The Newsy Neighbour Magazine
www.TheNewsyNeighbour.com
May Issue 115
Article Provided By: Cynthia Barnesky
As a woman myself, I have used magnesium now for over
ten years. Before I used to suffer with depression, migraines, fibromyalgia,
chronic fatigue, PMS, and overall muscle pain; but a good friend introduced me to
magnesium spray, gel and bath salts. I used to get muscle cramps in my calves
so bad they would leave bruises behind. I started with magnesium gel and spray,
applying it on my legs every morning and evening, and within a day or two I
started noticing the cramps in my calves were getting less frequent. Before
long, I had no more cramping in my calves and I also noticed that I had fewer
aches and pain in my muscles. And to top all of that, I started getting some
relief from my migraines, too!
When I
became a Massage Therapist and started to learn more about the body, muscles
and everything in between, I recognized that a lot of my female clients were
also low on magnesium. They displayed a noticeable amount of muscle cramps and
spasms and they also lived very stressful lives, leading to occasional anxiety
and depression. There were even a few that had hypertension, hormone issues,
sleep problems, and a lack of energy. So, knowing that magnesium helped me, I
suggested they try magnesium spray, gel or even the bath salts. I also recommended
they try oral application. The recommended supplementation dose is 150 to 200 mg per day and for women it should be
higher. B-vitamins are required for optimal
magnesium absorption, so I suggested a broad spectrum B-vitamin complex as well.
If your body already has enough magnesium (which is fairly rare these days, but
occurs once in a while) you will know very quickly: those 200 mg doses will
give you diarrhea, a sign that you need to reduce the dose or not take a
supplement at all. It is also known too that some people use magnesium
for constipation and in those instances, they can use a dose between 500 to 1000
mg per day, depending on the individual. Ask a Health Practitioner, Pharmacist,
Doctor or Naturopath for guidance in this sensitive matter and if you have any questions regarding magnesium supplementation.
There are other natural ways to get magnesium, from any type of
leafy green vegetable (spinach or collard greens, for instance), which are a
good source of magnesium. Seaweeds
can also be used. Chlorophyll, which gives leafy vegetables its green colour, contains
magnesium as its central molecule. Beans, peas, nuts and seeds usually contain
a good amount of magnesium too. The issue is that magnesium is water soluble,
and will leach into the cooking water. The best way to cook your vegetables is with
a little water and to consume that water after cooking. Cooking your vegetables
in a bit of broth and drinking the broth is a great way to preserve its
magnesium content.
Whole grains are often mentioned as a good source of magnesium,
but they can be problematic, and it is often recommended to remove all grains
from the diet to see if it has any affect on constipation.
Overall, the level of magnesium from foods is declining due to
intensive farming on impoverished soils. Therefore, again to be on the safe
side, a daily supplementation is often required for optimal health.
I recall hearing, for a long time, about combining calcium and magnesium
and did not realize how important they are to a woman’s health, yet most women don't get enough. To reap the
most benefits from your multi or calcium-magnesium supplement, be sure to take
equal amounts of calcium citrate and magnesium citrate.
When taken during pregnancy, magnesium may
protect against complications such as preeclampsia and preterm delivery. Women
should get at least 310 mg of magnesium each day and should up that amount to
360-400 mg during pregnancy and 320-360 mg when breastfeeding.
Magnesium can be a big part
of a woman’s health. Why not check to see if you need to add more magnesium in
your life? I know it helps me maintain a healthy and happy life style, so why
not you?
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