Magnesium A Worthwhile Nutrient For Healthy Well-being

During the last 40 years, diligent studies & research have been proving that magnesium is a crucial nutrient supporting 350 functions in your body.

 

What Is Magnesium?

Magnesium, an important mineral for a healthy life, commonly exists in many foods; and is used in over 350 biochemical reactions that take place within the body, and if magnesium is not there, it affects other chemical reactions that may upset many systems of your body.

Indeed, every cell and organ need this mineral to function adequately. It comes up with bone health, proper brain, heart, and muscle functioning as well.

Magnesium supplements have been linked to several benefits, including fighting inflammation, relieving constipation, and lowering blood pressure.

Here the 10 Signs, what your body responds if magnesium deficient

Do you constantly feel exhausted?  yes ! Your body is crying out for more magnesium. Experiencing muscle spasms and eyes twitching? If so, it’s a sign that your body requires more magnesium. So what are some other symptoms of this condition? And what can you do to feel better? Let's find out how.

1. Blood Sugar Balance and Sugar Cravings

According to Fiona Tuck [fionatuck.com/about] a nutritionist and author of the forensic nutritionist and investigative approach into the health and well-being of burning desire to eat something sweet shows a lack of essential nutrients, inclusive of chromium and magnesium, though it owes to balance blood sugar level. 

When women are stuck in magnesium inadequacy, it's of-times connected with menstruation. And if you work out, the real reason behind these cravings, maybe your intense training for your body spends magnesium on muscle work; you definitely shouldn't ignore these unexpected changes.

2. Muscle Soreness and Cramping

If you're concerned that you've started to experience muscle soreness and cramps frequently and you feel, it's harder to work out any more; it could be that your level of magnesium is close to the ground. A study that was conducted by the Department of Pediatrics at Philadelphia's Thomas Jefferson University demonstrates that muscle fragility is one of the most common signs of a magnesium deficiency. 

If you want to solve this problem at home try to massage the affected muscles in a circular motion for a couple of minutes every day. However, it's still better to visit your health advisors and let them take proper care of this issue.

3. Insomnia

The German scientists found that magnesium provides a huge helping hand and activates your parasympathetic nervous system which basically helps your brain relax. Not only can magnesium assist you to get to sleep, but it plays a role in achieving deep and restful sleep as well; so if you lack magnesium, it's not astonishing at all. 

If you afflict insomnia and sleep troubles plus a magnesium deficiency, which is closely connected to muscle restless rather cramps, this combo can cause RLS restless leg syndrome, a really distressing condition that involves a pins sensation and an uncontrollable desire to move your legs with a little force.

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4. Vitamin D & Calcium Deficiency

Most of the people complain that Vitamin D [How Vitamin D Protect Your Bones] is not working for our body to restore the deficiency and save us from the osteoporosis, here is your answer:

The key element is Magnesium, its inadequacy that you can't fight all odds; just try out the magnesium and feel better to most.

A study conducted by the Department of metabolism at the Osaka City University Graduate School of Medicine in Japan revealed that low magnesium levels increase the risk of developing bone deformities, especially fractures, and that's because of a low amount of magnesium reduces the level of calcium in your blood as well; magnesium is and works closely connected with calcium. It's so crucial for calcium to work, so you must have magnesium.

As a matter of fact, Vitamin D and Calcium are so crucial helps bring calcium into the bone prevents osteoporosis [Say No to Osteoporosis], saving up the bones nice and strong, although we do get vitamin D as you see here, from fatty fish to eggs or to stay in sunlight, which is a number one but very few of us get sunlight because as we get older we're just not in the sun, particularly in the winter season. You can see milk and other revitalizing cereals but here's the issue.

Magnesium is necessary to transmute vitamin D within the active form into the bloodstream, let's move over here. Hence we need to transform vitamin D to the active form. Since magnesium is the key mineral that we are usually a dearth of it. Now the dilemma with magnesium is that there are many stresses, our body goes through as well as certain foods and medications that may cause us to become more deficient in magnesium.

Magnesium is the key element that we ought to increase by preferably in our diet. You can see here the various foods are affluent in magnesium. Experts always favor foods over supplements, therefore, even the majority of side effects of people's experience when taking vitamin D are actually really magnesium deficiency syndrome that can utterly be resolved in most cases.

5. Acid Reflux

Natural Pathak physician Dr. Melissa Glover says that magnesium prevents the release of food and stomach acid into the esophagus so if your system lacks it, this process reverses letting acid to enter the esophagus, which leads to a burning sensation that's often called acid reflux or heartburn. If this sounds a lot like your current condition, try out leafy green veggies or imbibe their juices, since juices help you more detoxify your body.

6. Constipation

Magnesium is closely related to your digestive system, acid reflux is undergone by constipation as well. Instead of taking ample fiber, constipation doesn't go away, and of course, a scant of magnesium can be a cause of it too. 

It has a relaxing effect on the parts of your digestive tract.  How many people out there, might have noticed that our intestines become constricted. Now people never talk about magnesium but the studies show that magnesium helps dilate the intestine. Therefore, if your system is short of this nutrient, your intestines won't work well.

7. Stress and Anxiety

We all have days when we feel so exhausted that we just want to lie down in bed all day long. If this feeling doesn't head off, be aware! You have the issue of low magnesium levels, well, magnesium has a tremendous relaxation effect, just try taking magnesium before you go to bed, you'll sleep like a baby.

