MAGNESIUM THE WONDER MINERAL
LOAD UP ON THIS NATURAL INGREDIENT FOR BETTER SLEEP AND MOODS
In the world of wellness there aren’t many cure-alls, but the mineral magnesium comes close. Known for being nature’s chill pill, it’s an ingredient found easily in every day supermarket foods and supplements, and in beauty creams and bath products. “Magnesium is involved in over 300 processes in the body, including energy production, muscle contraction and movement, blood pressure regulation, blood sugar levels and nerve impulses,” says Peta Teuma, chief naturopath at vitamin and supplements brand GO Healthy.
COULD YOU BE DEFICIENT?
Missing out on magnesium could be a reason why you’re feeling low in energy or have muscle cramps. “Other signs you’re lacking include tremors, eye twitching, headaches, migraines, low mood, irritability, vertigo and muscle weakness,” says Peta. Low magnesium levels have also been linked to an increased risk of depression, according to a study by the Royal Australasian College of Physicians. “Deficiency can be caused by a poor diet, heavy alcohol use and some digestive health conditions,” says naturopath and nutritionist Jess Blair. Your GP can order a blood test to check your levels.
FIVE MAGNESIUM-RICH FOODS TO ADD TO YOUR DIET
1. ALMONDS, PEANUTS AND CASHEWS
Eat a handful of these a day, plus they provide a natural energy boost.
2. DARK CHOCOLATE
As tasty as it is good for your health, choose a chocolate that’s at least 70 per cent cocoa solids to reap the benefits.
3. AVOCADO
Spread it on your sanga, cube it and layer on your salads. Avos are an excellent source of magnesium, as well as heart and brain boosting fats, fibre and vitamin E.
4. COOKED BROWN RICE
Long grain brown rice contains 84 mg of magnesium per cup compared to only about 19mg in white rice.
5. SEEDS
Shake them on your cereal or add a handful to the blender before you whiz up a smoothie. Chia, pumpkin and flax are good sources.
THE LINK TO BETTER SLEEP
“In our fast-paced and high-stress lifestyles, our cortisol levels may stay too high at the end of the day, which affects our circadian rhythm and interferes with sleep. Magnesium can help to reduce the activity of the hypothalamic pituitary adrenal-axis [in the brain], which controls cortisol. It works with the nervous system’s receptors to produce sedative effects,” says Peta. In other words, it relaxes you!