The dangers of magnesium deficiency
Magnesium deficiency is difficult to diagnose because it does not cause obvious symptoms.
However, a lack of magnesium can be manifested by various disorders, such as hyperemotivity, anxiety, tremors, depression, chest tightness, headaches, vertigo or insomnia. A magnesium deficiency can also lead to cramps, muscle spasms, contractures, back pain, as well as palpitations or dyspnea ( breathing difficulties). Finally, a chronic untreated magnesium deficiency can also cause cardiovascular problems or diabetes.
Is the heart a muscle or an organ?
Now that might seem like a rather silly question and anyways what has a magnesium deficiency have to do with heart wellbeing?
Let's get straight to the facts...
The heart is a muscular organ. It is the contractions of his muscle that circulate the blood so that it goes to irrigate our organs. Contractions that started in our uterine life.
Barely larger than a fist, for a weight of about 300 grams, the muscle tissue of the heart, called myocardium, keeps us alive thanks to its regular beats.
Each day, its approximately 100,000 pulses (70 bpm on average) send about 8,000 liters of blood throughout the body, at a speed of 2 km / h. If the muscles that allow us to move contract under the orders of the brain via an electrical signal, the myocardium, in part, consists of autonomous muscle cells. This set of cells located above the right atrium beats at a steady pace and imposes its cadence on the other muscle cells of the organ.
The heart beats in autonomy ... but can adapt
However, the heart is not totally autonomous. It is connected to the brain by two nerve pathways (the sympathetic and parasympathetic nerves), which can accelerate or slow down the heart rate and thus adjust the number of beats to the needs of the body.
Thus the heartbeat can be accelerated during physical exertion to allow the muscles to receive more oxygen to function. Conversely, during the rest phase, the heart rate is slowed down.
Why exactly is magnesium so important for the heart functioning?
Cardiovascular disease is the 2th leading cause of death in France after cancer. They are characterized by atherosclerosis , a very progressive alteration of the coronary arteries (the blood vessels that irrigate the heart), with cholesterol deposits that gradually block them, coupled with phenomena of oxidation and inflammation. At first, we talk about angina pectoris . When a blood clot ( thrombosis ) forms that completely clogs an artery, and part of the heart can no longer receive oxygen, it is called myocardial infarction.
The major risk factors for cardiovascular diseases are perfectly identified: genetics, hypercholesterolemia , smoking , high blood pressure , diabetes , overweight and obesity , sedentary lifestyle . It also appears that magnesium deficiency contributes to cardiovascular dysfunction and finally heart disease.
Regulated heart rate, magnesium probably has a protective effect of the arteries. It would help prevent the key risk factors for cardiovascular disease.
Cardiovascular disease is the 2th leading cause of death in France after cancer. They are characterized by atherosclerosis , a very progressive alteration of the coronary arteries (the blood vessels that irrigate the heart), with cholesterol deposits that gradually block them, coupled with phenomena of oxidation and inflammation. At first, we talk about angina pectoris . When a blood clot ( thrombosis ) forms that completely clogs an artery, and part of the heart can no longer receive oxygen, it is called myocardial infarction.
The major risk factors for cardiovascular diseases are perfectly identified: genetics, hypercholesterolemia , smoking , high blood pressure , diabetes , overweight and obesity , sedentary lifestyle . It also appears that magnesium deficiency may contribute to cardiovascular dysfunction.
Magnesium good for heart health and arteries
For more than twenty years, researchers have observed links between certain diseases and certain lifestyles. Among the factors identified, it appears that the smallest consumers of magnesium (or those whose magnesium - blood level of magnesium - is the lowest) are more likely to develop cardiovascular disease 1 . The link between magnesium deficiency and stroke remains the subject of criticism. It should not be forgotten that magnesium, which is essential for neuromuscular transmission, contributes to the regulation of the heart rhythm . It is also used as an intravenous infusion to treat certain people with heart rhythm disorders .
