Magnesium is on the radar of anyone interested in good health – but what exactly is it, and why is so essential to our well-being, especially as we age?
Magnesium is an element (a pure substance containing only one type of atom). A silvery, light-weight metal, it is the fourth most common element on earth, and the third most common element to be found in seawater. If we are ingesting and retaining magnesium as we should, it will be present (in terms of mass) as the eleventh most common element in our body. This is important because magnesium plays a vital role in the chemical reactions keeping our body functioning at a healthy level. Magnesium, for example, facilitates muscle and nerve action, blood glucose control, and healthy blood pressure, and that’s just for starters! So what can go wrong? What can, and does sometimes go wrong, is our body, especially as we age, can become magnesium deficient, resulting in a number of health issues. Before we discuss just how these issues may present as symptoms, let’s take a look at why magnesium depletion can occur (especially in seniors).
The reasons for magnesium deficiency are many, but it’s important to note seniors are particularly prone to this problem. Part of the reason for this is magnesium is delivered to the body via the foods we eat, and one of the first essentials to be neglected as we age, can often be our diet. Lower energy levels or bouts of ill health mean we may not be able to shop or cook as well as we once did, and the convenience foods we use to fill the gap may be processed and lacking in the nutrients present in home-prepared meals. An overall poor diet can prevent the absorption of magnesium even when we do eat foods which contain it. Ageing can also result in conditions, such as type 2 diabetes, diarrhoea, and increased urinary loss, which impairs magnesium absorption. Medications, including diuretics, and bisphosphonates (often used in the treatment of osteoporosis), can contribute to magnesium deficiency, as can an excessive consumption of alcohol.
Symptoms of magnesium deficiency are many and varied. They include low appetite, fatigue, abnormal heart rhythm, nausea and vomiting. Confirmation of magnesium deficiency is made via a blood or urine test, and if it does appear to be the reason for your health issues, you may be prescribed magnesium supplements. In cases where magnesium levels are very low, it may need to be delivered through an intravenous drip.
While it’s not always possible to avoid lower than usual levels of magnesium, there are dietary steps we can take to reduce the likelihood of this eventuality. Foods which include high levels of magnesium include dark-green leafy vegetables such as spinach and silver beet (frozen spinach contains around the same amount of magnesium as fresh spinach, so if you have difficulty obtaining or preparing this fresh vegetable, head to the frozen section of the supermarket). Nuts and seeds also contain healthy levels of magnesium (if chewing these foods, whole, is difficult, look for ground combos in the health food section of the supermarket, and sprinkle them generously on your morning cereal or include them in the crumble topping of desserts). Whole grains also deliver up magnesium, and if you have difficulty eating them in whole grain breads, consider adding soaked and boiled grains to your already grain-rich morning porridge, or enjoy them as an addition to soups and stews. While salmon, beef and poultry contain magnesium, it’s good to know the cheaper option of legumes (think: baked beans, hummus, and soy milk) will also provide you with this essential element.
It’s always important to consider magnesium levels, but never more so than as we age. Help yourself do just that by enjoying a healthy diet.
Join the Discussion
Type out your comment here:
You must be logged in to post a comment.