Attacking Anxiety And Depression

Attacking Anxiety And Depression

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Attacking Anxiety And Depression

Do I get enough magnesium?

One Way of assessing your magnesium status is to simply touch with your Health care provider and request detailed magnesium testing. Yet magnesium assessment is typically done using blood serum testing, and these tests may be misleading. Only 1% of magnesium from the body is in fact found in blood, and just.3% is found in blood serum, therefore clinical blood serum testing might not successfully identify magnesium deficiency.

How to proceed?


Fortunately, it's likely to get a sense of where your intake may lie |} By simply asking yourself a few questions about your lifestyle, and watching for specific signs and signals of low sodium levels.

Learn how to examine your signs below, and find out what you can do to ensure Magnesium balance and good health. If you answer yes to any of the following questions, you might be at risk for low calcium consumption. |} {

|} Do you drink carbonated drinks on a regular basis?

Most dark colored sodas contain phosphates. These substances actually bind With magnesium within the digestive tract, which makes it inaccessible to the body. So even if you're eating a balanced diet plan, by drinking soda along with your meals you're flushing out magnesium out of your system. 4 6

The average consumption of carbonated drinks today is greater than ten times What it had been in 1940. 7 This skyrocketing increase is accountable for the two reduced calcium and magnesium availability in the body. {8 9

|} Do you eat pastries, desserts, cakes, candies or other sweet foods?

Refined sugar is not only a zero magnesium merchandise but in Addition, It causes the Body to excrete magnesium throughout the kidneys. The process of producing refined sugar from sugar cane eliminates molasses, stripping the magnesium content completely. |}

And sugar does not just function to decrease magnesium levels. Sweet foods are Called nutritionists as"anti-nutrients". |} Anti-nutrients like candies are foods that replace entire nutritious foods from the diet, yet actually consume nutrients when digested, resulting in a net loss. Since all foods require minerals and vitamins to be consumed as a way to power the process of nourishment, it's important to select foods that"put back" vital nutrients, and then a few.

The more sweet foods and processed baked goods you've got on your daily diet, the More likely you're deficient in magnesium and other vital nutrients. {

|} Do you experience a lot of anxiety on your life, or have you recently had a significant medical procedure like surgery?

Both physical and psychological stress can be a cause of magnesium deficiency.


Anxiety can be a cause of magnesium deficiency, and a lack of magnesium tends |} To magnify the pressure reaction, worsening the problem. In studies, cortisol and adrenaline, byproducts of this"flight or fight" reaction associated with tension and anxiety, were correlated with magnesium. 10

Because stressful conditions demand more calcium use by your system, all Such conditions may cause lack, including both physical and psychological forms of stress like surgery, burns, and chronic disease. {

|} Do you drink tea, coffee, or other carbonated beverages daily?

Magnesium levels are controlled in the body in large part from the kidneys, Which filter and excrete extra magnesium and other nutritional supplements. But caffeine causes the kidneys to release additional magnesium irrespective of body status.

Should you drink caffeinated beverages like coffee, soda and tea frequently, has been raised. |} {

|} {Do you choose a diuretic, heart medicine, asthma drugs, birth control pills or estrogen replacement therapy? |}

The effects of specific drugs have been shown to reduce magnesium levels in The body by raising magnesium reduction through excretion from the kidneys.

See also:

For a complete list of the particular drugs that could influence magnesium levels, read our article, Reasons For a Lack of Magnesium. {
|} {Do you drink more than seven alcoholic drinks each week? |}

The effect of alcohol on magnesium levels is similar to the impact of Diuretics: it enhances magnesium readily available to the cells by increasing the excretion of magnesium from the kidneys. In research, the clinical magnesium deficiency was found in 30% of alcoholics. 11

Higher alcohol intake also results in decreased efficiency of this Digestive system, in addition to vitamin D deficiency, both of which may give rise to low magnesium levels. {12

|} Do you take calcium supplements without magnesium or calcium supplements with magnesium in less than a 1:1 ratio?

Studies have shown that if magnesium intake is low, calcium Supplementation can decrease magnesium absorption and retention. 13 14 15 And, whereas calcium supplementation may have adverse effects on magnesium amounts, magnesium supplementation actually improves the body's use of calcium. 16


Though many reports suggest taking calcium to magnesium in a 2:1 ratio, this |} Figure is largely arbitrary. The perfect ratio for any person will vary depending on current conditions in addition to risk factors for lack .

But, several researchers today support a 1:1 calcium to magnesium ratio For improved bone support and reduced risk of disorder. This is due not just to the higher evidence pointing to widespread magnesium deficiency, but also concerns over the risk of arterial calcification when low magnesium shops are coupled with high calcium intake.

