At the heart of this research is a simple question: Nutrition can affect our mental state?
You must be thinking: “Dai Rudy, depression is a serious illness. You want to convince me that depression can be cured by changing your diet?”
I know this because I experienced depression. And let me tell you it's a miserable life. If you've ever experienced it at any level, you already know.
Changing my diet was a critical factor in recovering from depression. And still today I continue with this diet rich in anti-depressant nutrients.
Of one thing I am sure and I tell you as a friend; “With poor nutrition, you will never recover from depression”.
Mental health disorders are complex.
So is the brain. And so are the foods we eat and how our body interacts with them.
Your body and brain need the right one “petrol” to give you the strength to get out of depression.
And believe me when I tell you it's very easy to readjust your diet.
It will not only help you out of depression, but you will feel like when you were a child; Full of energy and will to live.
Are you ready?
But What Are These Anti-Depressant Nutrients?
here they are:
- Folate, Folic Acid or Vitamin B9
- Omega 3 – Essential Fatty Acid
- Vitamin B6
- Vitamin B12
- Vitamin D
There aren't that many.
And I guess you are wondering: “Rudy, I'm not a doctor so I don't understand a thing of what you're talking about“.
Do not worry, I don't talk like a doctor because I'm not a doctor.
“Ciao! My name is Rudy.”
Most people know me because I write about human potential and effective information supported by psychological and scientific notions presented in a simple and concise way.
How To Eat Properly Helps the Brain?
Your brain is hungrier than you think… It is he who makes you feel hungry…. He's the one who squeezes your stomach. He's the one who makes you dizzy when you're weak.
It needs a lot of energy and specific nutrients to make YOU work, correctly.
The brain is like the control unit of a’ automobile. It sends information through the nervous system to the whole body.
But as you well know if you've ever owned a computerized car like a BMW or Mercedes, over time the control unit could give problems.
How much this happens, Your dear car refuses to work or just performs basic functions like turning on the hazard lights.
The same happens to a brain deficient in essential nutrients.
YOU operate at a minimum, badly and in severe cases… there is also DEATH (depressive suicide).
For this, today I will tell you everything you need to know about’ importance of zinc and its therapeutic function to combat depression.
In this article you will find out:
- Magnesium and Depression; All you need to know.
- Like magnesium “Calm down” the effects of depression.
- Because magnesium is missing in the modern diet.
- Facts about magnesium.
- What are the symptoms of low magnesium.
- Foods rich in magnesium.
- The best and worst magnesium supplements.
Magnesium and Depression
All you need to know
You know you have the 75% of the possibility of not having enough magnesium for the vital activities of your body?
You are thinking: “So? It won't be the end of the world.”
Perhaps what you don't know is that magnesium isn't just a nutrient, but we could define it as a super nutrient. It is necessary in addition 600 metabolic functions.
The presence or absence of adequate levels of this mineral can alter the behavior of proteins in our body.
Thus altering the course of health and disease.
in conclusion, if you want to live more than a hundred years in excellent shape, keep an eye on magnesium.
Moreover, magnesium is also a relaxant. It helps you to curb all those negative thoughts you have.
An Ally Against Depression
When you start looking at the effects of magnesium on the nervous system, almost every single biological mechanism that causes depression is touched.
Let me explain.
Magnesium limits the release of stress hormones (cortisol) and acts as a filter to prevent them from entering the brain.
In the long run, if we have a magnesium deficiency, this could damage the neurons, creating the death of brain cells.
In other words, in the long run your brain gets damaged.
In defense, your brain warns you of danger in the form of depression.
It's a way of telling you to change what's wrong with your life or risk serious consequences.
And one of the changes you need is certainly an increase in magnesium in your diet.
Many studies have been done on this, but what struck me most is this:
In a test of 126 depressed adults, in addition to their regular care, Four 500mg tablets of magnesium chloride were administered each day.
Symptoms of depression improved by six points on average on a 0 a 27.
L’ only side effect was diarrhea. Reported by eight people.
In my humble opinion, it is worth spending a few days in the bathroom for an improvement in mood.
What do you think about it?
Better than spending days in bed crying, no?
Note; The study was conducted by researchers from the University of Vermont and was funded by the Henry and Carleen Tufo Fund of the University of Vermont.
Why Magnesium Is Missing In The Modern Diet?
Our ancestors had them in abundance, found naturally in animal interiors, fish and mineral waters.
Today is a different story.
In the lasts 50 years, magnesium intake has plummeted while rates of anxiety and cases of depression have increased.
Then read this:
The correlation between magnesium and anxiety is so strong that researchers can intentionally induce anxiety in laboratory animals by depriving them of magnesium.
In other words, mice enter the initial phase of depression.
And this is happening to us too.
But what has changed in the last few 50 years?
The three main causes are:
- Soils poor in minerals.
- Municipal water treatments. They take away the magnesium.
- Refining of grain, rice and other grains.
- Modern stress.
This is detrimental to our well-being.
