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Mardy's Magnesium Thoughts
I'm having a nice conversation today with someone who is learning about supplements for fibromyalgia and recalled the day many years ago when I knew that magnesium was important but I didn't know a lot about the subject and was going to a nationwide company that sold supplements that didn't do a really good job of selecting quality products. So the day I found out about the following product at a store in Denver that NOW has online ordering (and they're as ethical and wonderful as they say they are, is my experience), things got a LOT better for me and my muscles. So here's a link in case it helps you with your thoughts and steps toward getting better. ~~ Mardy
www.vitamincottage.com/malic_magnesium_by_ethical_nutrients_120_tablets_s_126893_gm_-p-5285.html
Live and Learn. Learn and Live Better! is my motto. I'm Mardy Ross, and I founded Lumigrate in 2008 after a career as an occupational therapist with a background in health education and environmental research program administration. Today I function as the desk clerk for short questions people have, as well as 'concierge' services offered for those who want a thorough exploration of their health history and direction to resources likely to progress their health according to their goals. Contact Us comes to me, so please do if you have questions or comments. Lumigrate is "Lighting the Path to Health and Well-Being" for increasing numbers of people. Follow us on social networking sites such as: Twitter: http://twitter.com/lumigrate and Facebook. (There is my personal page and several Lumigrate pages. For those interested in "groovy" local education and networking for those uniquely talented LumiGRATE experts located in my own back yard, "LumiGRATE Groove of the Grand Valley" is a Facebook page to join. (Many who have joined are beyond our area but like to see the Groovy information! We not only have FUN, we are learning about other providers we can be referring patients to and 'wearing a groove' to each other's doors -- or websites/home offices!) By covering some of the things we do, including case examples, it reinforces the concepts at Lumigrate.com as well as making YOU feel that you're part of a community. Which you ARE at Lumigrate!
This forum is provided to allow members of Lumigrate to share information and ideas. Any recommendations made by forum members regarding medical treatments, medications, or procedures are not endorsed by Lumigrate or practitioners who serve as Lumigrate's medical experts.
Hi Mardy,
The supplement you mention is very cool as it includes the necessary B vitamins that work in synergy with the Magnesium. I wrote a blog about Magnesium last week because my son has been taking extra Magnesium to help with his anxiety disorder. He is also on large doses of B vitamins under the care of his chiropractor/nutrition specialist. His improvement made me think about the whole Ca/Mg ratio idea... and I also started taking more Magnesium whenever I feel "tense". I also realized I needed to go back to my sugar-free diet... the Easter holiday candy brought me down. ;~)
Well, anyway, here is the blog post: written for the general public, but it has a great significance to fibromyalgia- as Mardy says, Magnesium can be of great help for relaxing our muscles.
On a special note... the topical Mg sound very interesting... it comes in a gel-form that can be used by your massage therapist, or on your own to target the muscular spasms. In this way, you avoid any of the possible digestive upset that oral Mg can have. Sounds like the best of both worlds!
Magnesium: To Calm the Nerves
Who doesn't love a nice soak in the tub, compete with Epsom Salts (magnesium sulfate) and a hint of lavender? Go ahead... enjoy this simple pleasure guilt-free. While you're relaxing in the tub, your body is soaking in the benefits of calming magnesium salts, relaxing your muscles, reducing anxiety, and even lifting your mood. Add a bit of dark chocolate, and your mini-holiday is complete!
Our Bodies Must Have Essential Magnesium
Magnesium is necessary for over 300 biochemical reactions in your body, including those which produce, transport, store, and utilize energy. Magnesium is essential for protein synthesis, normal blood pressure, transmission of nerve cell signals, muscle contractions, and bone strength. Magnesium's partnership with calcium is well known. In fact, an imbalance of the calcium/magnesium ratio can result in muscle cramping, blood vessel constriction, migraine headache, and even feelings of anxiety. No wonder magnesium is called the "calming mineral".
Magnesium Deficiency Symptoms
When you are under stress, your body tends to use up it's store of magnesium. In addition, many medications including diuretics, birth control pills, insulin, tetracycline and other antibiotics, and cortisone cause the body to waste magnesium. The following health conditions are associated with magnesium deficiency, and conventional therapies may be helped by increasing magnesium intake:
Anxiety and Panic Attacks: Magnesium helps keep adrenal stress hormones under control and also helps maintain normal brain function.
