2023-04-22 15:00:33
From , many people know that without magnesium, the nerves are nowhere and everything infuriates …
Does magnesium really improve stress resistance and how to take it correctly?
“The endocrine glands that produce stress hormones “feel” when magnesium is low and begin to work more actively,” says endocrinologist Pavlova. – When there is enough of it in the body, less stress hormones are produced.
In addition, magnesium reduces the excitability of neurons and slows down neuromuscular transmission, that is, it helps to cope with motor excitation. This happens because magnesium enhances the effect of gamma-aminobutyric acid (the most important inhibitory neurotransmitter in the brain) on nerve cells.
But in the body, magnesium still has a lot of other important work:
Magnesium is a cofactor (or helper molecule) that is involved in several hundred reactions of carbohydrate-phosphorus and energy metabolism and more.
It is important for the transfer of genetic information involving DNA and RNA.
Participates in the metabolism of glucose, promotes the removal of “bad” cholesterol.
Normalizes blood pressure, as well as muscle activity, incl. myocardium.
Stimulates intestinal motility and bile secretion, reduces the risk of stone formation in the urinary tract, as it has an antispastic and vasodilating effect.
Helps fight fatigue. Magnesium is necessary for the production of the adenosine triphosphate (ATP) molecule, a universal energy source for all biochemical processes in the body. Therefore, a lack of magnesium leads to increased fatigue.
How much magnesium do you need?
* Physiological requirement for adults – 420 mg per day.
* For children – from 55 to 400 mg per day.
* In case of magnesium deficiency, its additional administration is required at the rate of 10-30 mg per kilogram of body weight per day.
By the way, magnesium is already contained in the body of an adult (about 25 g) – most of it is in the form of phosphates and bicarbonate in the bones.
How to understand that magnesium is not enough?
Magnesium deficiency in the body can occur against the background of stress and overexertion, as well as due to malnutrition and insufficient intake of greens, vegetables, nuts, etc.
Fast food and refined foods remove magnesium from the body. But the problem is also that in vegetables and fruits grown on fertilized fields, the amount of magnesium has dropped dramatically. No wonder magnesium deficiency is considered a disease of civilization.
Signs of deficiency:
Apathy, mood swings and even depression, or increased anxiety.
Muscle weakness.
Hypertonicity, a tendency to convulsive states (involuntary twitches, tics, trembling of the limbs or full-fledged convulsions).
Frequent migraines and ringing in the ears are possible.
Hormonal disorders (magnesium deficiency reduces insulin sensitivity and contributes to the development of diabetes. Negative manifestations of premenstrual syndrome may increase).
Sleep disturbances (due to increased excitability, a person develops insomnia, or intermittent sleep with frequent awakenings, muscle twitches upon awakening. There is even such a “restless legs syndrome” – itching, tingling in the lower extremities at night).
Deterioration of memory and attention.
Heart rhythm disturbances (arrhythmia, upward jumps in blood pressure).
Interruptions in the work of the gastrointestinal tract (heartburn, impaired intestinal motility with constipation).
Deterioration of the condition of nails, bones and joints, as well as the appearance of early gray hair.
Increased cravings for sweets (with magnesium deficiency, less ATP is produced and the body tries to get more glucose – ATP is produced in the process of its oxidation).
Prolonged magnesium deficiency can increase the risk of calcium salt deposits in the walls of arterial vessels and kidneys.
Who is at risk?
People at high risk of magnesium deficiency:
patients with kidney disease; with Crohn’s disease, celiac disease, or other conditions that affect digestion, absorption of nutrients; with diseases of the parathyroid gland; taking certain medications for diabetes and cancer; elderly people; alcohol abusers; used for the treatment of gastritis and / or acid reflux drugs from the group of proton pump inhibitors.
How to use?
- Magnesium is best absorbed in the morning.
But if you have problems with insomnia, then foods rich in magnesium are better to eat both in the morning and in the evening.
- Some foods prevent the body from fully absorbing magnesium.
Blame the abundance of tea and coffee, common salt (sodium chloride), gluten products (flour, pasta, baked goods), refined oil, unsoaked mushrooms and nuts.
And, of course, the absorption of magnesium is violated by toxic substances – nicotine, alcohol.
- Magnesium is found most in plant foods.
What to eat: cereals (wheat, quinoa), legumes (beans, lentils), spinach, greens, dried apricots, broccoli, bananas, nuts (almonds, cashews, peanuts) and seeds (flax, pumpkin), dark chocolate.
And drink: a lot of magnesium in mineral water. Yes, and the usual one also contains a small but tangible amount.
- You can take useful baths.
There is a special, Epsom salt with magnesium (or rather, magnesium sulfate). It is also called Epsom salt (or Epsom salt) after the city in the UK where it is produced.
The advantages of this method are obvious: a warm bath in itself relaxes. And magnesium dissolves well in water, creating an electric field and dissipating excess electrical charges in the body.
In addition, magnesium is able to effectively penetrate the body through the skin and hair follicles, as well as through the lung mucosa with steam.
Magnesium baths are indicated for both adults and children with increased stress, irritability and weakness.
- When and who should prescribe magnesium tablets? Anyone with a magnesium deficiency!
A deficiency can be detected by a blood test for magnesium levels. In a previous post, I already talked about how important magnesium is for our overall well-being. But sometimes it is magnesium preparations that can improve the course of premenstrual syndrome (PMS). They can also help reduce bloating, fluid retention, mood swings, and irritability.
Can magnesium be called a panacea for nerves?
Of course not.
To regain peace of mind, it is important to establish a diet and daily rhythms, get enough sleep and give the body adequate physical activity. But magnesium can help regulate all this, the main thing is not to self-medicate and take drugs only as directed by a doctor.
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