BETH ANN DICE, MIDLIFE TRANSFORMATION COACH

Wellness Wednesday

  • Home
  • Schedule
  • About
  • Blog
    • Wellness Wednesday
    • Eating for Wellness
    • Random Archived Stuff From My Old Life
  • SHOP
    • Recipe Club
    • Natural Skin Care
    • Polar Wellness
    • Shakeology
    • Amphipod
  • Contact

7/17/2019

Magnesium 101: What You Really Need to Know

0 Comments

Read Now
 
Magnesium is one of those nutrients we don’t hear about too much, despite the fact that it’s one of the most abundant minerals in our bodies.
​
Moreover, it’s the fourth most abundant mineral that we have!

So what role does magnesium play?
Do we really need to be consuming magnesium or taking supplements?
Let’s find out…
  • Magnesium helps lower our stress levels. In fact, magnesium is often referred to as the “relaxation mineral.” Serotonin, which is a natural mood stabilizer found mostly in our digestive system, requires magnesium for its production. Therefore, it is recommended that we take magnesium to help manage our stress, anxiety, and mood disorders. In turn, a magnesium deficiency can affect our stress level and emotional state.
  • Magnesium is used in hospitals and given to patients intravenously who are having heart palpitations – the magnesium helps slow down their heart rate.
  • Magnesium is necessary for numerous chemical reactions in our body, including making DNA.
  • Magnesium helps maintain our brain function by relaying signals between our body and our brain. It prevents overstimulation of nerve cells, which could result in brain damage.
  • Magnesium helps regulate muscle contractions – it opposite to calcium to help our muscles relax. Magnesium is commonly recommended for treating muscle cramps.
  • Magnesium has also been linked to helping reduce the risk of many diseases, including arthritis, heart disease, and diabetes. Several studies have shown that migraine headaches are associated with low levels of magnesium.
Despite magnesium being so abundant in our body, many people don’t get enough of it.
Some studies say that up to 68% of adults don’t get enough magnesium in accordance with the recommended daily intake (RDI).

So how much magnesium should we be consuming on a daily basis to keep our body functioning as it should?Adult men should consume 420 mg/day, while adult women should consume 320 mg/day.
​
There could be consequences from consuming too much magnesium or not enough magnesium:
  • Too much magnesium can cause various symptoms, including diarrhea, nausea, vomiting, lethargy, and irregular heartbeat.

    Therefore, you might not want to take a supplement that contains magnesium if you are already getting enough magnesium through your food and other sources.
 
  • A magnesium deficiency (called hypomagnesemia) could lead to various health conditions, including muscle twitches and cramps, osteoporosis, fatigue, high blood pressure, asthma, heart disease, and diabetes.

Now that we know the importance of magnesium, where do we find magnesium?

Good news! There are plenty of magnesium-rich natural food sources.
  • Pumpkin seeds (check out the recipe below for making Creamy Pumpkin Seed Butter)
  • Raw almonds and cashews (raw nuts are better than roasted nuts – roasted nuts lose magnesium during the roasting process)
  • Dark chocolate
  • Black beans, peas, and soybeans
  • Green leafy vegetables (spinach)
  • Whole grains (oat bran)
  • Herbs (coriander, chives, dill, sage)

Magnesium can also be absorbed through the skin, so consider using a magnesium oil or lotion that contains magnesium.

But, clearly the easiest (and yummiest) way of getting in your daily magnesium - is to include plenty of food sources high in this multi-tasking mineral, such as creamy pumpkin seed butters! Get the recipe right here 
REFERENCES:
https://www.healthline.com/nutrition/what-does-magnesium-do
http://www.magnesium.ca/

Share

0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

Details

    Archives

    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    December 2018
    November 2018
    October 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    January 2018

    Categories

    All
    Acne
    Attitude
    Bean Salad
    Bloating
    Blood Sugar
    Bone Health
    Brain Health
    Breakfast
    Brunch
    Carbs
    Cold
    Common Cold
    Confidence
    Cooking
    Cortisol
    Dehydration
    Diabetes
    Digestion
    Energy
    Exercise
    Fitness
    Food
    Gas
    Glycemic Index
    Goals
    Goal Setting
    Habits
    Heart Disease
    Heart Health
    Hormones
    Illness
    Longevity
    Meditation
    Mindfulness
    Mindset
    Mood
    Negative Self Talk
    Purge
    Remedies
    Routine
    Sick
    Skin Care
    Sleep
    Stress
    Vitamin D
    Water
    Wellness
    Workout
    Workout Recovery

    RSS Feed

Connect

315-887-1182

Member Login

Not a member? Click for more information.

Interested in Working With Me?

Let's see if we'd make a great team!

Picture
Picture
Picture
Picture
Picture
Picture

Are You on "THE LIST"?
What is the "THE LIST" you ask?
It is my exclusive list of VIP's who want FREE wellness information and resources delivered straight to their inbox!  

I wanna be on "THE LIST"!
Privacy Policy 
Proud Member
Picture
  • Home
  • Schedule
  • About
  • Blog
    • Wellness Wednesday
    • Eating for Wellness
    • Random Archived Stuff From My Old Life
  • SHOP
    • Recipe Club
    • Natural Skin Care
    • Polar Wellness
    • Shakeology
    • Amphipod
  • Contact