How are you today? Feeling a little stressed?
Did you get a good nights sleep last night? No? There are many reasons why people don't get a good night's sleep. It can be caused by an uncomfortable bed, restless partner or pets who sleep with you, or if you're like many people, it could be stress that is keeping you from getting a good night's rest.
If you're stressed, it could be because you are deficient in one particular mineral.
First of all, I want you to answer these few questions:
- Do you find yourself craving chocolate?
- Do you suffer from muscle cramps on a regular basis?
- Are you in perimenopause or menopause?
- Do you suffer from constipation? (if you're not going at least once a day, or you are straining to poop, you are constipated)
- Do you have high blood pressure, or an irregular heartbeat?
- Suffer from insomnia, fatigue or irritability?
- Do you get frequent headaches or migraines?
- Are you obese or suffer from Type II Diabetes?
If you have answered yes to one or more of the above questions, then you might be deficient in a very important mineral.
That mineral is Magnesium
Magnesium is referred to as the "Master Mineral" because it is responsible for over 300 vital functions in your body. When Magnesium is deficient, everything in the body "begins to crumble"... greatly compromising your health, and can affect your cardiovascular system, your kidneys, reproductive health, muscular and bone health, to name a few.Magnesium also plays a role in your body's detoxification processes, making it important for helping to prevent damage from environmental chemicals, heavy metals, and other toxins.
In addition, magnesium is necessary for:
- Activating muscles and nerves
- Activating adenosine triphosphate (ATP), which is necessary for creating energy in your body
- Digestion of proteins, carbohydrates, and fats
- Serving as a building block for RNA and DNA synthesis
- Acting as a precursor for neurotransmitters like serotonin, which then converts to melatonin which contributes to healthy sleep
What contributes to magnesium deficiency? Well believe it or not, stress plays a big role. So does consuming foods and drinks high in salt, sugar, caffeine and alcohol. Some medications you take may also cause magnesium loss - many high diuretics and blood pressure medications may be contributing to your problems rather than helping! (PLEASE ALWAYS CHECK with your health care practitioner before changing doses or stopping any prescribed medication)
So, what can you do?
My first suggestion to clients who present symptoms of magnesium deficiency is to eat more foods rich in magnesium. Foods such as:
- Avocado
- Leafy greens, such as Spinach and Swiss Chard (click here for a delicious Swiss Chard recipe)
- Beans and lentils
- Nuts and seeds
- Quinoa and other unrefined grains
- Dark chocolate (min 70% cocoa)
I will also suggest taking a good quality magnesium supplement. Depending on the level of deficiency in the body, eating foods rich in magnesium alone may not be enough.
The type of magnesium that I generally suggest is magnesium glycinate or magnesium citrate, because they’re two of the most readily absorbed by the body. Just avoid overdoing it as they have a laxative effect when consumed in high doses!
Join in the Challenge!
So, here's a challenge for you. Choose one or two of the foods listed above, and incorporate them into your diet on a daily basis. Get creative with your meals and if you need more inspiration, CLICK HERE to find more recipes that incorporate Magnesium rich foods.
Need more of a challenge? Join my FREE 10 Day Stop the Stress Challenge. Click here to join in! ===>> Stress Challenge
Stressed? You might be deficient in Magnesium
I regularly suffer from cramps now I know what I am lacking. I love how you provided a list of foods that I could add to my diet. I already have lots of quinoa because my daughter loves it so much. I really should eat some myself . Thanks for the list I will make this my healthy snacking list .
I’m glad you found it helpful! Thanks for dropping by!
Thanks for sharing. I had previous issues With sleeplessness and found a shortage of magnesium in my body. We changed our nutrition plan and supplements and I felt much better. I need to increase my greens; thanks for the reminder!
You’re welcome! Glad you found it helpful!
This is a great topic because most of us are pretty ignorant about what minerals do for our bodies – aside from maybe iron, calcium, sodium & potassium. I probably need to up my magnesium intake now that we aren’t getting regular portions of fresh greens. I will have to include more nuts, seeds, and legumes in our diet until the greens are available again in the spring.
