by Sheila Landis, Nutritional Therapist in Portland
Stress, excess caffeine, and busy schedules are often the most obvious scapegoats for a
The good news is simply including some key foods in your diet to replenish the anti-stress nutrient, magnesium, could be helpful.
The need for calcium in reference to bone health is widely publicized but we rarely hear of its essential balancing partner, magnesium. Calcium functions to constrict muscle tissues in the body, while magnesium enables relaxation. Adding magnesium through food or supplementation could be your key to more restful sleep, better focus, fewer muscle cramps and maintaining healthy blood pressure.*
Mineral deficiencies are prevalent in our culture as we rush from one event to the next, grabbing the first available form of food. Compounding our mineral challenges are the farming practices that have evolved favoring fertilizers over organic mineral rich soils. While small amounts of nutrient deficient foods may be tolerated, combining a lifestyle of chronic stress, lack of sleep, medications and limited exercise will deplete the body of key minerals and lead to symptoms. If any of the symptoms below plague your daily routine, it might be time to expand your menu.
Symptoms associated with magnesium deficiency include:
● Constipation
● Depression
● Insulin Resistance
● Restless Leg Syndrome
● Muscle Cramps
● Insomnia
● High Blood Pressure
● Migraine Headaches
● Numbness or Tingling in Extremities
The Food Solution – Eating foods rich in magnesium is a healthy, risk free way to replenish
this precious health aid. Here is a shopping list that includes some of the foods highest in magnesium. Almonds and Cashews - raw or sprouted, these nuts contain some of the highest levels of magnesium from a food source. A serving size is considered a small handful, approximately 12 to 15 nuts or a ¼ cup. Avoid roasted salted nuts as they can go rancid when exposed to high heat during roasting. Consider replacing your existing dairy based milk with a quality almond milk to add more magnesium while still preserving your calcium source.
Dark Chocolate (ideally raw cacao) – if you crave chocolate, perhaps you are actually craving magnesium. Indulge in dark chocolate that is 70% or higher dark cacao and low in sugar. If you really want to stay clean, add raw cacao powder to your favorite protein shake for a “guilt free” treat.
Leafy Greens – Swiss chard and spinach are among the highest in minerals and specifically magnesium. A great way to ensure a healthy dose daily is by adding a green drink to your morning routine. Whether juiced or blended, greens mixed with a few berries, some apple and a dash of lemon juice will boost your morning motivation and infuse your day with sustained energy. No time, considered a powdered green drink you mix with water on the go.
Seeds – pumpkin seeds, sunflower seeds, ground flax seeds and pine nuts are all excellent sources of a wide range of vitamins and minerals. Make these your afternoon go to snack in conjunction with a fresh piece of fruit.
Fish – wild caught fish packs a host of minerals in perfect balance with all the necessary cofactors to assimilate these essential nutrients. Vitamin D and heart healthy omega fats naturally blend with minerals to create the perfect anti-inflammatory medication through diet. Make fresh (or fresh frozen) fish part of your routine at least twice a week.
Sea Vegetables – typically known for their iodine content, they are rich in a wealth of minerals including magnesium, and potassium. Add kelp flakes to your salad or steamed vegetables several days a week. Cook a few extra vegetables the night before and have the leftovers in a Nori sheet for lunch. (Note: Nori sheets can be found in most health food stores along with kelp flakes. Construct the wraps just prior to eating for best flavor.)
Magnesium Supplements – Supplementation can help support already healthy levels of
magnesium in the body(1)* It comes in numerous forms and may be ingested or applied topically. Consult a practitioner for the path that best conforms to your health needs.
Refining your diet to include these key foods to could head off symptoms you are totally unaware are brewing inside you. Here’s to eating for health before medicating!
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
References:
http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
http://umm.edu/health/medical/altmed/supplement/magnesium
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
by Adam Killpartrick, DC, CNS
‘Where do we go next in terms of supplements?’ I reply, ‘A good multivitamin that fills the gaps in the diet, delivered through whole food for optimal delivery.’
