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Are You Cramping? Magnesium Deficiency? What else can it CAUSE?


Magnesium is an essential mineral that is required by our bodies to perform many vital roles. It is needed in every cell function (all 70 billion of them) for energy production, regulation of enzyme reactions, especially in DNA production and a host of other functions.Our muscles use magnesium as a relaxant, and we use calcium to contract them.

Due to the lack of magnesium in our soils, the reduced consumption of magnesium in our diets, overuse of antacids, high levels of exercise and other reasons, a large percentage of our population is low in magnesium. 

Other than muscle cramping and twitching, reduced magnesium levels can lead to sleep issues, migraines and headaches, heart conditions, depression and kidney stones.
1. Sleep problems.
The paradox with getting a good night sleep is that you require energy to do that. If your cells are not producing enough energy, which will occur if your body is low in magnesium,  then sleep may be problematic. 

2. Headaches and migraines.
Due to the constriction of the small muscles in the arteries around the neck and in the head occurring with low magnesium levels, a subsequent abnormal supply of blood to the head and neck can cause some people to suffer from headaches and migraines. 

3.Heart conditions
Reduced levels of magnesium also have a negative impact on our heart muscles. In a study published in the German journal Wiener Medizinische Wochenschrift, magnesium helps maintain regular muscle contractions in the heart. When we're deficient in it, we can begin to suffer from cardiac arrhythmia (irregular heartbeats), which increases our risk of heart attacks and strokes.

4.Depression
It was common for doctors decades ago to prescribe magnesium supplements to patients suffering depression. A paper published in the journal Pharmacological Reports in 2013 concluded that magnesium supplements were effective at managing depression. It is unfortunate that today, the link between insufficient magnesium intake and low moods has been somewhat forgotten, even though this and many other studies reinforce it. 

5.Kidney stones
Many believe that kidney stones are caused by an excess of calcium. Ongoing research, however continues to show that a lack of magnesium plays an equal, if not greater, role in kidney stone formation, and that taking magnesium supplements can help. A study in The Journal of Urology showed that patients treated with magnesium experienced decreased recurrence rates of kidney calcium stones. 

What FOODS are HIGH in MAGNESIUM? 

1. Dark green leafy vegetables such as kale, spinach and silverbeet
2. Nuts and seeds such as pepitas, sunflower seeds and brazil nuts*
3. Fish 
4. Whole grains, such as brown rice, millet and quinoa *
5. Beans such as whole soy beans, kidney beans and black-eyed beans*
6. Avocado 
7. Dark Chocolate 
8. Bananas 
9. Dried fruit such as dates, apricots and prunes
*Note. When preparing nuts, seeds, some grains, and beans, it is important to soak these foods before cooking to reduce their antinutritive factors and increase absorption of the magnesium and other minerals.
Also, when possible, buy organic as the soils will generally be higher in minerals, which means the food will absorb higher levels of minerals. Avoiding pesticides, herbicides, fungicides and GMO's is always a huge benefit for your health and the health of your family.
Posted on: 1st March, 2015
Categories: Nutrition
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