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As stated by mentioned magnesium researcher Mildred Seelig:|}

The body will retain calcium when in a magnesium-deficient condition. Extra Calcium intake at this time could result in an abnormal rise of calcium levels within the cells, including the cells of the heart and blood vessels... Given the delicate balance required between calcium and magnesium in the cells, so it is ideal to make sure magnesium is sufficient if you're taking calcium supplements" {17

|} Do you experience any of the following:

Anxiety? {
Times of hyperactivity?
|} {
Difficulty getting to sleep?
|} {
Difficulty staying asleep?

The above symptoms may be neurological signs of magnesium deficiency. Adequate magnesium is necessary for nerve conduction and is also related to electrolyte imbalances that affect the nervous system. Low magnesium is also associated with character changes and sometimes depression.

Read more:

For a complete list of these Symptoms of magnesium deficiency, read our article, Symptoms of Vitamin . {
|} {Do you experience any of the following:

Painful muscle spasms? |} {
Muscle cramping?
|} {
Cosmetic tics? {
Eye twitches, or involuntary eye movements?
|} {

Neuromuscular symptoms such as these are among the classic signs of a |} Potential magnesium shortage.

Without magnesium, our muscles would be in a constant state of contraction.

Magnesium is an essential element of muscular relaxation, and without it our Muscles would be in a constant state of regeneration. deal with. |} As mentioned in the publication The Magnesium Factor, both minerals are"either side of a real life coin; they've activities that oppose one another, yet they function as a group." 18


Chvostek's Sign and Trousseau's Sign are both clinical evaluations for involuntary |} Muscle movements, and both may indicate either magnesium or calcium deficiency, or both. In reality, magnesium deficiency might actually seem as calcium deficiency in analyzing, and among the first recommendations upon getting low calcium test results is magnesium supplementation.

Read more:

For a complete list of the ailments associated with magnesium deficiency, read our article, Symptoms of Vitamin .
To learn more about the role of calcium in muscular function, visit The Way Magnesium Works in the Body. {
|} Can you answer yes to any of the above questions and are also age 55 or older? |}

Older adults are particularly vulnerable to low magnesium status. |} It has Been proven that aging, stress and disease all contribute to increasing magnesium needs, yet most older adults actually take in less magnesium from food resources than if they were younger.

Additionally, magnesium metabolism may be less efficient as we grow old, as Changes the GI tract and kidneys contribute to older adults consuming less and keeping less magnesium. 19

If You're above 55 and also showing lifestyle signals or symptoms associated with Low magnesium, it's particularly important that you work to improve your calcium consumption. When body stores of magnesium run low, dangers of overt hypomagnesaemia (magnesium deficiency) increase appreciably.

How can you know for certain if you've got a lack? {

Magnesium's impact is indeed crucial and far reaching that symptoms of its |} Absence reverberate throughout the body's systems. {This makes signals of its lack hard to pin down with absolute precision, even for cutting edge researchers. |} Physicians Pilar Aranda and Elena Planells noted this difficulty in their report in the International Magnesium Symposium of 2007:


The clinical manifestations of magnesium deficiency are difficult to define |} Because depletion of the cation is related to considerable abnormalities in the metabolism of several elements and enzymes. If prolonged, insufficient magnesium intake might be responsible for symptoms attributed to other ailments, or whose causes are unknown."

One of investigators, magnesium deficiency is Called the silent epidemic of Our instances, and it's widely acknowledged that definitive proof for lack remains elusive. {Judy Driskell, Professor, Nutrition and Health Sciences in the University of Nebraska, refers to the"invisible deficiency" as chronic latent magnesium deficiency, and explains:


Normal serum and plasma magnesium concentrations have been discovered in People with low magnesium in [red blood cells] and tissues. |} Yet attempts to find an index of subclinical magnesium status haven't yielded a cheap one that has been well supported." 20

Yet although the identification of magnesium deficiency may be unclear, its Significance is undeniable.


Magnesium activates over 300 enzyme reactions in the body, translating to |} Tens of thousands of biochemical reactions happening on a constant basis daily. essential to nerve transmission, muscle contraction, blood coagulation, energy production, nutrient metabolism and bone and cell formation. |}

Contemplating these diverse and all-encompassing effects, and of course that the Cascading influence magnesium levels have on other vital minerals like potassium and calcium, 1 thing is clear -- long term low magnesium intake is something to be prevented.

What can you do to increase magnesium intake?

The longer your intake remains low, the greater likelihood your bodily stores Will be diminished, leaving you exposed to some of the more troubling side effects of long-term deficiency. Based on Dr. Carolyn Dean, M.D., N.D., and expert on magnesium treatment, sufficient magnesium may improve heart health, prevent stroke and obesity, and improve memory and mood.

