Step 12 : Small Steps to Big Change Wellness Series

Marvellous Magnesium.

Have you ever woken up with that excruciating pain in your legs or feet from cramp.  


And it could be a sign your body is in urgent need of Magnesium. The body needs this marvellous mineral to relax muscles; a deficiency can cause a constant state of contraction, which can lead to chronic pain, cramps and muscle spasms.

Magnesium is required by every organ on the body and is responsible for over 300 biochemical reactions in the body including the activation of enzymes, energy production and regulation of the levels of key minerals and nutrients.

A deficiency in Magnesium can cause a whole host of issues:

  • Irritable bowel syndrome (IBS)
  • Constipation
  • Agitation and anxiety
  • Restless leg syndrome (RLS)
  • Sleep disorders
  • Irritability
  • Nausea and vomiting
  • Abnormal heart rhythms
  • Low blood pressure
  • Confusion
  • Muscle spasm, cramps, and/or weakness
  • Hyperventilation
  • Insomnia or trouble falling asleep
  • Poor nail growth
  • Seizures
  • Twitching eyelids
  • Difficulty relaxing or falling asleep

Any of these sound familiar?  You’re not alone.

Studies show that the majority of people are deficient in Magnesium, and some of our eating and lifestyle habits may be contributing to that.

High levels of stress, drinking too much coffee, soda and alcohol, and eating sodium rich foods can all contribute to lowered levels of Magnesium. Plus, a lot of the food we are eating has been grown in mineral depleted soil as a result of industrial farming practices!

How can Mg help? Ensuring your body is stocked with Magnesium helps in a number of ways. Here are the top 4 health issues it can support:

  • Depression – this article explains how Magnesium can also be described as the Original Chill pill
  • Migraines
  • PMS
  • Anxiety: before WWII, Magnesium was used to stabilize mood and can really help in managing anxiety.

Step 12 – Boost your Magnesium levels

Dr. Mark Hymen of the Cleveland Clinic recommends up to 1,000 mg/day for adults and 4-500 mg/day for kids.   Magnesium can have a laxative effect on the body as it supports muscle relaxation and peristalsis (moving food through the body) so start with aiming to get 300mg/day in your diet and work upwards.

  • Ensure you are eating calcium rich foods too as increasing your Magnesium can cause an depletion in calcium as they often compete for absorption. Calcium rich foods include quinoa, dairy products, kale and sardines.
  • Load up on high quality green leafy veggies, tofu, legumes, grains and nuts. Buy the highest quality, organic versions you can afford. The food is only as good as the mineral rich soil it’s grown in.
  • Supplement with Ancient Minerals Magnesium oil. Just one teaspoon contains approximately 560 mg of elemental magnesium, which is provided through trans-dermal application (you rub it into your skin), to maximise absorption.  I swear by this stuff as I sleep much better now and it also solved the nighttime cramp issue 🙂 ( and no, I’m not getting paid anything to recommend this!)
  • Take an epsom salt bath.  You have a stress-busting, Mg rich triple whammy with this one. Relaxing warm water, essential oil blends, and magnesium rich epsom salts, which can help flush impurities from the body by allowing it to sweat out toxins. Essential oils, also provide antioxidant, antimicrobial, and anti-inflammatory benefits. If you don’t have a full bath, just downsize and enjoy a footbath, with all the same benefits.

                         EPSOM SAlt baths (1)

Have a freaking awesome weekend.

Erin xx

Ps. You know my message: your health is the most important thing. So always consult with your doctor before supplementing Magnesium if you have a chronic health condition.

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