I am excited to share a video with you this week from a kindred spirit; my friend and colleague Deanna Norelli of Tulasara Wellness.
Deanna is a wellness advocate and educator . She combines her western health training in nutrition with her eastern yoga training to help her clients achieve optimal health.
Deanna offers weekly virtual yoga classes, monthly virtual wellness workshops and annual wellness coaching programs encouraging each individual to be a better steward of their God-given temple. You can find more information on her offerings at TulasaraWellness.com.
Deanna has a passion for yoga, Ayurveda, digestive health, and an anti-inflammatory lifestyle. This passion provides the unique perspective in her first in a series of videos discussing the Anti Inflammatory Life Style where she offers simple and practical tips to apply to your every day life.
Magnesium is known as the “Miracle Mineral”. It is responsible for over 300 metabolic processes in the body.
Entire books have been written on this mineral. The Magnesium Miracle by Carolyn Dean, MD, ND, is a fantastic book on all aspects of magnesium.
Without enough of this important mineral, your body can’t function optimally.
WHAT DOES MAGNESIUM DO?
Magnesium helps with essential activities in your body, it…
Produces and transports energy
Assists in synthesis of protein
Helps to transmit nerve signals
Helps to relax muscles
Acts as an enzyme cofactor serving as a catalyst to many chemical reactions in your body
WHAT ARE SOME OF THE SPECIFIC WAYS MAGNESIUM HELPS?
Plays in important role in the regulating the neuromuscular activity of the heart
Maintains normal heart rhythm
Is necessary for proper calcium & Vitamin C metabolism
Converts blood sugar into energy
Is vital for many metabolic functions such as the activation of enzymes for proper metabolism of protein and carbohydrates for energy production
Is a integral part of bones and teeth and is important for the metabolism of phosphorus, calcium, potassium, sodium, B-Complex vitamins, and vitamins C & E
Is absorbed in the small intestine and Vitamin D is necessary for proper utilization of magnesium
Is necessary in the production of Testosterone and Progesterone
Is essential for normal heart beat, nerve transmission, bone growth, body temperature and atrial health
In proper balance with calcium, is important for neuromuscular contractions
Is vital for DNA & RNA production.
HOW DO I KNOW IF I AM DEFICIENT IN MAGNESIUM?
SIGNS & SYMPTOMS OF MAGNESIUM DEFICIENCY:
Changes in nerve and muscle function such as muscle weakness or spasm
Heart conditions such as arrhythmia, irregular contractions, and increased heart rate
Weakening of the bones
Imbalanced blood sugar
Elevated blood pressure
Inadequate hormone production
Lack of appetite
WHY ARE SO MANY PEOPLE DEFICIENT IN MAGNESIUM?
Our soil is depleted of minerals and we have lost precious topsoil
The standard NPK (nitrogen-phosphorus-potassium) fertilizer that farmers commonly use is able to restore the soil enough to grow fruits and vegetables, which are healthy “looking”, but may be entirely lacking in trace minerals.
To replace one inch of topsoil may take anywhere from 200-1000 years, depending on climate. This is why regenerative farming is SO important!!
Organic food tends to have a higher mineral content but is still lacking because of our soil conditions.
Refined/Processed foods inhibit mineral absorption, which then are not efficiently digested because of diminished enzyme activity
Blocked Colon – a Standard American Diet (S.A.D.) packs layer upon layer of plaque into your colon – this prohibits you from reabsorbing water and minerals properly from your colon
Secondary Deficiency – an excess of one mineral can cause a direct deficiency of another mineral (they compete for the absorption – compete for the same binding site) – kind of like musical chairs. Secondary deficiency is almost always due to overdosing or improperly dosing mineral supplements.
HOW CAN I ADD MAGNESIUM TO MY DIET?
Food is always the best way to obtain nutrients that are easily assimilated by your body:
Avocado, barley, black beans, blackstrap molasses, cacao, dark chocolate, figs, garlic, green leafy vegetables, kelp, licorice, lima beans, millet, molasses, nuts, oats, peaches, peas, pumpkin seeds, quinoa, sesame seeds, soybeans, spinach, sunflower seeds, swiss chard
SHOULD I SUPPLEMENT?
Check with your doctor before taking a magnesium supplement, especially If you have a medical condition or are taking prescription medications.
Magnesium supplements are generally safe, beneficial and well-tolerated but they may not be safe for people with particular medical conditions or those who take certain diuretics, heart medications or antibiotics.
The RDA (recommended daily allowance) of Magnesium is low and may only offset daily losses.
Depending on how much you are assimilating from your diet and how much your body is utilizing for its metabolic processes, supplementation is most often necessary for optimal health.
WHAT SUPPLEMENTS ARE AVAILABLE & WHICH ONES ARE BEST FOR ME?
AMINO ACID CHELATES
Magnesium supplements that are attached (chelated) to amino acids offer better bioavailability and increased stability, which allows for more of the nutrients to be properly utilized by the body and the amino acids themselves offer their own benefits.
The chelates can bypass the intestinal process of having to bind the mineral with its own carrier protein – the chelate with the amino acid is at a molecular weight that makes it readily absorbable
The chelate is bound tight enough that it does not separate in the stomach acid – it is not available to bind with the intestinal carrier proteins and the chelate is absorbed intact, thus making it more bioavailable.
Available magnesium chelates:
Glycinate, Orotate, Malate, Threonate, Taurate
These amino acids all have their own individual benefits in addition to making the magnesium more bioavailable.
MAGNESIUM OXIDE & MAGNESIUM CITRATE
Magnesium bound to oxygen or citrate has a higher amount of elemental magnesium but elemental magnesium is poorly absorbed. This is why these two forms of magnesium cause the biggest laxative effect. If constipation is an issue you are battling, this type of magnesium may be helpful but cleaning out your intestinal tract through cleansing and cleaning up your diet is your best solution to overall health. Liana Shanti’s 66 Day Health Mastery Program is a fantastic way to do both.
MAGNESIUM SULFATE & MAGNESIUM CHLORIDE
Magnesium sulfate is best known as Epsom Salts.
Magnesium chloride is available from Ancient Minerals as bath salts, oil and lotion.
These forms are both generally used topically. Both are a great way to absorb magnesium transdermally. When these salts are used in a bath it is extremely relaxing to the muscles and can ease aches and pains in addition to helping systemically through transdermal absorption.
Magnesium salt baths can also help to lower high blood pressure and reduce stress levels.
Magnesium chloride lotion and oil preparations (Ancient Minerals) can be used topically for muscle cramps and relaxation. They work quickly at the site to relax the muscles.
So many people living in the Western World are deficient in magnesium and minerals in general. Supplementing has become a necessity for our bodies.
WHAT ACTION STEPS CAN I TAKE TO GET MY MAGNESIUM INTO BALANCE?
Ways to increase your magnesium levels.
REMOVE Processed/Refined foods and ADD more organic foods with higher mineral content!!! This is a great place to start.
CLEARING toxins in addition to CLEANING UP your diet will BALANCE your body inside and out.