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THE ROLE OF MAGNESIUM FOR GOOD HEALTH


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 26 December 2017

The Role of Magnesium for Good Health

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Magnesium is one of the many essential nutrients that the body needs to function. Magnesium Deficiency has a major impact on wellness, and is one of the most common forms of mineral deficiency among men and women. It is estimated that four out of every five people don't get enough Magnesium in their diet. For this reason, unless you have a diet rich in sources of magnesium, you may see major benefits from eating more foods that contain magnesium or purchasing a reliable magnesium supplement.

Researchers have been studying the benefits of Magnesium and the risks associated with Magnesium Deficiency for generations, and all of this information is available to you. Significant Magnesium Deficiency is associated with a myriad of symptoms, including poor sleep, anxiety, impaired digestion, muscle spasms, and muscle aches. If you've been experiencing these symptoms, it would benefit you to consider supplemental magnesium for your health.

The body doesn't need a large quantity of Magnesium, as compared to other minerals and vitamins, but, because it can sometimes be difficult to get enough Magnesium in the diet, it is a common form of Mineral Deficiency. Scientists have associated Magnesium with over three hundred biochemical processes. For example, Magnesium plays a role in both neurotransmitter function and the normal sinus rhythm of the heart. Magnesium also helps control Nitric Oxide synthesis, metabolism, and the normal function of many enzymes.

Symptoms of Magnesium Deficiency

As we mentioned, Magnesium is associated with a host of functions necessary for maintaining normal human function. The following are just a few issues that can occur as a result of abnormally low Magnesium Levels:

  • Muscle Cramps and Weakness

  • Increased Incidence and Risk of Cavities

  • Suppressed Immune System and Increased Incidence and Severity of Fungal and Bacterial Infections

  • Loss of Bone Mineral Density

  • Sleeping Issues, including Insomnia

  • Mood Instability and Behavioral Complications

  • Exacerbation of PMS

  • Restless Leg Syndrome

  • Reduced Uptake of Other Vital Vitamins and Minerals, such as Potassium, Calcium, Vitamin B1, and Vitamin K

  • Peroxynitrite Buildup, which can contribute to Alzheimer's, Glaucoma, Multiple Sclerosis, and Migraines

  • Liver and Kidney Damage

  • Cardiovascular Disease and High Blood Pressure

  • Erectile Dysfunction

Why Do So Many People Experience Magnesium Deficiency?

There are a number of different reasons why people don't get enough Magnesium in their diet. For one, the amount of Magnesium in the food that we eat depends on the amount in the soil of the crops that we raise. If Magnesium Levels in the soil become depleted, this leads to foods with less Magnesium Content. Many people also take medications that can inhibit the body's ability to absorb magnesium, including heavy use of antibiotics. There are also some digestive conditions which reduce the ability of the body to take in Magnesium efficiently.

How Does the Body Lose Magnesium?

There are many processes associated with Magnesium that use up our built-in stores of the mineral, including Hormone Synthesis and muscle contractions (including the heart). As the body uses Magnesium, it must intake more to maintain optimal function.

Magnesium Levels are controlled mainly by the kidneys. When mineral levels are too high, the body evacuates Magnesium through the kidneys to the urine. When mineral levels are too low, the body holds back urination to maintain appropriate mineral levels. Out of all of the Electrolytes, there is less Magnesium available than any other, and this is normal. Of course, that means that the body is particularly susceptible to Magnesium Deficiency.

How Does Magnesium Help Us Stay Healthy?

Magnesium is associated with so many critical physiological operations. The following are nine ways that Magnesium keeps us healthy:

Magnesium Maintains Energy Levels

Magnesium is integral to the process by which the human body makes energy. Magnesium triggers ATP activation. ATP can best be characterized as the base unit of energy in the human body. If you don't get enough Magnesium, this slows down the process of ATP activation and utilization, which drains energy and causes fatigue.

Magnesium Controls Anxiety

Low Levels of Magnesium are directly correlated with increased feelings of anxiety and restlessness. This is because Magnesium promotes normalized GABA function. GABA encourages the production of Serotonin and other hormones associated with happiness and positivity, by inhibiting neurotransmitters which suppress the release of these hormones, such as Cortisol. If you aren't getting enough magnesium, this means that you'll likely be more on edge than normal.

