Online Escapades Of A Baby Boomer

Posts tagged Magnesium

Is Gluten The Villain?

Nov12
2010 Leave a Comment Written by Neville

Why Does Gluten Have Such A Bad Press?

Bread GlutenIn recent times more and more people have been diagnosed as sensitive to gluten and been encouraged to take up a gluten free diet.

I am one of those and I have felt the benefits of going gluten free, with a greater sense of general well-being and a significant weight loss, with its consequent decrease in waist size. In fact I need to track down a good leather punch to add a couple of holes to my belts.

I have recently come across an article that indicates that it may not necessarily be gluten that is the culprit but rather the current method used for baking breads.

In earlier times, bread was baked with less yeast and allowed to stand for longer to rise before baking. This had the effect of allowing fermentation to be more thorough than the present method. This fermentation acted on the phytic acid, which is a component of the grains used for bread, by reducing the potency of the phytic acid.

What is Phytic Acid, and what does it do?

Phytic Acid is an organic acid that is found in the bran and outer hulls of grains. It can bind up important minerals such as magnesium, calcium, iron and zinc. This prevents them from being absorbed into the blood stream.

Phytic Acid also makes it more difficult to digest foods because it also inhibits the body’s enzyme capabilities.

Modern bread-making processes, using larger amounts of yeast and shorter rising times do not give enough time for the Phytic Acid and proteins to be broken down, perhaps contributing to some of the health problems associated with bread.

So it may not be gluten that is the villain.

Posted in Gluten, Lifestyle, Minerals - Tagged

So Many Minerals I Should Be Rattling

Oct16
2010 Leave a Comment Written by Neville

Supplementing with Minerals

Since beginning this journey about 3 months ago I have added to my usual routines the taking of various dietaryMinerals supplements designed to improve aspects of my health.

Now is an appropriate time to review what those are and what effects have been noted.

Magnesium:

The magnesium that I am taking is supplied in a powder form with lots of other active ingredients. This mixture is added to a glass of water to make a supposedly lime flavored drink. I can’t say that the flavour is particularly pleasant, but the calming, de-stressing effect that is supposed to be happening does seems to be working.

Zinc:

In capsule form, this was taken twice daily for about 4 weeks, but READ MORE »

Posted in Diet, Minerals, Supplements - Tagged , , , , , ,

Monitoring Your Health

Sep20
2010 Leave a Comment Written by Neville

A recent short hospital visit and minor operation has helped me reconsider how important it is to monitor your own health.

Diet and Lifestyle

After many years of denial about the effects that certain diet and lifestyle influences might be having on my health some high blood pressure readings made me pause to reconsider them. It may be coincidental, but the effect of the hypertension medication may have snowballed into causing other consequences.

Blood Pressure

BP Monitor

I never been a person who takes in a lot of fluid each day, and the diuretic effect of the medication may have made some developing kidney stones become more troublesome. They were eventually blasted and removed, and the doctor has encouraged me make sure that I drink at least 1.5 to 2 litres of fluid (preferably water) each day. Along with checking my blood pressure regularly and taking my medication, there are several things that need to maintained.

To help do that I have developed a chart or checklist of things that need to be done each day, and they get checked off as they are done. Without that I am sure that I would forget some things, like not drinking enough, or READ MORE »

Posted in Blood Pressure, Diet, Lifestyle - Tagged , , , , ,

Acid and Alkaline Balance

Sep08
2010 Leave a Comment Written by Neville

This post continues a series of posts about the results of a program of diet and supplements that resulted from a visit to a naturopath.

In the initial consult one of the points that seemed to come out was that some of the symptoms of a recently diagnosed medical condition may have been a consequence of many years of acid/alkaline imbalance as a result of my diet and lifestyle.

One of the ways that we decided to tackle and address that issue was to be selective about food choices with a view to balancing those levels.

For the body to work efficiently it needs to be maintained at a slightly alkaline level.

This alkalinity is best maintained by a diet of fresh fruit and vegetables that are able to be processed by the body to produce that state. It appears to be ironic that many of the best foods at doing this are actually acidic in nature. A prime example of this is the lemon which is highly acidic, but when the body processes it it actually alkaline forming.

Issues Of Acidity

A body that is over-acidic can weaken its system by developing a state that helps disease to flourish. The high level of acidity can drag minerals, in the form of electrolytes, from the body. These include calcium, magnesium, sodium and potassium, that are critical for vital organs and bones. This action of using the alkaline electrolytes  to neutralize acidity is, however, essential to safely rid the body of that acidity. So an excessively acidic system will take greater amounts of those minerals exposing the body to various chronic conditions such as

  • osteoporosis,
  • osteoarthritis,
  • hypothyroidism,
  • coronary heart disease,
  • high blood pressure
  • and many other dengenerative diseases.

So What Are The Acid or Alkaline Forming Foods?

Remember that the actual pH (or acid/Alkaline) level of the food is not an indicator of its Acid (or Alkaline) forming nature in the body.

The Alkaline forming foods are basically found in many fruits and vegetables, but not all of them.

Acid forming foods and products include sweeteners, meats, white flours and carbonated drinks.

For a more detailed look at the Acid and Alkaline forming foods look at the chart below or at this link.

From the chart you can see that there are still plenty of options for enjoyable, tasty foods,  and for me (and perhaps you) it just means being a bit more selective and trying to tip the scales to the Alkaline forming foods, (perhaps to 80% Alkaline to 20% Acid forming).

