NOURISHMENT | KETO KITCHEN
YOUR KETO KITCHEN
Functional nutritionist, author and founder of low-carb specialists Sow & Arrow, Pauline Cox MSc shares top tips for embarking on a keto or low-carb way of living, focusing on how magnesium can help you.
MAGNESIUM IS NEEDED for the function of more than 300 enzymes in your body and has many functions, including stabilising blood pressure, energy production, strengthening bones, the transportation and activation of vitamin D and is particularly important for optimising blood sugar.
Research into hunter-gatherer dietary habits and nutritional intake shows that societies during the Palaeolithic era would consume around 600mg of magnesium daily. Compared to that, women today on an average Western diet consume only around 240mg per day, which may be enough to prevent major deficiencies but can still lead to subclinical deficiencies.
Mineral-depleted soils, food processing, poor mineral absorption in the gut, chronic stress, high sugar intakes and insulin resistance can all leading to low levels of magnesium. The recommended daily allowance is 300-420mg per day, however, the context of your life also matters. The right amount for you will vary depending on your current health status, inflammatory levels, stress levels, sugar intake and what your diet is like.
Strenuous exercise will also deplete your magnesium levels.
A recent study found that 84 per cent of postmenopausal women with osteoporosis had subclinical magnesium deficiency. That’s probably because when magnesium levels are low, the mineral is drawn from reserves in your bone, increasing your risk of osteoporosis and fracture.
AVOID INSULIN RESISTANCE
Magnesium also plays an important role throughout menopause. As sex hormones change, so too do our inflammatory levels. Perimenopause sees inflammatory levels increase, along with an increased risk of insulin resistance and abdominal weight gain. Keeping inflammatory levels in check is key for a smooth transition from perimenopause to menopause. Low magnesium exacerbates inflammation and too much leads to even lower magnesium. Insulin resistance also lowers your levels of magnesium, and magnesium deficiency exacerbates insulin resistance, making it a vicious circle!
Symptoms of magnesium deficiency include anxiety, cramps (in the feet and hands), confusion, constipation, headaches, irritability, muscle weakness and tinnitus.
7ways magnesium helps your body
IT PREVENTS MIGRAINES
Magnesium bisglycinate is an ideal supplement for migraine prevention. It inhibits the release of pain-promoting neurotransmitters, whilst reducing neuroinflammation.
