Magnesium

It has been scientifically established that magnesium is the most important mineral for the heart. More than three hundred different enzymes in the body depend on magnesium . Everywhere you look, the threat of losing magnesium is in store for us from all sides .
magnesium rich foods

Do you have cramps in your legs and complain of a fast heartbeat or heart rhythm disturbance? Do you have a weak concentration? Are your muscles twitching nervously and irritable? These symptoms are often the result of a lack of magnesium in the body.

    What is magnesium for?

    This mineral is almost completely absent in that junk food stuffed with saxapom, which now accounts for more than 35% of the average person’s diet. Crops are grown on soil steadily depleted in magnesium . The body spends most of its meager supplies to clear off smog, pesticides, and many other toxic substances.

    All that remains after this is sweating and stress , as well as diuretics and other drugs. For most of us, a lack of magnesium seems an inevitable prospect. Age makes this perspective a reality. As we age, we absorb less and less of many nutrients from food, including magnesium . Due to tooth problems, we can avoid nuts, seeds, and other good food sources of this mineral. And besides, with age, we probably also take more pharmaceuticals that deplete its reserves.

    Magnesium For heart disease

    The famous American cardiologist, Dr. Atkins believes that 98% of people with heart complaints need magnesium and that magnesium will be useful to them all. For any person with a heart condition with regular intake of magnesium supplementation, the following becomes possible:
    • Irregular heartbeats become more steady.
    • Blood pressure is improving.
    • The body maintains a better balance of potassium - another mineral that is important for the cardiovascular system.
    • The heart pumps more blood without the additional need for oxygen.
    • Shrinking blood vessels relax, providing more free blood flow.
    • Attacks of angina pectoris (chest pain) are less common.
    • Due to the prevention of platelet adhesion, the likelihood of clots (blood clots) clogging up the arteries is reduced.
    • The level of HDL cholesterol rises and the concentration of LDL cholesterol decreases.

    Magnesium and diabetes

    How well the body metabolizes sugar is closely related to the magnesium content in the blood. It is this fact that makes this mineral vital for people with a diagnosis of diabetes or insulin resistance . Fluctuations in blood sugar levels in themselves increase the risk of magnesium deficiency , which, in turn, disturbs sugar metabolism even more.

    Magnesium supplements make it easier for people with type II diabetes to regulate their blood sugar. As a result, their need for oral antidiabetic drugs usually decreases and can even completely disappear. People who are prone to hypoglycemia can also level off the sharp rise and fall in blood sugar. Although this mineral does not have an equally dramatic effect on type I diabetes, it nevertheless brings significant benefits that should not be neglected.

    Magnesium and hypertension

    People suffering from hypertension with magnesium supplements can reduce or completely eliminate their need for diuretics and other drugs to lower blood pressure.
    People with hypertension tend to have lower levels of magnesium compared to those who have blood pressure closer to a healthy norm. Supplements act as a natural analogue of the calcium channel blocker - another standard antihypertensive drug - but without its harmful effects.

    Magnesium simultaneously acts on all the root causes of hypertension - excess insulin in the blood, low potassium levels and narrowed blood vessels.

    Magnesium supplements are often able to help expectant mothers and their children cope with several possible serious blood pressure disorders.

    As medicine has known for more than fifty years, magnesium is the chosen treatment for preeclampsia, a relatively common complication that occurs in the later stages of pregnancy. This complication is characterized, along with other problems, by an increase in blood pressure and water retention in the body.
    In extreme cases of preeclampsia, a woman may suffer from seizures or fall into a coma. Again, this mineral is a very effective treatment.
    According to researchers, about 60% of this kind of hypertensive complications could have been avoided if pregnant women were taking nutritional supplements containing magnesium.
    Using magnesium instead of drugs, doctors could also save some babies whose lives are in danger of high blood pressure. As described in one article in a medical journal, doctors gave magnesium to seven babies after all other medicines were unable to help them. The children were expected to die, but magnesium sulfate injections lowered their blood pressure and saved their lives.

    Those who regularly suffer from migraines need not worry about the need to visit a doctor daily in the future to achieve sustainable improvement. An excellent prophylactic measure is the oral administration of magnesium supplemented foods.

    Magnesium for muscle pain

    For anyone who has to cope with the muscle and joint pain that characterizes a rheumatic disease such as fibromyalgia, magnesium is a valuable component of an effective treatment. In addition, this element is used in doses of the order of 300-600 mg in the treatment of a similar ailment - chronic fatigue syndrome.

    It is possible that magnesium is more important than calcium to prevent and possibly even reverse osteoporosis . Although magnesium is only part of the bone tissue, it plays a disproportionately important role, balancing the intake of calcium in the body and preventing its excretion.

    Some scientists even argue that our magnesium intake is a more reliable predictor of bone density than calcium intake. With a lack of magnesium and other trace elements, the additional calcium we consume will not be deposited in the bones, but somewhere else - perhaps in the walls of our arteries.

    Muscle growth and physical strength, especially as a result of strength training, clearly depend on this mineral. Magnesium supplements have attracted great interest in the 1988 Olympics, especially rowers, weightlifters and other power sports.

    By reducing wheezing and helping to relax the muscles of the bronchi, magnesium enhances its breathing program, such as bronchitis, emphysema, and other chronic lung diseases. When administered intravenously, it completely stops an asthma attack.

