December 23, 2004
Are you getting enough magnesium in your diet? I have been coming across a lot of information about the need for magnesium and the problems that can be induced by a deficiency. If you or anyone you know has problems with allergies, asthma, attention deficit disorder, anxiety, heart disease, muscle cramps, memory problems, diabetes or other conditions you may want to keep reading.
The current Recommended Dietary Allowance (RDA) for magnesium is 310-320 milligrams (mg) for adult women and 400-420 mg for adult men. Average intake among Americans tends to lag about 100 mg below these recommended levels. Source: http://www.msnbc.msn.com.
Studies show that as many as half of all Americans do not consume enough magnesium. Magnesium helps build bones, proteins, release energy stored in muscles and regulates body temperature. Source: Medical News Today.
In the Dec. 2 issue of Neuron, MIT researchers report that magnesium helps maintain memory function in middle age and beyond. This may be good news to some of you that are recognizing that your memory is not the same as it used to be. For more information on the study go to: www.medicalnewstoday.com.
In another study completed at Harvard Medical School, researchers gathered information from more than 39,000 women for 6 years and found that high magnesium levels were significantly associated with a reduced risk of developing type 2 diabetes. Risk of diabetes fell more than 20 percent for the overweight women in the group. Source: “Dietary Magnesium Intake in Relation to Plasma Insulin Levels and Risk of Type 2 Diabetes in Women” Diabetes Care, Vol. 27, No. 1, January 2004, ncbi.nlm.nih.gov.
In two other studies of more than 85,000 women and 42,000 men, researchers found that individuals who consumed the most magnesium lowered their risk of developing diabetes more than 30 percent during the next 12 to 18 years compared to those who consumed the least amount. Source: http://www.msnbc.msn.com.
In all three of the magnesium/diabetes studies above, researchers concluded that is not necessary to consume large amounts of magnesium. The key is to meet the RDA requirements. Those who were below the RDA, were found to be at greater risk. For more information on the studies on magnesium and diabetes go to: http://www.medicalnewstoday.com.
Now you know about the importance of magnesium. Here are some action steps:
1.There are a few ways to determine if you are low in magnesium:
- OFLC’s Bio Terrain Tests
- Ask your doctor to test your blood for magnesium levels. A normal range is anywhere between .66 and 1.23 mmol/L (millimoles per liter). (Source: www.mercola.com)
- Nutrition Response Testing
2.Ideally, magnesium should be taken in whole food form: green leafy vegetables, whole grains, nuts and dried beans. According to Dr. Mercola, “The best way to consume this mineral is through organically bound magnesium, which is found in organic green, leafy vegetables.” Mercola also recommends following the metabolic typing program, which we perform at the Optimal Fitness Lifestyle Center, avoiding sugar, consuming a cod liver oil or fish oil (can purchase high quality oil @ OFLC), blueberries, and considering the use of pregnenolone. For more information by Dr. Mercola go to www.mercola.com.
3.Many factors contribute to magnesium depletion. High stress and menstruation can reduce magnesium levels, while a heavy intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) will increase urinary excretion of magnesium. (Source: www.agora-inc.com).
Given that we are all very different in the way that our bodies process foods and utilize nutrients, some people may need more magnesium than others based upon their metabolic type. Metabolic Typing is an easy-to-use, proven technology that we use at the Optimal Fitness Lifestyle Center, which allows you to rapidly identify your own highly individualized dietary needs. This program takes out the guesswork. You’ll know how to select just the right body fuel, foods, food combinations and nutrients that will enable your body to function at peak efficiency.
End the cycle of trying one diet after the next, program after program, practitioner to practitioner. Finding the answer to achieving ideal health & wellness may be easier than you think. Don’t settle for mass marketed programs. You are an individual.Sign up today to find out your Metabolic Type and the individual program that is right for you.
In health,
Brien
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