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If you answered no to All the above questions, then you may Have the Ability to rely on High food sources of magnesium, such as those described in our article on Magnesium at the Diet.

Yet for many people, especially individuals with diseases And symptoms related to low magnesium, lively magnesium supplementation may be a crucial element of returning to good health.


In her publication, The Magnesium Miracle, Dr. Dean notes achieving |} Adequate magnesium is notoriously difficult, saying:

I'm convinced that to get enough magnesium today, You Have to take Supplements." 21

Among the Very Best ways to improve your magnesium levels is to combine A wholesome diet using transdermal magnesium. |}

Many of the variables that contribute to low magnesium shops Are brought on by inefficiencies of their GI tract. By providing magnesium via the skin directly to the cells, topical magnesium products skip lots of the problems associated with low magnesium absorption.

In older adults, reduced gastric acid amounts in the Digestive system might be a element in reduced nutrient accessibility. Hydrochloric acid supplements might be used with magnesium to combat this dilemma; however a simpler and less expensive option is the use of magnesium chloride supplements. Magnesium chloride was shown to possess a higher bioavailability, while simultaneously providing the chloride necessary for healthy digestion and vitamin and mineral absorption.

Magnesium researcher Mildred Seelig has known as magnesium"the silent Guardian of our hearts and arteries" and"necessary for life". |} complete health". |}

If you haven't heard much about magnesium and its significance to good health, Now is the time to learn. And if it's something you've always intended to check into, now's the time to take action!


Leg cramps Are reported in around 60% of adults and 7% of children.1 They're troublesome and can lead to severe pain and sleep disturbance,2 and residual pain occasionally occurs in the affected muscles following cramping.3 Up to 20% of people who complain of leg cramps have symptoms every day that are severe enough to need medical intervention.1Currently no remedies for leg cramps are clinically proven to be safe and effective1 however there is a clear need for treatment choices.

Quinine has Been commonly utilized as a treatment for leg cramps however TGA approval for this indication was withdrawn in 2004 following reports of an increased probability of thrombocytopenia and 4 associated fatalities in Australia.4

Since Magnesium plays a role in neuromuscular transmission and muscle contraction, it's been hypothesised that magnesium deficiency may predispose to muscle cramps.2,5Hence magnesium supplements are often recommended to prevent cramps. Does the evidence support utilizing magnesium for this indication?

Exercise points

Differentiating leg cramp from different ailments can be hard, the term'cramp' may be employed to describe a variety of pain types. {
When taking a medical history, consider factors that might account for leg cramp (peripheral vascular disease or motor neurone disease) in addition to medication causes (calcium-channel blockers, angiotensin II-receptor antagonists and diuretics). |}
While magnesium deficiency has been proposed as a cause of leg cramps, there is not any evidence that magnesium supplements offer a clinical benefit besides for pregnancy-related leg cramp.
Think about the potential for growth of hypermagnesaemia in patients using magnesium supplements, particularly in older people and people with kidney disease. {
Magnesium interacts with bisphosphonates and tetracycline antibiotics and needs to be taken 2 hours before or after these medications. |}
Don't prescribe quinine pills for leg cramps. The effectiveness of quinine in preventing cramp is restricted and can be outweighed by the risk of acute thrombocytopenia, which might be deadly.
Contemplate non-pharmacological interventions for cramps like stretching.

Diagnosis: focus on treatable causes

Differentiating Leg cramps from other states in older people can be hard, the term'cramp' may be employed to describe a variety of pain types. {Consider other causes like restless legs syndrome, nocturnal myoclonus, myopathic and neuropathic conditions.3


When taking A patient's medical background comprise a review of medications and medical ailments.1 Consider other variables which might contribute, such as peripheral vascular disease or motor neurone disease. Possible medication causes of cramp include calcium-channel blockers, angiotensin II-receptor antagonists and diuretics.3 Lately, the calcium-channel blockers diltiazem and verapamil have been assessed for the treatment of muscle cramp in older people, no matter how the trials were small and of poor quality.6,7


Physical Evaluation rarely identifies leg cramps since they are misaligned, irregular, and usually occur at nighttime. But findings on examination may indicate a potential underlying medical cause (i.e.peripheral cardiovascular disease).1,5

There are no Routine blood tests recommended for the diagnosis of muscular cramps and there's not any proven association with electrolyte abnormalities.8

The third Trimester of pregnancy is often related to leg cramps, although it is difficult to differentiate between pregnancy as the primary cause and venous insufficiency.9 Despite the high prevalence of leg cramps during pregnancy, there's been minimal research in this area.