It’s always a revelation to me when I see new clients starting their health journey. Many still think that our food holds enough for us, or that the ‘fortified’ cereals/breads/milk etc., that they’re buying will help as well.
Thanks for your comment!
I read somewhere that most people are magnesium deficient and so its beneficial to take as part of our routine. I take CalMag to help with sleepnesses caused by anxiety and its helped me so much!
That’s true Angela – almost 90% of the North American population is deficient in magnesium. It is usually the first one I recommend people take. CalMag is definitely a great combination, but most people can tolerate anywhere from 200 mg to 800 mg of Magnesium Bisglycinate a day. If your CalMag combo doesn’t have at least 200 mg in it, consider supplementing with more magnesium. Thanks for dropping by and commenting!
Nice to find this post. I started clean eating this year and also started taking a few supplements like vitamin D3 and vitamin K2. I bought magnesium but wasn’t sure I needed it so it’s shill in the cabinet. I do eat alot of greens and nuts and qinoua so I’m guessing I’m good. I’m going to have all my levels checked next docs appt too.
Thanks for commenting Fronie – that’s great that you’ve made some changes! With regards to the magnesium, if you have it, use it. Almost 90% of the population is deficient in magnesium. Magnesium is one the main supplements that I recommend everyone takes. Thanks again for dropping by – I have some more articles on magnesium if you’re looking for more information. Just put magnesium in the search bar to find the articles.
Very great insight!
Thank you!
Great information about stress. I did not know about magnesium being so important. I am going to make sure I get enough of that.
So many people are unaware of how important it is, I’m glad you found it informative.
Wow! What an amazing read, so much helpful information!
Thank you, I’m glad you found it helpful!
Interesting post! I’m a vitamin D deficient and need to check it out!!
Thanks Jasmine, i appreciate your comment. I have an article on Vitamin D deficiency that you might be interested in reading as well – you can find it here https://www.patriciaeales.com/shun-sun/
This was a very informative post. I am vitamin D deficient and once I found out and got on a good dosage of daily vitamin D I felt so much better!
Vitamin D is definitely another beneficial vitamin for seeds and mood. Glad you got it sorted out!
It sounds like we are actually doing something right at our house. No one is currently stressed right now, thankfully! We incorporate many of those foods in our diet on a regular basis, maybe that is what we are doing right. This is all valuable info.
Thanks for your comment! I’m glad that you are eating the foods that support your health, at to go!
Please feel free to share with anyone you may think could benefit from this.
Have a great day!
I was just reading the pin on pinterest, very interesting! I haven’t had a good night’s rest for a few weeks now, and that’s not like me. I may have to try some of these tips 🙂 Thanks for sharing!
You’re welcome! I’m glad you found it helpful. I hope that you will join us on the Stop the Stress Challenge, I know you’ll enjoy it!
Great advice on where to look for answers! So many facets to eating healthy! thanks for the reminder!
Thanks for stopping by. Glad you found it helpful!
Great post! I have most of the symptoms you listed. I’ll have to look into this. Thanks for sharing!
Glad it was helpful! Would love to have you as a part of the 10 day challenge – I’m sure you’ll find it helpful
Great post! I just started adding more magnesium to my daily supplements and it has helped my sleep/stress levels big time.
That’s great Andrea, glad to hear it’s working for you! If you know anyone who might benefit from the challenge, be sure to let them know! Thanks for commenting
Wow, interesting. I do have several of those symptoms. I need to check it out.
It’s a great challenge Stephanie, I hope you’ll join us – it will be 10 days of small challenges to help you manage stress and improve your health!
This is a great AHA for people who would not normally associate their symptoms with magnesium deficiency.
Yes, that was definitely what a lot of people were saying about the list – thanks for commenting!
This is interesting and I had no clue. This past summer I started having daily or near daily protein shakes with frozen spinach in it. Will that do the trick?
P.S. Love the snow!
It’s a great start Renee!