Page 7 - Inspire Health September/October 2015
P. 7
healthy mind •
Food Sources
of Magnesium
(in mg)
Cereal, all bran 112
½ cup
Cereal, oat bran 96
½ cup dry
REDUCE STRESS Brown rice, medium-grain,
with this Mineral cooked 86
1 cup
Spinach, frozen, chopped,
cooked 78
½ cup
A By Elisabeth Morgan Almonds 77
1 ounce
(23 almonds)
Swiss chard, chopped, cooked
75
½ cup
spoonful of milk of magnesia and Nutritionist Liz Weinandy, at the Ohio Lima beans, large, immature
an Epsom salt bath — these old State University Wexner Medical Center,
seeds, cooked
fashioned home remedies are the says that 60 percent of Americans don’t get 63
½ cup
key for reducing stress and inflammation. They enough magnesium. Magnesium deficiency
Cereal, shredded wheat
are remedies against a magnesium deficiency wasn’t a problem before modern food 61
2 biscuits
— one of the key minerals in our bodies that refinement. Essential minerals came through
regulate hormone production, hydration our water supply and produce; however, Peanuts 48
1 ounce
and over 300 healthy biochemical reactions. now with modern grain refinement, water
The lack of magnesium is accompanied by filtration systems and depleted farming soil, Molasses, blackstrap
tightening muscles, fatigue, and anxiety — mineral deficiency is common. 1 Tbsp. 48
negative symptoms for those seeking a sense Taking a magnesium supplement is a way Hazelnuts
1 ounce
of calm in their lives. to make up for the deficiency. (21 hazelnuts)
“I always talk about the benefits of “I usually recommend a moderate dose, 46
magnesium, especially to assist with sleep,” about 200 to 250 milligrams of magnesium
says Geri Brewster, a registered dietician and citrate,” says Weinandy. “Large doses of Okra, frozen, cooked
nutritionist in New York. “Many people with magnesium supplements can cause diarrhea, ½ cup 37
anxiety and sleep disturbances are producing so more is not always better!” Banana
1 medium
stress hormones throughout the day, like The recommended daily dose for adults is 32
adrenaline and cortisone.” between 300-400 milligrams. Supplements can Source: Oregon State University
Linus Pauling Institute
These hormones require a lot of interfere with certain other medications, and
magnesium, Brewster explains. When we’re your kidneys must be in good working order.
leading a caffeinated, sleep-deprived lifestyle, Talk with a doctor before starting a regimen.
we end up depleting our magnesium supply There are some simple ways to promote
very quickly. Consequently, we reach for the magnesium absorption in your body without
help of caffeine, which acts as a diuretic and supplements. Drinking mineral water, taking
makes us lose even more of the mineral! This Epsom salt baths and focusing on a diet
creates a cycle of deprivation — when we naturally rich in magnesium are useful.
don’t have enough magnesium to fuel the “In order to just get our required amount,
adrenal glands, we become tired and irritable. before we take on any extra stress, we need
This can lead to stress, high blood pressure about a cup of cooked spinach, an avocado and
and depression. 2 ounces of nuts a day,” suggests Brewster.
September § October 2015 INSPIRE HEALTH 7
Food Sources
of Magnesium
(in mg)
Cereal, all bran 112
½ cup
Cereal, oat bran 96
½ cup dry
REDUCE STRESS Brown rice, medium-grain,
with this Mineral cooked 86
1 cup
Spinach, frozen, chopped,
cooked 78
½ cup
A By Elisabeth Morgan Almonds 77
1 ounce
(23 almonds)
Swiss chard, chopped, cooked
75
½ cup
spoonful of milk of magnesia and Nutritionist Liz Weinandy, at the Ohio Lima beans, large, immature
an Epsom salt bath — these old State University Wexner Medical Center,
seeds, cooked
fashioned home remedies are the says that 60 percent of Americans don’t get 63
½ cup
key for reducing stress and inflammation. They enough magnesium. Magnesium deficiency
Cereal, shredded wheat
are remedies against a magnesium deficiency wasn’t a problem before modern food 61
2 biscuits
— one of the key minerals in our bodies that refinement. Essential minerals came through
regulate hormone production, hydration our water supply and produce; however, Peanuts 48
1 ounce
and over 300 healthy biochemical reactions. now with modern grain refinement, water
The lack of magnesium is accompanied by filtration systems and depleted farming soil, Molasses, blackstrap
tightening muscles, fatigue, and anxiety — mineral deficiency is common. 1 Tbsp. 48
negative symptoms for those seeking a sense Taking a magnesium supplement is a way Hazelnuts
1 ounce
of calm in their lives. to make up for the deficiency. (21 hazelnuts)
“I always talk about the benefits of “I usually recommend a moderate dose, 46
magnesium, especially to assist with sleep,” about 200 to 250 milligrams of magnesium
says Geri Brewster, a registered dietician and citrate,” says Weinandy. “Large doses of Okra, frozen, cooked
nutritionist in New York. “Many people with magnesium supplements can cause diarrhea, ½ cup 37
anxiety and sleep disturbances are producing so more is not always better!” Banana
1 medium
stress hormones throughout the day, like The recommended daily dose for adults is 32
adrenaline and cortisone.” between 300-400 milligrams. Supplements can Source: Oregon State University
Linus Pauling Institute
These hormones require a lot of interfere with certain other medications, and
magnesium, Brewster explains. When we’re your kidneys must be in good working order.
leading a caffeinated, sleep-deprived lifestyle, Talk with a doctor before starting a regimen.
we end up depleting our magnesium supply There are some simple ways to promote
very quickly. Consequently, we reach for the magnesium absorption in your body without
help of caffeine, which acts as a diuretic and supplements. Drinking mineral water, taking
makes us lose even more of the mineral! This Epsom salt baths and focusing on a diet
creates a cycle of deprivation — when we naturally rich in magnesium are useful.
don’t have enough magnesium to fuel the “In order to just get our required amount,
adrenal glands, we become tired and irritable. before we take on any extra stress, we need
This can lead to stress, high blood pressure about a cup of cooked spinach, an avocado and
and depression. 2 ounces of nuts a day,” suggests Brewster.
September § October 2015 INSPIRE HEALTH 7