Well we’ll have to see how we go!

 Alkaline & Acid Forming Foods Chart

Most Alkaline Alkaline Lowest Alkaline FOOD CATEGORY Lowest Acid Acid Most Acid
    Raw Honey, Raw Sugar SWEETENERS Processed Honey, Molasses White Sugar, Brown Sugar NutraSweet, Equal, Aspartame, Sweet ‘N Low
Lemons, Watermelon, Limes, Grapefruit, Mangoes, Papayas Dates, Figs, Melons, Grapes, Papaya, Kiwi, Berries, Apples, Pears, Raisins Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados FRUITS Plums, Processed Fruit Juices Sour Cherries, Rhubarb Blueberries, Cranberries, Prunes
Asparagus, Onions, Vegetable Juices, Parsley, Raw Spinach, Broccoli, Garlic Okra, Squash, Green Beans, Beets, Celery, Lettuce, Zucchini, Sweet Potato, Carob Carrots, Tomatoes, Fresh Corn, Mushrooms, Cabbage, Peas, Potato Skins, Olives, Soybeans, Tofu BEANS VEGETABLES LEGUMES Cooked Spinach, Kidney Beans, String Beans Potatoes (without skins), Pinto Beans, Navy Beans, Lima Beans Chocolate
    Almonds Chestnuts NUTS SEEDS Pumpkin Seeds, Sunflower Seeds Pecans, Cashews Peanuts, Walnuts
  Flax Seed Oil Canola Oil OILS Corn Oil        
        Amaranth, Millet, Wild Rice, Quinoa GRAINS CEREALS Sprouted Wheat Bread, Spelt, Brown Rice White Rice, Corn, Buckwheat, Oats, Rye Wheat, White Flour, Pastries, Pasta
            MEATS Venison, Cold Water Fish Turkey, Chicken, Lamb Beef, Pork, Shellfish
    Breast Milk Soy Cheese, Soy Milk, Goat Milk, Goat Cheese, Whey EGGS DAIRY Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese Raw Milk Cheese, Homogenized Milk, Ice Cream
Herb Teas, Lemon Water Green Tea Ginger Tea BEVERAGES Tea Coffee Beer, Soft Drinks

 

Assistance from your health professional is recommended before taking action based on the information above.

Posted in Basics, Minerals, Nutrients - Tagged , , ,

Magnesium: Who Needs It?

Sep03
2010 2 Comments Written by Neville

Magnesium is important for maintaining good health. It is one of the most abundant minerals in the body where about 50% is found in the bones. The rest is found in cells in organs and body tissues.

Magnesium is transported through the blood to tissues and cells after being absorbed in the intestines and processed in the kidneys. A healthy digestive system is therefore important for the efficient uptake of dietary magnesium.

There are more than 300 biochemical reactions in the body where magnesium is needed. These include:

  •  keeping a steady heart rhythm,
  • support for the immune system,
  • maintaining muscle and nerve function,
  • helping to regulate blood sugar levels,
  • helping to maintain normal blood pressure,
  • involvement in energy metabolism and protein synthesis.

Magnesium Deficiency:

While the symptoms of magnesium deficiency may be similar to those of other conditions, there is some concern that low levels of stored magnesium may make people less able to deal with disorders such as cardiovacular disease amd immune problems.

Initially low levels of magnesium can be indicated by loss of appetite, nausea, vomiting, fatigue and weakness. Greater magnesium deficiency can be exhibited by numbness, tingling,muscle cramps and seizures. Many of these symptoms can result from other conditions so they would need to be confirmed by a health practitioner before deciding on magnesium deficiency as the cause.

This site promotes the sourcing of essential vitamins and minerals from natural sources that are fresh, local and in season. Depending on location and time of the year the following sources of magnesium may be available.

Green vegetables such as spinach have chlorophyll, whose molecule contains magnesium. Other sources of magnesium include peas and beans (the legumes), nuts and seeds, and whole unrefined grains.

Green Salad

Green Salad: Rich in Magnesium

 

  • The recommended daily intake of magnesium for an adult is in the order of 320 to 420 milligrams.
    • Examples 
      Half Cup Cooked Spinach   75mg
      30g Roasted Almonds, Cashews, Peanuts  50-75mg
      1 cup Oatmeal porridge 55mg
      1 Medium Baked Potato  50mg
      2 Tablespoons Peanut Butter 50mg
      2 Tablespoons Wheat Bran   45mg
      Half cup Cooked Long Grain Brown Rice 40mg
      Half Cup Cooked Lentils  35mg
      Half Cup Kidney Beans  35mg
      1 medium Banana  30mg
      1 Cup Milk  24mg
  • The major situations where magnesium deficiency may occur, and supplementation is needed, include
    Using some diuretic medications where increased urination could mean elimination of extra magnesium.
  • Whilst taking some antibiotics.
  • Patients with some problems of absorption in the bowel, such as Crohn’s disease, or gluten sensitivty.
  • Excessive intake of alcohol to the exclusion of food, or when experiencing alcohol withdrawal.
  • Older adults may also be at increased risk, especially if using drugs that interact with magnesium uptake.

It is interesting to note that some of the items listed above are not suitable for people with some conditions, such as those with a gluten absorption problem. Careful selection of appropriate foods is therefore essential in these cases where futher information and professional assistance may be required.

Assistance from your health professional is recommended before taking action based on the information above.

Posted in Minerals, Nutrients, Supplements - Tagged , ,

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