Mary Webb Walker, Brain Dame and Co-Founder of the Caregiver Sanctuary explains magnesium's role in our brain health. See her bio below.
What does your body have in common with exploding stars, the earth’s crust, fireworks, plants, and seawater?
If you answered “magnesium,” then you already know that this important mineral plays a key role in the universe and throughout our human bodies. But do you know just how critical it is for our brain health? Read on! The word “magnesium” originates from a place in Greece called Magnesia, named after Magnes, son of Zeus, whose thundering power was no doubt enhanced by plenty of magnesium in his diet. Today we know that magnesium is crucial in helping over 300 enzymes function properly. We also know that magnesium regulates how brain cells form new connections to keep our brains humming and our memory sharp. Our brains need help Alzheimer’s Disease International's Dementia Statistics reports that someone in the world develops dementia every 3 seconds. An estimated 50 million people are living with dementia today. This number is projected to almost double every 20 years. And the scary part of these stats is… only 25% of those with the disease are believed to be diagnosed according to the Alzheimer’s Association. Brain’s Got Talent Neuroplasticity, a relatively new aha in neuroscience, is a winner in keeping our brains from deteriorating. Often called brain plasticity, it refers to the brain’s ability to rewire itself over a lifetime, changing neurons and the connections between them. This neuroplasticity portion of Brain’s Got Talent, brought to you in part by magnesium, is considered to be no less than the foundation of learning and memory. Unfortunately, there are way too few people participating in America’s Got Magnesium. Reports show that anywhere from 50% to 70% of Americans get less than the RDA recommendation. For adults 51+, who are at higher risk for dementia, the RDA is 420 mg for men and 320 mg for women. Dr. Steven Masley, in his recent book, The Better Brain Solution, details lifestyle choices for improved brain function and highlights nutrients that enhance brain plasticity, including magnesium. Food to light up your brain There was a time when Americans got plenty of magnesium in their diet by eating leafy greens, nuts and seeds, cold-water fish, and legumes. Enter Sweet Tooth Nation, food processing, and super-sized fast food. Not only did magnesium intake and absorption take a plunge, but the body started requiring even more to compensate. There’s no one magic food. It takes a combination to get what you need each day. Use this handy food chart that gives you a clear picture of delicious dietary sources of magnesium. You’ll see that spinach, dark chocolate, avocados, bananas, almonds, pumpkins seeds, halibut, and black beans are a few of the great choices. There are lots of ways to combine the foods on the chart for yummy meals and snacks. And you have to admit that adding a sprinkling of seeds or grabbing a handful of nuts is pretty easy. Seed tip: According to Healthline, an ounce (28 grams) of chia seeds provides 30% of the RDA for magnesium. Yes, they’re bland, but you don’t have to grind them and they won’t detract from your salads or anything else begging for a bit of decoration. Supplements - When food is not enough Food may not do the trick for some people, due to issues like genetics and absorption. And let’s face it, most of us don’t eat perfectly even when we give it our best shot. Remember that not all magnesium supplements are created equal. A protein-bound source is best. MIT studies indicate additional benefit from magnesium-L-threonate due to higher bioavailability and brain-magnesium loading ability. Toward a mightier brain We Americans want easy solutions, now if not sooner. By viewing cognitive health as an enticing cocktail of positive, enjoyable lifestyle changes rather than pain-in-the patootie repressive rules, we CAN enhance our brains. While nutrition plays a key role in brain health along with supplements as needed, remember that quality sleep, a healthy gut, meditation and prayer, lots of laughter, and regular exercise are all necessary ingredients for keeping our brains from shrinking and becoming diseased. Be like a brightly-lit firework, exploding with energy! Just as magnesium is necessary to light up the sky with pyrotechnics, your brain needs it to light up your memory, cognition and learning ability. Picture a shrunken brain, not firing on all cylinders. Talk with a functional medicine physician. Know your risk factors. See if you have poor magnesium absorption. Review your eating plan. Find out if you need a supplement. Now picture your brain as fat and happy, mightily igniting all the right neural connections. Your beautiful, neuroplastic brain will thank you.
Mary Webb Walker is a brain health and caregiving consultant, speaker, writer, and former Alzheimer’s family caregiver. She is a founding Brain Dame, co-founder and facilitator of Caregiver Sanctuary memory caregiver support group , and co-founder of Memory Mondays at Great Explorations Children’s Museum.
Mary Webb serves on a task force for Florida Department of Elder Affairs Dementia Care and Cure Initiative, speaks with Florida state legislators on behalf of the Alzheimer’s Association, and works with AARP Caregiving. She is also a successful entrepreneur as co-founder of AccentHealth, a healthy lifestyle media network created for medical waiting rooms with Dr. Sanjay Gupta as a host.
