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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 May 21, 2020

The Top Fad Diets That Are Actually Worth the Hype

The Top Fad Diets That Are Actually Worth the Hype

You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

1. The Paleo Diet

The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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How Your Health Can Change With Paleo

The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

2. Whole30

The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

During the month you are eliminating:

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  • sugar
  • alcohol
  • legumes
  • grains
  • dairy
  • soy

Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

Finding Out How Food Impacts You

Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

This diet will help you regain your love of food… in a healthy way!

3. The Mediterranean Diet

The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

  • Fruits & vegetables
  • Whole grains
  • Legumes & nuts
  • Replacing butter with olive oil
  • Using herbs and spices instead of salt
  • Eating fish and poultry at least twice a week
  • Moderate amounts of red wine

Help Your Heart & Overall Health With A Mediterranean Diet

Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

With all these benefits, this is definitely a “fad diet” that’s worth the hype.

4. The Alkaline Diet

The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

Pros & Cons With The Alkaline Diet

The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

Follow These Fads for Better Health and Wellness

There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

The Big Takeaway:

Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

Featured photo credit: Dan Gold via unsplash.com

Reference

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