Home Remedies For Anxiety And Depression

Home Remedies For Anxiety And Depression

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Home Remedies For Anxiety And Depression

Magnesium for cramps?

Do I get enough magnesium?

One method of assessing your magnesium status is to simply contact your Health care provider and request detailed magnesium testing. Yet magnesium evaluation is typically done using blood serum testing, and these tests may be misleading. Only 1 percent of magnesium from the body is actually found in blood, and just.3percent is found in blood serum, so clinical blood serum testing may not successfully identify magnesium deficiency.

How to proceed?


Fortunately, it's likely to get a sense of where your intake may lie |} Simply by asking yourself a few questions about your lifestyle, and seeing for certain signs and signs of low magnesium levels.

Discover how to read your hints below, and find out what you can do to guarantee Magnesium balance and decent health. these questions, you may 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 calcium within the digestive tract, rendering it unavailable to the body. Thus, even if you're eating a balanced diet, by drinking soda along with your foods you're flushing magnesium out of your system. 4 6

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

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

Processed sugar Isn't only a zero magnesium product but in Addition, It induces the Body to excrete magnesium through the kidneys. practice of producing refined sugar from sugar cane eliminates molasses, stripping the magnesium content entirely. |}

And glucose does not simply serve to reduce magnesium levels. Sweet foods are Known by nutritionists as"anti-nutrients". |} Anti-nutrients like candies are foods which replace entire nutritious foods from the diet, yet actually consume nutrients when digested, resulting in a net loss. Because all foods require minerals and vitamins to be consumed in order to power the process of nourishment, it is important to select foods which"back" vital nourishment, and then some.

The more sweet foods and processed baked products you have on your daily diet, the More likely you're deficient in magnesium and other nutrients that are essential. {

|} Do you experience a lot of stress 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.


Stress 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"fight or flight" reaction related to tension and stress, were correlated with magnesium. 10

Because stressful conditions require more magnesium use by the body, all Such conditions can cause deficiency, including both physical and psychological types 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 excess magnesium and other nutritional supplements. But caffeine causes the kidneys to release additional magnesium irrespective of body position.

If you drink caffeinated beverages like coffee, soda and tea frequently, Your risk for magnesium deficiency is increased. |} {

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

The effects of certain medications have been shown to reduce magnesium levels in The body by increasing magnesium loss through excretion from the kidneys.

See also:

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

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

Increased alcohol intake also contributes to decreased efficiency of the Digestive system, as well as vitamin D deficiency, both of which may contribute to low magnesium levels. {12

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

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


Though many reports suggest carrying calcium to magnesium in a 2:1 ratio, this |} Figure is mostly random. The perfect ratio for any person will vary depending on current conditions as well as risk factors for lack .

But, several researchers today support a 1:1 calcium to magnesium ratio For improved bone support and decreased risk of disease. That is due not just to the higher signs pointing to widespread magnesium deficiency, but also concerns over the risk of cardiovascular calcification when low magnesium shops are coupled with high calcium consumption.

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As stated by noted magnesium researcher Mildred Seelig:|}

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

|} Do you encounter any of these:

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

The above symptoms could be neurological signs of magnesium deficiency. Adequate magnesium is essential for nerve conduction and can also be associated with electrolyte imbalances which affect the nervous system. Low magnesium can also be connected with character changes and sometimes melancholy.

Read more:

For a complete list of the Symptoms of magnesium deficiency, read our article, Symptoms of Low Magnesium. {
|} {Do you encounter any of these:

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

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

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

Magnesium is an essential element of muscle relaxation, and without it our Muscles are in a continuous state of contraction. Calcium, on the other hand, signals muscles to contract. |} As noted in the book The Magnesium Factor, both minerals are"two sides of a physiological coin; they've activities that oppose one another, yet they function as a team." 18


Chvostek's Sign and Trousseau's Sign are equally clinical evaluations for involuntary |} Muscle moves, and both can indicate either magnesium or calcium deficiency, or both. In reality, magnesium deficiency may actually appear as calcium deficiency in testing, and among the initial recommendations on getting low calcium evaluation results is magnesium supplementation.

Read more:

For a complete list of those ailments associated with magnesium deficiency, read our article, Symptoms of Low Magnesium.
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? |}

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

Additionally, magnesium metabolism may be less effective as we grow old, as Changes the GI tract and kidneys bring about older adults absorbing less and retaining less magnesium. 19

If you are above 55 and additionally showing lifestyle signs or symptoms associated with Low magnesium, it is especially important that you work to improve your calcium consumption. When body stores of magnesium operate low, dangers of overt hypomagnesaemia (magnesium deficiency) grow appreciably.

