Chronic lack of magnesium in the daily diet is quite common. Statistics suggest that only 25-30% of people consume enough of this mineral. However, magnesium is one of the body’s most important electrolytes and the second most abundant mineral in the body.
Of particular importance is the use of foods with magnesium for women – a lack of a mineral negatively affects the state of the cardiovascular system, skin, muscles, and brain, and may also be associated with an increased risk of developing osteoporosis (especially after menopause).
Magnesium for women
Magnesium is a key mineral for the proper functioning of the body. It plays a critical role in glucose utilization, activates the formation of proteins (including collagen), regulates the functioning of the central nervous system and brain, and helps maintain normal cholesterol levels.
In total, magnesium is involved in more than 300 different physiological processes, including promoting the renewal of bone tissue and preventing its loss (a condition that provokes the development of osteoporosis in women upon reaching the age of 50).
Experts note that magnesium deficiency can be expressed in disruption of the nervous system – provoking sleep disorders and irritability. In fact, the deficiency is associated with a lack of energy in the cells – which provokes hyperexcitability and exhausts the body.
Magnesium and the heart
Magnesium and other electrolytes (potassium, calcium, etc.) are necessary for the body to transmit nerve impulses, muscle contraction, and regulate the pH level of the blood – which affects the functioning of both the heart and the entire vascular system of the body.
Lack of magnesium leads to muscle weakness and loss of vascular elasticity. It is known that the concentration of this mineral in the myocardium of those who died from cardiovascular diseases is two times less than in patients with deaths from other causes.
Among other things, magnesium deficiency in the diet can be associated with the acceleration of the aging process of fibroblasts, the slowdown in the synthesis of collagen and elastin fibers, and the deterioration of the mechanical characteristics of tissues – both the heart and other internal organs, and the skin.
How does magnesium affect mood?
First, a lack of magnesium can be associated with complaints such as irritability, aggression, asthenia, depression, persistent bad mood, and sleep disturbances. Secondly, there may be dizziness and headaches in the form of tension.
Thirdly, magnesium deficiency is especially dangerous after menopause. Mineral deficiency is associated with premenstrual syndrome and premenstrual dysphoric disorder, arrhythmias, and cardialgia, as well as vasomotor symptoms (excessive sweating).
Importance for women over 50
It has been established that the symptoms of magnesium deficiency are similar to those of menopausal syndrome – hot flashes and night sweats, pressure in the head and body, muscle and joint pain, paresthesia, headaches, dizziness and fainting, difficulty breathing, loss of sensation in the feet and hands.
In fact, upon reaching the age of 45-50, these conditions can overlap each other – exacerbating poor health and provoking further risks for the cardiovascular system and bone apparatus (again, we recall that a lack of magnesium impairs calcium absorption).
Magnesium in food
Magnesium deficiency in the daily diet has been a problem that has been talked about since the 1950s. In 1995, the World Health Organization recognized magnesium deficiency as an important health risk, stating that magnesium intake had more than halved since the early 20th century.
It is believed that no more than a quarter of the population daily receives the required amount of this mineral from their daily diet. A typical diet containing meat, potatoes, and wheat products (bread, pasta, pastries) does not cover the daily requirement.
Despite the fact that many foods are rich in magnesium, the diet of a typical urban dweller rarely contains enough of them. To avoid deficiency of an important mineral, make sure to eat enough of the following foods with magnesium:
- Chia seeds, flaxseed, pumpkin seeds
- Red and black caviar
- Cashew nuts, pine nuts, almonds
- Peanut butter
- Natural dark chocolate
- Buckwheat, quinoa, oatmeal, brown rice
- Green leafy vegetables (spinach)
- Bananas
Dietary magnesium deficiency is one of the most common dietary disorders. However, the lack of this mineral is extremely harmful to the body – especially for women after the onset of 50 years. The consequences are disruption of the vascular system, weakening of the bones, and a constantly bad mood.