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Most People Lack Magnesium But They Don’t Even Know It, Here’s Why It Matters

Most People Lack Magnesium But They Don’t Even Know It, Here’s Why It Matters

In a world that is filled with some many products fighting for your attention, it can be difficult to figure out the best way to keep yourself healthy. Regardless, as a result of this, many people are missing essential parts of their diet. However, one really important fact stands out across the board is that many people are missing one important nutrient in their diet. Americans, in particular, are guilty of it. There is evidence that shows over 80% of American adults currently don’t have enough magnesium in their diets. Furthermore, there’s other research that suggests that at most, 25% of Americans actually get enough Magnesium. All of these numbers can be frightening unless you have no real idea what magnesium does for your body. It’s quite important to both you and your nutritionist that you get the proper amount each day. It’s recommended by experts that you get 310 to 320 milligrams (mg) for women and 400 to 420 (mg) for men.

Who’s At Risk of Deficiency?

Magnesium deficiency is quite common, but most folks aren’t aware they have it as the symptoms are quite subtle. The interesting part of magnesium deficiency is that unless you have severely low intakes of magnesium or have one of a few different medical conditions, you probably wouldn’t even notice. If you have dangerously low intakes, alcohol dependency, have Type 2 diabetes, or gastrointestinal diseases or are a little older, then some symptoms may start to pop up sooner then you want them to. The reason for this is the fact that when you look into the subject, you realize that most magnesium lies in the bones and cells of the body, meaning it’s really hard to assess whether someone is truly deficient or not and there’s no single reliable method to find out.

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What Are the Symptoms?

The symptoms of magnesium deficiency as stated earlier are subtle, but as your deficiency gets worse, so do the symptoms. Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. When you become more deprived, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur.

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Things get far more dangerous the longer you wait. It can even wind up manifesting as hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted. So sure, everything is fine now, you don’t have much to worry about, but do you really want to wait to until symptoms show up?

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Sources of Magnesium

There’s no need to fear because the problem is solved easily enough. As it happens, there are many foods that can help you replenish your levels. Now it’s not an exact science, but so long as you incorporate more of the foods on the list, you can prevent being deficient in magnesium. In fact, one very reliable and abundant source of magnesium happens to be leafy vegetables. All things considered, here’s a solid list of foods that can easily be incorporated into your diet to be more magnesium-heavy.

  • Almonds
  • Spinach
  • Cashews
  • Peanuts
  • Cereal
  • Soymilk
  • Black Beans
  • Edamame
  • Peanut Butter
  • Bread
  • Avocado
  • Potato
  • Rice
  • Yogurt
  • Breakfast Cereals
  • Oatmeal
  • Kidney Beans
  • Banana

And more. When you’re looking for solid ways to use these foods, just be aware that some actually need to be prepared in order to have the biggest effect. The black beans need to be cooked while you can just scarf a banana. There’s also the prominence of supplements as well, with a disclaimer. You need to be aware that if you are going the supplement route, too much magnesium can cause diarrhea and abdominal cramping.

Final Thoughts

When you picture yourself when you’re older, sometimes we have a skewed vision of what it’ll look like. It may not be as pretty as you might hope if you keep living the way you do now, but you can take steps now to ensure your health in both the present and future. It’s worth handling now, as it’ll be more difficult the longer you wait!

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Last Updated on January 26, 2021

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

What the study found out

“I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

(applauds)

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I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

And where do you find it? Fruits, nuts and of course, red wine!

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Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

There are limits, of course

But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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The health benefits of red wine

But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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Be aware of the risks, too

Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

Featured photo credit: James Palinsad via flickr.com

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