Magnesium Health Watch

At this time of year with gatherings and celebrations, it is easy to veer off the nutrition path and enjoy more high-fat, low vitamin foods.

One of the best ways to stave off hunger that often leads to gorging on unhealthy party food, is to enjoy a healthy snack before the party.  You’ll be less inclined to sample everything on the buffet table when you’re satisfied by some fresh, raw or roasted nuts.

This article from Us magazine suggests having a handful of walnuts, almonds, pecans or cashews to satisfy your hunger. You’ll also get a fabulous variety of nutrients including magnesium, potassium, calcium and zinc.

Lack of sleep, late nights and additional commitments during the holidays means changes to our diet and possible deficiencies in those important vitamins and minerals.  Keep a stash of nuts and some dried fruits to enjoy to keep you on your toes.

News – Healthy Holiday Party Food Alternatives! – Healthy Lifestyle – UsMagazine.com.

Managing bone health is not just about taking calcium supplements.  Research at the University of Toronto has indicated that calcium, when combined with nutritional supplements of leafy greens, is more effective at treating osteoporosis.  Calcium alone is not sufficient in healthy bones.  Multiple nutritional components such as magnesium, vitamins D, C, and B, zinc, copper and other minerals are essential.

“Although calcium is positively associated with increased bone mineral density, there is also evidence to show that calcium alone is not sufficient,” says Rao. “Several antioxidants, a number of which are obtained primarily through foods such as fruits and vegetables and nutritional supplements, have been shown in both in vitro and clinical studies that they can counteract oxidative stress and prevent the risk of osteoporosis. In other words, it requires other nutritional components in increasing bone formation.”

Eat your greens, for your bones’ sake.

Whether you get your dietary magnesium through magnesium-rich foods or supplements, your nutritional intake directly affects your nervous system and ability for muscles to relax.  Having a properly functioning muscular and nervous systems is important in fighting stress and depression.

Magnesium supplements can help you get the necessary calcium, magnesium, phosphorus and other nutrients you need every day.   Some of these supplements also have a uniquely calming and restorative effect.  One of the most easily absorbed and tasty magnesium supplements is
Natural Calm by Peter Gillham’s Natural Vitality. Peter Gillham is a clinical nutritionist, chemist, as well as a pioneer in the field of nutritional research.  His work has highlighted the importance of proper nutrition for fighting conditions such as stress, depression, fatigue, PMS and insomnia.

Here’s what Healthnews says about the relationship between magnesium and stress:

“Magnesium depletion—as it’s called—is caused by many small things such as alcohol, smoking, sweating too much, drug use, hypothyroidism (low production of metabolism), diabetes, sugar, carbohydrates, sodium, or calcium-filled diets, and finally stress.

Stress can cause over- or undereating and trigger depression which can lead to a low metabolism with inactivity. It can also increase bad habits such as smoking and drinking, which tend to lead to bigger health issues such as cancer and heart disease.”

Magnesium: The Stress Buster.

Dr. Michael Rozien, chairman of the Wellness Institute at the Cleveland Clinic has shown that multivitamins (despite some controversy) are key to baby boomers getting adequate nutrition.  This is partly due to the gap between the needed vitamins and minerals for the body, and what people actually consume through food.  He tells us what to look for in vitamin supplements:

“You want to look for a multivitamin that has less than 3,500 international units of vitamin A,” he said.

Buy a pill splitter, and take part in the morning, part at night, to improve absorption, he said.

Most Boomers need extra vitamin D, in the form of D3, as well, he said. Those under age 50 need around 1,000 IUs, while those over age 50 should get 1,200 IUs.

Two hours after taking their multivitamin and extra D, he recommends taking 600 mg of calcium two times a day, plus 200 mg of magnesium two times a day.

Last, he wants most of his adult patients to take fish oil, for the omega 3 fatty acids which benefit heart, brain and vascular health. Look for ones that offer 600 mg of DHA, he said. In his books, Roizen cautions patients to stay within his guidelines, and not fall for the “if a little is good, a lot must be better” mentality.”

The lowdown on multivitamins (yes, we need them).

In a food based nutritional supplement, vitamins and minerals are transported in a “food base,” meaning that minerals are added to whole foods  when the capsule is created. As a result, when you take a food based vitamin, the minerals are more easily absorbed by the body than with a standard, non-food based supplement.

The importance of food-based supplements is especially key with calcium. Research has indicated that calcium supplements are more effective when they are food based, and paired with other vitamins and minerals like magnesium and Vitamin K. In order to be absorbed by the body, calcium must fully dissolve.  For that reason, the calcium must be a particular type so that it can break down efficiently in the stomach.

For information on a plant-source based calcium magnesium supplement, check out Bone Strength Take Care by New Chapter (60 Fcaps).