Magnesium Promotes Healthy Sleep

Because Magnesium Deficiency leads to anxiety, this directly impacts your ability to get restful sleep. People with Low Magnesium Levels are more likely to experience insomnia, along with other forms of sleep disruption.

Magnesium Encourages Digestive Motility

There is a reason that Milk of Magnesia has long been used as a treatment for constipation. Magnesium stimulates the intestines to relax, which helps digestive material flow more easily. This helps you go to the bathroom more easily. Magnesium also reduces stomach acid activity, meaning that it can help reduce the symptoms of heartburn and other issues related to stomach acids. For individuals that suffer from constipation, Magnesium is one of the best options available without a prescription! Be careful, however, because if you take too much Magnesium, you'll likely have to go too soon and too often!

Magnesium Inhibits Muscle Spasms and Pain

As was mentioned earlier, Magnesium plays a vital role in Neurotransmitter function. Just like when you don't get enough Potassium in your diet, Magnesium Deficiency increases the incidence of cramps and spasms. Magnesium helps your muscle tissue flex and relax. Not only will you experience fewer painful muscle contortions, but you will also experience greater fluidity of movement in general.

Magnesium Helps Control Electrolyte Balance

Magnesium helps transport Potassium and Calcium into your cells. Without Magnesium, there is no way for these minerals to enter your cells and perform their necessary duties. Magnesium's function as a gateway modulator affects heart rhythm, muscle contraction, nervous system impulses, and more.

Magnesium Preserves Normal Heart Function

Per volume, there is more Magnesium in the heart than any other part of the body. The highest concentration of Magnesium in the human body in the left ventrical of the heart. Magnesium and Calcium work in sync in order to maintain healthy blood pressure. Magnesium and Calcium Balance are integral to heart health, and severe magnesium imbalance can even induce a heart attack!

Have Fewer Migraines By Taking Magnesium Supplements

For people that experience migraines, Magnesium can help reduce the incidence and severity of these potentially debilitating headaches. This is because Magnesium both encourages vasodilation and the release of Hormones which reduce pain and increase our resilience to pain. Magnesium has been proven to benefit many people that suffer from migraines.

Magnesium Promotes Bone Health

Along with Calcium, Magnesium is a vital mineral with regard to the body's ability to preserve Bone Mineral Density. Magnesium activates Osteoblasts, which are responsible for building and fortifying bone mass. Magnesium Deficiency directly contributes to Osteoporosis. Magnesium also encourages healthy Bone Mineral Density by helping to maintain proper Vitamin D Levels.


HOW SAFE IS MSG?


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 01 December 2016

How Safe is MSG?

Monosodium Glutamate, commonly abbreviated MSG, is one of the most controversial food-additives around today. Most people know MSG as the chemical that has historically been added to Chinese Restaurants to improve flavor, but it is also found in a variety of other foods. One of the ironies regarding MSG is that its use in Chinese food has declined significantly as a result of bad press, but other restaurants, especially fast food restaurants, have frequently begun to make use of the additive.

What is MSG?

Monodium Glutamate is a food-additive which is popularly used in high-volume meal production in order to boost the flavor profile of many foods. MSG activates the parts of the tongue associated with Umami, which makes foods taste meatier and more savory. Some foods contain some MSG naturally, including cheese and tomatoes. Natural MSG is what gives meats and stews a lot of their mouth feel and flavor. MSG was first isolated in 1908 by a Japanese researcher, and was first used in Eastern cuisine, which is why there is such a strong association between MSG and Chinese food.

Specifically, Monosodium Glutamate is a combination of L-glutamate, an amino acid, and a salt molecule. MSG acts as a preservative as well as a flavor-enhancer, because it stabilizes the Glutamate molecule, preserving its effect on the flavor of the food. MSG can extend the “freshness” of a soup or other food product by a year or more, which makes it very popular in packaged foods.

Unfortunately, as with any additive, MSG is often abused, as it classically has in Chinese Restaurants and other places where food is sold to the public. There is some concern that high levels of Monosodium Glutamate can have unfortunate side-effects.