    The range of other therapeutic effects of magnesium is very wide - it helps with ::
    • with chemical hypersensitivity;
    • bacterial and viral infections;
    • leg cramps;
    • kidney stone disease;
    • intermittent claudication - a violation of the blood supply to the legs, which causes pain with muscle tension.

    Consequences of Magnesium deficiency

    Mitral valve prolapse - a condition characterized by weakness of the valve in the heart, increases the release of magnesium from the body. Restoring mineral supply helps:
    • correcting low blood sugar is one of the main problems associated with mitral valve prolapse;
    • counteract fatigue, which is probably its most common symptom.
    In people with multiple sclerosis, parkinsonism, Alzheimer's disease or other types of dementia, the magnesium content in the blood is markedly reduced compared to the average norm. In many of them, an unusually large amount of aluminum is found in the brain, and this metal is known to interfere with the exchange of magnesium . Patients in psychiatric clinics also have lowered levels of this element in the blood.
    Some studies suggest that a clear deficiency of magnesium can aggravate psychiatric symptoms and cause premature brain aging.
    Scientists have not yet conducted direct human studies to determine the possible relationship between magnesium and cancer, but other data indicate a close relationship. For example, animals with a low magnesium diet can develop tumors. On the other hand, a higher incidence of cancer in humans appears to be observed in regions where soil and water contain the lowest concentrations of this mineral. In addition, radiation therapy and anti-cancer drugs deplete the body’s mineral reserves.

    Magnesium should be an integral part of any diet program to improve sleep. It not only contributes to a more complete rest, but also counteracts bruxism - involuntary grinding of teeth in a dream.

    Does magnesium help you sleep better

    magnesium for sleep
    “Sleep problems? Magnesium will help, ”you must have heard something like this at least once, and then thought whether you should start taking magnesium to get enough sleep . But does it really work? Studies have indeed found some connection between low levels of magnesium - a mineral that plays an important role in many processes in the body - and sleep disorders. But if you are worried that you are faced with a lack of magnesium, it is best to direct your efforts not at taking dietary supplements, but at changing your diet.
    "There is very little evidence that high-dose magnesium can be obtained from supplements, it gives us some advantages," says The New York Times Raj Dasgupta, professor at the University of Southern California and recognized expert in the field of sleep. At the same time, the mineral is found in products of both plant and animal origin. And our kidneys limit the excretion of magnesium from the body, so its lack is a rare occurrence if a person is healthy.

    What is important to pay attention to in the diet: make sure that you consume enough greens, nuts, legumes, bananas and whole grains, as well as fish, chicken and beef . However, it cannot be denied that for some people, the additional introduction of magnesium into the body (again, with the help of food) may be useful. These are, first of all, elderly people, as well as people suffering from type 2 diabetes, diseases of the gastrointestinal tract or fighting alcohol dependence .

    “Magnesium deficiency is associated with high levels of stress , constant nervous tension, anxiety, and the inability to relax. That is, with the key components of good sleep, ”adds Dasgupta. The expert notes that magnesium interacts with neurotransmitters, which contribute to a better and more sound sleep, so this element is really important for every person.
    A small study in Tehran involving 43 elderly people who randomly took either 500 mg of magnesium or a placebo every day for 8 weeks every day found that those who took magnesium supplements fell asleep faster and spent more time in the bed. At the same time, they did not necessarily have more sleep time than the placebo group. Another study, conducted almost 20 years ago with just 10 people, found that magnesium supplements helped people with restless legs syndrome sleep better and longer .

    But, as we all perfectly understand, in order to talk about the large-scale effect of magnesium in sleep supplements, there should be more research, and the sample in them should be more impressive. So if you are determined to take magnesium tablets, be sure to talk about it with your therapist to eliminate possible risks.

    The same thing should be done if you simply suspect you are deficient in magnesium. Because self-diagnosis and self-medication can lead to stomach cramps, nausea, and diarrhea if you are not careful. We repeat: the inclusion of a large amount of greens, nuts and whole grain products in the diet will be the best possible solution.

    Help for doctors
    An adult's body contains about 25 g of magnesium , mainly in the bones in the form of phosphates and bicarbonate.

    The physiological function of magnesium is due to its participation as a cofactor in a number of important enzymatic processes. This element is a structural component of a wide range (approximately 300) of enzymes, including ATP-dependent enzymes. This determines the systemic effect of this element on the energy processes in all organs and tissues, especially those actively consuming energy (heart, nervous system, working muscles). A wide spectrum of pharmacological activity of magnesium is associated with this .

    It has a cardioprotective effect, exerting a beneficial effect on the heart in case of rhythm disturbance, ischemic heart disease, including with myocardial infarction, improving the oxygen supply of the myocardium, limiting the damage zone. At the same time, magnesium exhibits a vasodilating effect and helps to lower blood pressure.

    Magnesium is an anti-stress macroelement that has a normalizing effect on the state of the nervous system and its higher departments (especially in combination with vitamin B6 ) in case of nervous tension, depression, and neurosis.

    In diabetes mellitus, magnesium prevents vascular complications and, in combination with zinc , chromium , and selenium, improves the function of pancreatic beta cells. With diseases of the respiratory system, it helps to expand the bronchi and relieve bronchospasm. In both cases, this macronutrient is an important factor in therapy (in combination with fixed assets).

    Magnesium has a positive effect on the state of the reproductive system. In pregnant women, magnesium prevents fetal failure (along with folic and pantothenic acids ), the development of gestosis, premature birth and miscarriage. During menopause in women, it provides a reduction in the negative manifestations of this condition.

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