 Almonds, High in Magnesium Approximately 10-20% of the U.S population suffers from magnesium deficiency. Many people do not care about their deficiencies, but deficiencies are at the root cause of many disorders and chronic illnesses. A lack of magnesium, for example, can adversely affect the heart, muscles, sleep, energy level, and feeling of well-being. Are you having trouble sleeping at night but are fatigued during the day? Do you have difficulty with digestion and are chronically constipated? You may be suffering from a magnesium deficiency.
What About Magnesium in Food? Magnesium levels in food have declined by 80-90% according to some research. That means getting magnesium from food unless it is added, is difficult. Also, many medications, such as a popular antacid, Omeprazole, causes low magnesium levels. Won't Magnesium Deficiency be Corrected with a Multivitamin? Couple a low intake with drug-nutrient interactions with a medical profession not trained to monitor magnesium levels when warranted, and we have a population deficiency problem that can easily be corrected through supplementation. In most cases, your One- A- Day won't do it, however. A scrupulous look at your multivitamin label will often find magnesium lacking. The reason it is often not included is it overpowers the smaller minerals also needed by the body like selenium. So, read the label before you feel confident your multivitamin is meeting your magnesium needs. Forms of Magnesium Magnesium comes bound to another molecule, which affects how well it is absorbed and the action of the molecule in the body. Examples include: Magnesium sulfate: Found abundantly in Epsom salts, it has good absorption with low toxicity. It is terrific for tissue application and is absorbed well through the skin. It is used intravenously to prevent preterm labor, for bronchospasm, acute nephritis, and toxemia of pregnancy. Magnesium Glycinate: This form of magnesium is one of the gentlest on the stomach. It is this form that is used for those recovering from bariatric surgery as it is the best absorbed and is also the supplement of choice for those recovering from low blood levels. It is the ideal form of magnesium for those who can not tolerate the laxative effects of magnesium oxide or magnesium citrate. Glycine, the molecule bound to magnesium, has a calming effect on the nerves and is supportive of cognitive function. It is often the form used for migraine headaches. Magnesium L-Threonate: This is a newer form of magnesium and research is showing it to have a cognitive and neuropathic advantage in the animal model. The fact that this form of magnesium restored memory to aging rodents poses possible applications at a clinical level that need to be studied further. It is the only form of magnesium that has been shown to penetrate the blood-brain barrier, thus directly raising brain magnesium levels. Anecdotal evidence suggests that magnesium L-threonate may help get rid of "brain fog" and helps with vestibular migraine. The downside is it is expensive and new and needs further research. Magnesium Malate: Most commonly used form for fibromyalgia and chronic fatigue syndrome. It is said to have a high bioavailability, supports energy production, and the ability to chelate toxic metals. Malate also creates less gastrointestinal stress and irritation than oxide and citrate. It may be too energizing for some. Magnesium Citrate: It is excellent for relieving Constipation. It is not as bioavailable as the other forms of magnesium. Magnesium Oxide: Not very bioavailable and is used most frequently as a laxative or for heartburn. What is the Dosage for Magnesium? Most experts agree that 3-4 mg/kg/day will replete magnesium levels. However, keep in mind, though, that the recommended daily intake for adults for magnesium is between 310-400 mg per day depending on age and sex, so this repletion dosage may be on the low side for some. Repletion can be done based on conditions as below: *Cluster headache: 1 gram of magnesium *Vasoplastic Angina: 65 mg/kg given by IV *Constipation: 8.75-25 g of magnesium citrate in a 150 ml to 300 ml solution *Indigestion: 400-1200 mg of magnesium hydroxide up to 4x per day; 800 mg of magnesium oxide may also be used Low blood levels: 3 grams of magnesium sulfate taken every 6 hours for 4 doses according to one reference. A glycinate version would probably be more effective. A 5% solution of magnesium chloride for 16 weeks may be used *Heart disease: 800-1200 of magnesium oxide for three months *Migraine: 400 mg/day What are the Signs and Symptoms of Low Magnesium Levels? · Irritability · Muscle twitches or cramps · Lethargy and fatigue · Irregular heartbeats · Dizziness · Nausea