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magnesium

The Impact of Magnesium Deficiency on Health: Muscle Cramps, Irregular Heartbeat, Anxiety, and Bone Weakness

by Chief editor of world-today-news.com January 6, 2024

written by Chief editor of world-today-news.com

Fatima Yasser wrote Friday, January 05, 2024 10:00 PM

If your diet contains less than 300 mg of magnesiumIt is possible that you are suffering from a deficiency in its percentage in the body. Magnesium is a vital mineral that plays a role in maintaining physiological functions within the body, while adult men need 400-420 mg of magnesium daily, and women need 310-320 mg.

The report published on the timesofindia website confirmed that when magnesium levels are low, a condition known as hypomagnesemia, it can lead to a variety of health problems that affect different systems, including:

– Muscle cramps and spasms occur frequently

One of the primary functions of magnesium is its role in muscle contraction and relaxation, and low magnesium levels can disrupt this balance, leading to muscle spasms and general weakness. Symptoms generally appear in the legs and abdomen.

-You may experience irregular heartbeat

Magnesium is necessary to maintain a healthy heart and regulate blood pressure. Low levels of magnesium may lead to irregular heartbeat and increase the risk of cardiovascular problems. Magnesium helps regulate the electrical impulses that control heart contraction, and a deficiency can disrupt this process. Furthermore, magnesium is involved in relaxing blood vessels, and insufficient levels may contribute to high blood pressure. Research also indicates a relationship between low magnesium intake and a higher risk of cardiovascular disease.

– People suffer from anxiety and depression

The nervous system depends on magnesium to function properly, and low magnesium levels can manifest in various neurological symptoms, which may include anxiety, depression, and even seizures. Magnesium has a role in regulating neurotransmitters and supporting the overall stability of the nervous system, and therefore, a deficiency can affect mood and contribute to Mental health disorders.

-Bone weakness

Magnesium is linked to bone health, and works alongside calcium and vitamin D. Low levels of magnesium can impair bone density and increase the risk of osteoporosis. Magnesium helps absorb and metabolize calcium, and when its levels are insufficient, calcium may not be used effectively. In bone formation.

2024-01-05 20:00:00

#level #magnesium #body

January 6, 2024 0 comments

Health

6 Mood-Boosting Foods to Fight Depression and Improve Your Mood

by Chief editor of world-today-news.com December 31, 2023

written by Chief editor of world-today-news.com

Entered 2023.12.31 17:30 Views 198 Entered 2023.12.31 17:30 Modified 2023.12.31 18:18 Views 198 There are foods that fight depression and improve your mood. These foods are rich in nutrients and have nerve-stimulating properties that improve mood. Assists in the production of transmitters. [사진=클립아트코리아]

The more depressed you are, the more you crave sweet food. However, if you eat cookies or cakes full of sugar or refined carbohydrates, you will feel good for a while and then fall into depression again. However, low mood or depression is also related to the food you eat. Research results are coming out one after another that the food we eat every day and our lifestyle have a significant impact on our mood. Studies have shown that people with depression choose foods that make their symptoms worse.

However, there are many foods that can fight depression and improve your mood. These foods are rich in nutrients and help produce mood-boosting neurotransmitters. Find out 6 ways to eat that will improve your mood the more you eat.

[사진=클립아트코리아]

◆ Eat vitamin D foods

Vitamin D deficiency has been linked to depression and low mood. Vitamin D, which is mainly obtained through sunlight, is likely to be lacking in winter. At this time, it is best to supplement vitamin D through foods or supplements such as mushrooms, animal liver, egg yolk, and milk products.

◆ Avoid processed foods and eat antioxidant foods.

The most effective way to improve your mood when you’re depressed is to avoid blood sugar imbalances. First, you should avoid processed foods such as refined sugar carbohydrates, white starch powder, juices containing high fructose corn syrup, and confectionery that is high in sugar. Instead, eat lean protein, fish with healthy fats, avocados, olives, nuts, and vegetables rich in antioxidants.

◆ Take magnesium

When you are stressed, exercise regularly, or eat a lot of alcohol or sugary foods, your body often becomes deficient in magnesium. Magnesium acts as a powerful relaxant, which is effective in cases of stress, anxiety, and difficulty sleeping.

[사진=클립아트코리아]

◆ Consume healthy fats

60% of the brain is fat, which includes phospholipids and omega-3 fatty acids. Lack of healthy fats can negatively affect your concentration and mood. Healthy fats come from olive oil, coconut oil, and omega-3 fats.

Extra-virgin olive oil is rich in polyphenols and monounsaturated fatty acids, which protect brain cells and reduce inflammation. Medium-chain fatty acids (MCTs) in coconut oil improve brain function. In addition, omega-3 fatty acids, found in fish such as mackerel, sardines, and salmon, as well as walnuts and chia seeds, help improve mood and prevent depression.

