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How a Magnesium Deficiency Harms You

How a Magnesium Deficiency Harms You

Did you know that you need up to 400 grams of magnesium a day if you are a man and around 300 if you are a woman? The problem is that only 5% to 25% of Americans are actually getting that amount through their diet or use of supplements. Why is this alarming?

First, because every organ and cell in our bodies needs this vital mineral. The heart, kidneys and muscles all need magnesium to function properly. It helps create energy, activates over 300 enzyme reactions and also helps us to absorb and utilize other essential minerals and nutrients.

Second, because a lack of magnesium can lead to IBS (irritable bowel syndrome), depression, headaches, insomnia, moodiness, fatigue, seizures, behavioral disturbances and irritability.

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As regards depression, there is a fascinating account here where magnesium treatment was instrumental in patients recovering from depression. The authors of this paper made a plea that magnesium should be used in more clinical trials for treating this major illness and they also affirm that this magnesium deficiency may actually be causing the increase in depression.

How can you tell if you are not getting enough?

You can always have a blood test. The only problem here is that only about 1% of magnesium actually remains in the blood so these tests are not wholly reliable. But there are some telltale signs that this magnesium deficiency may be troubling you.

I used to get excruciating leg cramps at dawn and my doctor put me on a magnesium supplement. That problem soon disappeared. You may also suffer from a lack of sleep, facial tics and suffer from chronic pain.

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Lifestyle habits may be depleting your magnesium levels

Another fact that is often overlooked is that certain habits can actually lessen the amount you have. For example, eating loads of sugary snacks, drinking lots of coffee and soda and simply getting older, are all activities that can reduce your magnesium levels. Certain medications such as diuretics, antacids, antibiotics and a faulty digestion system can also play a negative role.

A stressful lifestyle may deplete magnesium levels even further. A lack of magnesium may lead to stress hormones such as catecholamines and corticosteroids getting out of control and increased stress related illnesses such as heart failure and high blood pressure.

Modern agriculture has reduced the magnesium content in food

Pesticides and all the other trappings of modern food production have depleted our natural supply of magnesium via the food chain. Our ancestors had no problem because their meat, water and seafood had plenty of magnesium.

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Nowadays, purification treatment removes it from our drinking water. Herbicides do not help either. It is alarming to read that the amount of magnesium in whole wheat flour is reduced to about 16% of its normal content through modern refining methods.

“Magnesium is farmed out of the soil much more than calcium… A hundred years ago, we would get maybe 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams.” – Dr. Carolyn Dean, naturopathic doctor

Natural sources of magnesium

What should you eat and drink to keep to make sure that you are not deficient in magnesium?

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When you go shopping, stock up on bananas, nuts and seeds, and leafy greens such as spinach. These greens have lots of calcium, help relieve joint pain and can aid your digestion too.

Go for fish, soybeans and avocado when you can find them. Look at this site where you can get a better idea of the actual quantities and magnesium content of these great foods. You can also indulge in dark chocolate (lots of Vitamin B and iron) and a limited intake of coffee.

If you are stuck for recipe ideas, you can get some great ones here.

Finally, did you know that you can absorb some vital magnesium by swimming in the ocean? If you live near a beach and the weather is great, you know what you have do, don’t you?

Featured photo credit: Seattle Farmers Market/Rob Bertholf via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on September 25, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

We’ll never ask that person we like out on a date because we always think we’re not good enough.

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We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

So, how can we tap into the power of positivity?

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“Happiness cannot come from without, it comes from within.” – Helen Keller

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

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You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

Here’re 60 Things To Be Thankful For In Life that can inspire you.

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking.

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Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember:

You are (or will become) what you think you are.

This is reasonable enough to be proactive about whatever is going on in your head.

More About Staying Positive

Featured photo credit: Lauren Richmond via unsplash.com

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