In the 80.000 studies done in 40 years, they turned out well 100 benefits that magnesium has on our health.
Writing them all is not the purpose of this article, but I'll tell you the benefits related to depression.
Magnesium helps against:
- Muscle cramps
It has been shown to be very effective against depression due to its role as a regulator for neuronal and thyroid functions.
In conclusion, with all the potential benefits and minimal side effects, you can only benefit from a diet rich in magnesium to face the modern world.
If you are disorganized… Or too busy… Or you keep having thoughts, you probably need more magnesium.
A bail note; Not recommended for people with kidney and heart problems. In this case, consult your doctor.
Facts To Consider
Here are some key points:
- In women, magnesium helps relieve the pain of PMS.
- Alcohol, stress, sugars and soda decrease the magnesium reserves in our body.
- Too much calcium interferes with the absorption of magnesium.
- Take a warm bath with Epsom salts (magnesium sulfate) it is one way alternative to absorb the daily magnesium requirement.
- Doses lower than 350 mg per day are safe for most adults.
- Magnesium is an anti-inflammatory.
- Magnesium is also needed 600 metabolic functions.
- It is the second most common nutritional deficiency in developed countries.
- Magnesium stabilizes the blood sugar level. The brain needs a constant source of energy, in this case glucose.
Recommended Foods For Your Diet
The following foods contain exceptionally high amounts of magnesium:
- Pumpkin seeds
- Water from mineral springs
The interesting point is that most of the foods containing magnesium are the same with good amounts of folate.
Some Tips For Getting Natural Magnesium Supplementation Through Diet
My favorite dishes rich in magnesium:
- A cup of yogurt with almonds, pumpkin seeds, grated chocolate and banana (Great breakfast).
- Smoked salmon salad with almonds and fish oil.
- Pasta and beans.
- Grilled Halibut with spinach garnish and chives / corianda sauce.
- Spinach in butter or steamed (side dish).
I recommend that you alternate dishes and no more than one dish per day. If you have the values of the iron on the ground, two recipes a day should suffice.
Tips for the Preservation of Magnesium in Food
For this mineral (or any nutrient) to be absorbed by the body, it must first be freed from the chemical bonds and molecular relationships that exist between nutrients.
- Chew your food well; Good chewing is the first step in getting all the magnesium out of food. You may know that your saliva contains enzymes that break the molecular bonds between nutrients so as to favor their absorption.
- Cook the dishes “gently”; Magnesium is released from bonds with other nutrients when steamed or pan-fried at a low temperature.
- Use the blender; Reducing food to purees helps release magnesium.
- Add a spoonful of coconut oil; This oil helps in the release of magnesium from foods. I add it when I make banana juices or spinach puree.
Supplements For Your Every Need
For those who need higher doses, or are not inclined to consume foods rich in magnesium, there are additional forms commonly available on the market.
But be careful.
When looking for a magnesium supplement, the type of magnesium in the supplement is very important.
The wrong magnesium can actually make you sick.
Stay away from these types of magnesium:
- Magnesium oxide and citrate.
- Magnesium sulfate.
The only thing magnesium oxide is good for is making you go to the bathroom.
Sulfate, on the other hand, is found in Epsom salts, excellent for relaxing the muscles of the body and reducing pain after physical exertion.
Types of Magnesium Supplements
I've listed magnesium supplements and their typical uses to help you decide what's best for you:
- Magnesium carbonate; Great if you are constipated.
- Magnesium citrate.
- Magnesium L-Threonate; Valid for fighting anxiety and depression. The only type of magnesium that can enter the brain.
- Magnesium glycinate; Ideal for correcting magnesium deficiencies. It helps you relax and fight depression.
- Magnesium hydroxide;
- Malate magnesium; Fatigue, Inspiration and muscle cramps. Also administered for fibromyalgia sufferers.
- Magnesium taurate; For people with high blood pressure and cardiac arrhythmias.
To combat anxiety and depression I recommend Magnesium L-Threonate and magnesium glycinate.
I tried them separately, but I currently use them together.
I take Magnesium L-Threonate in the morning and Magnesium Glycinate before bed.
Another consideration to take into consideration; not all supplements are created equal.
We think they are “approved” because they are sold in pharmacies, but is not so.
Like all products, supplements also vary with the brand.
I learned it the hard way. He has my knowledge, my usual magnesium supplement has earned a rating “C”!
Before buying, consider checking the grade of magnesium supplements who.
A common question I get is how much magnesium do we need to be healthy.
We are not all the same, and different physical and psychological conditions can alter the daily magnesium requirement.
To start, Advice 420 mg for men and 320 mg for women.
However, many people need more, especially in severe cases of depression.
I have heard cases with rapid recovery from depression using a magnesium dosage from 125 a 310 mg with each meal and during sleep.
However, it is important to note that these experimental dosages for the treatment of depression are much higher to those considered safe by health authorities.
Magnesium poisoning causes severe side effects such as:
- low blood pressure
- irregular heartbeat