Relieve the Effects of Stress with this Key Nutrient

Tuesday, September 16, 2014

by Sheila Landis, Nutritional Therapist in Portland

Stress, excess caffeine, and busy schedules are often the most obvious scapegoats for a

poor night’s sleep, tense muscles and high blood pressure. But what if a mineral deficiency, very common in our culture was also a contributing factor?

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/

posted by Innate Response at

10:03 AM

Relieve the Effects of Stress with this Key Nutrient

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