◆ Add fermented foods to your diet

Recently, many studies have highlighted the importance of intestinal bacteria. Boosting the beneficial bacteria in your gut can help relieve stress, reduce anxiety, and improve your mood. These fermented foods include yogurt, kimchi, soybean paste soup, kefir, a type of fermented milk, sauerkraut, a German-style kimchi, and kombucha, a fermented black tea mushroom beverage.

◆ Drink natural green tea

It is good to drink green tea when you are stressed. Green tea contains antioxidants such as L-theanine and catechin, which improve concentration and reduce stress response.

Reporter Kim Soo-hyun

ksm78@kormedi.com

2023-12-31 08:31:27

#Olive #oil #youre #depressed.. #foods #feel

December 31, 2023 0 comments

Health

Do Magnesium Supplements Really Help with Cramps and Muscle Pain? Expert Opinion from Radboud University

by Chief editor of world-today-news.com December 21, 2023

written by Chief editor of world-today-news.com

We’ve all been there: after a tough endurance run or tough tempo training, your muscles feel quite stiff the next day. Do magnesium supplements help against cramps and muscle pain? This is what Jeroen de Baaij, who as a physiologist at Radboud university medical center conducts research into the effects of magnesium, says.

‘Many professional athletes use magnesium supplements and have good experiences with them,’ says De Baaij. ‘They feel like it helps them recover faster. But there is little scientific evidence that as an athlete you need more magnesium.’

Magnesium plays this role in your muscles

What we do know is that magnesium is an important mineral for your muscles. It plays a role in muscle relaxation, while another mineral, calcium, ensures the contraction of your muscles. If you have a magnesium deficiency, you may suffer from muscle cramps. Then it makes sense to take extra supplements, says the physiologist.

‘But a magnesium deficiency only occurs in 1 to 2 percent of people. For most people, if you eat a varied diet, you will get enough magnesium and you will not need extra supplements.’ Magnesium is found in many food products that you probably eat every day, such as vegetables, fruit and nuts.

What is the effect of magnesium supplements on cramps or muscle pain?

Although, according to De Baaij, there is little harm in taking magnesium supplements, you should not expect miracles from them. Do you have cramps in your calf after a workout? Your muscle pain will not suddenly disappear like snow in the sun due to magnesium.

‘Quite large clinical studies have been conducted in which the participants. have taken magnesium supplements. It turned out that magnesium actually makes no difference in muscle pain,’ says De Baaij. ‘It’s not bad, but if you don’t have a magnesium deficiency, supplements don’t seem to do much extra.’

And the chance that you have a magnesium deficiency is therefore not that great. ‘During exercise, the magnesium levels in your blood do drop, but this usually recovers quickly,’ De Baaij explains. ‘It may be different if you really have a magnesium deficiency. Then we see that people get cramps as a result and then it makes sense to supplement the magnesium deficiency. But if you already have sufficient magnesium in your blood, a supplement seems to do little for muscle pain.’

Also read: These are 5 ways that help to relieve muscle pain

Already following Runner’s World Instagram in Facebook?

2023-12-20 16:02:54
#magnesium #cramps #muscle #pain #running

December 21, 2023 0 comments

Health

The Importance of Magnesium for Bone Health and Vitamin D Absorption

by Chief editor of world-today-news.com December 14, 2023

written by Chief editor of world-today-news.com

Fatima Khalil wrote Wednesday, December 13, 2023 11:00 PM

magnesium Vitamin D is one of the essential nutrients in the human body, and there is a great correlation between magnesium and vitamin D. Magnesium deficiency in the body affects the absorption of vitamin D, as when we obtain vitamin D from sunlight and foods, magnesium activates vitamin D in the body, and this process depends on On magnesium Without adequate magnesium, vitamin D activation is impaired.

According to the “Times of India” website, one of the functions of vitamin D in the body is that it helps absorb calcium, which improves the health of bones, nerves, and muscle functions. According to studies, magnesium also participates in the work of calcium within the body, and any disturbances in calcium and magnesium lead to health problems, such as : Cardiovascular diseases and bone diseases.

The role of magnesium in maintaining bone health

According to the report, vitamin D is essential for bone health because it facilitates the absorption of calcium, which is an essential mineral for building and strengthening bones.

The report also stated that vitamin D is essential for bone health because it facilitates the absorption of calcium, which is an essential mineral for building and strengthening bones. A deficiency of this vitamin may lead to weak and broken bones, and magnesium plays a role in bone formation and density.

Magnesium stimulates the activity of cells responsible for building bones, and magnesium deficiency leads to weak bone density and increases the risk of osteoporosis.

Magnesium also helps the liver and kidneys metabolize vitamin D, so a magnesium deficiency may reduce the body’s ability to use vitamin D even if you take vitamin D supplements, which in turn may negatively affect calcium absorption.

