This week we are talking all about Vata! It is Vata season , which means it is mostly cold, dry and mobile (wind) in the weather patterns. It is important to keep this dosha in balance and in its proper seat to avoid production and accumulation of toxins. Vata dosha is a combination of the air and ether elements. This represents action, movement and transportation. The qualities of Vata are dry, light, cold, rough, subtle and mobile. Vata is in our movements, actions, breathing, speech, detox, heart pumping and sense of touch. It is the kindler of digestive fire, opener of cell walls and channels, and develops and delivers babies. The seat of Vata is in the abdominal cavity bellow the belly button in the large intestine and colon. It is also in the pelvis, thighs, skin, ears, bones, heart, brain, nervous system and lungs. Each dosha (Vata, Pitta & Kapha) all have 5 subdoshas that exist. Each of these subdoshas represents the five elements (ether, air, fire, water, earth) that tie...
Magnesium plays a role in over 300 enzymatic
reactions within the body, including the metabolism of food, synthesis
of fatty acids and proteins, and the transmission of nerve impulses.
The human body contains around 25 gram (g) of magnesium, 50 to 60 percent of which is stored in the skeletal system. The rest is present in muscle, soft tissues, and bodily fluids.
The human body contains around 25 gram (g) of magnesium, 50 to 60 percent of which is stored in the skeletal system. The rest is present in muscle, soft tissues, and bodily fluids.
Fast facts on magnesium
Here are some key points about magnesium. More detail and supporting information is in the main article.
- Magnesium is vital for the proper functioning of hundreds of enzymes.
- Consuming adequate magnesium might help reduce premenstrual symptoms.
- Sunflower seeds, almonds, and shrimp are some of the foods high in magnesium.
- Magnesium supplements can interact with different drugs, so it is best to check with a doctor before taking them.
Benefits
Magnesium is one of seven essential macrominerals.
These are minerals that need to be consumed in relatively large amounts, at least 100 milligrams (mg) per day.
An adequate intake can help prevent problems with bones, the cardiovascular system, diabetes, and other functions.
The following health benefits have been associated with magnesium :
Optimal magnesium intake is associated with greater bone density, improved bone crystal formation, and a lower risk of osteoporosis in women after menopause.
Without magnesium, a high intake of calcium can increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.
Anyone who is taking calcium supplements should also take magnesium to ensure their calcium intake is properly metabolized.
Several studies have associated a higher intake of magnesium with a lower risk of diabetes.
For every 100 mg per day increase in magnesium intake, up to a point, the risk of developing type 2 diabetes decreases by approximately 15 percent. Low magnesium levels were linked to impaired insulin secretion and lower insulin sensitivity.
In most of these studies, the magnesium intake was from dietary sources. However, other studies have shown improvement in insulin sensitivity with a magnesium supplement intake of between 300 and 365 mg per day.
According to the National Institutes of Health (NIH), the American Diabetes Association note that further evidence is needed before magnesium can be routinely used for glycemic control in patients with diabetes.
Adequate magnesium intake has been associated with a lower risk of:
Patients who receive magnesium soon after a heart attack have a lower risk of mortality. Magnesium is sometimes used as part of the treatment for congestive heart failure (CHF), to reduce the risk of arrhythmia, or abnormal heart rhythm.
A daily intake of 365 mg of magnesium a day has been shown to improve lipid profiles.
The NIH cite findings "significantly" associating higher magnesium levels in the blood with a lower risk of cardiovascular disease and of ischemic heart disease resulting from a low blood supply to the heart. They also note that higher magnesium levels may lower the risk of stroke.
However, they point out that taking magnesium supplements lowers blood pressure "to only a small extent."
The NIH call for a large, well-designed investigation to understand how magnesium from the diet or from supplements might help protect the heart.
This appears to related activity in the hypothalamic-pituitary-adrenal (HPA) axis, a set of three glands that control a person's reaction to stress.
Research has shown that a low-magnesium diet may alter the types of bacteria present in the gut, and this may impact anxiety-based behavior.
These are minerals that need to be consumed in relatively large amounts, at least 100 milligrams (mg) per day.
An adequate intake can help prevent problems with bones, the cardiovascular system, diabetes, and other functions.
The following health benefits have been associated with magnesium :
1. Bone health
Magnesium is important for bone formation. It helps assimilate calcium into the bone and plays a role in activating vitamin D in the kidneys. Vitamin D is also essential for healthy bones.Optimal magnesium intake is associated with greater bone density, improved bone crystal formation, and a lower risk of osteoporosis in women after menopause.
2. Calcium absorption
Calcium and magnesium are important for maintaining bone health and preventing osteoporosis.Without magnesium, a high intake of calcium can increase the risk of arterial calcification and cardiovascular disease, as well as kidney stones.
Anyone who is taking calcium supplements should also take magnesium to ensure their calcium intake is properly metabolized.
3. Diabetes
Magnesium plays an important role in carbohydrate and glucose metabolism, so magnesium status can also impact the risk of diabetes.Several studies have associated a higher intake of magnesium with a lower risk of diabetes.
For every 100 mg per day increase in magnesium intake, up to a point, the risk of developing type 2 diabetes decreases by approximately 15 percent. Low magnesium levels were linked to impaired insulin secretion and lower insulin sensitivity.
In most of these studies, the magnesium intake was from dietary sources. However, other studies have shown improvement in insulin sensitivity with a magnesium supplement intake of between 300 and 365 mg per day.
According to the National Institutes of Health (NIH), the American Diabetes Association note that further evidence is needed before magnesium can be routinely used for glycemic control in patients with diabetes.
