2024-07-25 19:33:24
Fatigue could be the culprit
The pharmacist states that magnesium is involved in more than 300 different metabolic processes in the body, so when its amount decreases, we can face various conditions that significantly affect our overall well-being.
Although, according to I. Sauserytė, it is noticeable that various seeds, vegetables, greens, whole grain products and healthier alternatives to sweets are increasingly appearing in the menus of the public, many patients who visit the pharmacy still complain of symptoms indicating magnesium deficiency.
“Some patients already come to the pharmacy knowing that they need to replenish their magnesium reserves. A significant number of them, suspecting a deficiency of this mineral, also turn to their family doctor to order a blood magnesium level test.
Lack of magnesium usually causes great fatigue, weakness, muscle spasms, nausea and loss of appetite. If a person ignores the appearing symptoms, he may be at risk of more serious signs of magnesium deficiency, such as a changing heart rate, irritability, depressive mood,” says I. Sauserytė.
In summer, it is extremely important to take care of your body
She adds that summer is exactly the season when almost everyone should take care of sufficient magnesium reserves. Since we often engage in active activities in the summer season, such as swimming, rowing, team sports and others, in order to avoid cramps and restore muscle health faster and help them relax after strenuous sports, we need to keep magnesium in the body.
What’s more, the pharmacist tells us that when it’s hot, we sweat more, and sweat helps the body regulate its temperature and not overheat. Along with sweat, magnesium is also removed from the body, which is one of the essential elements that support the proper processes of sweating and tolerance of high temperatures.
“Hot weather can be a real challenge for people with various chronic diseases, as well as those with cardiovascular problems. Warmer summers caused by warming affect the body as well – there is a greater risk of overheating and sunstroke.
These conditions can even end up in the hospital. Magnesium is also important when it comes to avoiding fluid deficiency – when we sweat, we lose electrolytes and water, which is why there is a risk of dehydration. In this case, the role of magnesium is to ensure the proper fluid balance in the body,” says pharmacist I. Sauserytė.
According to her, a rising outdoor thermometer can lead to poor sleep quality and increased anxiety. All of this can also be alleviated by ensuring adequate levels of magnesium in the blood. Various studies have shown that this mineral affects brain function, and low levels of magnesium have been linked to a decreased body’s response to stress, leading to anxiety and mood swings, so even small doses of magnesium daily can improve overall emotional well-being.
Look for sources of magnesium in the warm season
The warm season is the best time to get magnesium from nature by including certain foods in your diet. Green leafy vegetables such as spinach, cabbage, beet leaves can contain up to 80 mg of magnesium per 100 grams, and up to 60 mg in blackberries, avocados, bananas.
If we include the same amount of legumes in our daily diet, such as beans or various seeds such as chia, pumpkin, we can get even 150 mg of magnesium. However, it is worth remembering that sugar, alcohol, low-quality food and semi-finished products have a negative impact on the absorption of magnesium.
“It is very important to understand that vegetables and other sources of magnesium should be consumed daily. An adult, without side health problems or conditions that interfere with the absorption of micronutrients, should receive 300 mg of magnesium per day. In the summer, we sweat out a lot of magnesium, so we need even more of it.
Of course, many people living an active life already usually use magnesium food supplements and mineral water enriched with this and other minerals in order to prevent various symptoms. However, even if you do not allow extremely active leisure time, the heat and clean air promote sweating, so magnesium is one of the most necessary minerals in the summer,” says I. Sauserytė.
She also explains that there are some things to pay attention to when taking magnesium supplements. One of them is that magnesium supplements should be taken after consultation with a doctor or pharmacist, before asking what strength food supplements are needed, because for those who work a lot in the garden, in the garden, do sports, and suffer from chronic diseases, daily doses of magnesium can reach 400 mg or 500 mg.
On the other hand, consuming too much magnesium can cause indigestion and diarrhea. Another important detail – do not expect that the magnesium imbalance will be restored in a few days or a week – it depends on the current lack of this mineral, so the process can last even a month or several.
“Another important aspect to know is that magnesium supplements are recommended to be taken in the evening, as it can have a relaxing effect and help reduce the time it takes to fall asleep.
Except for the cases when combinations of certain B vitamins and magnesium are taken, for example, vitamin B3, also called niacin, helps to fall asleep easier, while vitamin B6, on the contrary, can cause unusual dreams, which worsens the quality of sleep,” adds the pharmacist.
2024-07-25 19:33:24