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Most People Are Deficient In Magnesium, But It Wouldn’t Be Detected In Blood Tests

Most People Are Deficient In Magnesium, But It Wouldn’t Be Detected In Blood Tests

Magnesium. You probably haven’t given it much thought. At best, you might know that magnesium is a mineral that our bodies need for optimal health. Why? What’s so important about magnesium? What happens if we don’t get enough of it, and how will we know that we’re deficient?

Magnesium is both a mineral and an electrolyte.

As a mineral, magnesium plays an important role in keeping the heart and bones strong. Actually, all of our organs need magnesium. The mineral adds to the production of energy and supports the regulation of other nutrients and cholesterol production in the body such as calcium, zinc, and vitamin D.

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Magnesium plays a role in hundreds of metabolic reactions in the body such as the breaking down of carbohydrates and fats. In fact, it out-performs all other minerals as a regulator. It’s the fourth most abundant mineral in the body. Importantly, the body needs magnesium for energy and cellular production, proteins, enzymes, and antioxidants.

Our bodies are smart.

If we don’t consume sufficient amounts of magnesium, the body will take magnesium from other sources like our bones. Of course, as fascinating as it sounds this state of deficiency is less than ideal. Chronic magnesium deficiency leads to bone weakness. As the body works to remove magnesium from the bones to maintain symbiosis, calcium is released. As you can imagine, magnesium deficiency leads to an imbalance in the other minerals in the body, which causes problems throughout seemingly countless processes in the body.

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Unfortunately, it’s not easy to diagnose magnesium deficiency. There are several warning signs to look out for, symptoms of deficiency, including neurological, muscular, metabolic and cardiovascular warnings. Some of these include:

  • Irritability
  • Anxiety
  • Low energy
  • Impaired memory and cognitive function
  • Appetite loss
  • Muscular weakness
  • Muscle spasms, cramps, and tics
  • Tremors
  • Vertigo
  • Difficulty swallowing

Of course, these abnormalities may be associated with other medical conditions. Ideally, doctors should be able to rely on blood testing to pinpoint the root cause of these symptoms. It is possible to detect severe deficiency through blood tests. However, researchers admit that, “there is still no simple, rapid, and accurate laboratory test to determine total body Mg status in humans.”

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What does this mean for you and me?

It means we have to intentionally include magnesium-rich foods in our diet or take a magnesium supplement. The research is conclusive. Most Americans do not get as much magnesium from nutrition as is recommended.
It’s widely accepted in the medical field that it’s best to get nutrition from whole foods rather than rely on supplements. Some of the most magnesium-rich foods include leafy greens like spinach, Swiss chard, and beet greens. Magnesium powerhouses in the nut and seed category include pumpkin, sesame, and sunflower seeds, cashews, and almonds. It’s also recommended to eat a variety of whole grains like brown rice, quinoa, millet, and buckwheat. Tofu and other soybean-based products are good magnesium sources, as are black and navy beans. Check out the World’s Healthiest Foods website for a comprehensive list of excellent food sources to begin incorporating into your diet.

  • Osteoporosis
  • Diabetes
  • Chronic Fatigue Syndrome
  • Fibromyalgia
  • Heart Disease

Some medical conditions impair the body’s ability to absorb or retain magnesium. If you suffer from alcoholism, type 2 diabetes, or gastrointestinal diseases like Crohn’s and Celiac, you may be at a greater risk of magnesium inadequacy.

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In addition to evaluating your symptoms and diet, you can find self-assessments online for support. Please contact a health professional before making changes to your diet or before adding magnesium supplements. Make an appointment to talk about your concerns. It’s always best to get professional help.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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