In today ' s environment, economic stress and job stress is on everyone ' s mind. Although stress can come at you in many forms both physical and mental, our bodies respond similarly to both types by increasing the use of and need for magnesium to preside the stress. Here are 10 things you need to know about magnesium nutrition that will help you influence stress.
Stress expert Andrea Rosanoff Ph. D. talks about how you can protect yourself from stress and / or slake it and live a healthier life.
1. Stress increases the fluid of the stress hormones adrenaline and adrenal cortisone, which are usually called the fright, pace or fight hormones in that they help people survive during threatening situations.
2 Stress can cause magnesium lack and a deficiency of magnesium magnifies stress. When stress becomes constant in our lives— be it mental, emotional, environmental or physical— the continual state of hypervigilence of our bodies and cells can be detrimental to our health. This is especially true when one is low in magnesium— usually the circumstances in today’ s diet of highly clear foods. Going through a stressful duration without forcible magnesium can set up a distress that, if not corrected, can linger, causing more stress and further health problems.
3. Magnesium supports our adrenals, which can be jaded by stress. A magnesium deficiency in the body is knowing over of the many extraordinarily important enzyme systems that depend upon magnesium, some being important for energy production and storage. A strain on the adrenal glands puts a strain on the magnesium dependent energy system of the body. So, a low magnesium level during stress can cause energy lack that leads to enervationweakness and tiredness, weakening your ability to mastermind stress.
4. Under prolonged stressful conditions the body loses more magnesium than usual through one ' s urine and sweat, adding to magnesium shortfall and lowering your stress defenses.
5. Magnesium is the anti - stress mineral. Without striking magnesium, the nerve cells become worried and over - reactive. This can cause the over - haggard person to become highly sensitive and nervous even when away from the stressful environment.
6. Feelings of nervousness, storm and being unable to relax may be signs of needing magnesium. The stress response involves the influx of calcium into cells, resulting in a temporary, drastic change in the cells’ internal magnesium - to - calcium ratio. Average cells at rest contain 10, 000 times more magnesium than calcium. If the amount of cellular magnesium torrent however, calcium flows into the cell when NOT required. Such an imbalance, puts the cell into a hyperactive state. This can cause unwanted muscle contraction and lead to painful cramping. The muscles need a proper magnesium - calcium balance in establishment to relax.
7. Stress affects heart health. Since stress depletes magnesium from your body, low magnesium / high calcium levels can cause cells to physically change. High calcium makes bones stiff and hard, which is good, but when improperly assimilated in soft tissues it becomes a problem of calcification. This stiffness in artery and heart cells can basket proper function and can be a factor in heart disease. Gratuitous calcium on top of low magnesium status is a very rife problem. Calcium supplements can be good for bones in a healthy body, but cannot be properly assimilated in a low - magnesium body.
Superfluous calcium in an unbalanced body can deplete magnesium from the body and make a low - magnesium body worse.
Choice constitute and researcher, Mildred S. Seelig, MD, explains “ Calcium is an important essential nutrient, but it must be attentive and controlled, and balanced by direct magnesium if it is not to cause damage to the cells and the body as a whole. ” For these exact reasons fortuitous calcium can become a real problem, while extrinsic ingested magnesium, on the other furtherance, is not a concern. Deviating calcium, magnesium does not build up in the body— additional amounts are neatly burgundy out.
8. When stress depletes magnesium stores to an abnormally low level, arterial spasms can determination. For yielding magnesium levels in arterial muscle cells cause the arteries to relax, or originate, arteries constrict when magnesium levels are low. If this occurs in the coronary arteries, chest pain or angina can collect.
9. U. S. Department of Agriculture research shows that over half of Americans do not get enough daily magnesium in their foods. To preserve your magnesium grade, avoid pure foods, educate yourself on nutrition, eliminate stress from your life as much as possible and supplement your diet with the natural anti - stress mineral - magnesium.
10. One of the most absorbable forms of magnesium is magnesium citrate. It is available at most health food stores or vitamin shops in a powder form that can be mixed with hot or cold water.
The following bread lists the RDA’ s for nutritional magnesium. RDA is based upon practical observations. The RDA is the amount of a nutrient that will suitable the daily needs of nearly all healthy persons in an age - gender cartel.
Age - Gender Congregation Magnesium RDA
Milligrams / day
1 – 3 yrs 80 mg
4 – 8 yrs 130 mg
Girls:
9 – 13 yrs 240 mg
14 – 18 yrs 360 mg
Boys:
9 – 13 yrs 240 mg
14 - 18 yrs 410 mg
Women:
19 – 30 yrs 310 mg
31 – 50 yrs 320 mg
51 – 70 yrs 320 mg
Over 70 yrs 320 mg
Men:
19 – 30 yrs 400 mg
31 – 50 yrs 420 mg
51 – 70 yrs 420 mg
Over 70 yrs 420 mg
Pregnancy:
aged 14 – 18 yrs 400 mg
aged 19 – 30 yrs 350 mg
aged 31 - 50 yrs 360 mg
Lactation:
Aged 14 – 18 yrs 360 mg
Aged 19 – 30 yrs 310 mg
Aged 31 - 50 yrs 320 mg
In general, oral magnesium supplements are absolutely safe, especially when ingested by people with healthy kidney function. Always consult with your doctor.
Medical Disclaimer:
The ideas, procedures and suggestions contained in this article are not intended as a substitute for consulting with your physician. All matters once-over your physical health need medical predomination. Neither the author nor the publisher shall be liable or important for any loss, injury or damage allegedly arising from any information or suggestion in this article. The opinions accurate in this article serve the personal views of the author and not the publisher.
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