and vomiting · Numbness · Personality changes · Anxiety and panic attacks · Insomnia · High blood pressure · Type 2 diabetes · Osteoporosis · Migraines · Constipation · Acid reflux Foods High in Magnesium · Avocados · Leafy vegetables · Cashews · Tuna fish · Flaxseeds · Pumpkin seeds · Dark chocolate · Legumes · Tofu · Whole grains · Fatty fish · Bananas · Soybeans · Almonds So, Do You Need Magnesium? Magnesium deficiency is relatively common in clinical practice but goes mostly unrecognized due to a lack of testing. For example, low magnesium has been found in 84% of premenopausal women with Osteoporosis. Magnesium deficiency may persist despite normal serum levels. It has been suggested that the lower limit of normal for serum magnesium references an early deficiency. Measuring red blood cell magnesium is more accurate than serum magnesium. What are the high-risk groups for low magnesium? · Athletes · Those with digestive or absorption issues · Alcoholics · Those over 60 · Those on proton pump inhibitors such as Omeprazole · Those with diabetes If you are experiencing symptoms such as those in the list above and are in one of the high-risk groups listed, you may be at risk for magnesium deficiency. Wouldn't it be great if you could start sleeping better and have more energy just by taking a supplement or changing your diet? Need help finding quality magnesium products? Shop at Nutritional Synergy Clinic's Dispensary at https://us.fullscript.com/welcome/kshattler Receive a discount for filling out the contact form on the homepage! And, register for the newsletter. Don't forget to leave me a comment, I love questions and feedback! #magnesium, #hypomagnesaemia, #chronicfatiguesyndrome, #insomnia, #magnesiumsupplements, #magnesiumdeficiency
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 Diet and Alzheimer's Disease Alzheimer's Disease (AD), a brain disorder that ravages your memory, robbed 5.5 million Americans of their quality of life in 2019. Two-thirds of those affected were women, the traditional caretakers of our society. African Americans are twice as likely as Caucasians to be diagnosed with this illness, and there is no cure. But there is hope.
Research is showing that diet may delay the signs and symptoms of Alzheimer's Disease, and we all know that every moment we can spend with our loved one where we don't have to wrestle with the side-effects of this disease are precious and to be treasured. Studies from Rush University in Chicago have found that the MIND diet, a combination of the DASH diet and the Mediterranean diet, may decrease the risk of Alzheimer's by as much as 50% and can still protect the brain even when not followed rigorously. What is the MIND Diet? The MIND diet was born out of blending the DASH diet for hypertension, which focused on limiting sodium in the diet while increasing vegetables and low-fat dairy with the Mediterranean diet. The Mediterranean Diet, a diet focused on increasing consumption of vegetables, monounsaturated fats from olive oil, fish, whole grains, and omega-3 fatty acids- the building blocks of this meal plan. Researchers believe that those who follow the diet for years will receive the most significant protective benefits. The time to start a MIND diet is when you find out you have Alzheimer's Disease in the family as it will lower your risk of developing it. For those who already have it, it's not too late to start the diet to delay the progression of AD. What Does the MIND Diet Do? The MIND diet emphasizes those foods that protect the brain and restricts those foods that affect the brain adversely. It works because it reduces inflammation of the brain and nerves; it acts as an antioxidant for the tissues it makes nerve transmission more fluid and decreases neuron loss while improving memory overall. How Do I Follow a MIND Diet? As with any major change, start slow. Make a few changes at a time until the MIND diet feels like your everyday routine. Soon even grocery shopping will become automatic, and you won't have to pour over lists of foods that you aren't used to eating or learning new recipes or ways of cooking because it has become a habit. It just takes a little time, one step at a time. When introducing starchy beans into the diet, do so slowly if it is a new food to the individual. Starchy beans like chickpeas, lentils, kidney beans, fava beans, etc., are not only high in fiber, they may be gas forming and cause bloating if introduced into the diet too quickly. Always introduce increased fiber slowly with 8 glasses of water per day to avoid bloating. Another trick to lessen gas and bloating from beans is to either soak them overnight, drain and rinse or bring to a boil and drain, rinse and then bring the beans to heat again. Draining the water gets rid of the gassy component present in beans. Also, some healthy foods can be expensive, a real consideration for most of us. One way to save money is to buy fruits and vegetables in season and freeze them. Don't use sugar or salt, just freeze them after they've been cleaned, label and date them and freeze for later. MIND Diet Guidelines The Rules of the Diet Are:
