Dr. Kelly Simms ND, CNS

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in Blog· Digestive Health· Hormones and Metabolic Health· Stress and Adrenal Health

The Importance of Magnesium

Magnesium truly is miraculous! It is responsible for over 300 enzymatic reactions and is found in all the body’s tissues. According to the journal “Magnesium Research” (an ENTIRE journal related to magnesium!), “Magnesium intake is inadequate in the western diet.” Magnesium is a mineral that has potential health benefits for many health conditions including diabetes, hormones and gastrointestinal health. Today, I will focus on the benefits of magnesium for blood pressure.

In the case of blood pressure, magnesium functions to alter the contraction and dilation of blood vessels. More contraction and stiffer vessels= higher blood pressure. More dilated and relaxed blood vessels= lower blood pressure. Research has shown that magnesium can support the ability of the blood vessels to dilate, and reduce systolic and diastolic blood pressure. With this in mind, how do you know if you have enough magnesium?

First, look for other signs and symptoms of deficiency. Anything that twitches, cramps, or spasms may be a sign of low magnesium status. Another way to look for magnesium levels is by checking intracellular magnesium or RBC magnesium. This is a good way to gauge if your magnesium supplementation is doing the job to raise your tissue concentrations. The amount of magnesium supplementation depends on the individual and their health concerns and is just one step in finding the why for high blood pressure.

mg_intake

Photo: http://www.ancient-minerals.com/magnesium-deficiency/need-more/

Resources:

Yogi A, Callera GE, Antunes TT, Tostes RC, Touyz RM. Vascular biology of magnesium and its transporters in hypertension. Magnes Res. 2010 Dec;23(4):S207-15. doi: 10.1684/mrh.2010.0222. Epub 2011 Jan 4.

Sanjuliani AF, de Abreu Fagundes VG, Francischetti EA. Effects of magnesium on blood pressure and intracellular ion levels of Brazilian hypertensive patients. Int J Cardiol. 1996 Oct 11;56(2):177-83.

Book: The Magnesium Miracle, by Carolyn Dean, ND, MD

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Do you take supplements? How did you decide which Do you take supplements?  How did you decide which ones were right for you?  One of my favorites that can benefit many is black elderberry. Have you heard of it? 
 
This powerful herb helps: 
Reduce inflammation
Enhance immune system
Benefit cardiovascular function
 
The second bullet point highlights why elderberry is SO important to take in winter months. Our immune systems are getting back up to speed this season after two years! Elderberry is well researched and shown to be an effective supplement for fighting bacteria and viruses. 

Share this post with a friend who may benefit from black elderberry.
If you are what you eat, what are you? I actually If you are what you eat, what are you?

I actually used to obsess over what I ate. That wasn’t a long term solution for good nutrition, so I’ve learned how to eat what makes me feel good and is health promoting. 

Learn more about how you can take control of your health with nutrition, click the link in bio.
The winter blues hit everyone differently. You mig The winter blues hit everyone differently. You might find yourself looking to food or sleep for comfort while the weather changes your sleep and mood.

While you can’t change the weather, here’s some proactive steps you can take to battle the blues: ❄️

🥕 Eat Your Veggies. Just because it’s cold doesn’t mean you need to eat heavy, high fat processed foods. Explore recipes like hearty vegetable soups, roasted vegetables, and omega 3 rich foods. 

🏂 Go Outside. Exercise inside is fantastic, but don’t let that keep you from a brisk walk outside. 

🤗 Keep Social. Social interaction is important for your mood. Make sure to keep your social engagements even if you don’t feel like leaving your house. You will be glad you did.
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