{"id":66331,"date":"2021-06-05T09:49:15","date_gmt":"2021-06-05T09:49:15","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=66331"},"modified":"2023-06-28T16:24:37","modified_gmt":"2023-06-28T16:24:37","slug":"magnesium-the-master-mineral-you-should-know-by-dr-harold-gunatillake","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/magnesium-the-master-mineral-you-should-know-by-dr-harold-gunatillake\/","title":{"rendered":"Magnesium- \u201cthe Master Mineral\u201d you should know-by Dr Harold Gunatillake"},"content":{"rendered":"<h1 style=\"text-align: center;\"><span style=\"font-size: 28px; color: #003366;\">Magnesium- \u201cthe Master Mineral\u201d you should know-<span style=\"color: #800080;\">by Dr Harold Gunatillake<\/span><\/span><\/h1>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-77916 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2021\/11\/Harold-Gunethilake.jpg\" alt=\"Harold-Gunethilake\" width=\"160\" height=\"160\" \/><\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/uXsJobb-ocA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">\u201cGold, silver and platinum get the most attention as precious metals, but people do not give recognition for metals that are essential for our health, without we cannot survive.\u201d<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Let us talk about the importance of magnesium in our body, that is involved in hundreds of chemical reactions in the body and helps maintain good health, and the daily intake is 400mg.<\/span><\/p>\n<p><!--more--><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Subclinical magnesium deficiency is common in the general population and could be considered a public health crisis.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">There are essential minerals including- calcium, phosphorus, potassium, sodium, chloride, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium, but magnesium is considered as the \u2018Master Mineral\u201d.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">The body needs all these minerals, and hence defined as essential macro-minerals, and others as trace microminerals.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium is found in our bones, needed for making proteins, for muscle contractions, nerve transmissions, your immune health system and many more.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">If you lack magnesium in your muscles, you will not be able to get up in the morning for the day\u2019s activities. That is how much magnesium is essential for survival. Most minerals including magnesium is needed to activate enzymes- molecules with important jobs in our bodies.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium is a co-factor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein syntheses, muscle and nerve function, blood sugar control, and blood pressure regulation. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Glycolysis means breakdown of stored glycogen in the liver into glucose.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\"><strong>How does magnesium help to control blood sugar?<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium deficiency is seen in most diabetics. A deficiency can occur with both type 1 and type 2 diabetes, though more prevalent in type 2.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Diabetics having insulin sensitivity or insulin resistance lose magnesium in their urine, contributing to low levels of this nutrient in the body.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">So, if you are a diabetic your doctor will check the magnesium blood levels frequently.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Taking a magnesium supplement is recommended for diabetics, to improve blood sugar and possibly prevent type 2 diabetes.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">There are various types of magnesium supplements. According to the National Institute of Health (NIH), some studies have found that magnesium aspartate, citrate, lactate and chloride have better absorption rates, when compared to other forms.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">There are injectable forms, or capsules, liquid, or powder form.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">In a balanced meal you need to focus on the mineral target, as we do not make them in our body. They come from rocks, soil, and water, and they are absorbed through the plants for our consumption.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Some drugs, like diuretics given to treat high blood pressure, cause excretion of precious magnesium in the urine.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium is lacking in people who get recurrent diarrheas.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">You need to take 420 mg of magnesium per day for men, and 320 mg per day for women.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium is rich in almonds, green veggies such as spinach and broccoli, soybeans, peanut butter, sunflower and other seeds, halibut, whole-meal bread, and milk. Foods containing natural magnesium are: Dark Chocolate, banana, cocoa, nuts, avocados, broccoli, almonds. Legumes like dhal, Tofu, seeds, whole grain like wheat, oats, barley, and rice<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">White processed rice has no magnesium. Brown rice in \u00bd cup provides around 11 % of your daily serving of cooked brown rice.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">The foods that have the highest amount of magnesium includes:<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Pumpkin seed &#8211; kernels: Serving Size 1 oz, 168 mg.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Almonds, dry roasted: Serving Size 1 oz, 80 mg.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Spinach, boiled: Serving Size \u00bd cup, 78 mg.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Cashews, dry roasted: Serving Size 1 oz, 74 mg.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Pumpkin seeds in shell: Serving Size 1 oz, 74 mg.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Peanuts, oil roasted: Serving Size \u00bc cup, 63 mg.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Caffeine in coffee and sugar depletes the body\u2019s magnesium levels.