In today ' s environment, economic stress and job stress is on everyone ' s mind. Although stress can come at you in many forms both physical and mental, our bodies respond similarly to both types by increasing the use of and need for magnesium to manage the stress. Here are 10 things you need to know about magnesium nutrition that will help you concert stress.
Stress expert Andrea Rosanoff Ph. D. talks about how you can protect yourself from stress and / or mitigate it and live a healthier life.
1. Stress increases the juice of the stress hormones adrenaline and adrenal cortisone, which are regularly called the fright, spurt or fight hormones considering they help people survive during threatening situations.
2 Stress can cause magnesium shortage and a deficiency of magnesium magnifies stress. When stress becomes constant in our lives— be it mental, emotional, environmental or physical— the continual state of hypervigilence of our bodies and cells can be detrimental to our health. This is especially true when one is low in magnesium— ofttimes the plight in today’ s diet of highly clear foods. Going through a stressful word without striking magnesium can set up a destitution that, if not corrected, can linger, causing more stress and further health problems.
3. Magnesium supports our adrenals, which can be annoyed by stress. A magnesium deficiency in the body is knowing as of the many over important enzyme systems that miss magnesium, some being to blame for energy production and storage. A strain on the adrenal glands puts a strain on the magnesium dependent energy system of the body. Therefrom, a low magnesium level during stress can cause energy defect that leads to lassitude and weariness, weakening your ability to handle stress.
4. Under prolonged stressful conditions the body loses more magnesium than usual through one ' s urine and sweat, adding to magnesium inadequacy and lowering your stress defenses.
5. Magnesium is the anti - stress mineral. Without cogent magnesium, the nerve cells become concerned and over - reactive. This can cause the over - pinched person to become highly sensitive and nervous even when away from the stressful environment.
6. Feelings of nervousness, tantrum and being unable to relax may be signs of needing magnesium. The stress response involves the influx of calcium into cells, resulting in a interim, extreme change in the cells’ internal magnesium - to - calcium ratio. Regular cells at rest contain 10, 000 times more magnesium than calcium. If the amount of cellular magnesium cataract however, calcium flows into the cell when NOT required. Such an imbalance, puts the cell into a hyperactive state. This can cause unwanted muscle contraction and lead to painful cramping. The muscles need a proper magnesium - calcium balance in system to relax.
7. Stress affects heart health. Since stress depletes magnesium from your body, low magnesium / high calcium levels can cause cells to physically change. High calcium makes bones stiff and hard, which is good, but when improperly assimilated in soft tissues it becomes a problem of calcification. This stiffness in artery and heart cells can basket proper function and can be a factor in heart disease. Excess calcium on top of low magnesium station is a very extensive problem. Calcium supplements can be good for bones in a healthy body, but cannot be properly assimilated in a low - magnesium body.
Exorbitant calcium in an unbalanced body can deplete magnesium from the body and make a low - magnesium body worse.
Good organize and researcher, Mildred S. Seelig, MD, explains “ Calcium is an important essential nutrient, but it must be suspicious and controlled, and balanced by efficient magnesium if it is not to cause damage to the cells and the body as a whole. ” For these exact reasons exorbitant calcium can become a real problem, while undesirable ingested magnesium, on the other lift, is not a concern. Contrastive calcium, magnesium does not build up in the body— causeless amounts are smartly bittersweet out.
8. When stress depletes magnesium stores to an abnormally low level, arterial spasms can settlement. Now direct magnesium levels in arterial muscle cells cause the arteries to relax, or come, arteries constrict when magnesium levels are low. If this occurs in the coronary arteries, chest pain or angina can augment.
9. U. S. Department of Agriculture research shows that over half of Americans do not get enough daily magnesium in their foods. To preserve your magnesium rank, avoid refined foods, educate yourself on nutrition, eliminate stress from your life as much as possible and supplement your diet with the natural anti - stress mineral - magnesium.
10. One of the most absorbable forms of magnesium is magnesium citrate. It is available at most health food stores or vitamin shops in a powder form that can be mixed with hot or cold water.
The following ration lists the RDA’ s for nutritional magnesium. RDA is based upon specialized observations. The RDA is the amount of a nutrient that will timely the daily needs of halfway all healthy persons in an age - gender clump.
Age - Gender Covey Magnesium RDA
Milligrams / day
1 – 3 yrs 80 mg
4 – 8 yrs 130 mg
Girls:
9 – 13 yrs 240 mg
14 – 18 yrs 360 mg
Boys:
9 – 13 yrs 240 mg
14 - 18 yrs 410 mg
Women:
19 – 30 yrs 310 mg
31 – 50 yrs 320 mg
51 – 70 yrs 320 mg
Over 70 yrs 320 mg
Men:
19 – 30 yrs 400 mg
31 – 50 yrs 420 mg
51 – 70 yrs 420 mg
Over 70 yrs 420 mg
Pregnancy:
aged 14 – 18 yrs 400 mg
aged 19 – 30 yrs 350 mg
aged 31 - 50 yrs 360 mg
Lactation:
Aged 14 – 18 yrs 360 mg
Aged 19 – 30 yrs 310 mg
Aged 31 - 50 yrs 320 mg
In general, oral magnesium supplements are fairly safe, especially when ingested by people with healthy kidney function. Always consult with your doctor.
Medical Disclaimer:
The ideas, procedures and suggestions contained in this article are not intended as a substitute for consulting with your physician. All matters regard your physical health crave medical subjection. Neither the author nor the publisher shall be liable or open for any loss, injury or damage allegedly arising from any information or suggestion in this article. The opinions clear-cut in this article typify the personal views of the author and not the publisher.
No comments:
Post a Comment