Of course, much of the concern regarding MSG is anecdotal, and there is a lot of research that needs to be done in order to entirely assess the health impact of Monosodium Glutamate. There have been enough reports to the Food and Drug Administration regarding MSG that the organization recognizes a condition known as MSG Symptom Complex. The following are the symptoms of the condition:

  • Weakness

  • Nausea

  • Chest Pain

  • Heart Palpitations

  • Tingling and numbness

  • Facial Tightness or Pressure

  • Sweating

  • Flushing

  • Headache

It's important to note that, although MSG Symptom Complex is recognized, there has been no definitive connection made between the condition and the consumption of MSG itself. To date, the FDA considers Monosodium Glutamate as Generally Recognized as Safe, though many health specialists believe that there is sufficient evidence regarding the downside of MSG to warrant patients to minimize their consumption of foods known to contain MSG.

What Potentially Makes MSG Harmful?

Nutrition scientists hypothesize that if MSG does cause health issues, it could be because it leads to an increase in Glutamate in the blood stream. Glutamate, like other Amino Acids, has the ability to pass through the blood-brain barrier and influence neurological activity. It is thought that excess consumption of MSG causes Glutamate levels to increase in the brain. When levels of a particular neurotransmitter elevate to a high level, those normally productive neurotransmitters become Excitotoxins.

Neurotransmitter levels can get so high that they overstimulate neurons designed to interact with the excitotoxin, which can damage or even kill the cells. There is evidence that when Glutamate levels are too high in the brain this impacts the normal function of neurons in such a way that it can lead to the death of neurons. Of course, the main question with regard to MSG's impact on Glutamate Levels and neurological function is: How much MSG is too much? It is possible that most people never consume enough MSG for it to have a major negative impact. It's also possible that certain individuals are more sensitive to the potential negative effects of MSG.

These are factors that we simply don't have enough information to understand, but for patients concerned for their health, it would be a wise choice to limit sources of MSG in the diet. Even if MSG turns out to be relatively benign, MSG tends to be in foods that we should eat sparingly or rarely in the first place.

How to Avoid MSG

Avoiding fast food restaurants will reduce your exposure to MSG. Many casual, family, and fine dining restaurants also have foods that contain MSG. Almost all chain and franchise restaurants have online menus which can show you MSG Levels in their food. Use this data to your advantage. The two types of restaurant that commonly abuse MSG are Fast Food Restaurants and All You Can Eat Buffets.

You can also limit your intake of MSG through conscientious shopping and by avoiding certain processed foods such as canned soup without checking the label first. Other foods that commonly contain Monosodium Glutamate as an ingredient are salad dressings, pasta sauce, barbecue sauce, crunchy snacks, commercial stock, and canned foods.

MSG is often used to create a sensation that the food that you are eating is more filling and more satisfying, in order to mask the fact the food is of lesser quality. These foods are also frequently loaded with high levels of sodium or sugar as well. It's a good idea in general to opt for fresh food over processed food whenever possible, although there are healthy packaged food options increasingly available in grocery stores and supermarkets across the country.

Other Names for MSG

Most restaurants that post their nutrition information online will list MSG honestly as a primary ingredient. Unfortunately, MSG goes by other names that can be misleading, especially in the grocery store. Naturally sourced MSG is often found under the names Sodium Caseinate, Hydrolyzed Plant Protein, or Hydrolyzed Vegetable Protein.

Should I Avoid MSG?

The current medical literature shows little evidence that MSG is particularly harmful, but it is frequently an ingredient in foods you should limit your consumption of in the first place, due to high sodium, high sugar levels, or food that is highly processed. The rule of thumb is, if you feel that MSG is impacting your health and wellness, you should limit your exposure, and set up an appointment with a doctor to discuss your symptoms, in order to get to the root of your problem, and to preserve your well-being.


XYLITOL ALTERNATIVE LOW-CALORIE SWEETENER


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 12 October 2016

Xylitol – Alternative Low-Calorie Sweetener

As we learn more about how bad that simple sugars and simple carbohydrates are for are health, it's important to look into alternative sweeteners in our quest to improve health and safeguard longevity. One particular alternative to sugar that occurs naturally in the environment is known as Xylitol.

What is Xylitol?

Xylitol is an alternative sweetener that is present in many of the foods that we eat, like vegetables and fruits. Xylitol can also be extracted from particular hardwoods, and is used to fortify foods that we eat. In addition to absorbing Xylitol from diet, the human body has the capacity to make a small amount of the sugar alcohol using internal physiological processes.

How Long Has Xylitol Been Used for Food?

