Bedtime Rituals

Greetings on this wonderful Wednesday!

Ever pondered over your bedtime routine? Do you include any supplements before hitting the hay? Today, let's delve into the wonders of magnesium—one of my absolute favorite topics!

Being well-versed in the realm of magnesium, I often find myself reflecting on its significance, particularly during bouts of anxiety. When anxiety flares up, I pose a series of questions: Am I adequately hydrated? Could a magnesium deficiency be at play? Am I well-rested? To soothe my mind, I indulge in a 45-minute soak with a bag of Epsom salt—an indulgence I wholeheartedly cherish.

Magnesium supplements come in various forms, and the quality matters. Personally, I opt for Opti-Mag by Xymogen to ensure I reap the full benefits of this remarkable mineral.

Here's an additional insight from the Wellness Mama: "Magnesium is responsible for over 300 biochemical reactions in the body, impacting blood pressure, metabolism, immune function, and various facets of health. Modern times have seen widespread deficiency due to depleted soil conditions, chemical use in water supply, and daily consumption of substances like caffeine and sugar that deplete magnesium levels. Stress further exacerbates the deficiency.

Here are signs that might indicate a magnesium deficiency:

1. Calcification of the Arteries: Magnesium deficiency can lead to coronary problems like heart attack and heart disease due to artery calcification.

2. Muscle Spasms and Cramps: Stiffening of muscle tissue from low magnesium levels can result in cramps and spasms.

3. Anxiety & Depression: Magnesium deficiency impacts mental health and can contribute to anxiety and depression.

4. High Blood Pressure/Hypertension: Studies correlate high magnesium intake with healthier blood pressure numbers.

5. Hormone Problems: Magnesium levels decrease with higher estrogen or progesterone levels, affecting women during certain phases of their menstrual cycles.

6. Pregnancy Complaints: Magnesium plays a crucial role in pregnancy-related health, alleviating issues like hypertension and muscle cramps.

7. Sleep Problems: Magnesium aids relaxation, contributing to restful sleep.

8. Low Energy: Magnesium is essential for ATP energy production in cells, and deficiency can result in fatigue.

9. Bone Health: Magnesium is vital for proper calcium use, influencing bone health.

10. Other Mineral Deficiencies: Magnesium works synergistically with various vitamins and minerals.

Magnesium deficiency can be resolved through the right form of magnesium. A combination of oral and topical magnesium is recommended for optimal results. Dietary sources include dark chocolate, nuts, seeds, avocados, bananas, and leafy greens like spinach and chard.

Topical magnesium oil offers a faster absorption rate, directly replenishing magnesium stores in the body. With this multifaceted perspective, you can embrace the benefits of magnesium in enhancing your overall well-being.

Sources:

• Aarhus University. (2013, October 4). Research reveals the mechanism of the sodium-potassium pump. ScienceDaily.

• Shea MK, Holden RM. Vitamin K status and vascular calcification: evidence from observational and clinical studies. Adv Nutr. 2012;3(2):158-65.

• Hruby A et al., Magnesium intake is inversely associated with coronary artery calcification: the Framingham Heart Study. JACC Cardiovasc Imaging. 2014;7(1):59-69.

• Sun Ha Jee, et al., The effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials. American Journal of Hypertension 2012;15(8):691–696.

• Zofková I, Kancheva RL. The relationship between magnesium and calciotropic hormones. Magnes Res. 1995;8(1):77-84.

• Rude RK, Olerich M. Magnesium deficiency: possible role in osteoporosis associated with gluten-sensitive enteropathy. Osteoporos Int. 1996;6(6):453-61."

May your nights be restful, and your magnesium levels abundant!

~j