Magnesium Health Watch

Millions of Americans suffer from sleep problems.  It’s particularly common to experience changes in your sleep patterns as seasonal changes in sunlight can trigger sleep disorders.  We’ve been talking a lot about how to address sleep problems through your diet.  This includes B vitamins that promote wakefulness during the day found in foods like whole grain sand leafy greens.   Also, stay away from caffeine even several hours before bedtime.

Magnesium is one mineral that can help relax the body and help alleviate insomnia.

“Known as the “anti-stress” mineral, magnesium relaxes the body and calms the nervous system. Eat foods rich in magnesium–pumpkin seeds, almonds, and green vegetables–at or after dinner and take a magnesium supplement just before bed (combine with bone-builders calcium and vitamin D for best results). Begin with 150 mg of magnesium and increase if necessary.”

Eat Your Way to a Restful Sleep — baltimoresun.com.

Studies are showing that magnesium supplements are linked to migraine prevention.  For some migraine sufferers, a daily dose of magnesium can help with attacks.  You can start with eating magnesium-rich foods.  Otherwise, oral supplements or an IV injection of magnesium sulfate can help .

“The headaches and accompanying symptoms can be triggered by a number of factors, including stress, fatigue, food sensitivities and environmental allergies. Although triggers can vary from person to person, a growing body of scientific evidence suggests that many migraine sufferers have one thing in common — relatively low levels of the mineral magnesium.

For these individuals, a daily dose of magnesium can help reduce the frequency, severity and duration of migraine attacks. The results of numerous studies support the daily use of supplemental magnesium for the prevention of migraine headaches.

In one such study, German researchers evaluated the effects of oral magnesium on 81 adult migraine sufferers.

Half the subjects received 600 milligrams magnesium citrate daily for 12 weeks, while the other half received placebo pills.

During the final four weeks of the study, the frequency of migraine attacks was reduced by 41.6 percent in the patients who received supplemental magnesium, compared to a 15.8 percent reduction in the placebo group.”

Your Health: Magnesium Helps Prevent Migraines.

We’ve been hearing a lot about the Ancient Minerals brand of Magnesium Oil.  As we often say, transdermal absorption of magnesium has many advantages over oral magnesium supplements.  Here’s an overview and review of the product, that if nothing else, provides some welcome muscle relaxation and stress relief.

“While there are tremendous volumes of research paying tribute to the efficacy of magnesium supplementation in a wide range of health enhancing applications, not much attention has been directed at the method of delivery. Ancient Minerals brand magnesium products utilize an ultra-pure, highly concentrated form of naturally occurring magnesium chloride along with other trace minerals, for topical use in the form of Magnesium Oil, Magnesium Bath Flakes and Magnesium Gel. Why topical? Because the skin is a living, breathing organ, and is not only the most efficient organ for detoxification, but also holds tremendous potential for re-mineralizing the body as well.”

Ancient Minerals Magnesium Review and Giveaway : Prissy Green.

Baths are an effective way to absorb vitamins and minerals, without experiencing some of the side effects that often accompany mineral supplements.    One great way to get your magnesium is through an epsom salt bath, which contains high levels of magnesium.  Your skin naturally regulates absorption so your body gets only what it needs.  It’s not like taking mineral supplements where you might be taking many times the recommended daily allowance.

Here’s what Tonic has to say about it:

“One of the most positive effects of Epsom salt soaks are that they boost your magnesium levels because the salt contains so much of this underrated mineral. But, the truth is, many of us are lacking in magnesium (check with your doctor for tests especially is you suffer from migraines as taking extra magnesium can help prevent or alleviate migraines).

Stress, too, can drain your system of magnesium, and if you think you’re getting enough of the mineral from your diet, think again. Our soil isn’t as nutrient-rich as once was and unless you’re vigilant about eating almonds and other magnesium-containing foods, you’re probably llacking adequate levels.

A twice-weekly soak for about 15 minutes in an Epsom salt bath couldn’t be a more relaxing way to get yourself on your way to magnesium magnificence!”

Soak In It: Epsom Salt Baths by Jac Chebatoris.

Delicious Living provides a rich resource page on all things magnesium.  There are links to articles on magnesium’s role in heart health, bone health,  mood, muscular development, sleep and more.  It also includes links to magnesium-rich food recipes such as this one for Nutty Oatmeal Chocolate Bars.

Although it would be great if we reached for broccoli instead of sweets when we’re stressed, there’s no need to feel guilty with these treats. Oats have a calming effect, and chocolate contains magnesium, believed to help ease anxiety. To make cookies instead of bars, drop tablespoons of dough onto a prepared cookie sheet and bake for about 10 minutes.

Nutty Oatmeal Chocolate Bars (makes 24)

1/3 cup pure maple syrup
1/2 cup natural cane sugar
1/4 cup butter, softened
1/2 cup unsweetened applesauce
2 medium eggs
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon sea salt
3 cups rolled oats
1 cup whole-wheat pastry flour
1/2 cup chopped walnuts
1/2 cup semisweet chocolate chips or raisins

1. Preheat oven to 375°. Lightly coat a 9×13-inch baking pan with cooking spray or line with parchment paper.

2. In a large bowl, cream together syrup, sugar, butter, applesauce, eggs, and vanilla. In a medium bowl, mix together cinnamon, baking soda, baking powder, salt, oats, flour, and walnuts. Gradually add dry ingredients to wet ingredients, stirring until just moistened. Add chocolate chips or raisins and stir again until evenly distributed. Do not overmix.

3. Spread mixture evenly in pan. Bake on center rack for about 20 minutes. Allow to cool at least 10 minutes on a wire rack before slicing.
Nutrition Facts Per Serving:
Calories: 158 calories
% fat calories: 30
Fat: 5g
Saturated Fat: 2g
Cholesterol: 21mg
Protein: 5g
Carbohydrate: 24g
Fiber: 3g
Sodium: 104mg
Sources: James Rouse, ND, and Debra Rouse, ND.

Magnesium and your health.