Like Childbirth, menopause is natural
, but it does not mean it is easy.
What makes it more challenging is that,
90% of people who responded to the Natural Library of Medicine survey were not informed about Perimenopause, so you are likely to unaware and, therefore, utterly unprepared for perimenopause. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC924493
This contributes to the anxiety and stress. It makes you feel that something inherently wrong or a sinister disease is growing in your body.
So, I have taken courses and undergone numerous trainings to inform perimenopause individuals about the various tools and strategies they can implement so they can feel and be their selves despite Perimenopause.
One essential tool is Magnesium.
Did you know that magnesium deficiency causes
1. Mood Swings and Depression
2. Fatigue
3. Insomnia
4. Heart palpitations.
Sounds familiar?
Yes, as they are also very common perimenopause symptoms.
So, is consuming your recommended allowance of 320g of Magnesium worth the effort of adjusting your eating habits?
Well, the consensus is yes!
There are always caveats regarding research, but the reports are very promising.
So please read on if you need another tool in your armour to be a
Perimenopause warrior rather than a worrier.
So, as a perimenopause individual, I think you will find it very useful to know the following:
What is Magnesium?
Why does magnesium deficiency occur?
What are magnesium-rich foods?
What are the different types of Magnesium and their benefits?
What is Magnesium?
Magnesium is an essential mineral. Minerals are 'ingredients' found on the earth and food that our bodies need to develop and function well.
This superhero of a mineral helps with 300 vital jobs inside your body.
For example, Magnesium helps:
By turning food into energy,
your bones to be strong,
your heart to function
improves your nerves and mood
& to sleep well.
These are all different functions that are affected negatively by Perimenopause.
Why is Magnesium important during Perimenopause?
Reducing estrogen causes numerous symptoms, which can be exacerbated by magnesium deficiency.
Magnesium helps with this.
Aches and pains: Magnesium helps relax muscles,
Mood Stabilization: Magnesium plays a role in neurotransmitter function, potentially alleviating mood swings and Depression.
Energy Boost: Improved magnesium levels can combat fatigue and enhance overall energy.
Better Sleep: Magnesium's calming effect can aid in improving sleep quality, countering insomnia often associated with menopause.
Hot Flash Management: While not a cure, some studies suggest magnesium supplements may help reduce the frequency and intensity of hot flashes.
In a study of 171 postmenopausal women, 81.9% of participants had low blood levels of Magnesium. Those with low Magnesium were also more likely to report down to moderate levels of Depression. Furthermore, some research has found a link between magnesium deficiency and anxiety.
Magnesium is essential to maintaining and improving how you feel. So why does magnesium deficiency occur?
Why does magnesium deficiency occur?
Magnesium deficiency occurs when the body doesn't receive an adequate supply of this essential mineral.
Due to:
Diet
A diet of refined and highly processed food contains little or no Magnesium.
Soft Water
Soft water, processed to remove minerals like calcium and Magnesium, can contribute to deficiencies over time.
Stress
Chronic stress can lead to magnesium depletion in the body.
Pesticides and Soil Depletion:
Modern agricultural practices can deplete the magnesium content in soil, leading to magnesium-deficient crops. You can eat organic products to avoid this.
What are magnesium-rich foods?
To combat magnesium deficiency and potentially alleviate menopause symptoms, incorporating magnesium-rich foods into your diet is essential. The recommended daily amount is 420g for a male and 320g for a female between the ages of 31 and 50.
Here are some foods that are high in Magnesium:
Leafy Greens:
Leafy greens with significant amounts of Magnesium include kale, spinach, collard greens & Swiss chard.
Nuts and Seeds:
Almonds, cashews, nuts, sunflower flax, pumpkin, and chia seeds contain high amounts of Magnesium.
Whole Grains:
Grains include wheat, oats, and barley, as well as quinoa. Brown rice is rich in Magnesium.
Legumes:
Beans, lentils, chickpeas, peas, and soybeans. They are also good sources of Magnesium.
Avocado:
This creamy fruit is delicious, nutritious, and magnesium-rich. One medium avocado provides 58 mg of Magnesium.
Dark Chocolate:
It is rich in Magnesium. A dark chocolate bar that contains at least 70% cocoa solids that weigh 28g will provide 65g of the recommended daily amount.
Bananas
They are a popular fruit and a good source of Magnesium. One large banana contains 37mg of Magnesium.
Fatty fish
Many types of fish are high in Magnesium, including salmon, mackerel,
A 100g serving of cooked salmon packs 30 mg of Magnesium.
https://www.healthline.com/nutrition/10-foods-high-in-magnesium
What are the different types of Magnesium and Their Benefits?
A diet change should be enough to improve your magnesium intake and enjoy the health benefits that come with it. If you have decided to boost your magnesium intake by taking supplements, you should receive professional medical advice first.
Magnesium supplements will help you to feel relaxed and reduce stress.
However, Magnesium is available in various forms, each with unique benefits.
For example:
1. Magnesium Citrate: Has a laxative effect. So, it can relieve constipation and promote regular bowel movements.
2. Magnesium Glycinate: Helps you to sleep.
3. Magnesium Oxide: This is not absorbed well in the body.
4. Magnesium Malate: Helps people with low energy or chronic fatigue syndrome. Taking it in the morning is recommended to avoid disrupting your sleep.
5. Magnesium L-Theodate: Known for its potential cognitive benefits, this form of Magnesium may help improve memory and brain function.
6. Epsom Bath Salts
These are magnesium flakes that, when added to a hot bath, can help relax stiff and achy muscles and aid a good sleep.
Perimenopause can be a challenging episode of life. Having a magnesium-rich diet may help to reduce symptoms that are exacerbated due to estrogen deficiency, subsequently allowing you to have an easier s menopausal journey.
Prioritize your health and well-being by ensuring sufficient sleep, exercise and managing your stressors. Keep your magnesium levels in check and consult a healthcare professional for personalized guidance on supplementation for the best advice.
After finding out randomly that the symptoms concerning me were temporary menopause ones and not life-ending ones, I began a mission to learn and then inform others so that they can be fully prepared and successfully deal with this stage of life's physical and psychological challenges.
If you need support on how you feel during or since Perimenopause, get in touch!
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