0 Comments
Deanna Minich, PhD, CNS, IFMCP explains how essential nutrients can both help or hinder each other and our health. Reprinted with permission. Originally posted on Jan 2, 2018 at deannaminich.com. See her bio below.
The essential vitamins and minerals share a delicate dance in the body. For many body processes to function optimally, you must have the right balance of the nutrients. Many nutrients work synergistically, so a deficiency in one might appear as or exacerbate a deficiency in another and vice versa.
Other nutrients are antagonists, so care must be taken when supplementing with one so it does not negatively impact the absorption, uptake, or metabolism of the other. For some nutrient pairs, the balance is delicate, with the pairs in certain situations enhancing the work of the other, and in other situations, they antagonize one another. The following is a brief overview of the relationships and interactions between the essential nutrients. As you will see, some vitamins and minerals have a relationship with several other essential nutrients, while some have few if any known synergistic or antagonistic interactions. VITAMINS Vitamin A Synergistic Nutrients: Vitamin E
Antagonistic Nutrients: Vitamin E
Vitamin B1 (Thiamin) Synergistic Nutrients Magnesium
Vitamin B6
Vitamin B2 (Riboflavin) Antagonistic Nutrients: Calcium
Vitamin B3 (Niacin) Synergistic Nutrients: Zinc
Vitamin B5 (Pantothenic Acid) Antagonistic Nutrients: Copper
Vitamin B6 (Pyridoxine) Synergistic Nutrients: Magnesium
Antagonistic Nutrients: Vitamin B1
Vitamin B9 (Folate) Antagonistic Nutrients Vitamin B6
Vitamin B12 (Cobalamin) Antagonistic Nutrients Vitamin C
Vitamin C (Ascorbic Acid) Synergistic Nutrients Vitamin E
Antagonistic Nutrients Vitamin B12
Vitamin D Synergistic Nutrients Vitamin K
Vitamin A
Vitamin E Synergistic Nutrients Vitamin A
Vitamin A
Vitamin K Synergistic Nutrients: Vitamin D
Vitamin A
MACROMINERALS Calcium Synergistic Nutrients Vitamin D
Antagonistic Nutrients Iron
Magnesium Synergistic Nutrients Vitamin B1
Calcium
Phosphorus Antagonistic Nutrients Calcium
Potassium Synergistic Nutrients Calcium
Sodium Synergistic Nutrients Potassium
Antagonistic Nutrients Calcium
TRACE MINERALS Copper Synergistic Nutrients Vitamin C
Vitamin C
Iodine Synergistic Nutrients Vitamin A
Iron Synergistic Nutrients Vitamin A
Vitamin E
Manganese Antagonistic Nutrients Iron
Molybdenum Antagonistic Nutrients Copper
Selenium Synergistic Nutrients Vitamin C
Vitamin C
Zinc Synergistic Nutrients Vitamin A
Vitamin B6
SPECIAL GROUP INTERACTIONS Antioxidant Network Zinc, selenium, vitamin A, vitamin C, vitamin E
B-vitamins The B-vitamins often work together, especially vitamins B2, B6, B9, B12.
Dr. Deanna Minich is an internationally-recognized teacher, author, scientist, speaker, and artist. She has more than 20 years of diverse, well-rounded experience in the fields of nutrition and functional medicine, including clinical practice, research, product formulation, writing, and education. Her doctoral (Ph.D.) research focused on essential fatty acid absorption and metabolism, and her Master of Science degree (M.S.) allowed her to explore the health benefits of the colorful, plant-based carotenoids. She has authored six books on health and wellness and over fifteen scientific publications. Currently, she is Faculty for the Institute for Functional Medicine and the University of Western States. She has developed an online certification program for health professionals so that they can apply the color-coded 7 Systems of Full-Spectrum Health in their practice. Her lectures are heard by patients and practitioners throughout the world. Dr. Minich’s passion is teaching a whole-self approach to nourishment and bridging the gaps between science, spirituality, and art in medicine.
You can learn more and connect with Dr. Minich here: Websites: Deanna Minich Events, Blog & Info: www.deannaminich.com Certification Program: www.foodandspirit.com Whole Detox: www.whole-detox.com Social Media: Facebook, Instagram, YouTube |
AuthorLiving my WellnessME.Life is our quarterly newsletter, compiled of separate blog posts created by Louanne and Sharon Saraga Walters and contributed by esteemed healthcare practitioners, colleagues and friends with a holistic (interrelated, synergistic, systemic) view of wellness. Archives
January 2019
Categories
All
|