup)
14. Swiss Chard (80mg per half cup, cooked)
15. Black Eyed Peas (80mg per half cup)
16. Spinach (83mg per half cup, cooked)
17. Dry roasted Almonds (80mg in 1 ounce)
18. Salmon (92mg per 2.5k ounce fillet)
19. Brazil Nuts (133mg per quarter cup)
20. Pumpking or Squash Seeds (317mg per quarter cup)

source: http://besthealthyguide.com

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Why Magnesium is the Most Powerful Relaxation Mineral Known to Man

As reported in a study published in The Journal of Intensive Care Medicine, deficiency in magnesium doubles the risk of premature death. Magnesium deficiency is also closely related with a wide array of symptoms and diseases, all of which could be prevented or reversed by adding this nutrient to your daily diet.

The Power of Magnesium and What It Can Do For You

Magnesium is the most potent relaxation mineral known to man, it is an antidote to stress and anxiety, and it can even improve your sleep.

While it is widely used in conventional medicine, we rarely think about its importance for the overall health and the things it can do for us.

For instance, magnesium is used in emergency rooms all the time, whether someone is dying of arrhythmia, is about to undergo a colonoscopy, or a pregnant woman comes in with pre-term labor or high blood pressure.

However, you don’t have to be admitted to hospital to benefit from magnesium. You can and you SHOULD start taking magnesium supplements right away!

The Relaxation Mineral

Given that magnesium is the ultimate relaxation mineral, anything that is irritable, stiff, or right can indicate a magnesium deficiency.  This nutrient takes part in more than 300 enzyme reactions and is found in all bodily tissues, including the brain, muscles, and bones. It is needed for the cells to create energy, for the muscles to relax, and for various chemicals pumps to function properly.

This is the reason why the list encompassing conditions associated with magnesium deficiency is quite long. As a matter of fact, magnesium deficiency accounts for more than 3,500 medical references.  But, despite this fact, magnesium is often ignored.

Symptoms of Magnesium Deficiency

• Headaches
• ADD
• Palpitations
• Obesity
• Osteoporosis
• High blood pressure
• PMS
• Menstrual cramps
• Irritable bladder
• Irritable bowel syndrome
• Reflux
• Trouble swallowing
• Angina
• Constipation
• Anal spasms
• Muscle cramps
• Insomnia
• Irritability
• Sensitivity to loud noises
• Anxiety
• Autism
• Asthma
• Migraines
• Diabetes
• Chronic fatigue

Magnesium deficiency is a massive problem in our society. Based on measurements like serum or blood, 15% of the general population and up to 65% of those admitted to hospitals are deficient in magnesium.

The reason for the prevalence of magnesium deficiency is very simple: Most people eat refined and highly processed diet based on white flour and meat, both of which have no or little magnesium.  They rarely eat sea veggies, greens, nuts, or beans.

In addition to this, our bodies are also depleted of magnesium due to excess alcohol, coffee, phosphoric acid, salt, intense stress, sweating, excessive menstruation, antibiotics, intestinal parasites, diuretics, chronic diarrhea, and certain drugs.

As concluded by a recent study on magnesium, “It is highly regrettable that the deficiency of such an inexpensive, low-toxicity nutrient results in diseases that cause incalculable suffering and expense throughout the world.”

Stop Draining Your Body of Magnesium

• Practice active relaxation
• Limit alcohol, salt, sugar, colas, and coffee intake
• Consult your doctor to ensure the drugs you are using don’t cause magnesium loss

 Eat Foods High in Magnesium

Some of the best sources of magnesium include garlic, dandelion greens, beans, parsley, pecans, walnuts, rye, brown rice, figs, dates, barley, cashews, Brazil nuts, millet, avocado, tofu, soy beans, collard greens, and buckwheat.

Take Magnesium Supplements

• Most people benefit from 400-1,000 mg daily
• The RDA for magnesium is 300 mg daily
• Magnesium forms with the highest bioavailability include glycinate taurate, aspartate, and citrate
• Avoid magnesium oxide, sulfate, gluconate, and carbonate, all of which are poorly absorbed
• Side effect of too much magnesium is typically diarrhea
• A good way to get the needed magnesium is taking a hot bath with Epsom salt

source: http://besthealthyguide.com

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9 symptoms of magnesium deficiency and 9 foods to fix it

Magnesium is critical for our health, and the body needs solid amount of this mineral to function optimally.  As a matter of fact, magnesium is required for all body organs, especially the kidney, muscles, and the heart. It is also worth mentioning that this vital mineral takes part in over 300 metabolic processes.

