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The Benefits of Magnesium    (For pregnant women)
						
						
								MAGNESIUM 
						
				
		
		(Mg) WHAT IS IT? 
		Magnesium is one of the most important minerals in the body, even more so 
		than Iron and Zinc combined. It is vital for over 300 enzymes systems in the 
		body. And yet, Magnesium deficiency is relatively common.
		
				
						DEFICIENCIES OF MAGNESIUM: 
				
		
		Magnesium deficiency is attributed to a diet high in processed food. Flour 
		refining, rice polishing and sugar extraction remove almost all Magnesium from 
		these foods. Many experts believe fresh unprocessed produce may still be 
		grown in mineral deficient soil.
		
				
						CONDITIONS LINKED TO MAGNESIUM DEFICIENCIES: 
				
		
		Diabetes, Attention Deficit Disorder, Calcifications of Soft Tissue Including 
		Heart Valves, Anxiety and Psychiatric Disorders, Allergies and Chemical 
		Sensitivities, Aortic Strength and Asthma.
		
				
						SIGNS OF MAGNESIUM DEFICIENCY: 
				
		
		Cramps, tingling, numbness, abnormal heart rhythms, headaches, muscle 
		contractions, coronary spasms, seizures, menstrual syndrome, fibromyalgia, 
		anxiety, depression, irritability of the nervous system with tetany, 
		vasodilatation, convulsions, tremors, and depression.
		
				
						FOODS THAT PREVENT MAXIMUM UTLIZATION OF 
						MAGNESIUM BY THE BODY: 
				
		
		Alcohol, coffee, sugar, tea, milk containing synthetic vitamin D, and flour.
		
				
						DRUGS THAT CAN CAUSE MAGNESIUM DEFICIENCY: 
				
		
		Over 
		
				‐ 
				the counter medications containing alcohol such as cough syrups and 
		
		elixirs, antibiotics, diuretics, oral contraceptive pill, antacids, nicotine, 
		marijuana, excessive iron.
		
				
						NUTRIENTS THAT MAXIMIZE THE AMOUNT OF MAGNESIUM 
						THE BODY CAN USE:
						 
				
				
						B6 (essential to proper functioning), C, D, calcium, and phosphorus.
				
		
		
				
						WHO IS SUSPECTIBLE TO LOWER LEVELS OF MAGNESIUM 
				
		
		(research findings…. 
		
				Low income women are more likely to consume 97
				‐
				100mgs or less of 
		
		Magnesium per day as their diet is inclined to be high in sugars and fats, and 
		low in whole grains. Women with higher incomes averaged 120mgs of 
		Magnesium per day.
		
				
						
								EXCELLENT NATURAL
								SOURCES
						
						
								: 
						
				
				
						Foods rich in Magnesium are:
						‐ 
				
				Pumpkin seeds; sunflower seeds; wheat germ; spinach; spaghetti; boiled long 
				
						green beans; almonds; flaxseed (linseed); non
						‐
						fat yogurt; brown bread; 
				
				hazelnuts; okra; peanuts; brown rice; lima beans; molasses; tofu; kelp tablets; 
				seafood; bone meal; raspberries; watercress; alfalfa; bananas (often people 
				have a craving for bananas)
		
		
				
						PRINCIPAL BENEFITS: 
				
		
		
				Magnesium is known as “nature’s tranquilizer or the anti
				‐
				stress mineral”. This 
		
		can be invaluable if you are suffering from chronic fatigue and stress. It is also 
		good for insomnia. It strengthens bones and tissues and aids blood circulation. 
		Herbs such as peppermint; nettles; dandelion may help in tooth decay, 
		irritability, poor circulation, and acidity.
		
				
						THE ROLE OF MAGNESIUM IN PREGNANCY: 
				
		
		The importance of magnesium in pregnancy has been emphasized by several 
		
				studies. Magnesium is considered a membrane
				‐
				stabilizing ion and a 
		
		permeability regulator acting at an intracellular level which intervenes in the 
		oxidative phosphorylation (a terminal process of cellular respiration) and 
		oxidation reduction processes as well as in enzymatic synthesis and activity.
		
				
						WHY DO PREGNANT WOMEN NEED MAGNESIUM? 
				
		
		
				A severe Magnesium deficiency during pregnancy may lead to pre
				‐
				eclampsia, 
		
		birth defects, and infant mortality. Magnesium and calcium work best in 
		combination; Magnesium relaxes muscles, while calcium stimulates muscles to 
		contract. Research suggests that proper levels of Magnesium during pregnancy can help keep the uterus from contracting until week 35. Reduced levels of Magnesium at this point may start labour contractions. I.e. that is why the use of Magnesium Sulphate is so important in Maternity Units. Magnesium helps to regulate insulin and blood sugar levels, builds strong bones and teeth, helps certain enzymes function properly. Research indicates it may also control cholesterol and irregular heart beats.HOW MUCH MAGNESIUM NEEDED IN PREGNANCY: During pregnancy 350‐360 mgs of Magnesium is required daily, compared to non‐pregnant or nursing women who only require 310‐320mgs of MagnesiumSUPPLEMENTS: Research indicates that the best Magnesium supplement consists of 100mgs of Elemental Magnesium. Natures own make a 500mg Magnesium tablet which includes 100mg of Elemental Magnesium in each tablet.A DELICIOUS BREAKFAST WOULD BE: 175 grams of non‐fat yogurt 2 tbspn of toasted pumpkin seeds 2 tbspn of linseed 1 tbspn of sunflower seed 1 tbspn of toasted sesame seeds. 1 whole fruit of your choice. Total intake of Magnesium = 295mgs Drink 2 litres of water = 50mgs 2 tbspn molasses = 50mgsThese three items equate to 395.1mg of Magnesium and a women’s daily Magnesium requirement has been met in a simple and easy way!!NB: The amount of Magnesium in water is dependent on your local water supply which differs from place to place.REFERENCES: 1. NZ Herald February 2007. 2. Healthy Options March 2007. 3. Healthy Options November 2005. 4. Pine Canyon Media 2002 ‐2006. 5 . Pine Canyon Media 1999 ‐2007. 6. Dr Marilyn Glenville PhD, The Natural Health Website for women 7. Journal of the America’s College of Nutrition. 8. The American Journal Clinical Nutrition. 9. Cochrane Review Database. 10. Australia's premier website for pregnancy, birth and Parent information. 11 The National Academies Press. 12 American Journal of Obstetric and Gynaecology July 1995. 13. PeaceHealth. 14. Eighth Edition Bailliere’s Midwives Dictionary. 15. Kay B Franz Dept of Food Science and Nutrition, Brigham Young University Provo Utah, USA. 16. Primary Health Care, University of London. 17. Safe motherhood Demonstration Project, Kenya, Ministry of Health, University of Nairobi. 18. Institute of Medicine. Food and Nutrition Board, Dietary References Intake: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. National Academy Press, Washington DC 1999. 19. Zarcone R, Cardone G, Bellini P. 2nd Department of Institute of Gynaecology and Obstetrics, Second University of Naples, Italy.Next week part 2 By Linda Burke