This essential element is responsible for building a strong nervous system and guiding you to relax. Hence, insufficient magnesium basically brings on constant stress and anxiety even depression. Thus, don't overlook this side of magnesium's beneficence.

8. Fatigue 

Just like to stress and a state of low spirit, fatigue itself isn't always a sign of emotional friction. You may just be exhausted, but persistent fatigue is a red sign you should always pay attention to, and here where low magnesium could be the convict. 

So we should realize that magnesium helps the muscle fibers to relax, relieves tension, prevents damage and allows the body to repair quicker, and it'll get rid of lots of these chronic, particularly those people who get chronic cramps, may not be in your leg, in your thigh, in your foot or arm, you might have noticed for circulation sometimes the muscles are so easy to move around. 

The thing is, this mineral is absolutely necessary for generating energy in ourselves. Without it, you won't have enough mobility even on a cellular level. That's when you start to feel drained; just imbibe the mix vegetable juices or see your health professional abruptly.

9. Severe Headaches

If you are insufficient vitamins A, B, C, and D, it can lead to periodic headaches or feeling one side of your head, it might depend on the vitamin you're lacking. But if you're afflicted with magnesium deficiency, your condition could be worse, since it can trigger an intense migraine, it's been proven for cluster headaches. 

So this is something that if you're feeling continued headaches and you are on several pain medications; now, it's something to consider, hundreds of patients reduced headaches just by increasing magnesium. The needle-like blood vessels in your brain start to compress and expand that briskly causing extreme pain. So, examine that! It's a critic of low magnesium.

10. High Blood Pressure

Research that was conducted by French nutritionist, showed a magnesium deficiency can elevates hypertension. Other observational studies conducted in American and English scientists also opinionated; a low magnesium level may leads to rising blood pressure. 

As you may know, high blood pressure is a risk of your chances of developing heart disease; many of the patients got off their meds just taking magnesium because they've been deficient. So, having high blood pressure just doesn't merely concern improper kidneys or genetic disorder or even high sodium content, but low magnesium that will cause blood pressure to rise.

From studies that if you had been diagnosed with any kind of arrhythmias [irregular heart beat] you are feeling a lot of fluttering. It is good to see your cardio physician get it checked up, but most arrhythmias are harmless & treatable. 

Thankful to the benevolence of this nutrient magnesium that dilates the intestines as well as blood vessels, and there are some natural ways to deal with this major issue like exercising regularly, consuming less alcohol, caffeine, and not smoking. A potassium-rich diet can also be advantageous.

Seek medical help and have routine checkups! Your health professionals will find whatever it is that spikes this blood pressure, surely they help you revive to a healthy state.

How to Curb Magnesium Scarcity in Your Body

Those are the most usual signs of a magnesium deficiency; the question arises on how to resolve this snag: You can take care of this downside by changing your diet and, hence, a lot of the time it's an unhealthy lifestyle that leads to magnesium deficiency.

If you find yourself craving for chocolates. You need to understand you may be low magnesium in general, dark chocolate is very healthy for you, people usually stay away from chocolate they scared of being fatty, obviously if you start adding lots of sugar, which isn't recommended, but the cacao got lots of magnesium that chocolate has nutrients.  It‘s usually the higher percentage of cacao, so coco is roasted cacao.

How healthy chocolate is?

Here see how Dr. Weil grace chocolates

All you have to do is a hook on more of the following foods on your menu:

Add more vegetables like broccoli, Brussels sprouts, peas or green beans, seafood, for example. Salmon or tuna, avocados, fruits, especially bananas and raspberries, seeds and nuts, whole grains more specifically brown rice and oats, raisins, lagoons, for e.g. chickpeas, black beans or kidney beans, especially potatoes. 

if not having Fatty Liver, fruits like melons, oranges, and apricots, dairy products; like milk, yogurt including more of these magnesium-rich meals will help your system recover in just a few weeks; don't overlook Quinoa, it's amazing nutritional benefits and rich in magnesium. Learn more about Quinoa a nutritious diet

A well-balanced diet can turn things around and gives your body a daily dose of much-needed magnesium; yet don't forget that getting your magnesium levels back to normal, rescue from the magnesium deficiency in the future, decrease your consumption of alcohol, gluten processed foods, and white refined sugar.

How many of them describe your current condition? If it's five or more, you should definitely visit a health professional or nutritionist to figure out what's going on, first get their permission and follow their professional advice.

Experts' Recommendations for Supplement

According to the National Institutes of Health (NIH), the recommended dietary allowances (RDAs) for male adults is 400-420 mg; female adults are 310-320 mg; for pregnant females 350-360 mg daily; and for nursing women, 310-320 mg. 

Dr. Andrew Weil recommends taking magnesium with calcium, because magnesium assists in the absorption of calcium and offsets calcium’s constipating effect. Look for magnesium citrate, chelate, or glycinate, and avoid taking magnesium oxide that can be irritating to the digestive tract.

Risks Associated With High Dose

Magnesium in high doses can lead to a laxative effect or diarrhea, and high levels of magnesium in the blood can lead to low blood pressure and heart problems.

 Written by

  Wasim Noor