Essential for the proper functioning of the body and for relaxing the muscles, magnesium is a nutrient that is often absent from our plates. Here in this article, you’ll read the tips to prevent magnesium deficiency.
- The stress
Our daily diet sometimes lacks certain essential nutrients for the body such as magnesium. And, sadly, it is hard to recognize the signs of a deficiency. Check out some signs that will bring your ears in and stock up on dark chocolate, green vegetables, fish, seafood, bananas, lentils, whole grains, cashews, and almonds in case of a proven absence. Your doctor will help you take stock of the condition and if necessary, recommend supplements.
If you’re feeling low at the end of the day, magnesium can help. This nutrient plays an essential role in the central nervous system and, consequently, in the quality of sleep. Getting a good night’s sleep with enough magnesium will keep you in good shape during the day.
Researchers have found a link between nighttime cramps as well as legs that jump when you lie down and a magnesium deficiency. One of its effects on the body is to relax the muscles. In his absence, they strain painfully.
If you eat well and exercise, but still have high blood pressure, you may be on magnesium deficiency. This nutrient relaxes the blood vessels. When the body is lacking, these vessels will contract and increase blood pressure.
The feelings of dizziness and nausea typical of malaise may be caused by a lack of magnesium, which promotes electrolyte balance. In the event of a deficiency, the brain can have difficulty interpreting signals at the level of the inner ear, the site says. By making sure you get enough magnesium, you will prevent this problem.
Weight gain, anxiety, and general tension in the body may indicate excess stress. However, a stressed organism is greedy in magnesium and can cause deficiencies. Make sure you are consuming enough foods rich in essential nutrients to stay calm and not wake up your anxiety.
Magnesium relaxes the muscles of the intestine and promotes good digestion, thus reducing the feeling of bloating. By making sure to include foods rich in magnesium in your diet, you are ensuring good gut health.
Good reflexes to prevent magnesium deficiency
Do you often feel nervous and irritable? Do cramps wake you up at night and, during the day, your eyelids start to twitch suddenly? Perhaps you are lacking in magnesium … To prevent the disorders that its deficiency causes, it is important to favor a diet naturally rich in magnesium, the recommended nutritional intake (ANC) being 6 mg per kg/day.
Learn to manage stress
Second course of action to be observed: use up your magnesium reserve as little as possible . Certain factors, such as stress, cause it to escape from the cells. The more you are subjected to it, the more you contract your muscles, resulting in significant wastage.
The solution lies in learning how to manage stress . From deep breathing to psychotherapy, all solutions are good.
Pill, sport: watch out for the drop in magnesium reserves
The contraceptive pill harms the magnesium reserves of women. When estrogen levels increase, magnesium levels decrease. This is part of the explanation for premenstrual syndrome. This loss of magnesium also has its own effects, such as water retention and increased susceptibility to stress.
Be careful also with sport which, if it promotes balance by serving as an outlet for stress, leads to overconsumption of energy . Result: the more sports we do, the more magnesium we discharge.
From where the third line of conduct to follow, if it appears obvious that the diet will not be enough to fill the deficiency or will take too long to do so: resort to supplements.
Some foods rich in magnesium
Green vegetables, whole grains, seafood, and fish contain it, as well as all soy products, except sprouts. More specifically, the foods richest in magnesium are:
- dry white beans (187 mg / 100 g of feed);
- dried walnut kernels (140 mg / 100 g of food);
- the nut (138 mg / 100 g of food);
- the green lentils (97 mg / 100 g of food);
- raw oyster (90 mg / 100 g of feed);
- grain and grain bread (65 mg / 100 g of food);
- wholemeal bread (56 mg / 100 g of food);
- cooked spinach (54 mg / 100 g of food).
“Beware of chocolate and dried fruits which, if they are provided, are also very high in calories, therefore not recommended for the line”,
Children and pregnant women: special cases
Thanks to a probably more balanced diet, children are better provided than adults in terms of intakes. Only hypersensitive children suffer from frequent stomach gurgling and stomach aches. These problems increase during adolescence.
In women, during pregnancy, estrogen levels increase, leading to a drop in magnesium content. This deficiency, often poorly taken care of, is detrimental to both mother and child: on the mother’s side, it promotes eclampsia (sudden rise in blood pressure) and early childbirth. On the baby side, it is responsible for a reduction in weight and size and less resistance to all the disorders that may arise during childbirth