Xylitol has been used in foods since that late 19th century. The nutrient was first described in 1891 by a German researcher. Though it was used in a limited manner in the early 20th century, World War II led to a rapid increase in production and distribution of Xylitol, beginning in Finland, as a result of sugar scarcity during wartime. At the time, the Finnish named Xylitol Koivusokeri, which literally means Birch Sugar in English. Though Xylitol can be extracted from a variety of foods and organic products, it was first collected from birch fibers.

After World War II and into the sixties, Xylitol's use as a sweetener expanded quickly into Japan, the Soviet Union, and Europe. Eventually, Xylitol made its way onto American soil, and is widely used today. Xylitol has high marks from the American Dental Association for its impact on dental health, and has been approved by the Food and Drug Administration as a safe food product.

Where does American Xylitol Come From?

For commercial use, Xylitol generally comes from a few distinct sources, the most common of which are cornhusk, seed husks, cane pulp, and cellulose from trees.

How Do Simple Sugars Compare to Xylitol?

Table sugar and Xylitol are both potent sweeteners, but there are some major differences between the two. For example, Xylitol does not actually belong to the class of compounds known as sugar. In fact, Xylitol is a sugar alcohol. Other sugar alcohols include Erythritol, Maltitol, Mannitol, and Sorbitol. Most of the common sugars have 6-carbon chains, such as Dextrose, Fructose, and Sucrose. Xylitol, on the other hand, is a 5-carbon compound.

Xylitol has some powerful benefits as compared to common table sugar. As you've probably heard in recent months and years, it is becoming increasingly clear that excess sugar consumption has a hugely negative effect upon health, and sugar-alternatives such as Xylitol can replace sugar as a sweetener. Our bodies are designed to absorb simple sugars and carbohydrates rapidly, which leads to a spike in blood sugar and can hinder proper insulin production. In fact, the body can partially absorb Xylitol without Insulin, which further suppresses the need for insulin.

How Do Xylitol and Sugar Compare with Regard to Caloric Intake?

Because of these specific differences in how the body uses and metabolizes Xylitol, an equivalent amount of Xylitol will only lead to the absorption of 60% of the calories as compared to simple sugars. Xylitol passes through most of the digestive system without being metabolized, until it reaches the large intestine, where it is partially digested.

For the same sweetness, it would take 4 calories from sugar, as compared to only 2.4 for Xylitol. In addition to the sensation of sweetness, Xylitol leads to a sensation of cooling, not entirely unlike mint, but not as potent. This sensation occurs because Xylitol is an alcohol, and reacts with chemicals in the saliva, which leads it to absorb heat.

How Can Xylitol Benefit Health and Wellness?

Because of the dietary caloric benefits of Xylitol, there has been a lot of research on the chemical, as it relates to our health. Xylitol is frequently used in sugar-free gum, and has been endorsd by the ADA because of its positive impact on dental health. Studies have shown that brushing twice per day and chewing gum containing Xylitol leads to a major reduction in the formation of cavities.

There are two known means by which Xylitol safeguards oral health. Foods containing simple sugar are bad for our teeth because they encourage the proliferation of bad bacteria which induce an overly acidic environment in the mouth, which is terrible for tooth enamel. Unlike simple sugars, Xylitol does not undergo the process of fermentation. This helps preserve the natural pH of the mouth, which is slightly above 7. The second reason why Xylitol reduces the incidence of cavities is because it encourages the release of saliva, which both preserves the enamel and disperses acids which etch into the enamel.

Xylitol Drawbacks

One drawback of Xylitol and other sugar alcohols is that it can lead to gastrointestinal issues when consumed in excess. This is because Xylitol has laxative effects, resulting from the way that it passes through the digestive system. Because we only partially break down Xylitol, it can lead to diarrhea, flatulence, and bloating. Most people that use Xylitol regularly are able to overcome these laxative effects, and it should be noted that it takes a lot of Xylitol to lead to these issues. Xylitol is quickly becoming favored over other sugar alcohols (especially sorbitol), because it is much less likely to lead to gastrointestinal distress.

Combine Xylitol with Stevia and other Sugar Alternatives to Enhance Health

If you are interested in preserving your oral health and improving your overall wellness, chewing gum with Xylitol as a sweetener is a smart choice. Xylitol is not heavily used in foods and drinks that we eat every day, but Stevia makes a fantastic alternative to table sugar in teas, drinks, and many foods. Take steps to minimize your intake of simple sugars, and focus on getting your carbohydrates from complex such as whole grain rice, whole wheat bread, and vegetables.


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