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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.

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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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