Doctor explains how magnesium can aid sleep
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The National Institutes of Health (NIH) identified groups at risk of a magnesium deficiency – diabetics, older adults, those with gastrointestinal diseases and those who drink a fair bit of alcohol. Habitually low intake of magnesium can lead to muscle cramps in the body, such as the legs. The NHS confirmed that cramps can last from a few seconds to 10 minutes, and may cause the affected muscle to be sore afterwards.
“They can happen at any time, but most people have them at night or when resting,” said the NHS.
The national health body advises you to stretch and massage the affected muscle which may ease the pain during the cramp.
Paracetamol or ibuprofen can be taken following the cramp to ease any soreness.
Other early signs of a magnesium deficiency, as pointed out by the NIH, include numbness and tingling.
Early indicators your body is lacking magnesium include a loss of appetite, nausea, vomiting, fatigue and weakness.
Left untreated, a magnesium deficiency can lead to seizures, personality changes, abnormal heart rhythms and coronary spasms.
This type of deficiency can “induce changes in biochemical pathways that can increase the risk of illness over time”.
An unaddressed magnesium deficiency can result in high blood pressure, cardiovascular disease, diabetes, osteoporosis and migraine headaches.
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Foods rich in magnesium include:
- Pumpkin seeds
- Chia seeds
- Almonds
- Spinach
- Cashews
- Peanuts
- Soy milk
- Black beans
- Edamame
- Peanut butter
- Skin of baked potato
- Brown rice
- Yoghurt
- Oatmeal
- Kidney beans
- Banana
- Salmon
- Milk
- Halibut
- Avocado
- Wholewheat bread
- Chicken breast
- Broccoli
- Apple
- Carrot
How certain health conditions can lead to a magnesium deficiency
Gastrointestinal issues, such as Crohn’s disease – during a flare-up – can lead to chronic diarrhoea and fat malabsorption.
This can lead to magnesium depletion over time, as can an operation to remove the ileum in the small intestine.
Diabetes
Uncontrolled diabetes can lead to increased urination when blood sugar levels are high.
This increase in urination can cause more magnesium to be lost from the body.
Older adults are also at risk of a magnesium deficiency as malabsorption can occur.
Furthermore, “renal magnesium excretion increases with age”, said the NIH.
“Older adults are more likely to have chronic diseases or take medications that alter magnesium status,” it added.
Those suffering from an alcohol dependency may also be at risk of a magnesium deficiency.
The NHS said that a blood test can determine the amount of magnesium in your body.
Low levels of magnesium in the blood means one of three things:
- There’s not enough magnesium in your diet
- Your intestines aren’t absorbing enough magnesium
- The kidneys are excreting too much magnesium
Speaking with your GP will help to determine which factor is the most likely.
From there, steps can be taken to address the magnesium deficiency that will benefit your health.
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