Recommended Dietary Allowances (RDAs) for MagnesiumAGE                                              MALE                      FEMALE

1-3 years	80 mg	80 mg
4-8 years	130 mg	130 mg
9-13 years	240 mg	240 mg
14-18 years	410 mg	360 mg
19-30 years	400 mg	310 mg
31-50 years	420 mg	320 mg
51+ years	420 mg	320 mg

If one fails to meet the RDA for magnesium, the body starts showing certain symptoms. Among them are:

• Abnormal heart rhythms
• Fatigue
• Weakness
• Dizziness
• Nausea, vomiting
• Diarrhea
• Muscle weakness
• Muscles twitches
• Low blood pressure

Although rare, symptoms like the ones below are also possible:

• Tremors
• Vertigo
• Memory problems
• Loss of appetite
• Anxiety
• Lethargy

Additionally, magnesium deficiency leads to conditions like diabetes, high blood pressure, respiratory issues, asthma, epilepsy, Parkinson`s disease,  osteoporosis, dementia, ADHD,  migraines, atherosclerosis, sleep disorders, and many more.

As mentioned in the very beginning, magnesium takes part in over 300 metabolic processes.  It is also known to aid the transportation of vitamin D, silica, and calcium.  It improves digestion too, and is required for the body to activate muscles and nerves and produce energy.  What`s more, it even acts as preventative measure against Alzheimer`s disease and arthritis.

What contributed to the prevalence of magnesium deficiency is the fact that modern farming methods are inhibiting our ability to get the RDA for magnesium by growing the crops in magnesium-depleted soil. Earlier, magnesium was found in the soil and thus it used to find its way in the food we eat. Unfortunately, the excessive use of fertilizers and chemicals has depleted the soil from this vital mineral.

Another thing that depletes the body of magnesium is the use of certain prescription and over-the-counter drugs.  The list includes certain acid blocking drugs, blood pressure drugs, antacids, heart medications, hormones, oral contraceptives, corticosteroids, and antibiotics.

The test that is commonly done in doctors` offices is designed to measure serum magnesium levels. However, such method fails to give the best information regarding the intracellular magnesium levels.  This basically means that this test doesn’t measure the magnesium level within the cell, where up to 99 percent of the magnesium in the body is concentrated. Currently, the bowel test is the best way to find out whether one is magnesium deficient or not.

Magnesium can be taken through supplements, such as those containing magnesium chloride, also known as magnesium oil.  Even better, there are natural sources of magnesium which can be eaten to boost magnesium levels in the body. So, while supplementation works quite well, replenishing this valuable mineral by diet is far better option.

Increase Magnesium Intake Naturally

Consuming the following foods on a regular basis is one of the best ways to increase magnesium intake naturally:

• Avocados
• Bananas
• Dark chocolate
• Dry fruits
• Dark leafy veggies
• Almonds and cashews
• Fish
• Okra
• Brown rice

source: http://besthealthyguide.com

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Warning Signs Your Magnesium, Potassium And Calcium Levels Are Off And How To Fix It!

Electrolytes are of utmost importance for our overall health, as they are the ones which carry an electrical charge. When dissolved in water, they produce an electrically conducting solution.  The main electrolytes within the body include magnesium, potassium, calcium, bicarbonate, hydrogen phosphate, chloride, and sodium.

They are typically found in liquid form, such as sweat, blood, and urine. When dissolved in water, they create electrically charged ions and allow the body to work properly.  Their major functions include regulating the heartbeat and allowing the muscles to contract.

1. Magnesium

It promotes proper heart rhythm, promotes bone strength and building,  keeps the protein fluid in check, improves digestive, lowers anxiety,  helps in muscle contraction, and supports the function of the nervous system.

2. Potassium

It keeps blood pressure in check, promotes proper function of the muscles, and it regulates heart contractions.

3. Calcium

Calcium is critical for formation of bones and teeth; it supports cell division, prevents blood clotting, and helps with nerve signaling and muscle contraction.

4. Sodium

Sodium maintains a fluid balance and it promotes proper muscle contraction and nerve signaling.

5. Chloride

Chloride`s major function is maintaining a fluid balance.

Electrolyte imbalance can be manifested in different ways, depending on which mineral is out of balance.  It is worth mentioning that elderly individuals are more susceptible to electrolyte imbalance. The major causes of this imbalance include:

• Poor diet
• Digestive issues which lead to improper absorption of food nutrients
• Hormonal imbalance or endocrine disorders
• Use of antibiotics, diuretics, and corticosteroid hormones
• Use of drugs in the treatment of cancer, hormonal disorders, and heart-related diseases
• Chemotherapy
• Kidney damage or kidney disease
• Sickness manifested by diarrhea, sweating, and vomiting, all of which lead to fluid loss

Symptoms of Electrolyte Imbalance

• Joint pain and numbness
• Irregular heartbeats or heart palpitations
• Irregular blood pressure
• Bones problems
• Frequent headaches
• Dizziness, especially when standing up suddenly
• Cramps, constipation, or diarrhea
• Fatigue (chronic fatigue symptom)
• Difficulties concentrating and an overall confusion
• Insomnia
• Restlessness
• Muscle aches, spasms, twitches, and weakness
• Fever
• Thirst
• Anxiety
• Fluctuations in weight and appetite

In case you experience some of the symptoms above, seek medical attention and get your electrolyte levels check.  You should also do some blood and urine tests as well as EKG test in order to find the root cause of the problem.

