Magnesium- the missing piece to reverse chronic diseases.

The Magic of Magnesium

If you are struggling with health issues you might have a leaky gut (intestinal permeability). This would affect your ability to absorb nutrients properly by reducing digestive enzymes, in which break down your food. In addition, damaged intestinal cells contribute to atrophy of the villi which hinder absorption and leads to further nutritional deficiencies.
Magnesium is involved in more than 300 different enzyme functions in the body including ATP production. That explains the low energy and feeling tired when you are deficient in this essential mineral. Magnesium deficiency is extremely common due to:

1. Low magnesium intake in our diet
2. Stress which depletes magnesium and further reduces our ability to cope with stress
3. High consumption of sugar and refined carbs that increase its excretion and hence deficiency
4. Alcohol abuse
5. Medications like OCP, steroids, and diuretics
6. Caffeine  

There are many conditions have been linked to low magnesium e.g. low immunity, osteoporosis, muscle pain, insomnia, hypertension, high cholesterol levels, blood sugar issues, fatigability, thyroid diseases, IBS, migraines, headache, kidney stones, heart disease, and psychological issues like depression and anxiety.
Sufficient magnesium has been shown to alleviate symptoms of migraines, muscle cramps, fibromyalgia, fatigue, poor sleep, and asthma.
Strategies to replenish your magnesium

1. Eliminate or reduce refined sugar and carbs to minimum
2. Consume magnesium rich foods e.g. animal protein, whole grains like brown rice and quinoa, nuts, seeds especially pumpkin seeds (they contain high amount), vegetables especially leafy greens, beans, seaweed, and fruits
3. Learn how to manage stress efficiently and choose what works for you like taking breaks, breathing deeply and mindfully, yoga, walking, journaling, or exercise
4. You might need supplementation, particularly if you have malabsorption problems, which are safe and beneficial like Magnesium glycinate or citrate. Start at a low dose of 200 and then increase up to 600 as needed. It is better to work with your health care practitioner as he is aware of your health condition.

Do not take magnesium supplements if you are taking ACE inhibitors or potassium sparing diuretics as they retain magnesium and harm your body. It is also not recommended with those who suffer end stage renal failure as magnesium could be toxic for them. 
​By Dr. Noha Elshatshat
Noha is a Dr of Medicine, a certified Functional Nutrition Counsellor and Mother who lives in Cork. You can contact her at; https://healingjourney.blog/