Magnesium is one of my favourite nutrients – even more so now I’m in midlife. It’s essential for those us in the meno years.
Why? Well, as you know our hormones start fluctuating from our 40s (on average) on our journey to and through the meno years – and once we’re on the other side our risk of bone fractures, heart disease and other issues increases. Not fun I know. 😥
I don’t love being the bearer of bad news, but I’ll always temper it with good stuff! And that is magnesium can help. It’s not called ‘the mighty mineral’ for nothing.
According to the UK Government’s National Diet and Nutrition Survey (I couldn’t find stats for Australasia), as many as 11% of menopausal women don’t have enough magnesium in their bodies.
This may be because Meno-She’s like you and me are often restricting our diets in order to control midlife weight gain. The good news is we can eat lots and lots of green leafies and nuts and seeds and other goodies (see below) to ensure we’re getting enough.
What Is Magnesium?
Magnesium is actually the fourth most abundant mineral in the body and about 50-60% of it is found in our bones – can you see why it’s so essential for women in midlife?
But strong bones are just one of the reasons. Magnesium also does loads of other things in the body like:
- help with the muscles and nerves (I find it a fantastic relaxant)
- coverts food to energy
- helps combat depression
- keeps the heart beating nice and strong
- strengthens our immune system
Plus, if you get muscle cramps magnesium is your go-to and taking it at night will help you sleep. Another reason it’s so good for Meno-She’s.
How Much Magnesium Do We Need?
The recommended intake is 310-320mg per day women.
What Causes Magnesium Depletion?
- Caffeine, alcohol and fizzy drinks will all impact on magnesium levels.
- If you’re flooding during perimenopause you’ll also need to top up.
- Night sweats and hot flashes will burn it up.
Signs Of Magnesium Deficiency
- Restless legs
- Sleep difficulties
- Low blood pressure
- Muscle spasms and weakness
Ways to Up Your Magnesium
- Get your hands on our 55+. It contains magnesium, vitamin D3 and Enzogenol® as well as EstroG-100™ our superstar hormone balancer. Click here.
- Eat more green leafy vegetables
- Throw some spinach into your protein powder and blend
- Add oily fish to your meals two or three times per week
- Make a brown rice or quinoa dish
- Snack on nuts and seeds or add them to your salads (best snack ever)
- Try a black bean curry
- Munch on dark chocolate (good excuse!) It must be over 70% cocoa
- Grab a banana on the go
- Incorporate Shake It Off® (out of stock right now) into your daily fare. It’s a nutritional powder packed with vitamins and minerals including magnesium, calcium, zinc, iodine and loads more. Plus it’s an excellent tool for weight management as it satisfies those pesky cravings and hunger rumbles.
- Take an Epsom Salts bath
Benefits Of Magnesium During The Meno Years
- Helps with anxiety and depression
- Anti-inflammatory (out darn joint aches, out I say!)
- Reduces blood pressure
- Lowers the risk of heart disease (a big danger for women in midlife).
- Lowers the risk of heart attack and stroke
- Keeps bones strong (it’s been found women with osteoporosis have low levels of magnesium)
- Combats insomnia and low mood
- Helps with sleep – magnesium has earned the moniker ‘nature’s tranquiliser’ (studies have shown insomniacs often have low levels of magnesium)
And there we have it, the low down on this essential nutrient. I use a magnesium powder I add to my water bottle.
It makes a big difference. 😍