Magnesium And Blood Glucose

How to beat the winter blues

Winter is notorious for the “winter blues” and decreased energy levels. But if you keep active, follow a healthy diet and enjoy winter sunlight, chances are you’ll breeze through the chilly months invigorated for summer.

Claudine Ryan, registered dietician for Compass Group Southern Africa, says eating correctly is the secret to better endurance and well-being. These are her top tips:

Nutritional mood boosters

A diet rich in selenium and magnesium can raise your spirits and enhance your mood.

* Garlic, owing to its high selenium content, uplifts your mood and acts as a natural anti-depressant. Other sources of selenium include Brazil nuts, fish, oysters and meat.

* Magnesium is found in dark leafy vegetables (such as spinach), bananas, avocado, peas, beans, nuts and roasted pumpkin seeds.

* Tryptophan is an essential amino acid that triggers the release of serotonin in the brain. Include low-fat milk, cheese, tuna, eggs and roasted chicken in your diet.

* Vitamin B1 is essential for normal brain function and a deficiency leads to lethargy, fatigue and depression. Good sources are dark green vegetables, fruit, dairy and rice.

* Dark chocolate increases the release of endorphins and enhances your mood. Including two blocks of dark chocolate now and then as part of a healthy diet can help enhance well-being.

Fuel of champions

When it comes to energy, carbohydrates are a hands-down winner. Carbohydrates, when digested, form glucose that refuels muscles. Following a low-carbohydrate diet may in the long run leave you run-down and tired.

Combine carbohydrates with protein for a sustained energy effect. Starches, whole grains, fruit and low fat dairy are digested to form glucose.

Energetic eating

Low glycaemic index (GI) foods are a great source of sustained energy as they release slowly into the body and therefore maintain blood glucose levels, which affect long-term energy levels.

“What you put in is what you will get out,” says Ryan. Eating quick-fix high-GI foods like confectionery, sweets and other refined carbohydrates will lead to poor energy levels and performance.

Effects of Magnesium Deficiency

Magnesium deficiency can cause many negative effects in the body. This is because magnesium is an essential mineral in the diet and is used in many bodily functions. A high intake of processed and refined foods, as is common in the western diet, can cause magnesium deficiency , and the symptoms are not always obvious. Various bodily functions can be affected by a low level of magnesium in the body.

Magnesium plays an important part in the relaxation process of muscles in the body. Excessive muscle tension can be caused by low magnesium levels. Since the heart is a muscle, it is also affected by magnesium status. Magnesium plays an important part in the proper functioning of the heart and circulation. Research has shown that increased magnesium levels in the body help to cause the dilation of blood vessels throughout the body and this positively affecting bloodflow. Magnesium also helps to maintain blood pressure, evidence has been found that suggests that magnesium rich diets can help maintain blood pressure already within the normal range. Magnesium also plays an important part in healthy artery function.

Magnesium levels can be affected by many other factors. Stress levels and magnesium levels are also related. The stress hormones, otherwise known as cachectolamines, are known to deplete magnesium levels in the body. Since low magnesium levels can also increase stress hormones, a vicious circle can develop. Stress can also negatively affect your sleep. Lack of sleep can also negatively affect magnesium levels, and further exaggerate the effects of excess stress hormones in the body, and aggravate the symptoms of stress. Magnesium also plays an important part in the bodies regulation of normal blood sugar levels. Oral magnesium supplementation should therefore help regulate blood sugar levels already within normal range.

For More information magnesium deficiency please visit http://www.magnesium-citrate.

The Journal of biological chemistry

The Magnesium Miracle

The Miracle of Magnesium

Magnesium, current status and new developments : theoretical, biological, and medical aspects

The Magnesium Factor