Magnesium can help with exercise by supporting energy production, improving muscle function, and promoting recovery. It can also help prevent muscle cramps and twitching.
Magnesium can help with exercise by supporting energy production, improving muscle function, and promoting recovery. It can also help prevent muscle cramps and twitching.
What is Magnesium?
Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels.
Magnesium is a partner with more than 300 enzyme systems in your body.
Listen to my “health tip of the day” regarding magnesium here:
Is Magnesium good for you?
Magnesium is required for energy production!
If you don’t get enough magnesium in your diet, you may be at a higher risk of health problems such as heart attack, stroke, diabetes or osteoporosis.
It regulates diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
What are some Low Magnesium symptoms?
More common side effects from magnesium include upset stomach and diarrhea.
Magnesium competes with calcium for absorption and can cause a calcium deficiency if calcium levels are already low.
Some medications may lower magnesium levels in the body.
Why is Magnesium good for your Heart?
Magnesium is important for heart health because it plays a crucial role in various aspects of cardiovascular function. Here’s why it’s so beneficial for the heart:
- Helps Regulate Heart Rhythm: Magnesium helps maintain a normal heart rhythm. It works as a natural calcium blocker and helps prevent the heart from experiencing arrhythmias (irregular heartbeats).
- Supports Muscle Function: Magnesium is essential for proper muscle function, including the muscles of the heart. It helps with muscle relaxation after contraction, which contributes to efficient heart function.
- Maintains Blood Pressure: Magnesium helps to relax blood vessels, which can lower blood pressure. Studies have shown that magnesium intake may contribute to reduced blood pressure, especially in people with high blood pressure (hypertension).
- Reduces Inflammation: Magnesium has anti-inflammatory properties, which can help prevent inflammation in the body, including the cardiovascular system. Chronic inflammation is a risk factor for heart disease.
- Supports Healthy Cholesterol and Blood Sugar Levels: Magnesium is involved in the regulation of cholesterol and blood sugar levels, both of which are linked to heart disease. Adequate magnesium intake helps prevent the buildup of plaque in the arteries, reducing the risk of atherosclerosis (hardening of the arteries).
- Protects Against Calcium Overload: Magnesium helps regulate calcium levels in the cells. Too much calcium in heart muscle cells can contribute to abnormal heart function, while magnesium helps balance this and prevents damage.
By supporting these key functions, magnesium can help maintain heart health and reduce the risk of cardiovascular issues over time.
How to get more Magnesium?
Include some of these magnesium-rich foods in your diet:
- Pumpkin seeds.
- Chia seeds.
- Almonds.
- Spinach.
- Cashews.
- Peanuts.
- Shredded wheat cereal.
- Soy milk.
- Black beans.
- Edamame.
- Peanut butter.
- Baked potatoes (with skins).
- Brown rice.
- Low-fat yogurt.
- Fortified breakfast cereals.
- Oatmeal.
- Kidney beans.
- Bananas.
Don’t Ovedo it!
Ask your doctor to check your levels with a blood test.
If you ‘pop’ too many magnesium supplements, you might experience cramping, depression, diarrhea, lethargy, low blood pressure, muscle weakness, nausea, and even impaired kidney function.
If you and your healthcare provider think a magnesium supplement is the better option for you, just make sure to not exceed the recommended dosage.
What Exercises help maintain Magnesium levels?
- Grip strength: An indicator of overall strength and muscular endurance
- Lower-leg power: Includes knee extension torque and ankle extension strength
- Core strength: Includes maximal isometric trunk flexion
- Rotation: Includes jumping performance
Take Away!!!
Maintain open communications with your doctor and other health care providers.
Refrain from eating refined/processed foods.
Cooking i.e. boiling magnesium riches foods with deplete the magnesium levels.
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