Magnesium is not a mineral that tops discussions very often; however, magnesium is critical to over 300 bodily functions. Magnesium maintains normal muscle and nerve function, helps regulate blood sugar levels, promotes normal blood pressure and heart rhythm, maintains bone strength, and supports a healthy immune system.
Many people consume a diet low in magnesium receiving less than two-thirds of the recommended dietary allowance. Good magnesium sources include whole grains, spinach, broccoli, squash, beans, popcorn, nuts, pork, and seeds. Fair sources of magnesium include dairy products, chocolate, and meats.
A magnesium deficiency takes a long time to develop. Magnesium deficiency symptoms include irregular heartbeat, weakness, fatigue, numbness, muscle pain, disorientation, and seizures. Conditions related to increased risk for magnesium deficiency include alcoholism, poorly controlled diabetes, intestinal disorders (Crohn’s disease), and intake of certain medications (diuretics). Sup-optimal levels of magnesium intake have been linked with diabetes, hypertension, osteoporosis, and pregnancy discomfort.
When someone has type II diabetes they are making adequate insulin levels. The problem with type II diabetes is that the cells do not recognize the insulin. When cells do not recognize insulin they do not let sugar from the blood enter the cell and blood sugar levels remain elevated. This leads to sugar spilling over into the urine, organ damage, and other complications. Magnesium is a factor in this because it’s the “key” that opens the door for insulin to get into the cell. If magnesium levels are low there are no keys to open the door and insulin is unable to do its job resulting in continued high blood sugar levels. When diabetes is poorly controlled the loss of magnesium in the urine is even greater.
Blood levels of potassium, calcium, and magnesium are closely connected and all influence blood pressure. Studies have linked low magnesium levels with elevated blood pressure. As an aside, if you have ever been told to eat a banana by your doctor, you should also increase your magnesium intake. FYI – Bananas are not the best source of potassium – potatoes are!
Magnesium is a major component of the matrix (middle) of bones. Low magnesium levels cause fragile bones that are less flexible and have a slower recovery rate if injured.
Adequate levels of magnesium are related to decreased leg cramps during pregnancy. A magnesium deficiency is also a risk factor for gestational diabetes.
Recommended Dietary Allowances (RDA) for Magnesium:
Men 350 mg per day
Women 280 mg
Pregnancy 300 mg
Lactation 355 mg first 6 months; 340 mg next 6 months
You do NOT want to take megadoses of magnesium – more is not better in this case. You just want enough to meet the RDA. If you feel your intake of magnesium from foods is low, taking a basic multivitamin is a simple way to ensure you meet your needs. Read the multivitamin label carefully because not all multivitamins include magnesium. Always check with your doctor before altering your medications or supplements.
Magnesium may not be an exciting mineral, but it is critical. Ensure you are eating adequate sources of magnesium rich foods and/or consider a supplement to promote optimum health.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
I want to talk about the fat in your diet. When it comes time to lose weight one of the first steps is to switch to a low fat diet. I want to caution you not to drop your fat intake too low. Yes, you need to watch the fat calories, but some fat is needed everyday for optimal health.
Fat is an essential component of a healthy diet providing energy and the fat soluble vitamins A, D, E, and K. Some types of fat even reduce your risk for certain chronic diseases, such as heart disease.
What’s important is the amount and type of fat. I recommend restricting fat intake to ~30% of your total daily calories. This would mean if you are consuming 1500 calories per day, 450 calories or 50 grams would come from fat sources.
Now, you need to make sure these fat sources are healthy. Here are examples of healthy fat sources to include in your diet in moderation:
Olive oil
Avocados
Seeds
Nuts
Peanut butter
Fish
Some fat in your diet actually promotes weight loss by helping you feel full longer, decreasing your likelihood to snack too much and overeat!
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
A new study out of Europe is showing a link between wine consumption and increased omega 3 content in blood plasma. The study found that one glass of wine for women and two glasses per day for men leads to an increased use of the omega 3 fatty acids found in fish. It’s suggested that it’s not the alcohol responsible for this boost of omega 3’s, but other wine components (i.e. polyphenol antioxidants). The same increase in omega 3’s was not seen when beer or other spirits were consumed with fish.
So, if you enjoy a glass of wine combining your wine with a heart healthy fish based meal it looks like you’ll reap greater heart health rewards.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Lisa Nelson RD: What role does personality play in a person’s heart disease risk? Does temperament have a direct affect on cholesterol levels or blood pressure?
Dr. Shelby-Lane: Temperament and personality have a definite effect on blood pressure and on heart disease. This is a great question and it has been studied by the experts, as you will note in the following excerpts. Heart disease consists of congenital abnormalities, arrhythmias, lipid abnormalities acquired and congenital, functional and physiologic problems, risk factors such as diabetes and metabolic syndrome, structural disease and valvular problems, heart failure, acquired disease such as coronary artery disuse, and infectious diseases along with diseases related to blood vessel structure. Again, anxiety, stress, and stress related disorders can have an effect on major hormones, heart rate and heart health and heart disease. Nutritional abnormalities can also affect heart performance.
New research suggests that people who suffer from panic attacks are at increased risk of developing heart disease.
