STRESS AND ANXIETY Magnesium is essential for managing the body's reaction to stress. Chronic physical or mental stress depletes your body's magnesium stores, and low magnesium levels exacerbate stress, producing a vicious cycle. The only way to restore depleted magnesium stores is through diet and exercise. FOODS THAT HIGH IN MAGNESIUM Wheatgrass contains about 30% protein. It also contains all of the other nutrients found in grass, including vitamins B6, C, E, K, and iron. In addition, wheatgrass has more calcium than milk! BARLEY BARLEY is a whole grain that is high in fiber and low in sodium. It is used as a food source for livestock and as a human food because it is easy to digest. BARLEY HAS MORE CALCIUM THAN MILK!
BROCCOLI/CAULIFLOWER Broccoli and cauliflower are members of the cabbage family and contain significant amounts of vitamin C and other antioxidants. They also provide folate (a B vitamin) and potassium. Eating foods rich in these nutrients will help reduce your risk of developing diseases such as cancer and heart disease.
SPINACH Spinelli, a Greek island, is the world's largest producer of spinach. The country exports its product to over 70 countries! Spinach is loaded with vitamin K, folate, copper, and iron.
People require magnesium to combat sadness, maintain their hearts in rhythm, and alleviate anxiety. Low magnesium can cause agitation, irritation, poor self-control, decreased attention span, hyperactivity, and a hair-trigger temper. Replenish your body with these superfoods for strong bones, healthy teeth, and calm nerves.
According to research, magnesium may aid in brain activities that alleviate stress and anxiety. One study showed that people who ate a diet high in magnesium had lower levels of the neurotransmitters serotonin and dopamine than those who ate a low-magnesium diet. Another study found that individuals with anxiety disorders have lower blood levels of magnesium than do healthy people.
Supplementing with 200 to 400 mg of magnesium per day could help reduce symptoms of anxiety, such as panic attacks and excessive worrying. Magnesium is usually included in multivitamin supplements or obtained from food sources like green vegetables, nuts, beans, whole grains, and fish. Although magnesium is usually not needed in small amounts, some people may require more than this amount for their bodies to use it properly. Too much magnesium can happen when taking supplements or eating too many foods containing magnesium such as dry bread, cheese, and other cereals.
Using herbs instead may be an option for those looking for natural remedies. Herbs such as valerian, hops, and lemon balm are all used for calming the mind and body. These herbs can be taken orally in the form of tea or supplement. They can also be applied topically to muscles or bones for similar effects.
Stress and anxiety are exacerbated by an increase in cortisol. Cortisol levels reduced when patients were given supplemental magnesium, according to a research by Golf et al., confirming the mineral's role as a stress mediator. Magnesium has also been shown to inhibit the activity of phosphodiesterase enzymes, which control the level of cAMP in cells.
Cortisol is known to contribute to bone loss via two mechanisms: suppression of osteoblast (bone cell precursor) proliferation and stimulation of osteoclast (bone marrow-derived cell that absorbs bone) activity. Therefore, by reducing cortisol levels with magnesium, you help prevent bone loss due to stressors such as depression, diabetes, and chronic pain. Magnesium is also important for maintaining healthy teeth and bones; study results show that people with low magnesium levels are more likely to develop kidney stones, while those with high levels are less likely to develop kidney cancer.
Supplementing with 200 to 300 mg of magnesium daily can reduce your body's response to stress hormones such as cortisol. This allows you to feel less anxious and depressed during stressful times, which in turn reduces your risk of bone loss and disease progression.
Magnesium boosts GABA, which promotes both relaxation and sleep. It might be difficult to relax when the body's GABA levels are low. Magnesium is also important for managing the body's stress-response mechanism. When there is a lot of stress in your life, your body will release more adrenaline, which increases your heart rate and drops your blood pressure. This makes it harder to think clearly and focus on what's happening around you.
When your magnesium levels are low, you may experience more frequent mood changes and problems sleeping. Sleep disorders are very common among people who take medications that block calcium channels or have heart failure. These people are at risk for waking up feeling tired or having trouble getting back to sleep. Magnesium can help with these issues by relaxing muscles and bones, which can lead to better quality sleep.
If you're dealing with anxiety or depression, it's important to get enough magnesium. Try taking a daily supplement or including some type of magnesium-rich food in your diet. For example, spinach, bananas, brown rice, beans, nuts, and yogurt contain small amounts of magnesium. You can also find magnesium salts in most grocery stores today. They come in the form of powders that can be mixed into foods or drinks or as tablets that can be taken with water after meals.