In addition to this, you may need to do ultrasounds and X-rays on the kidneys in a case of severe deficiency.  Electrolyte deficiency is diagnosed if the levels are lower/ higher than normal.

• Magnesium: 1.5-2.5 mEq/L
• Potassium: 5-5.3 mEq/L
• Sodium: 136-145 mEq/L
• Chloride: 97-107 mEq/L

Restoring Electrolyte Balance

1. Drink Enough Water

Drinking enough water maintains proper electrolyte levels and/or restores electrolyte balance.

2. Hydrate Your Body After Exercising

Drink plenty of water after your regular workout as during exercising and sweating a significant amount of electrolytes is lost.

3. Adjust Your Diet

First and foremost, you need to avoid processed and heavily fried foods and replace them with home-cooked and healthy meals.

Eat more cruciferous vegetables, avocados, cabbage, bananas, broccoli, and squash. To stay properly hydrated, consume cucumber, celery, watermelon, citrus fruits, carrots, bell peppers,  amasai, pineapple, kiwi, kefir, and yogurt. If your calcium levels are too low, eat more legumes, dairy products, veggies, and beans.

4. Check Your Medications

Certain medications, such as hormonal pills, blood pressure medications, diuretics, and antibiotics, may affect the electrolyte levels in the body.  Diuretics and laxatives changes the levels of potassium and sodium in the blood and urine, making them either too high or too low.

5. Monitor Your Sodium Intake

Most packaged and processed foods are packed with sodium, which in turn leads to kidney disease and electrolyte imbalance.  If you limit your sodium intake and maintain normal electrolyte levels, you will prevent dehydration, bloating, weakness, irritability, lethargy, and muscle cramps.

6. Supplementing

If dietary changes don’t help you regulate the levels of important nutrients in the body, consult your doctor about potential supplementing.

source: http://www.healthyfoodhouse.com

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Rub this homemade magnesium lotion on your skin to help relieve pain in minutes

For those who go for a long, vigorous walk on a regular basis, keeping the body properly hydrated, giving the body a proper rest, and keeping the skin moisturized, is a must!

Well, there is a secret ingredient which moisturizes the skin and alleviates muscle pain at the same time, thus works wonders for hikers.  The secret lies in something as simple as magnesium lotion!

What is Magnesium?

Magnesium is an extremely important mineral which is required by all cells in the body. It actually works within cells, which are the powerhouses, factories, and regulators of the body`s systems. As a matter of fact, magnesium is co-factor in more than 300 chemical reactions in the body.  Due to its cellular and molecular function, the fact that it affects all systems of the body doesn’t come as surprise. Some of the benefits of magnesium include:

• Promotes circulation
• Promotes healing and soothing of inflammation
• Stimulates the absorption of vitamin D from the sun
• Keeps energy levels in check
• Lowers the risk of diabetes
• Maintains healthy bones
• Regulates the metabolism of nutrients such as protein, nucleic acids, fats and carbohydrates
• Works as an important factor in muscle relaxation and heart health

Undoubtedly, magnesium is of utmost importance for the overall health.  Conditions which can benefit from this mineral include headache, muscle spasms, asthma, hypertension, diabetes, osteoporosis, and neurological conditions like depression, anxiety, tics, insomnia and autism. However, the standard American diet doesn’t provide your body with enough magnesium, which led to constant rise of the prevalence of magnesium deficiency.

Topical Magnesium

Applying magnesium topically is one of the best ways to reap its benefits since absorbing nutrients and minerals through the skin is far superior to ingesting them.

According to a study led by Dr. Norman Shealy of the American Holistic Medical Association in which participants had their feet soaked in magnesium flake and magnesium oil applied on a daily basis, 75 percent of them exhibited a notable increase in their magnesium levels.

Instead of getting a store-bought moisturizer, prepare your own moisturizing body butter.  Apart from moisturizing and soothing aching muscles, this butter works as natural sunblock, too.

Homemade Moisturizing Magnesium Body Butter

Magnesium Oil

Ingredients:

• 3 tbsp boiling water
• ½ cup magnesium flakes

Instructions:

Add the boiling water and magnesium flakes in a container and stir until fully dissolved.

Magnesium Body Butter

Ingredients:

• ½ cup magnesium oil
• ¼ cup avocado oil
• 3 tbsp shea butter
• 2 tbsp emulsifying wax

Instructions:

• Take a small pot and fill it to about ¼ with water
• Bring the water to boil
• Lower the heat and fit a pyrex bowl to make double-boiler
• Melt the ingredients, except for the magnesium oil
• Allow the mixture to cool down
• Blend the mixture with a hand blender and stir in the magnesium oil
• Refrigerate the butter for about 15 minutes and you are all set

source: http://besthealthyguide.com

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