Diabetes: People who have type 2 diabetes often have low levels of magnesium in the blood. Some studies suggest that taking magnesium supplements may help blood sugar control and insulin sensitivity in people with diabetes or prediabetes.
Constipation: Magnesium helps keep bowels regular by maintaining normal bowel muscle function.
Fibromyalgia: Some studies suggest the combination of calcium and magnesium may be helpful for some people with fibromyalgia- reducing fatigue, muscle spasms, and insomnia.
Heart Disease: Magnesium deficiency is common in those with heart disease. Magnesium is essential to heart health. It helps maintain a normal heart rhythm and is sometimes given intravenously (IV) in the hospital to reduce the chance of atrial fibrillation and cardiac arrhythmia (irregular heartbeat). You should always check with your doctor to decide if magnesium should be a part of your treatment.
Hypertension: Without adequate magnesium, blood vessels constrict and blood pressure increases.
Insomnia: Magnesium helps regulate melatonin, a hormone essential for normal sleep cycles.
Nerve problems: Magnesium helps eliminate peripheral nerve disturbances that can lead to migraines, leg and foot cramps, gastrointestinal cramps, and other muscular spasms.
Premenstrual syndrome (PMS) Scientific studies suggest that magnesium supplements may help relieve symptoms associated with PMS, particularly bloating, insomnia, leg swelling, weight gain, and breast tenderness. One study suggests that a combination of magnesium and vitamin B6 may work better than either one alone.
Magnesium Rich Foods
You can get magnesium from many foods. However, most people in the United States probably do not get as much magnesium as they should from their diet. Foods rich in magnesium include whole grains, nuts, and green vegetables. Green leafy vegetables are particularly good sources of magnesium.
My favorite magnesium rich foods include:
spinach and other greens rich in chlorophyll
almonds and cashews
quinoa
brown rice
pumpkin and sunflower seeds
If you are not gluten-free, whole grain bread
chocolate, in moderation (my favorite, of course!)
Magnesium Supplements
In addition to a nutritious diet, it is advantageous to use supplements that contain magnesium. Be sure to check with your health care provider before taking magnesium supplements and before considering them for a child. When supplementing, it's best to start with a high quality multi-mineral supplement or Ca/Mg combination product such as USANA's Active Calcium that has an appropriate calcium to magnesium ratio. A ratio between 1:1 to 2:1 (calcium:magnesium) is optimal. Unfortunately, today's diets contain an average of ten times more calcium than magnesium. More information on dosage can be found at the NIH Office of Dietary Supplements site. (see below)
Other options for increasing your magnesium levels as needed includes a powder drink mix from Natural Vitality called CALM. Sipping a small serving of this drink in the evening is enough to relax the stress away. Topical magnesium chloride products from Ancient Minerals also sound very interesting. I'd love to hear your experience with any of these products. Of course, you can always take a relaxing soak in Epsum Salts, while nibbling on a bit of dark chocolate!
It's important to find ways to increase our magnesium levels to optimal amounts in order to reduce some of the symptoms of stress as well as helping alleviate discomforts of certain health conditions associated with magnesium deficiency. I'd love to read about your own experiences using magnesium. Comments are welcome and encouraged!
Live Well!
Robin
References:
NIH Office of Dietary Supplements, Magnesium. http://ods.od.nih.gov/factsheets/magnesium/#h2
University of Maryland Medical Center, Magnesium. http://www.umm.edu/altmed/articles/magnesium-000313.htm
Dr. Carolyn Dean, The Miracle of Magnesium, Random House Publishing, New York, 2003.
Health Maximixer, http://healthmaxim.com/2011/05/health-benefits-of-magnesium/
Robin started contributing to Lumigrate in August 2010. "Meet Robin Thomas", a topic in our biographies/vitae forum is at http://www.lumigrate.com/forum/meet-robin-thomas to read all about her journey, which was greatly influenced by the need to help solve her youngest son's significant health challenges. For those who want just the overview here: After working over 22 years in medical research at the University of North Carolina on chronic inflammatory diseases she switched her focus to preventive health in 2004 when she was introduced to USANA Health Sciences. Robin is passionate about helping others improve their health, have more energy, manage their weight, and improve their skin.
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"I dream of a world free from pain and suffering. I dream of a world free from disease. The USANA family will be the healthiest family on earth. Share my vision. Love life and live it to its fullest in happiness and health."
-Dr. Myron Wentz, Founder and Chairman, USANA Health Sciences