A rising star in the nutrition world, mighty mineral, magnesium is vital for well-being, especially as we get older, says health expert Patsy Westcott.
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The fourth most abundant mineral in our bodies, magnesium is essential for hundreds of chemical reactions in our cells. For starters, it works with calcium to keep bones and teeth strong. It also helps to ensure proper muscle, nerve and heart function, as well as regulate blood glucose, blood pressure, energy levels and more, all of which can be affected by dwindling oestrogen supplies at menopause.
Why Midlife Women Need Magnesium
Strengthens bones and muscles …
99% of magnesium in the body is stored in our bones, muscles and other soft tissues.
Bone density declines by between 10 and 20% in the five to six years around menopause, while we lose up to 5% of muscle mass each decade after the age of 30. A study involving 82 098 women, aged 39 to 72 years, revealed that those with the highest magnesium intake had the strongest bones and muscles.
Reduces risk of heart attack and stroke …
High blood levels of magnesium are linked with a 30% lower risk of cardiovascular disease. Meanwhile, a diet containing magnesium-rich foods – such as nuts, wholegrains and cereals, green leafy veg, berries, bananas, fatty fish and other seafood – can help lower stroke risk. How? By helping quell inflammation, regulating blood clotting, and combating oxidative stress (cell damage caused by a poor diet, radiation, pollution, smoking, and a high-stress lifestyle).
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Lowers blood pressure…
In a 2016 study, taking a 300mg supplement daily was shown to reduce blood pressure in healthy people; while other research has linked low magnesium levels with elevated blood pressure in people with pre-diabetes and diabetes. The reason? It can keep blood vessels flexible and help arteries to dilate.
Protects against diabetes…
A high consumption of magnesium-rich wholegrains, beans, nuts and green leafy vegetables can reduce the risk of type 2 diabetes. How? Magnesium restores insulin function and lowers blood-glucose levels in people with insulin resistance (IR). IR can lead to type 2 diabetes, and is also the culprit behind those midlife food cravings, fatigue, mood swings and stubborn waist fat.
Eases menopausal mood swings …
Low magnesium levels in the brain are linked to imbalances of the happiness hormone serotonin and other brain chemicals. Cue anxiety, fluctuating moods, depression and irritability.
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