What does magnesium do?
- Magnesium helps to break down fight and flight compounds such as adrenaline and noradrenaline – this helps to avoid being worked up and stressed out all the time.
- Magnesium helps with bowel regularity – taking the “trash” out everyday is so important for toxin removal.
- Magnesium is required to make serotonin, our neurotransmitter associated with happiness.
- Magnesium helps to relax the body, muscles and get a better night of rest. How you feel when you wake up can determine how your day will go or how you will influence other people’s day.
- Magnesium helps regulate blood sugar. Fluctuating blood sugar levels can cause people to be “hangry” and make poor dietary choices.
- Magnesium helps with vitamin D absorption – both from the sun and from supplements.
- Magnesium helps with energy production in the mitochondria as well as DNA and protein synthesis.
Why are we deficient in magnesium?
- Highly refined and processed food
- Topsoil erosion and excess of heavy metals
- Chronic diseases – heart disease, diabetes, gastrointestinal conditions
- Medications eg proton pump inhibitors – Pantoprazole or Nexium.
- Chronic stress
- Ageing – decreased stomach acid needed to absorb magnesium.
- Diabetes – type 1 and 2
How do we measure magnesium levels?
- Serum magnesium is most commonly measured – but only accounts for 1% of total body magnesium
- Intracellular magnesium gives a more accurate measurement of how much magnesium is inside a cell and available for enzyme reactions.
- 90% of total body magnesium is in our bones and muscles
Where can we source magnesium in our food?
- Leafy greens
- And…..dark chocolate!
Overall magnesium is a very important mineral that our body (and genome) has needed for millennia. Current lifestyle choices, chronic conditions and food quality can impact on magnesium availability and thus contribute to (subclinical) magnesium deficiency. This can be an under-recognised driver of cardiovascular disease.
If in doubt, get your levels of magnesium tested by your health care provider, and if recommended, support your body with a good quality supplement – you may notice a benefit in lots of areas of your life.
Have you heard of Salutogenesis?
It means the Origin of Health and was newly added to the Merriam and Webster Dictionary in 2019.
You may be more familiar with the term Pathogenesis which means the Origin of Disease.
Isn’t it interesting to see terminology we are more familiar with in our current disease (health) care model?!
At Braid Health we are passionate about maintenance of health, prevention of disease and where possible reversing a condition (eg type 2 diabetes, pre-diabetes, acid reflux disease to name a few).
In keeping with the Good Gut Health theme, let’s start at the top with what fundamental part of digestion starts in the mouth, and get a little more familiar with the workings of the stomach, including acid-reflux, Vitamin B12 and mineral absorption.
Sit down to eat: Sitting down and taking several deep breaths before starting a meal encourages the parasympathetic nervous system (Rest and Digest) to kick in, readying the digestive system to receive nourishment and digest it well.
Mouth: Chew chew chew!
You may have heard me say this in a workshop – our mouth is the only part of our digestive system that has teeth. It is vital for good digestion to chew solids well so they are a liquid before swallowing them. This also stimulates the mouth to release a digestive enzyme, salivary amylase, which starts to break down carbohydrates in the food.
If you feel stressed, don’t eat! The Sympathetic Nervous System (fight and flight) is activated and blood flow is diverted away from the digestive system.
Embracing good Eating Hygiene is a great start to improve digestion.
- Sit down to eat
- Take a few deep breaths before eating
- Chew chew chew
- Hydrate mainly between meals, not at mealtime
- Cherish the time spent with others/gratitude for the meal
- Check the bowl – undigested food can be very obvious!
What happens in the stomach?
Not a single one of the trillions of cells in our body can be nourished and function properly if the digestive system is malfunctioning.
In the stomach, proteins are broken down to their constituent parts, amino acids, and minerals are unbound from proteins. The minerals that depend on adequate stomach acid include zinc, iron and magnesium. If someone has inadequate stomach acid, this can show up on standard blood tests reflecting a lack of these minerals. Vitamin B12 also requires sufficient stomach acid for it’s binding factor to be released. B12 is essential for a wide wide range of functions in the body including detoxification, circulation, nerve health and energy.
Reasons why someone might have insufficient stomach acid include:
- Taking acid suppressing medications eg Nexium, Rennies, Mylanta
- Excessive alcohol intake
- Nicotine (smoking)
- Diabetes medications eg Metformin
The common condition acid reflux has many common causes including:
- Medications eg birth control pills, NSAIDs (Nurofen)
- Proton Pump Inhibitors eg Nexium (These cause low stomach acid and magnesium deficiency)
- Magnesium deficiency
- Helicobacter pylori (stomach bacteria) overgrowth
- Food sensitivities
Antacid medications eg Rennies are treating the symptom not the root cause. Long term use of antacids makes stomach acid reflux worse!
Wellness begins in the gut
(because we must nourish every cell). Chewing is key to start good digestion. Beyond the mouth there are no teeth!!
Gut feelings and the gut-brain axis are real
(enteric nervous system; vagus nerve connection; sleep & mood highly affected by gut status).
Disease begins in the gut
(major protective frontier: home to 2/3+ of immune system and often where imbalance and dysregulation begins).
Microbial genes outnumbers our genes by 300X
(our health depends on their health & balance, and they regulate our bodies in many ways).
We are what we eat, digest and absorb
(not just “what we eat”; many things can interfere with this process we take for granted e.g. stress, hypothyroid, stress, various medications).
Eating hygiene matters. A. Lot.
Stress has a major impact on gut function and health
(shuts down digestive secretions and impairs both motility and immune function).
Sit down to eat.
Take 5 deep breaths before you start your meal.
Chew mouthfuls many times until the solids make a liquid.
Drink liquids AWAY from meals.
Constipation and diarrhoea are symptoms of gut dysfunction, not illnesses in themselves
(take both seriously; if chronic can lead to major complications). How long is your transit time?
Acid reflux is almost never caused by excessive stomach acid overall
(rather it is acid in the wrong place, and at times triggered by insufficient acid)
Digestion is vital!
(e.g. stomach acid, bile production and concentration, pancreatic enzymes; often the gateway to the physical breakdown observed in the senior population, impacted by Type 2 Diabetes, various drugs)
“Wear-and-tear” on the gut lining can have a long-lasting impact
(e.g. NSAIDs, pesticides, antibiotics, steroids, mercury, intestinal permeability, coeliac disease, microbial overgrowths e.g. SIBO – Small Intestinal Bacterial Overgrowth)