Dr Kate Walters and colleagues at University College London examined medical records of more than 400,000 people, including 57,615 who had been diagnosed with panic attacks. Results showed that people who were younger than 50 when they were first diagnosed with panic attack were 38% more likely to have a heart attack and 44% more likely to develop heart disease than those without the condition. Those who were older than 50 at the time of diagnosis did not have an increased risk of heart attack, but were 11% more likely to develop heart disease than those without the condition.
Intriguingly, the results also showed that while panic attack sufferers were at increased risk of developing heart disease, they were seemingly less likely to die from it.
Why people who suffer from panic attacks should be at increased risk of developing heart disease is unclear. According to the study, authors put forward several theories, one being that panic disorders might trigger nervous system changes which could promote the clogging of arteries. Another theory is that people may have been misdiagnosed as having panic attacks when they actually have coronary heart disease. “Clinicians should be vigilant for this possibility when diagnosing and treating people presenting with symptoms of panic,” said Dr Walters.
Walters K, Rait G, Petersen I, Williams R, Nazareth I. Panic disorder and risk of new onset coronary heart disease, acute myocardial infarction, and cardiac mortality: cohort study using the general practice research database. European Heart Journal. 2008;29:2981-2988. doi:10.1093/eurheartj/ehn477.
News release: Panic attacks linked to higher risk of heart attacks and heart disease, especially in younger people. European Society of Cardiology. December 10th 2008.
Study results have shown that people with depression are at increased risk of heart attack and heart failure because they are less likely to be active.
Scientists have known for some years that people who are depressed are at increased risk of heart attack and other cardiac events, however the reason why this should be has remained unclear. However, according to results of a study by Mary A Wooley and colleagues, the increased risk is due to behavioral factors.
The researchers analyzed data obtained from 1,017 people with heart disease, 199 of which had symptoms of depression. Results showed that 10% of depressed participants had a cardiac event (e.g. heart attack, heart failure, stroke, transient ischemic attack) during the study period, compared to just 6.7% of non-depressed participants, meaning that depressed participants were 50% more likely to have a cardiac event. However, results also showed that depressed participants were more likely to smoke, were less likely to take their medications as prescribed, and were less physically active. After the researchers factored these behaviors into their calculations the risk of a cardiac event in depressed participants was similar to that in non-depressed participants.
The researchers concluded: “These findings raise the hypothesis that the increased risk of cardiovascular events associated with depression could potentially be preventable with behavior modification, especially exercise.” Adding: “Exercise training can improve both depressive symptoms and markers for cardiovascular risk.”
Whooley MA, de Jonge P, Vittinghoff E, et al. Depressive symptoms, health behaviors, and risk of cardiovascular events in patients with coronary heart disease. JAMA 2008;300:2379-2388.
February is American Heart Month. In recognition of American Heart Month you can access Heart Health Made Easy at a 25% savings. Learn more about this take action guide to lower cholesterol and blood pressure at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight
Here’s another question I asked Dr. Cynthia Shelby-Lane and her answer.
Lisa Nelson RD: Please explain the connection between high or low blood pressure and someone’s heart rate? For example, if someone lowers their blood pressure, should they see a corresponding decrease in heart rate? Also, should someone be concerned about a consistently high heart rate, such as 100 bpm?
Dr. Shelby-Lane: Blood pressure and heart rate are interrelated components of the cardiovascular system and therefore, not mutually exclusively. One can affect the other.
Persons with well controlled high blood pressure, with or without medication, can also have a cardiac arrhythmia or irregular heart beat. This heart rhythm problem, if poorly controlled can then affect the blood pressure.
Persons with low blood pressure, due to a variety of reasons, can have a normal or abnormal heart rhythm. Person with a disorder called neurocardiogenic syncope can have low blood pressure and a low or normal heart rate, but this is positional in nature and may involve a severe hormone problem related to the adrenal glands.
Lisa Nelson RD: Hmmm, not sure you answered the question. Yes, blood pressure and heart rate are connected. If someone lowers there blood pressure via medication or lifestyle changes, should they expect a lower heart rate also?
Dr. Shelby Lane: This is not a straight forward answer. You can have normal blood pressure and an altered heart rate or vice versa. Heart rate and rhythm may be caused by electrical disturbances which may or may not affect blood pressure. Again, there is no one answer and follow up with a specialist is needed since there are multiple causes for high and low blood pressure as well as heart rhythm disturbances. Hope this makes sense.
Lisa Nelson RD: Thanks for the clarification. There is not one set answer for this question.
All the best,
Lisa Nelson RD
7 Natural Ways to Lower Blood Pressure
The hottest label claims right now are “organic” and “natural”. Do you know the difference?
Organic
Organic foods were produced under environmentally friendly conditions with no antibiotics, growth hormones, fertilizers with synthetic ingredients or sewage sledge, pesticides, bioengineering, or ionized radiation.
The label claim “100% Organic” is the highest standard a food can receive and is allowed on single ingredient foods (fruits, vegetables, meat, dairy, and eggs that exclude water and salt).
The label claim “Made with Organic Ingredients” can be used on multiple ingredient foods if the food contains between 70% and 94.9% organic ingredients.
Natural
A food using the “natural” label claim cannot contain any artificial ingredients, added coloring, and must be minimally processed.
“Organic” and “natural” are not interchangeable!
All the best,
Lisa Nelson RD
Be Heart Healthy and Lose Weight