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HEALTH ROLES- Magnesium

Magnesium rich diet HEALTH ROLES

Magnesium is needed in biochemical reactions, including energy production, nutrient metabolism, fatty acid and protein synthesis, transmission of nerve and muscle impulses, glucose control, blood pressure regulation and transport of calcium and potassium ions. Higher levels of serum magnesium have been associated with reduced risk of cardiovascular disease. Evidence supports an inverse relationship between dietary intake of magnesium and risk of Type 2 diabetes. One large cohort study showed magnesium intake may aid in preventing pancreatic cancer.

 

SOURCES OF MAGNESIUM

Magnesium is widely available in plant and animal foods and often is included in fortified foods and enriched grains. Soil health can impact the amount of magnesium in foods.

Table

Food Sources   Rating
1 ounce dry roasted almonds 80mg Excellent
1/2 cup boiled spinach 78mg Excellent
1/4 cup oil roasted peanuts 63mg Good
1 cup soymilk 61mg Good
2 slices whole-wheat bread 46mg Good
1 cup cubed avocado 44mg Good
1/2 cup cooked brown rice 42mg Good
1 cup low-fat plain yogurt 42mg Good
Fortified breakfast cereals 40mg Good

Blog post provided by:
Katie Foster, RDN, LD


Magnesium

Magnesium rich foods Magnesium is the fourth most abundant mineral in the body, with the majority found in the skeleton and the rest in muscle, soft tissue and blood. The 2015-2020 Dietary Guidelines for Americans list magnesium as an under-consumed nutrient.

SIGNS OF DEFICIENCY-Chronic low levels of magnesium can negatively affect body functions that may be associated with chronic diseases, such as hypertension, cardiovascular disease, Type 2 diabetes, osteoporosis, Alzheimer’s disease and conditions including attention deficit disorder and migraines. Magnesium is abundant in food, and the kidneys limit urinary excretion when dietary intake is low, thus deficiency is rare but gaining more and more attention. Chronic low intakes of magnesium or conditions such as alcoholism can promote magnesium deficiency, which has been associated with an increased risk of cardiovascular disease, Type 2 diabetes and osteoporosis. Preliminary signs of deficiency include loss of appetite, nausea, vomiting and fatigue, which can progress to more serious symptoms such as abnormal heart rhythm, seizures and coronary spasms.

POPULATIONS AT RISK- Older adults and individuals with gastrointestinal diseases, Type 2 diabetes, renal disorders or alcoholism are more susceptible to magnesium deficiency, since they are likely to under consume or experience reduced absorption or increased losses of magnesium. Large doses of magnesium supplements, magnesium-based antacids or laxatives can interfere with magnesium absorption (especially for people who have impaired kidney function) and can cause diarrhea, nausea and cramping.

RESEARCH- continues for magnesium therapy in risk reduction and management of heart disease, hypertension, Type 2 diabetes, pregnancy complications, asthma and migraine headaches. However, the Academy of Nutrition and Dietetics and the American Diabetes Association do not recommend magnesium supplementation to manage diabetes. Studies continue to discover magnesium’s benefits in health promotion and disease prevention, but more research is needed. Well-balanced eating plans provide adequate amounts of magnesium. If deficiency is confirmed, dietary supplements may be required under the care of a physician.

Blog Post Provided by:

Katie Foster, RDN, LD

NEXT WEEK: MAGNESIUM- HEALTH ROLES AND DIET


Type 2 Diabetes and Foot Care

When you are diabetic, you are at a higher risk of developing foot problems overtime. The good news: with routine care and good habits, you can keep your feet healthy.

Keep your blood sugars in your target range. Diet, exercise and/or medicine can help you manage your blood sugar levels.

Check your feet every day. Look at your bare feet for any cuts or blisters. Use a mirror or ask someone for help to check the bottoms of your feet.

Keep your feet clean. Wash them every day and thoroughly dry them, especially between the toes!

Use skin lotion to keep your skin soft and smooth. Rub a thin layer of lotion on the tops and bottoms of your feet, but not in between your toes.

Trim your toenails regularly. Be extra careful not to cut yourself. Use clean nail clippers and cut your nails straight across.

Wear shoes and socks at all times. Never walk barefoot. Make sure your shoes and socks aren’t too tight and fit well.

Keep the blood flowing to your feet. Put your feet up when sitting. Aim to be more active, whether it be walking, swimming, doing chair exercises. Don’t smoke.

Blog post provided by:
Megan Kemp, RDN, LD


Scheduling Exercise

Man running-EKGDiabetes management includes diet, medicine and/or exercise. Let’s talk about the latter. Did you know exercise is beneficial in lowering blood sugar? We can have the best intentions to manage our health through diet and exercise but can fall short in reaching our goals. We have to give ourselves credit- changing habits is difficult, very difficult.

For many of us, we’ve had our eating habits and exercise regimens (or lack thereof) for decades. We can’t expect change overnight.

It is agreed by health experts that Americans need at least 150 minutes of moderate exercise or 75 minutes per week of vigorous exercise. That is 30 minutes per day at least five times per week.

It sounds great on paper but how do we get to this goal? Think about where you are and then think about where you want to be. Setting small attainable goals each week have been proven to be effective in reaching our “big picture” goal.

Make a list of activities you enjoy. If you enjoy exercising, you will make it a priority. If you don’t, it is easy to make excuses to skip today... this week… this month.

If you are sedentary, a goal of walking 10 minutes Monday, Wednesday, Friday this week is a great place to start. Physically writing exercise on a calendar or schedule can help making it a priority. Once you have it finished, you can cross it off your list for the day. Exercising has numerous health benefits which can help keep motivation high and for it to become habitual.

Blog post provided by:
Megan Kemp, RDN, LD


Type 1 vs Type 2 Diabetes

Healthy food, weights, blood glucose meterMore than 29 million people in the US have been diagnosed with diabetes. Type 1 is most often diagnosed in younger people and children while Type 2 is often diagnosed in adulthood. Type 1 is an autoimmune disease, in which the body attacks itself, and in this case, the body is attacking the beta cells which are responsible for producing insulin. Insulin’s job is to take sugar out of the blood stream. With little to no insulin being produced, blood sugars are high. In Type 2, receptor cells have become less sensitive to insulin due to large and frequent diet-related insulin release. This insulin resistance then leads to less sugar being removed from the bloodstream and again, high blood sugar levels.

To manage Type 1 diabetes, eating a consistent carbohydrate diet, engaging in regular physical activity and taking insulin while closely monitoring blood sugars is important. Type 2 diabetes can be managed through a combination of a consistent carbohydrate diet, regular physical activity and/or oral medication or insulin.

 

Visit deffen.com to learn more.

Blog post provided by:
Megan Kemp, RDN, LD


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