Magnesium against stress and anxiety
You can understand how important magnesium is for health if you just imagine that it ranks fourth among all the elements in the body, and second in terms of content in the cell (ahead of potassium).
The role of magnesium in the body
The total content of magnesium in the human body is about 25 grams. It plays an important role in the formation of over three hundred enzymes. Magnesium is involved in energy and electrolyte metabolism, acts as a regulator of cell growth, and is necessary at all stages of synthesis of protein molecules. Particularly important is the role of magnesium in membrane transport processes. Magnesium promotes relaxation of muscle fibers (muscles of vessels and internal organs). The most important importance of magnesium is that it serves as a natural anti-stress factor, inhibits excitation processes in the central nervous system and reduces the body’s sensitivity to external influences.
It is believed that 25-30% of the population does not get enough magnesium in their diet. This may be due to modern processing technologies and the use of mineral fertilizers in the cultivation of vegetables, leading to magnesium deficiency in the soil.
What a lack of magnesium leads to
Chronic magnesium deficiency is often noted in patients with diabetes mellitus, arterial hypertension, atherosclerosis, epilepsy, osteoporosis, etc. There are several physiological conditions associated with increased magnesium requirements: pregnancy, lactation, periods of intense growth and maturation, old age and old age, heavy physical labor and physical activity in athletes, emotional stress, frequent and prolonged (more than 30-40 minutes per session) staying in the sauna, lack of sleep, air travel and crossing time zones. Magnesium deficiency occurs when taking caffeine, alcohol, drugs and certain medications, such as diuretics, which promote the removal of magnesium with urine.
Our nervous system is sensitive to magnesium levels in the body. Reduced levels can cause anxiety, nervousness, fear, as well as insomnia and fatigue, reduced attention span and memory, in some cases seizures, tremors and other symptoms. Often people complain of “gratuitous” headaches.
Magnesium (especially in combination with vitamin B6) has a normalizing effect on the higher parts of the nervous system in emotional stress, depression, neurosis. This is no accident. Stresses (physical, mental) increase the need for magnesium, which causes intracellular magnesium deficiency.
Read more about Vitamin B6
Magnesium deficiency worsens with age, reaching a maximum in people over the age of 70. According to the European Epidemiological Study of Cardiovascular Diseases, plasma magnesium levels below 0.76 mmol/L are considered an additional risk factor for stroke and heart attack (for example, for arterial hypertension). An imbalance of Ca2+ and Mg2+ ions is one of the serious causes of blood clots in blood vessels. The use of magnesium preparations helps to reduce the tendency to clot formation. Magnesium, for example, enhances the antithrombotic effect of aspirin.
Magnesium is thought to play a positive role by inhibiting the process of atherosclerosis.
Given recent data on the prevalence of magnesium deficiency in big cities, its blood content is determined in neurological patients with chronic fatigue syndrome, autonomic vascular dystonia, as well as depression and asthenia. Normal serum magnesium content in children ranges from 0.66 to 1.03 mmol/l, in adults from 0.7 to 1.05 mmol/l.
What foods are rich in magnesium
A healthy person needs only a healthy diet to fill the daily requirement of the macronutrient. The organs and tissues are enriched with magnesium together with food.
Sesame
Sesame is rarely eaten as a standalone dish. More often it is used as a supplementary ingredient. Sesame is suitable for preparing salads and desserts. It combines a number of health benefits as a source of magnesium and potassium.
Bran
Bran is the outer shell of a grain. They are rich in minerals and are suitable for dietary meals. Bran is useful for people suffering from gastrointestinal diseases. This product is often used in cooking, in baking.
Bananas
Banana is not only delicious, but also a healthy treat. The fruit is suitable for snacking, it is convenient to take with you on the road. Bananas are added to various desserts, yogurts. The tropical fruit will be a great addition to dairy drinks.
Avocado
Avocados contain a large number of elements that have a beneficial effect on the heart and blood vessels. The fruit is also a source of healthy fats. They are used to prepare cold snacks, salads and sandwiches. Avocados are in harmony with vegetables, fruits, fish and seafood.
Apples
Apples are high in fiber and also have potassium and magnesium. The amount of iron in the fruit is low. But apples do contain pectin. This substance acts as a sorbent. However, you should remember that the high content of organic acids can have a negative impact on the intestines. Therefore, in the acute phase of gastritis or peptic ulcer disease, apples in raw form are not indicated for consumption. At the same time, they can be used in a baked form.
Nuts
Nuts are nutritious and high-calorie food. They are useful for preventing anemia and for normalizing blood pressure. Due to the magnesium content, regular consumption of nuts in food helps to reduce anxiety. Nuts are good for the recovery period after illness. They can be used together with fruit as a healthy snack. Nuts are added to baked goods, salads, and soups.
Legumes
Beans, peas, chickpeas, lentils are suitable for the preparation of various dishes. Garnishes and puree soups made of beans are useful for human body. They are high in protein, micro- and macronutrients. Especially useful is the use of this kind of products for those who do not eat meat. Legumes are a source of iron, which vegetarians do not get because of dietary restrictions.
Vegetables and Greens
Vegetables are essential for a complete human diet. They contain fiber, which ensures normal intestinal function. Vegetables contain vitamins and elements that are beneficial to health. Dark green vegetables are particularly high in magnesium. Different kinds of cabbage can be used to make soups. It is suitable as a side dish for meat and fish dishes. Spinach, dill, parsley are indispensable in the preparation of salads. Without heat treatment, the greens will retain all their freshness and usefulness.
Read more about Balanced diet
Magnesium therapy
In healthy people, the daily requirement for magnesium is 350-800 mg. In magnesium deficiency, additional magnesium supplementation is required at the rate of 10-30 mg per kilogram of body weight per day. In addition to dietary correction, therapeutic preparations are also used. The time for saturation of tissue depots in magnesium therapy is 2 months or more. The choice of drugs for correction is well known – these are inorganic and organic salts of magnesium. The first generation of magnesium-containing preparations included inorganic salts. However, in this form, magnesium is absorbed by no more than 5% and stimulates intestinal peristalsis, which often leads to diarrhea. Absorption of magnesium in the gastrointestinal tract increases lactic, pidol and orotic acids, vitamin B6 (pyridoxine), some amino acids.
The second generation of magnesium-containing drugs is much better absorbed and does not cause dyspepsia and diarrhea. The anti-anxiety effect of magnesium allows including it in treatment of depression (together with antidepressants), seizures (in combination with anticonvulsants), sleep disorders (together with sleeping pills), and use the drug as an additional means to prevent and level out the mild excitatory effects of brain metabolism activators. Magnesium therapy is quite promising in the treatment of nocturnal sleep disorders of various genesis, especially in patients with asthenic and anxiety states. The vasodilator effect of magnesium ions allows its use in combination with antihypertensive agents. However, blood pressure reduction in response to magnesium administration is achieved only in patients with magnesium deficiency.
Normalization of magnesium levels in the human body in combination with other drugs allows to achieve success in many diseases of the nervous system, it is now considered to be a classic metabolic therapy.
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