Don't use quinine pills for leg cramp

Remedy With quinine was common until its withdrawal as an indication in 2004. The withdrawal was a consequence of 198 reports of thrombocytopenia associated with quinine use (since 1972), including 4 deaths.4 Quinine was withdrawn at a similar period in america and subsequently, in 2006, the US FDA Federal Register alerted users to the problems surrounding off-label use, reporting 665 serious adverse events including 93 deaths since 1969.10 Despite this, off-label use still continues both here4 and overseas.

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Magnesium treatment for leg cramps

Evidence is missing except for pregnancy-associated cramps

The Efficacy and security of magnesium was shown for eclampsia and pre-eclampsia, arrhythmia, acute asthma, and migraine.11 There's some evidence for effectiveness of magnesium supplementation in treatment of leg cramps in elderly women but not for different people.2,12

A recent Systematic review evaluated the impact of magnesium versus placebo for the treatment of nocturnal leg cramps and discovered the general effect of magnesium to be insignificant.2 Seven trials were included, one assessed magnesium infusion versus placebo along with the remainder assessed oral magnesium treatment but dose and frequency of treatment varied involving all studies.

A Sub-analysis of three of the studies involving just pregnant women showed a substantial gap between the magnesium and placebo groups in the median number of leg cramps experienced per week.2 Nevertheless the studies simply contained a few participants (n=361 in total and n=198 from the subgroup analysis), and consequently has been underpowered to detect significant differences between classes. Additionally selection bias may have affected results as participants were included in the study whose leg complaints might have been confused with disorders known to be related to magnesium deficiency (i.e. restless leg syndrome).

Another Recent systematic review evaluated a further seven studies in patients with leg cramp treated with magnesium.12 The elemental magnesium dose given varied between studies. inhabitants included 322 mostly older patients and 202 women with pregnancy-associated leg cramps. |} After four weeks of therapy, differences in percent change from baseline of cramps each week involving magnesium and placebo groups were small and not statistically significant.

The writers Concluded that magnesium is not likely to offer a significant benefit in reducing the frequency or severity of idiopathic leg cramps in older people.12 The next review also contained three additional studies on pregnant women; although a meta-analysis was not possible with them, results from the individual studies have been considered and found to be mixed. One study found magnesium reduced cramp frequency and pain while another two found no benefit.12 Although 2 of the studies were similar in design and setting,13,14 their outcomes were different; this may have been because one of these studies lacked baseline measurement of cramp frequency. If cramp frequency before intervention was not equal between participants in these studies, it is not appropriate to compare the number of cramps experienced during the treatment period.

Oral magnesium supplementation is well tolerated

Both {Meta-analyses discovered that magnesium is well tolerated with the most frequent adverse effects affecting the digestive system (diarrhoea, nausea, vomiting, flatulence and constipation).2,12


Moderate-to-severe {And symptomatic hypermagnesaemia is usually due to excess supplemental intake of magnesium (e.g. as antacids, enemas or by intravenous infusion), most often in patients with kidney impairment. |} Be conscious of the most common clinical characteristics of moderate-to-severe hypermagnesaemia that are usually neuromuscular (e.g. reduction of deep tendon reflexes, muscular fatigue, gloomy conscious state and respiratory depression). Other signs include anorexia, nausea, skin flushing, hypotension, bradycardia/heart block and cardiac arrest.15


When Contemplating magnesium supplements, ensure patients choose a product comprising magnesium just. Some magnesium supplements are blended with potassium and might contribute to hyperkalaemia in people using ACE inhibitors or other medications that cause potassium retention.3 Consider assessing liver function in people using medications which could interfere with or adversely affect kidney function16 and observe for signs of toxicity.15

Other therapies

Small research Have shown some benefit from various other medications including diltiazem, gabapentin and vitamin B complex although none may be recommended for muscular cramps because of the poor quality of evidence.6,17-19 Multivitamins and sodium supplementation also have shown benefit in preventing cramps in elderly women, although consider the potential risk of hypertension using sodium supplementation.9 Australian guidelines recommend calcium supplements for leg cramps in elderly women according to case reports but also highlight there are no controlled trials to support its use.20 Paracetamol may be useful to handle residual muscle pain following cramping.3

Non-pharmacological treatment

Passive Stretch and massage of the affected muscle may relieve cramp and extending the calf muscles daily has been advocated to prevent cramp.21 Though there's not any clinical trial evidence to support these measures, anecdotal evidence indicates they may succeed and the probability of adverse effects is low.

Advice for patients


Magnesium interacts with other medications |}


Magnesium significantly lowers the absorption of oral bisphosphonates and tetracycline antibiotics and might lower their activity. |} {
Advise patients to ensure they take these medications at least 2 hours before or after taking a magnesium supplement.22 |}

Median Amount of leg cramps experienced per week: Difference = 0.807 (CI 0.015 to 1.207)
Difference In percent change from baseline of cramps per week: Difference = --3.93% (CI |} --21.12% to 13.26percent )