We often hear that we are not absorbing enough minerals and vitamins in our diets. A lack of magnesium in the diet is among the most serious of these, and most Americans don’t now they likely have magnesium-deficient diets, which can lead to a number of health challenges, which can be more severe among seniors.
A century ago, Americans were getting an average of about 500 mg of magnesium in their diets, but now that number has dropped to about 200 mg. That’s a 60 percent decrease, and it’s attributed to the mineral depletion in soil and because most fertilizers don’t include magnesium.
Besides shortening the life span, strokes, hypertension, heart attacks, kidney problems, nervous disorders and hardening of the arteries are among health issues that a lack of magnesium in the diet can cause, says Burton M. Altura, Ph.D., a professor of physiology and pharmacology at SUNY Downstate Medical Center in Brooklyn.
Other research has shown that low magnesium leads to insulin sensitivity in patients with Type 2 diabetes, and a lack of magnesium also can lead to anxiety, fatigue, muscle cramping and inflammation.
Altura was among researchers who led a peer-reviewed research study that was published in more than 1,000 science and medical journals. Previously researchers believed magnesium regulated more than 300 enzymes in the body, but now they have found that number is closer to 600.
Altura says without enough magnesium, the energy cycle in the body is upset. The good news is improving your diet and taking some simple steps can help add more magnesium into your system and help improve your health.
He recommends:
· Drinking magnesium-rich bottled water
· Eat more foods that are loaded with magnesium such as kale, collards, sunflower seeds, seafood, including oysters, sardines and scallops, soybeans, unprocessed wheat bran, wheat germ, almonds and other nuts, brown rice, tofu, molasses, kelp, dark chocolate and soybeans.
· Taking magnesium supplements
· Soaking in Epsom salt, which is really magnesium sulfate, and will absorb into your skin, soothing your body and reducing pain. Soak using a cup or two of Epsom salt per bath. Use more if you have sore muscles or a muscular injury.
Magnesium has many other benefits, including treating the flu, improving sleep, improving relaxation and boosting energy.
If you’re interested in improving your diet by eating more nutritious and mineral-rich foods, contact Grace Derocha, a certified dietician and manager for the Detroit Area Agency on Aging’s Diabetes Self-Management Training Program at (313) 446-4444.
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