How can you know for certain if you have a deficiency? {

Magnesium's effect is indeed crucial and far reaching that symptoms of its |} Absence reverberate through the body's systems. {This makes signs of its absence hard to pin down with complete precision, even for cutting edge researchers. |} Doctors Pilar Aranda and Elena Planells reported this difficulty in their report at the International Magnesium Symposium of 2007:


The clinical manifestations of magnesium deficiency are difficult to define |} Because depletion of this cation is associated with considerable abnormalities in the metabolism of several enzymes and elements. If prolonged, inadequate magnesium intake may 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 is widely acknowledged that definitive testing for lack remains elusive. {Judy Driskell, Professor, Nutrition and Health Sciences at the University of Nebraska, refers to this"invisible deficiency" as chronic latent magnesium deficiency, also clarifies:


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

Yet while the identification of magnesium deficiency may be unclear, its Importance is undeniable.


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

Considering these diverse and all-encompassing effects, not to mention the Cascading effect magnesium levels have on other vital minerals like potassium and calcium, 1 thing is clear -- long duration low magnesium consumption is something to be prevented.

What can you do to increase magnesium intake?

The more your intake remains low, the greater likelihood your physical stores Will be diminished, leaving you vulnerable to a number of the more troubling side effects of long term deficiency. According to Dr. Carolyn Dean, M.D., N.D., and expert on magnesium treatment, adequate magnesium may enhance heart health, prevent stroke and obesity, and enhance mood and memory.

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If you answered no to all of the above questions, then you may be able to rely on High food sources of magnesium, like those described in our article on Magnesium in the Diet.

Yet for a Lot of People, especially those with ailments And symptoms associated with low magnesium, active magnesium supplementation could be a crucial element of returning to good health.


In her book, The Magnesium Miracle, Dr. Dean notes that achieving |} Adequate magnesium through foods is notoriously hard, stating:

I am convinced that to get enough magnesium today, you need to take Supplements." 21

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

Lots of the variables that contribute to low magnesium stores Are caused by inefficiencies of the GI tract. By providing magnesium through the skin directly into the cells, topical magnesium products skip lots of the problems connected with low magnesium absorption.

In older adults, decreased gastric acid amounts in the Digestive system may be a element in decreased mineral availability. Hydrochloric acid supplements may be used with magnesium to fight this dilemma; however a more straightforward and less costly choice is the use of magnesium supplements. Magnesium chloride was shown to have a high bioavailability, while simultaneously providing the chloride necessary for healthy digestion and vitamin and nutrient absorption.

Magnesium researcher Mildred Seelig has known as magnesium"the silent Guardian of our hearts and arteries" and"essential for life". |} And Dr. Carolyn Dean calls it"the missing link to total health". |}

In Case You Haven't heard much about magnesium and its importance to good health, Now is the time to learn. And if it is something you've always meant to check into, now is the time to do it!


Leg cramps Are reported in up to 60 percent of adults and 7% of children.1 They're troublesome and can cause severe pain and sleep disturbance,2 and residual pain sometimes happens in the affected muscles after cramping.3 Up to 20 percent of individuals who complain of leg cramps have symptoms every day that are severe enough to require medical intervention.1Currently no remedies for leg cramps are proven to be safe and effective1 but there's a clear demand for treatment choices.

Quinine has Been commonly used as a treatment for leg cramps but TGA approval for this sign was removed in 2004 after reports of an increased probability of thrombocytopenia and 4 related deaths in Australia.4

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

Exercise points

Differentiating leg cramp from different ailments can be challenging, the expression'cramp' may be used to describe many different pain types. {
When choosing a medical history, consider factors that might account for leg cramp (peripheral vascular disease or motor neurone disease) as well as medication causes (calcium-channel blockers, angiotensin II-receptor antagonists and diuretics). |}
Whilst magnesium deficiency has been proposed as a cause of leg cramps, there's not any evidence that magnesium supplements provide a clinical advantage besides for pregnancy-related leg cramp.
Think about the capacity for growth of hypermagnesaemia in patients taking magnesium supplements, especially in older people and individuals with kidney disease. {
Magnesium disagrees 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 severe thrombocytopenia, which may be fatal.
Contemplate non-pharmacological interventions for cramps like stretching.

