Living Valley Health Retreat

MIGHTY MAGNESIUM – The King of Minerals!

BY Kirsten Sweeney - Naturopath

Can you guess what Magnesium does for us in our bodies? If you guessed everything, you are right… well, almost everything…

Magnesium helps with our moods, promotes great sleep, improves our energy and even helps keep our hormones in balance.

It regulates muscle contractions while acting as a natural calcium blocker, helping muscles to relax. Magnesium is central to a healthy heart rhythm, as it transports other electrolytes such as calcium and potassium into cells.

Magnesium keeps calcium in solution, thus playing a major role in the prevention of arteriosclerosis. Magnesium supplementation can reduce depression in just two weeks. Adequate dietary magnesium alleviates constipation.

Now the science.

Why are you most likely deficient in this mineral?

Emerging evidence confirms that nearly two-thirds of the population in the Western World is not consuming the recommended daily amount of magnesium. Here are some of the reasons: • Processed foods contain very little magnesium. • Most soils these days are seriously depleted. • Cooking and processing depletes magnesium. • Alcohol, coffee, sugar, soft drinks and various medications trigger an excretion of magnesium through the urine. • High stress levels in today’s world deplete our magnesium. • Digestive disturbances impede absorption, e.g. Coeliac disease, Crohns, Dysbiosis. • A Vitamin D deficiency, which is common in Western cultures, reduces gastrointestinal absorption of Magnesium. • Common medications (e.g. some antibiotics, antacids, and hypertensive drugs) diminish absorption of Magnesium. • Excessive sweating. • Glyphosate, the most common pesticide used in the world today, has been found

to chelate minerals, depleting the body of magnesium and other important nutrients.

What are the tell-tale signs that you may be deficient in Magnesium?

Low energy and fatigue, muscle weakness and cramps, muscle aches, hormonal problems such as PMT, high blood pressure, headaches and migraines, sleep issues such as insomnia, mood issues such as anxiety and stress, heart flutters or palpitations, nausea, anxiety, dizziness and poor memory and confusion.

What are the best ways to increase our Magnesium levels?

Consumption of magnesium-rich foods such as: • Dark green leafy vegies like spinach, kale, broccoli and collard greens. • Almonds, cashews, Brazil nuts and quinoa. • Pumpkin seeds, chia seeds, hemp seeds. • Dark chocolate. • Avocados. • Yoghurt.

Supplementation

For most people, an increase dietary intake of magnesium will not be enough. A supplement will be required. Magnesium supplements come in differing forms and are absorbed differently. I recommend seeking the advice of a naturopath before buying supplements.

Living Valley carries a range of magnesium powders and tablets. Here are some of the proven benefits: • Stress - Magnesium dampens the effects of stress hormones to promote calming sleep. It relaxes muscles and reduces cramping. • Brain - Magnesium protects the brain from memory loss. It improves mood, concentration and learning and lowers anxiety, helping to keep you calm during stressful times. • Blood sugar - Magnesium improves blood sugar control, which can positively impact

weight, reduce sugar cravings and support energy levels. • Energy - Magnesium fuels your energy when you become stressed. The body uses magnesium to boost energy production, supporting good health. • Asthma – Magnesium has been shown to improve symptoms of asthma. • Vitamin D and Osteoporosis – Magnesium is needed for conversion of Vitamin D into its active form, supporting calcium absorption and metabolism. • Migraine headaches - Magnesium is strongly recommended by a Cochrane Review as a treatment for migraine headaches • Depression - A systematic review found that magnesium supplementation helps prevent depression and serves as a natural antidepressant. • Sleep - Supplementation with 500mg of Magnesium has been associated with improvement in insomnia, sleep efficiency and melatonin production. • Smoking - Magnesium administration for four weeks in heavy smokers resulted in significant decrease in the number of cigarettes smoked. • Heart - Magnesium helps with cardiovascular health, helping to lower blood pressure levels and improve vascular and endothelial function. • Hormones - Magnesium helps with menopausal, perimenopausal symptoms, premenstrual tension and hormonal imbalances. • Hyperactivity - Magnesium supplementation has been shown to significantly improve the indices of children with attention deficit and hyperactivity. • Chronic Fatigue - A study on Chronic

Fatigue Syndrome found that those treated with supplemental magnesium reported improved energy levels, a better emotional status, and a reduction in pain. a