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">You need to be careful not to take too much of any mineral in supplement form as that could be harmful.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">What is the 1<sup>st<\/sup> sign of a magnesium deficiency?<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">You could be tired when you start exercising.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">You could have blood pressure issues.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Irritable whilst sleeping<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Irregular heart beats<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Cramping in the feet or the calf. You could get tetany, which is a form of twitching, or tremors.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Drinking too much of alcohol may have a magnesium deficiency.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Vitamin D deficiency, because vitamin D stimulate the absorption of magnesium, or magnesium may be required to absorb vitamin D.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Chronic diarrhea, taking antacids and antibiotics and malabsorption all create magnesium deficiency.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Calcification of arteries<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">When your magnesium levels are low, one of the earliest symptoms to appear is calcification of the arteries.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">As a result, you can develop coronary problems, like heart attack, heart failure and heart disease.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Lets discuss the important part played by magnesiun in Anxiety &amp; depression<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium is an important mineral to the brain, and with\u00a0 magnesium loss or deficiency you could get increased stress, and to improve the stress response, recovery and repair and further to prevent depression you may have to take magnesium in supplement form. Although the association between magnesium and depression is well documented the mechanism is unknown.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Low magnesium levels can affect the synapse between two neurones. It prevents the activation at these synapses. It plays in many pathways, enzymes, hormones and neurotransmitters involved in mood regulation.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">High Blood Pressure \/ Hypertension<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">A Harvard study with over 70,000 people found that those with the highest magnesium intake had the healthiest blood pressure numbers.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">So, now you will realise that magnesium is a vital nutrient that is often not taken enough due to the lack of knowledge of its important part played in your daily wellbeing. Healthy magnesium levels protect metabolic health, stabilize mood as mentioned earlier, keep stress in check, promotes better sleep and contribute to heart and bone health.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Summarizing.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">10 Evidence-Based Health Benefits of Magnesium<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body. &#8230;<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">It May Boost Exercise Performance. &#8230;<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium Fights Depression. &#8230;<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">It Has Benefits Against Type 2 Diabetes. &#8230;<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium Can Lower Blood Pressure. &#8230;<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">It Has Anti-Inflammatory Benefits. &#8230;<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Magnesium Can Help Prevent Migraines. &#8230;<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">It Reduces Insulin Resistance.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Hope this video talk was useful. It is advised that you take Magnesium and vitamin D as supplements daily.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Stay safe Goodbye for now.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">In Sri Lanka studies have found that among the social segments, School Children aging between 14-18 years (320 mg \/ day) and Managerial level employees (302 mg \/ day) elicited significantly low levels of daily Magnesium intakes, which sounds an alarm of severe health disorders in future.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">Change of\u00a0 lifestyles which have\u00a0 leaded to consumemore\u00a0 fast\u00a0 food and unawareness\u00a0 of how\u00a0 to balancenutrients in a diet, have resulted in lower intakes ofMagnesium by several social segments in Sri Lanka, which\u00a0 may\u00a0 influence\u00a0 higher\u00a0 rates\u00a0 of\u00a0 several\u00a0 non-communicable diseases in the society if continued inthe same fashion.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 20px; color: #000000;\">(Studies by K.W.M.A Jayasinghe1, K.K.D.S. Ranaweera2,R.M.P.P. Gunawardene3, R.M.G.B Rajanayake41,2Department of Food science and Technology, University of Sri Jayewardenepura, Sri Lanka.)<\/span><\/p>\n<p style=\"text-align: justify;\">\n","protected":false},"excerpt":{"rendered":"<p>Magnesium- \u201cthe Master Mineral\u201d you should know-by Dr Harold Gunatillake \u201cGold, silver and platinum get the most attention as precious metals, but people do not give recognition for metals that are essential for our health, without we cannot survive.\u201d Let us talk about the importance of magnesium in our body, that is involved in hundreds [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":116942,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[35112],"class_list":{"0":"post-66331","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-magnesium","10":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Magnesium- \u201cthe Master Mineral\u201d you should know-by Dr Harold Gunatillake<\/title>\n<meta name=\"description\" content=\"Gold, silver and platinum get the most attention as precious metals, but people do not give recognition for metals that are essential\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, 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