2023-12-13 21:00:00

#Vitamin #supplements #benefit #suffer #deficiency #element #body

December 14, 2023 0 comments

Health

Anxiety and headaches…signs that indicate that you have a magnesium deficiency in your body

by Chief editor of world-today-news.com November 20, 2023

written by Chief editor of world-today-news.com

Written by Rania Amer

Sunday, November 19, 2023 08:00 PM

Diet plays an essential role in maintaining the general health of people and it must include a group of nutrients that contain calcium, vitamin D, and iron, the most common vitamins and minerals, in addition to magnesium, according to what was published by the website.onlymyhealth..

Magnesium metal It is characterized by many health benefits, which include maintaining muscle function. It also helps in absorbing calcium, which promotes strengthening bone health. It also supports cardiovascular health by helping to regulate blood pressure, but if magnesium levels in the body are low, it can lead to Many health diseases.

Signs of magnesium deficiency include:

– Muscle spasm

-Fatigue, weakness, and a general feeling of low energy

– Heart rhythm disorder

– Muscle disorders and seizures

– Mood changes, anxiety and depression

-Early osteoporosis and poor bone density

– high blood pressure

– Migraine

– Nausea or vomiting

– Anorexia

– Abdominal cramping

Magnesium-rich foods to add to your diet

Leafy vegetables such as spinach, kale, and chard

Nuts and seeds such as almonds, cashews, peanuts, sesame seeds and pumpkin seeds

Whole grains, such as brown rice, quinoa, oats, and whole wheat bread

Legumes such as beans, lentils, chickpeas and peas

Dairy products such as milk, yogurt and cheese

Dark chocolate

the banana

avocado

2023-11-19 18:00:00

#Anxiety #headaches…signs #magnesium #deficiency #body

November 20, 2023 0 comments

Health

Signs of Magnesium Deficiency and Tips for Overcoming It

by Chief editor of world-today-news.com September 13, 2023

written by Chief editor of world-today-news.com

Written by Mervat Rashad Tuesday, September 12, 2023 05:00 PM

loss magnesiumIt is a condition characterized by insufficient levels of magnesium in the body. It is an essential mineral that participates in many bodily processes, including muscle and nerve function, energy production, and bone health. Here are the common signs of magnesium deficiency and tips to overcome them, according to what was published by the “ndtv” website. .

Some common signs of magnesium deficiency:

1. Muscle cramps

One of the early symptoms of magnesium deficiency is muscle cramps, especially in the legs. These cramps can be painful and occur randomly or during periods of physical activity.

2. Fatigue

Low magnesium levels can lead to a lack of energy and persistent fatigue, even after getting enough sleep.

3. Weakness

Muscle weakness can accompany a magnesium deficiency, making it difficult to perform physical tasks that were previously easy.

4. Arrhythmia

Magnesium plays a crucial role in maintaining a healthy heart rhythm. A deficiency in this mineral may lead to palpitations, rapid heartbeat, or irregular heartbeat.

5. Nausea and vomiting

Some individuals with hypomagnesemia may experience gastrointestinal symptoms such as nausea, vomiting, and lack of appetite.

6. Numbness and tingling

A tingling or numbness sensation in the extremities, such as the hands, feet, or face, can be a sign of magnesium deficiency.

7. Mood disorders

Low magnesium levels can affect mental health, leading to symptoms such as irritability, anxiety, depression, and even mood swings.

8. Osteoporosis

Magnesium is vital for maintaining healthy bones, and a deficiency of this mineral may contribute to osteoporosis, a condition characterized by weak and brittle bones.

Tips to improve magnesium absorption in the body:

1. Take magnesium with food

Taking magnesium with a meal can enhance its absorption because it is supported by stomach acid and digestive enzymes.

2. Avoid foods or supplements rich in calcium

Calcium can interfere with the absorption of magnesium, so it is best to avoid taking calcium-rich foods or supplements at the same time as magnesium.

3. Choose magnesium citrate or magnesium glycinate

These forms of magnesium are more easily absorbed by the body than other forms, such as magnesium oxide.

4. Stay hydrated

Drinking enough water helps improve overall nutrient absorption, including magnesium.

5. Manage stress levels

High stress can deplete magnesium levels in the body, so it is important to find effective stress management techniques to prevent deficiency.

6. Include vitamin D

Vitamin D helps regulate magnesium levels in the body, so ensuring adequate vitamin D intake or spending time in the sun can improve magnesium absorption.

7. Probiotics

A healthy gut microbiome can enhance the absorption of nutrients, including magnesium. Eating probiotic-rich foods or taking probiotic supplements may be beneficial.

2023-09-12 14:00:00

#Signs #magnesium #deficiency. #ways #obtain

September 13, 2023 0 comments

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