Diagnosis: concentrate on treatable causes

Differentiating Leg cramps from other states in older individuals can be challenging, the expression'cramp' may be used to describe many different pain types. {Consider other causes like restless legs syndrome, nocturnal myoclonus, myopathic and neuropathic conditions.3


When taking A patient's medical history comprise a review of medications and medical ailments.1 Consider other variables which may 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 Interestingly, the calcium-channel blockers diltiazem and verapamil are evaluated for treating muscle cramp in older individuals, however the trials were small and of inferior quality.6,7


Physical Examination rarely identifies leg cramps since they're involuntary, unpredictable, and usually occur at nighttime. But findings on evaluation may indicate a potential underlying medical cause (i.e.peripheral vascular disease).1,5

There aren't any Regular blood tests recommended for the diagnosis of muscle cramps and there's not any proven association with electrolyte abnormalities.8

The third Trimester of pregnancy is often associated with leg cramps, although it is hard to differentiate between pregnancy as the primary cause and venous insufficiency.9 Despite the high prevalence of leg cramps in pregnancy, there has been minimal research in this area.

Don't use quinine pills for leg cramp

Treatment With quinine was ordinary before its withdrawal as an indication in 2004. The withdrawal was a consequence of 198 reports of thrombocytopenia related to quinine use (since 1972), including 4 deaths.4 Quinine was removed 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 because 1969.10 Despite this, off-label use still continues both here4 and abroad.

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Magnesium cure for leg cramps

Evidence is lacking except for pregnancy-associated cramps

The Efficacy and safety of magnesium was established for eclampsia and pre-eclampsia, arrhythmia, severe 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 current Systematic review evaluated the impact of magnesium versus placebo for the treatment of nocturnal leg cramps and also discovered the general effect of magnesium to be insignificant.2 Seven trials were included, one evaluated magnesium infusion versus placebo and the rest evaluated oral magnesium treatment but dose and frequency of treatment varied between all studies.

A Sub-analysis of three of those studies involving just pregnant women revealed a significant gap between the magnesium and placebo groups at the median number of leg cramps experienced a week.2 Nevertheless the studies simply contained a few participants (n=361 in complete and n=198 from the subgroup analysis), and consequently has been underpowered to detect meaningful differences between groups. Additionally selection bias could have affected results as participants had been included in the study whose leg ailments may have been confused with ailments known to be associated with 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 percentage change from baseline of cramps per week between magnesium and placebo groups were small and not statistically significant.

The writers Concluded that magnesium is unlikely to provide a meaningful benefit in reducing the frequency or seriousness of idiopathic leg cramps at older people.12 The next review also included three further studies on pregnant women; while a meta-analysis wasn't possible with them, results in the individual studies have been considered and found to be more combined. One study found magnesium decreased cramp frequency and pain whereas another two found no advantage.12 Although two of those studies were similar in setting and design,13,14 their outcomes were distinct; this could have been because one of the studies lacked baseline dimension of cramp frequency. If cramp frequency before intervention wasn't comparable between participants in these studies, it isn't appropriate to evaluate the number of cramps experienced throughout the treatment period.

Oral magnesium supplementation is well taken

The two {Meta-analyses discovered that magnesium is well tolerated with the most frequent negative 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 aware of the most common clinical features of moderate-to-severe hypermagnesaemia that are usually neuromuscular (e.g. loss of deep tendon reflexes, muscle paralysis, gloomy alert state and respiratory depression). Other signs include anorexia, nausea, skin flushing, hypotension, bradycardia/heart block and cardiac arrest.15


When Considering magnesium supplements, make sure patients choose a product comprising magnesium just. Some magnesium supplements are blended with potassium and may bring about hyperkalaemia in people taking ACE inhibitors or other medicines that cause potassium retention.3 Consider assessing kidney function in people using medications which could interfere with or adversely affect kidney function16 and observe for signs of toxicity.15

Other therapies

Small studies Have shown some benefit from other medications including diltiazem, gabapentin and vitamin B complex although none may be recommended for muscle 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 threat of hypertension using sodium supplementation.9 Australian guidelines recommend calcium supplements for leg cramps at elderly women according to case reports but also highlight there are no controlled trials to support its use.20 Paracetamol can be handy to manage residual muscle pain after cramping.3

Non-pharmacological therapy

Passive Stretch and massage of the affected muscle can relieve cramp and stretching 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 could succeed and the probability of negative effects is low.

Information for patients


Magnesium interacts with other medicines|}


Magnesium significantly reduces the absorption of oral bisphosphonates and tetracycline antibiotics and may lower their activity. |} {
Advise patients to ensure they take these medications at least 2 hours before or after taking a calcium 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 = --3.93percent (CI |} --21.12percent to 13.26percent )