Swimming in the sea is so beneficial for us menopausal ladies! But when I learnt that there is even more to sea swimming than improved fitness, boosting immunity, and helping our lymphatics I now take every opportunity to sea swim. It's magnesium! Found in sea water! Magnesium is incredibly important, it helps to reduce the rate of inflammation in our ageing arteries, therefore it can help to reduce blood pressure.
The Importance of Magnesium
During menopause, the decline in oestrogen levels causes significant changes in a woman's body, particularly affecting heart health. This decrease in oestrogen leads to arterial stiffening, resulting in symptoms such as bloating, heavy and restless legs, and disrupted blood pressure and heat regulation. These changes not only affect daily comfort but also increase the risk of cardiac disease as we age.
Magnesium is scientifically proven to help mitigate these issues. It plays a critical role in reducing the risk of heart disease and regulating blood pressure, making it an essential mineral for women during menopause.
The Role of Magnesium
Magnesium acts as a co-factor in numerous enzymatic reactions within cardiac mitochondria, aiding in energy metabolism and supporting various bodily functions. These include hormone receptor binding, preventing excessive calcium in cells, muscle contraction, nerve activity, blood vessel dilation, and nerve impulse transmission through cardiac muscle.
Magnesium deficiency can lead to increased inflammation and oxidative stress, exacerbating symptoms such as hot flushes, muscle and joint pain, and weight gain, especially in those who are physically active. Therefore, ensuring adequate magnesium intake is essential for managing menopause symptoms and supporting overall health.
How to Get More Magnesium
To maintain optimal magnesium levels, aim for a daily intake of 320mg to 400mg, preferably from dietary sources. Here are some effective ways to boost your magnesium intake:
Epsom Salts: Magnesium-rich Epsom salts have been used for therapeutic purposes for centuries. Adding them to your bath can help your body absorb magnesium through the skin.
Food Sources: Incorporate more beans, nuts, whole grains, fish, tuna, organic brown rice, green leafy vegetables, bananas, dark chocolate, and black coffee into your diet. These foods are rich in magnesium and other essential nutrients.
Mineral Water: Drinking water high in magnesium, such as that from natural glacial sources, can significantly contribute to your daily magnesium intake. This type of water can provide about 50% of your daily magnesium and calcium needs per litre.
Understanding the importance of magnificient Magnesium is a vital part of a healthy diet during menopause. But just be mindful that, if you're experiencing gut or liver inflammation, it could hinder nutrient absorption. Addressing these underlying issues can help ensure that your body efficiently uses the magnesium you consume, supporting better health and well-being through menopause and beyond. So look out for my next article addressing gut health! #menopause #menopausecoaching #menopausetips #postmenopause
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