In my research into vitamins and minerals, I realized that magnesium mineral is extra important.
If you experience a lot of stress, are tired, feel muscle pain or feel “mist in your head”, it could be due to a magnesium deficiency.
Menopausal women in particular can have a shortage of this essential mineral without knowing it. But men can also have a magnesium deficiency. Maybe that also applies to you, read on.
Magnesium The indispensable Mineral
More and more research shows that magnesium is the most indispensable mineral for your body. You need it for electrical stability in every cell. It is also indispensable for your brain and for your muscles. Many complaints, and also menopausal symptoms, can be related to a magnesium deficiency.
According to Dr. Sircus from GreenMedInfo may be responsible for a shortage of magnesium for more diseases than any other vitamin or mineral. Later in this article I give you an overview of possible complaints. Yet few women in the transition know anything about magnesium.
Magnesium The Relaxation Mineral
According to Dr. Mark Hyman, MD Magnesium can also be called the relaxation mineral. Hyman: “Anything that feels tense, irritated, spasmodic or stiff is a sign of magnesium deficiency, whether in your body or in your mood”. Magnesium is a cure for stress, it helps you relax and can even help you improve sleep.
In addition, magnesium is the indispensable mineral for our cells to make energy. Magnesium is responsible for more than 300 enzyme reactions. It is needed everywhere in your body, but especially in your bones, muscles and brains. If you have a magnesium deficiency, you can experience a long list of symptoms and in the most extreme cases, even heart problems.[irp posts=”4377″ name=”Magnesium Benefits – It is Much More Important Than Thought”]
Symptoms of magnesium deficiency
I will give you an overview of complaints that you may experience if you have a magnesium deficiency:
- Bad sleeping
- Sensitive to sound
- Tobben and restlessness
- Muscle pain, twitching or twitching
- Exhaustion or unusual tiredness
- Mist in your head
- Concentration problems
- Longing for sugars and carbohydrates
- Traffic jam
- Intestinal problems
- Kidney stones
- Thyroid problems
If you experience several of these symptoms, this could indicate a magnesium deficiency.
Especially if you are over forty, you have more risk of a magnesium deficiency in your body. It turns out that aging, stress and disease all ensure that your body needs more magnesium . While most adults get less magnesium as they get older than when they were younger.
Stress and fatigue
Two symptoms of magnesium deficiency are also common in the transition: stress and fatigue. Maybe you also suffer from it? Then a shortage of magnesium could be the cause. There you can do something about your diet and possibly with supplements. I will give you some tips later in this article.
Causes of a magnesium deficiency
The main cause of magnesium deficiency lies in your diet and in stress. Here I give you an overview of the 8 most important causes:
- Food with many unhealthy, unsaturated fats . If you eat a lot, eat ready-to-eat meals, eat French fries, croquettes or cheese, your intestines will endure it. The saturated fats inhibit the absorption of magnesium.
- Nutrition with lots of fast sugars increases the excretion of magnesium by your kidneys.
- Phosphates in carbonated drinks bind magnesium, so your body can not use the valuable mineral.
- Too much coffee . Coffee inhibits the absorption of magnesium by your body. My advice is to drink no more than 2 cups of coffee per day.
- Too much alcohol . Alcohol can also cause your body to have less magnesium available. If you suffer from menopausal symptoms or are overweight and would like to lose weight, it is a great step to start drinking less wine.
- Stress . Stress can be a cause of magnesium deficiency and a magnesium deficiency causes stress. This is how this problem reinforces itself! In case of an anxiety attack you have high levels of adrenaline and cortisol in your blood. These hormones inhibit the absorption of magnesium by your cells, so you can get a magnesium deficiency and even more stress …
- Decreased quality of food and drinking water. Thanks to modern agricultural methods, your diet contains less magnesium than before. Further on I give you a list of food with magnesium, make sure you eat enough of it.
- Medications can deplete your supply of magnesium. Think of the pill, insulin and antibiotics.
Point 6 is a vicious cycle of stress, adrenaline, cortisol and a magnesium deficiency. This requires extra attention from women in the transition, because many in combination with anxiety attacks also have to do with adrenal exhaustion. Adrenal exhaustion provides high levels of adrenaline and cortisol, as well as stress. These hormones extract magnesium from your body, which increases the problem.
8 Nutritional tips for more magnesium
Do you recognize multiple symptoms of magnesium deficiency? Do not panic :-). You can do a lot in a natural way with your food! Even if you want to avoid a magnesium deficiency I advise you to follow these tips. These are my tips for you for sufficient magnesium:
Eat dark green leafy vegetables
Take dark green leaf vegetables several times a week, such as spinach, kale, palm cabbage and chard. For example, start your day with the avocado banana smoothie with spinach. In the Fit & Fabulous Spa for Women in the Transition I give you more tasty dishes with dark green leafy vegetables.
In addition, take a glass of vegetable juice or wheat grass with a teaspoon of spirulina, chlorella or mixed greens every morning.
Eat nuts and pumpkin seeds
A generous eat of pumpkin seeds gives you almost 100% of the magnesium you need in a day. You can sprinkle pumpkin seeds over your breakfast or in your salad. Walnuts are also rich in magnesium. For example, take a handful of nuts as a snack in the afternoon. Choose for unroasted, unsalted nuts.
Eat fish, once or twice a week
Take fish once or twice a week, for example wild salmon or fresh mackerel (not smoked). Then you get not only magnesium but also healthy fats.
All types of beans are rich in magnesium. Take occasionally a tasty dish with lentils, beans or. Do not overdo it, because beans are pretty energy rich.
Take kelp noodles with your evening meal a few times a week. This is also good for your iodine intake. I let the noodles soak and then mix them through my dinner. You do not really taste it, but that’s how you get your magnesium and iodine. If you can not find kelp noodles, then look at kelp tablets.
Eat Half an avocado every day
Avocado is, in my opinion, one of the real superfoods. It is not only a great source of good fats, but also of magnesium. Eat half an avocado every day and you have about 7% of your daily magnesium requirement. Some people are afraid that you get fat from avocado, but that is nonsense. You need healthy fats to burn fats and avocado is packed with healthy nutrients.
Eat Fruit in the morning, 1 or 2 pieces
Bananas, strawberries and grapefruit contain magnesium. If you start your day with 1 or 2 pieces of fruit, such as in the Fit & Fabulous cure, you give your body magnesium and of course a lot of other healthy vitamins and minerals. Do not take fruit later in the day, your body no longer needs the sugars for energy and stores the sugars as fat.
Eat A piece of dark chocolate
Yes, even chocolate can be healthy :-). Then take pure, dark chocolate with at least 75% cocoa. I myself take a small piece of this chocolate in the evening after my evening meal.
If you follow these tips you will be fine with your magnesium. But not everyone always adheres to these guidelines … you might want to try a magnesium supplement.
Advice on magnesium
If you follow the 8 tips above, you will get enough magnesium. But if you feel that you have built up a magnesium deficiency, for example because of too much stress or unhealthy food, you could also take a magnesium supplement.
Then take a good one. The best recordable forms are magnesium citrate, glycinate taurate or aspartate, also chelates are good. Avoid magnesium carbonate, sulphate, gluconate and oxide. These forms are poorly absorbed by your body. They are cheap, you often find them in cheap supplements.
I hope that with these tips on magnesium I have been able to motivate you to make healthy choices. Your body will thank you :-).