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By Bonnie Jenkins, Advanced Natural Medicine
If you’re feeling more stressed out than usual, join the club. Many of my patients report that they are feeling more stressed than ever thanks to the economy, job losses, even relationship issues. But what if I told you that your stress level could go from 300 to 0 simply by taking a daily dose of magnesium?
Our reaction to stress, known as the “fight or flight” response, is a built-in reaction that also ensures our survival. When faced with danger, humans experience a complex chain of biological changes that instantly put us on “alert.” It begins in the hypothalamus, a tiny cluster of cells at the base of the brain that controls all automatic body functions. The hypothalamus triggers nerve cells to release norephinephrine, a hormone which tightens the muscles and sharpens the senses. At the same time, the adrenal glands release epinephrine, better known as adrenaline, which makes the heart pump faster and the lungs work harder to flood the body with oxygen. The adrenal glands also release the hormone cortisol, which helps the body convert sugar to energy. Once the threat has passed, the body returns to normal.
But, unlike our ancestors, who only had to deal with the occasional saber-toothed tiger, we are often subjected to 50 or more stressors a day. Add in an undercurrent of worry from things like a bad economy that are beyond our control, and we rarely get a break from stress.
The problem is that stress impacts more than just our mental and emotional being. It can actually affect our nutrient levels. One critical nutrient affected by stress is magnesium. Stress can cause magnesium depletion—and a lack of magnesium magnifies stress. Going through a stressful period without sufficient magnesium can set up a deficit that, if not corrected, can linger, causing more stress and further health problems. Under prolonged stressful conditions the body loses more magnesium than usual through urine and sweat, adding to magnesium depletion and lowering your stress defenses.
Why is this such a big deal? Magnesium supports our adrenals, which can be overworked by stress. A magnesium deficiency in the body is significant because of the many vitally important enzyme systems that require magnesium, some of which are responsible for energy production and storage in the body. A strain on the adrenal glands puts a strain on the magnesium dependent energy system of the body. Thus, a low magnesium level during stressful times can cause energy depletion that leads to listlessness and fatigue, weakening your ability to manage stress.
Magnesium is also involved in more than 300 other biochemical reactions in the body. Subtract it from the equation and insulin goes haywire and the heart’s steadfast beat loses its rhythm. A lack of this mineral also contributes to osteoporosis by preventing the body from absorbing calcium. Of more concern, a magnesium deficiency can make your cells old before their time. In sufficient amounts, on the other hand, magnesium can ease symptoms of heart disease and diabetes. It’s also been shown to ward off hypertension, which is one reason it’s the cornerstone of my Blood Pressure Support Formula.
Unfortunately, many of us simply aren’t getting enough magnesium in our food. In fact, U.S. Department of Agriculture research shows that over half of Americans don’t get enough of this important mineral in their daily diet. To preserve your magnesium status, avoid processed foods, eliminate as much stress from your life as you can and take a magnesium supplement every day.
Currently the RDA for magnesium from all sources is 320 mg. for women and 420 mg. for men. While that might be enough to prevent a deficiency, it’s not nearly enough to support good health and ease chronic stress. While I recommend eating foods that are rich in this mineral—nuts, grains, beans, dark green vegetables, fish and lean meats are excellent sources—it’s also important to take 250 to 350 mg. of supplemental magnesium each day. It’s one of the easiest, most effective ways I know of to find calm in a turbulent life.
References:
Champagne CM. Magnesium in hypertension, cardiovascular disease, metabolic syndrome, and other conditions: a review. Nutrition in Clinical Practice. 2008;23:142-151.
Hanus M. Double-blind, randomised, placebo-controlled study to evaluate the efficacy and safety of a fixed combination containing two plant extracts (Crataegus oxyacantha and Eschscholtzia californica) and magnesium in mild-to-moderate anxiety disorders. Current Medical Research and Opinion. 2004;20:63-71.
Killilea DW. Magnesium deficiency accelerates cellular senescence in cultured human fibroblasts. Proceedings of the National Academy of Sciences. 2008;105: 5768-5773. |
