It’s a mineral that is very easy for the body to lose… You can’t magic magnesium!
Nowadays, we are at a disadvantage environmentally. Our soil contains less than 70% of the minerals content compared to 100 years ago and magnesium is not replenished by most growers.
Top Tip: If you grow your own… You can put magnesium sulphate (Epsom salts) on your own veggie patch to enrich your produce.
- A LACK of magnesium is implicated in so many conditions:
- Poor circulation,
- Heart attacks,
- Blood pressure issues
- Sexual dysfunction
- Kidney problems
- Sleep issues
- Muscle pain
- Autoimmune disorders
Magnesium deficiency is often misdiagnosed because it does not show up in blood tests – only 1% of the body’s magnesium is stored in the blood.
So, what is happening that makes magnesium so important?
This is the science bit….. at a Cellular level…. we have 4 electrolytes that play a part in good health:
Calcium & Sodium.
These 2 inhabit the outside of the cell for the most part.
Now if you have one or more of these:
– a stressful lifestyle,
– a poor diet consisting of processed or “on the go” food, which is high in saturated fats, sugar & salt,
or, if you have lots of
– milk products,
– wheat-based foods.
Then your body will be highly acidic. This starts changing the gut bacteria … And compromises the ability to process and absorb nutrients and then these factors make these 2 electrolytes over dominant.
Amongst other things, this has the effect of attracting water uptake – and extra sodium (salt) leads to bloating.
Magnesium & Potassium
These inhabit the inside of the cell and their role is to draw in lipids (fats) and clear out toxins from the cell.
At night magnesium and potassium move back into the cell to help the liver cleanse and detoxify ready for the next day.
First thing in the morning then, this is the happy situation for our cells but as the day progresses the charge in the cell is released and magnesium is lost.
In people with an auto-immune disease, such as Fibromyalgia and ME this movement is being hindered. Magnesium is important for energy in the cells (ATP) and we know that Magnesium is particularly good for ME type illnesses.
With an imbalance of these electrolytes, the cell is dehydrated or the cell is in a state of tension.
This is because Calcium and Sodium = constriction
And Potassium and Magnesium = relaxation
This inability for the cells to relax leads to conditions such as Asthma, Migraines. and Restless Legs Syndrome.
We are also more prone to Arthritis as Calcium is held in the joints.
Higher levels of Calcium also affect the formation of Arteriosclerosis and effects Cholesterol levels.
Magnesium is key to managing constipation as we need both movements of relaxation and constriction to create peristalsis. If magnesium levels are low there is no relaxation phase.
Magnesium also helps to keep stress hormones under control. Stress strips the body of magnesium. Leading to anxiety … Palpitations….and Weight loss…. or sometimes Weight gain. We also need magnesium to produce Serotonin, anti-depressants such as Prozac don’t replace magnesium!
Magnesium opens the glucose channels in the cell wall … So, without it insulin bounces off the cells. This is a factor in Insulin resistance and Polycystic Ovary Syndrome. At the point of ovulation, magnesium levels drop. In the last 2 weeks of the menstrual cycle, they are very low. Because magnesium helps to process fats if they are lacking then you can’t produce Prostaglandins (the sex hormones) that balance the glandular system.
If suffering from PMT symptoms such as bloating and headaches are relieved by magnesium as this mineral changes the brain chemistry to establish a better electrolyte balance.
So, can you take too much? Yes, you could get hypotension! But this is only likely if on a low calcium diet. However, our food is rich in Calcium and is very commonly fortified.
Not only is Magnesium more prone to lose than any other, it is also very difficult to digest, as the cell wall, particularly if dehydrated, is hard. This is more common if you have low stomach acid and it is recommended that you improve stomach acid and peptides to ensure effectiveness.
When you take away stress ..which creates dehydration by the way…. the better you will digest your food. This is why it’s important to relax when you eat. We also need to address our thoughts, our body pH and practice how to breathe.
And finally – your CHOCOLATE CRAVINGS could be down to magnesium deficiency.
Take magnesium away from food.
Drink 2 litres of water a day and add liquid chlorophyll. (Phtyolife)
Improve your digestion, with apple cider vinegar or correct supplements (contact Gill for advice)
Look at alkalising your body with appropriate foods. (Correct breathing helps this too)
It takes up to a year to build up magnesium stores in the body – eating magnesium-rich foods will help but it is advisable to take a good quality supplement. I only use and recommend Body prime (I take 2-4 a day) you can get some here using my access code for a 10% discount 1810778
Look here too for the spearmint flavoured Chlorophyll drink mentioned above – Phytolife.
Dietary sources: Green leafy vegetables aren’t the only foods rich in magnesium and chlorophyll. Here are the top 10 foods high in magnesium that you will want to add into your diet. Amounts required for basic maintenance:
(Men RDA 400 milligrams and Women RDA 310 milligrams a day)
- Spinach — 1 cup: 157 milligrams
- Chard — 1 cup: 154 milligrams
- Pumpkin seeds — 1/8 cup: 92 milligrams
- Yogurt or Kefir — 1 cup: 50 milligrams
- Almonds — 1 ounce: 80 milligrams
- Black Beans — ½ cup: 60 milligrams
- Avocado — 1 medium: 58 milligrams
- Figs — ½ cup: 50 milligrams
- Dark Chocolate — 1 square: 95 milligrams
- Banana — 1 medium: 32 milligrams
Other foods that are also high in magnesium include salmon, coriander, goat cheese and artichokes.
DR. GILL BARHAM
Is a Transformational Elite Health Coach, and Author of “The Heart of a Woman – How to look after the heart you give to the world.”
A Member of the Association of Transformational Leaders – ATL and
International Award Winning Speaker and “Miracle Molecule Host” for RADIO W.O.R.K.S. WORLD™ of
“Light hearted Conversations with People of Significance” and
“The Vitality Show”
Helping 1 million lives a year, every year, by addressing the global mega health trends of the 21st century.