MAGNESIUM + STRESS
Magnesium is a mineral that is vital for the overall health of our bodies and has many essential roles. Let’s talk about the role of magnesium in relation to stress.
Magnesium is essential to regulate the body’s stress response, which it does by binding to calm and restful neurotransmitters in the brain. It also helps to activate the parasympathetic nervous system. Our bodies should almost always be in a parasympathetic state, but most of the lifestyles that we lead keep us from this state. When we aren’t in a parasympathetic state, the fight or flight response is triggered, which should be reserved for emergencies - not a daily thing!
When we have constant physical and/or mental stress, magnesium becomes depleted. Caffeine, alcohol, and processed foods also deplete magnesium. If magnesium is depleted, it can create more stress within our bodies and make matters even worse. It creates a cycle of needing more and more magnesium due to all of it being used up. If we are stressed about life and pounding coffee all day everyday, our magnesium can be depleted and we won’t even really know it.
The best thing we can do is to be intentional about eating enough magnesium-rich foods on a daily basis. Below is a list of magnesium-rich foods, and how much we should consume daily. For best absorption, try not to eat too many calcium-rich foods while eating magnesium-rich foods in the same meal. These minerals have a tendency to compete with each other when it comes to absorption.
How much magnesium is safe and effective?
Men: 400-420 mg daily
Women: 300-360 mg daily
Children 1-18 years: 85-300 mg daily, depending on age
Pregnant/Breastfeeding: 350-400 mg daily
Here is a list of magnesium-rich foods:
Spinach (cooked) 1 cup = 157 mg
Green Peas 1 cup = 48 mg
Edamame 1 cup = 100 mg
Banana 32 mg
Avocado 58 mg
Mini Avocado 29 mg
Dried Figs 1 cup = 101 mg
Quinoa 1 cup = 118 mg
Black beans 1 cup = 120 mg
Mackerel 8 oz = 82 mg
Salmon 6 oz = 46 mg
Guava, Papaya, Banana, Kiwi, Blackberry & Raspberry All range around 1 cup = 30 mg