In the arteries, the lack of magnesium would promote oxidative stress , responsible for an alteration of endothelial cells (the wall of blood vessels) by premature aging. Magnesium deficiency is also linked to the inflammatory phenomena observed in atherosclerosis.
Reported studies concerning a deficit in magnesium further links a diet wherein a low consumption of magnesium is significantly associated with higher blood levels of PCR or Protein C Reactive, when PCR level is higher than normal, inflammation related to cardiovascular disease.
Magnesium: protects against heart disease and heart attacks.
Magnesium and health
Food for the heart
Regulated heart rate, magnesium probably has a protective effect of the arteries. It would help prevent the key risk factors for cardiovascular disease.
Magnesium good for heart and arteries
Magnesium, hypertension and diabetes
Fill up on magnesium to protect your heart
Magnesium and cardiovascular health
Cardiovascular disease is the 2 th leading cause of death in France after cancer. They are characterized by atherosclerosis , a very progressive alteration of the coronary arteries (the blood vessels that irrigate the heart), with cholesterol deposits that gradually block them, coupled with phenomena of oxidation and inflammation. At first, we talk about angina pectoris . When a blood clot ( thrombosis ) forms that completely clogs an artery, and part of the heart can no longer receive oxygen, it is called myocardial infarction.
The major risk factors for cardiovascular diseases are perfectly identified: genetics, hypercholesterolemia , smoking , high blood pressure , diabetes , overweight and obesity , sedentary lifestyle . It also appears that magnesium deficiency may contribute to cardiovascular dysfunction.
Magnesium good for heart and arteries
For more than twenty years, researchers have observed links between certain diseases and certain lifestyles. Among the factors identified, it appears that the smallest consumers of magnesium (or those whose magnesium - blood level of magnesium - is the lowest) are more likely to develop cardiovascular disease 1 . The link between magnesium deficiency and stroke remains the subject of criticism. It should not be forgotten that magnesium, which is essential for neuromuscular transmission, contributes to the regulation of the heart rhythm . It is also used as an intravenous infusion to treat certain people with heart rhythm disorders .
In the arteries, the lack of magnesium would promote oxidative stress , responsible for an alteration of endothelial cells (the wall of blood vessels) by premature aging. Magnesium deficiency is also linked to the inflammatory phenomena observed in atherosclerosis.
Other studies also link the low consumption of magnesium with higher blood levels of Protein C Reactive (PCR), a good marker of inflammation related to cardiovascular risk 2,3 .
Magnesium, hypertension and diabetes
Epidemiological studies in humans and work in rats suggest that inadequate intake of magnesium may contribute to the development of high blood pressure . Lack of magnesium would increase the hypertensive effect of salt, and promote vasoconstriction (tightening of blood vessels).
A meta-analysis, a compilation of 20 studies involving 1,220 volunteers showed a very slight reduction in blood pressure, for an average supplementation of 365 mg magnesium per day 4 .
In addition, a magnesium deficiency could also induce insulin resistance , a lack of effectiveness of insulin to reduce blood glucose (glucose or blood sugar), which would gradually lead to type 2 diabetes .
Finally, more recently, recent studies highlight the link between insufficient magnesium intake and the development of a metabolic syndrome : combination of several risk factors for cardiovascular diseases , hypertension , diabetes , hypertriglyceridemia (too many triglycerides in the blood), good cholesterol (HDL) too low, obesity 5 .
Fill up on magnesium to protect your heart
From what magnesium deficiency does one increase one's cardiovascular risk? The figures from the studies are variable. In one, it induces disorders of the heart rhythm by limiting for a few weeks the intake to 100 mg . In another, there are almost twice as many cardiovascular disorders in people consuming between 50 and 185 mg of magnesium compared to those whose intake is between 340 and 1183 mg ...
What is certain is that the French consume less magnesium than the recommended intake , 360 mg per day for women, 420 mg for men. And that nutritionists consider that a disability can occur when the intake is less than 2/3 of the recommended intake, 240 mg for women, 280 mg for men.