‘Should I look at anything beyond a multi?’ And with that, my first thought is usually Magnesium.
‘Well isn’t there enough magnesium in the multivitamin?’. Not necessarily.
Most multivitamins don’t contain a clinically significant dose (some may, but it’s uncommon).
Magnesium is a large mineral that takes up a lot of space in a tablet or capsule. So in order to deliver the dose needed to support various systems and functions in the body, there is often a need to further supplement your patients with added magnesium.
As far as recommending this mineral, I've begun to group magnesium into a ‘foundational’ role because of the broad application in my practice. I use it to support one patient’s cerebrovascular health after a major brain injury while another patient may need to support her thyroid*. I have athletes who take magnesium to support muscular health and provide magnesium to support healthy levels of smooth muscle contraction for women during their cycle*. With so many applications it competes with many of the other ‘foundational’ products I recommend and is more often than not coupled with the standard whole food multi or probiotic.
But when it comes to your patients getting exactly what you’re intending them to get, I would like to remind of a couple of keys to optimal absorption.
- High amounts of supplemental zinc can interfere with magnesium absorption and disrupt magnesium balance.
- Optimal protein intake is essential to absorb magnesium. Inadequate protein intake can potentially result in lower levels of available magnesium in the body.
- Excessive amounts of fiber in the diet may decrease magnesium utilization.
- Adequate vitamin D levels may also serve as a factor in optimal absorption of magnesium.
* These statements have not been evaluated by the Food
and Drug Administration. This product is not intended to diagnose, treat, cure
or prevent any disease.
by Erin Stokes, ND, Medical Director at FoodState®
Autumn is the season of harvest, as well as a time of transition. We see evidence of this transition everywhere, as the days become shorter and the nights grow longer. Leaves change color and fall from the trees, and animals prepare for the upcoming winter by gathering food.
What are humans doing to adapt to the seasonal change? Usually, not much.
At this time of year, our bodies need more sleep (but we often don’t get it), and it’s also an ideal time to focus on optimizing digestive function. Between 60-80% of immune cells are located in and around the gastrointestinal tract. So, it stands to reason that a healthy GI tract is an excellent way to prepare ahead of time for winter’s immune challenges.
With Seasonal Therapeutics, no matter which season it is, there is always an emphasis on being proactive to get ahead of seasonal challenges.
Here are a few ways to support digestive health during the fall season:
What are humans doing to adapt to the seasonal change? Usually, not much.
At this time of year, our bodies need more sleep (but we often don’t get it), and it’s also an ideal time to focus on optimizing digestive function. Between 60-80% of immune cells are located in and around the gastrointestinal tract. So, it stands to reason that a healthy GI tract is an excellent way to prepare ahead of time for winter’s immune challenges.
With Seasonal Therapeutics, no matter which season it is, there is always an emphasis on being proactive to get ahead of seasonal challenges.
Here are a few ways to support digestive health during the fall season:
- Avoid individual food allergens and high glycemic load carbohydrates. Focus instead on whole foods with a strong emphasis on increasing vegetable intake. This is a good time of year to help people identify those food allergens and sensitivities. Food allergens can be identified with an elimination diet, or alternatively, some people prefer to selectively eliminate the most common offenders one at a time, such as gluten or dairy.
- Support a healthy inflammatory response in the GI tract with herbs such as Turmeric Root, Boswellia Serrata, and Ginger Root.
- Depending on the individual, consider proactively increasing frequency and/ or potency of probiotics when moving into the autumn months.
What are your favorite season specific health tips in the autumn season?
Share with the practitioner community!
Disclaimer: All data and information provided on this blog is for informational purposes only. Innate Response
Formulas makes no representations as to accuracy, completeness, suitability, or validity of any information on this blog and will not be liable for the content. All information is provided on an as-is basis.
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