4. Heart health
Magnesium is necessary to maintain the health of muscles, including the heart, and for the transmission of electrical signals in the body.Adequate magnesium intake has been associated with a lower risk of:
- atherosclerosis, a fatty buildup on the walls of arteries
- hypertension, or high blood pressure
Patients who receive magnesium soon after a heart attack have a lower risk of mortality. Magnesium is sometimes used as part of the treatment for congestive heart failure (CHF), to reduce the risk of arrhythmia, or abnormal heart rhythm.
A daily intake of 365 mg of magnesium a day has been shown to improve lipid profiles.
The NIH cite findings "significantly" associating higher magnesium levels in the blood with a lower risk of cardiovascular disease and of ischemic heart disease resulting from a low blood supply to the heart. They also note that higher magnesium levels may lower the risk of stroke.
However, they point out that taking magnesium supplements lowers blood pressure "to only a small extent."
The NIH call for a large, well-designed investigation to understand how magnesium from the diet or from supplements might help protect the heart.
5. Migraine headaches
Small studies have suggested that magnesium therapy may help prevent or relieve headaches, but the amount likely to be needed to make a difference is high. It should only be administered by a health professional.6. Premenstrual syndrome
Ensuring an adequate intake of magnesium, especially combined with vitamin B6, may help relieve symptoms of premenstrual syndrome (PMS), such as bloating, insomnia, leg swelling, weight gain, and breast tenderness.7. Relieving anxiety
Reductions in magnesium levels, or changes in the way that it is processed, have been linked to increased levels of anxiety.This appears to related activity in the hypothalamic-pituitary-adrenal (HPA) axis, a set of three glands that control a person's reaction to stress.
Research has shown that a low-magnesium diet may alter the types of bacteria present in the gut, and this may impact anxiety-based behavior.
Deficiency
Magnesium deficiency is rare, but it may affect older people. It can result
from excess consumption of alcohol, some health conditions, such as a
gastrointestinal disorder, and the use of some medications.Symptoms include:
- loss of appetite
- nausea and vomiting
- fatigue and weakness
- numbness and tingling
- muscle cramps
- seizures
- personality changes
- heart rhythm changes and spasms
Recommended intake
The Recommended Daily Allowance (RDA) for magnesium depends on age and gender.The NIH recommend the following intake of magnesium:
- From 1 to 3 years of age: 80 mg a day
- From 4 to 8 years: 130 mg a day
- from 9 to 13 years: 240 mg a day
- Males aged 14 to 18 years: 410 mg a day
- Males aged 19 years and over: 400 to 420 mg a day
- Females aged 14 to 18 years: 360 mg a day
- Females aged 19 years and over: 310 to 320 mg a day
- During pregnancy: 350 to 400 mg a day
- During breast feeding: 310 to 360 mg a day
How well do we absorb magnesium?
The "bioavailability" of a nutrient is the degree to which it is absorbed and retained in the body for use.Magnesium has a medium level bioavailability. It is mainly absorbed in the small intestine.
How effective absorption is depends on:
- the amount of magnesium in the diet
- the health of the gastrointestinal tract
- the overall magnesium status of a person
- the diet as a whole
The best sources of magnesium are nuts and seeds, dark green vegetables, whole grains, and legumes. Magnesium is also added to some breakfast cereals and other fortified foods.
Here are some good sources of magnesium:
- Sunflower seeds, dry roasted, 1 cup: 512 mg
- Almonds, dry-roasted, 1 cup: 420 mg
- Sesame seeds, roasted whole, 1 ounce: 101 mg
- Spinach, boiled, 1 cup: 78 mg
- Cashews, dry-roasted, 1 ounce: 74 mg
- Shredded wheat cereal, two large biscuits: 61 mg
- Soymilk, plain, 1 cup: 61 mg
- Black beans, cooked, 1 cup: 120 mg
- Oatmeal, cooked, 1 cup: 58 mg
- Broccoli, cooked, 1 cup: 51 mg
- Edamame, shelled, cooked, 1 cup: 100 mg
- Peanut butter, smooth, 2 tablespoons: 49 mg
- Shrimp, raw, 4 ounces: 48 mg
- Black-eyed peas, cooked, 1 cup: 92 mg
- Brown rice, cooked, 1 cup: 84 mg
- Kidney beans, canned, 1 cup: 70 mg
- Cow's milk, whole, 1 cup: 33 mg
- Banana, one medium: 33 mg
- Bread, whole-wheat, one slice: 23 mg
Risks
An
overdose of magnesium through dietary sources is unlikely, because any
excess magnesium that is consumed in food will be eliminated in the
urine.However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as diarrhea, nausea, and cramping.
Very large doses can cause kidney problems, low blood pressure, urine retention, nausea and vomiting, depression and lethargy, a loss of central nervous system (CNS) control, cardiac arrest, and possibly death.
Anyone with a kidney disorder should not take magnesium supplements, unless their doctor advises it.
Magnesium supplementation may also give rise to some drug interactions.
Medications that may interact with magnesium include:
- Dabrafenib
- Digoxin
- Eltrombopag
- Elvitegravir
- Gefitinib
- Ketoconazole
- Ledipasvir
- Levomethadyl
- Licorice
- Mycophenolate Mofetil
- Mycophenolic acid
- Pazopanib
- Phenytoin
- Quinine
- Raltegravir
- Rilpivirine
- Vismodegib
Should I take supplements?
Magnesium supplements are available to purchase online ( iHerb https://fas.st/S0WhzY ) , but it is best to obtain any vitamin or mineral through food, because nutrients work better when combined with other nutrients.Many vitamins, minerals, and phytonutrients work synergistically. This means that taking them together brings more benefit for health than consuming them separately.
It is better to focus on a healthful, balanced diet to meet daily requirements for magnesium, and to use supplements as a backup, but under medical supervision.
https://www.medicalnewstoday.com/articles/286839.php
Comments
Post a Comment