Application The MIND diet supports vascular health and is protective against vascular dementia. Certain foods used in the MIND diet have been directly linked to improved neurological function or reduced Alzheimer's Disease biomarkers in the brain. MIND diet foods reflect nutrients that have been shown in studies to slow cognitive decline, decrease the risk of AD, scour the brain of amyloid plaque, and decrease neuron loss. So, while a cure may not be here, hope is on the horizon for a better quality of life by following the MIND diet. #Alzheimer's Disease #MIND diet #cognitive #dementia What is Evidence-Based Medicine? Defined, evidence-based medicine is the cumulative result of a synthesis of clinical expertise, patient’s values and the best scientific evidence we have available relative to that patient’s care. Evidence-based medicine (EBM) originated in the second half of the 19th century and represents the conscientious use of the best evidence available in making reasonable decisions about patient care. Gaps Between Research and Practice in Medicine One of the biggest shortcomings of using EBM is the gap between the release of scientific studies and their adoption by the clinical community. It represents a huge knowledge gap and a barrier to the implementation of the EBM model. For example, in the case of the beneficial use of aspirin in the treatment of heart attack victims, it took almost a decade for it to become a routine practice after the EBM studies were released. Interestingly, the publication of COVID-19 articles are bypassing some of the usual publication rules and are going right into the search engines. This is to specifically reduce the gap between research and practice, an endeavor much needed in this pandemic. Classification of Evidence EBM classifies evidence based on their freedom from biases in the interpretation of the results. The levels of evidence look something like this: 1. Evidence obtained by a meta-analysis of several randomized controlled research (RCR). 2. Evidence from a sole RCR. 3. Evidence from one well designed controlled RCR. 4. Evidence from one quasi-experimental approach. 5. Research case study only. 6. Evidence from one’s clinical practice or case studies. Each level represents a strength of evidence to ponder in application to a patient’s case or to a public health situation. With EBM a provider can assess the strength of evidence with the risks/benefits of ordering tests and treatments for an individual patient or the strength of evidence for a public health recommendation. We are said to be in an age of EBM. Five Ways Evidence-Based Medicine Adds Value to the Functional Health Model 1. EBM helps functional health providers stay on top of standardized treatment protocols without reading 17 studies a day by utilizing study classification and priority. 2. Uses timely data to make decisions. This has been greatly aided by the computer age and the development and maintenance of large databases of information that providers can access for research and education. 3. It improves accountability, transparency, and worth. What this means is the patient acquires the best care for the least cost with all variables of the treatment consistent with the values of the patient. 4. Improves the quality of care. Despite the fact that Americans spend more money on healthcare than any other nation in the world, we are the sickest. 5. Improves outcomes. Functional health providers are invested in practicing medicine that works, not just seeing patients on a daily schedule and taking care of urgent ills. They want to see that a prescribed treatment has true value for a patient and that the care received has made a significant impact on that patient’s overall health and well-being. Functional health represents a fusion of EBM and alternative medicine. It has been argued that functional health practitioners are not evidence-based practitioners. That cannot be further from the truth. Functional health practitioners frequently rely on EBM for treatment decisions and novel approaches to diseases that are on the cutting edge of scientific decisions and novel approaches to diseases. #evidence-based medicine #EBM #quality control #functional health #evidence  |
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