It is therefore advantageous to put often on the menu foods or drinks particularly rich in magnesium such as:
Mollusks: periwinkles, whelks, mussels: up to 300 mg per 100 g;
Oilseed nuts : nuts, almonds, pistachios, hazelnuts: up to 250 mg per 100 g;
Pulses: white beans, red beans: up to 50 mg per 100 g;
Wholewheat: 70 mg per 100 g;
Some mineral waters: Hepar, 119 mg per liter, Contrex, 84 mg per liter ...
Fresh fruits and vegetables complete the diet for daily nutritional intake of this essential mineral.
Back to magnesium deficiency and poor heart condition is that, in cardiovascular disease prevention, filling up with magnesium is not enough. Physical activity and other dietary measures are unavoidable 6 :
Reduce consumption of saturated fats:
butter, cream, cheese, cold meats, pastries.
Prefer unsaturated fats:
cook with various oils, rapeseed, nuts, soy, olive ...
Shellfish and fish are a good source of magnesium:
Eat fish at least twice a week;
Give pride of place to fruits and vegetables (5 per day), and to complete grain foods.
Do not exceed a necessary amount of salt, moderate alcohol intake plus monitoring your weight.
Magnesium (sulfate) is recommended for treating cardiac arrhythmias and angina pectoris induced by atherosclerosis.
The role of magnesium in the prevention of cancer and myocardial infarction has been demonstrated by several researchers and physicians, including Hans Nieper.
Magnesium deficiency affects the concentration of calcium, potassium and sodium in cells and can directly affect heart function. A magnesium deficiency may be responsible for cardiovascular disorders, diabetes, and help activate the aging process, through the devastating action of free radicals.
Associated with calcium, magnesium is recommended, except magnesium deficiency, to fight against spasmophilia or tetany, with manifestations of anxiety attacks, vertigo, headaches ...
This mineral controls cell permeability, it prevents the accumulation of nutritional waste, and facilitates their elimination by the cell. It plays a key role in the intracellular penetration of calcium.
It has been established that people who die suddenly of heart attacks have lower levels of magnesium (but also potassium) than control groups.
According to the experiments of Dr. Hans Selye (Canada), an infarction can be caused by absorption or injection of phosphates or a substance produced by the adrenal (chlorcortisol) and be prevented by an injection magnesium (sulfate).
Contra indications
People with severe kidney disease or illness should avoid using magnesium supplementation. Excess magnesium is removed by the kidneys, and insufficient removal of magnesium is likely to be toxic to the kidneys. Magnesium supplementation should not be considered in renal failure, acute urinary tract infections or dehydration.
Drugs interactions
Magnesium would interfere with the absorption of antibiotics from the tetracycline family, and nitrofurantoin (antibiotic) and amiloride. Magnesium would interact with alendronate and etidronate, which are drugs prescribed for osteoporosis. It is therefore recommended to take magnesium and these drugs at least two hours apart.
Daily needs
They are estimated on average at 100 mg, in children under 8, and at 400 mg, in adults, pregnant or breastfeeding women, and are overestimated in deficient persons and spasmophiles.
In infectious conditions, magnesium chloride or magnesium orotate and aspartate, in combination with calcium EPA (cell shield) is recommended.
Premenstrual syndrome (200 to 400 mg / day). Magnesium, combined with vitamin B6, would help reduce menstrual pain.
Other natural sources of magnesium, per 100 g
Cereals, vegetables and dried fruits, almonds, cashews, hazelnuts, peanuts, squash seeds, chocolate contain a good rate.
Cocoa powder: 400 to 500 mg
Soybean: 300 mg
Cashew nuts - Almonds: 250 to 270 mg
Hazelnuts - White beans: 170 mg
Nuts: 140 mg
Chocolate 120 to 290 mg
Whole bread: 90 to 130 mg
Groundnut (peanut): 50 to 60 mg
Banana - Avocado - Baked potato - White bread: 30 to 40 mg
No comments:
Post a Comment