The Health, Nutrition and Wellness site
24 Mar
This article written by Lela was published in issue 46 of The South African Journal of Natural Medicine, available in stores nationwide and on: www.naturalmedicine.co.za.
Magnesium
Are you familiar with the mid-morning blues? That feeling that even after eight hours of sleep you could have used at least another two? You may be deficient in magnesium.
Along with sodium, potassium and calcium, magnesium is one of the four macrominerals, essential to all life. A study in the 1960s by American physician Dr Palma Formica tested the effects of magnesium and potassium supplements on 100 people suffering from fatigue. The study included 84 women and 16 men, all of whom were given extra magnesium and potassium for five to six weeks. The findings were astounding: 87 of the volunteers improved, even those who had been suffering from fatigue for more than two years. The subjects became cheerful, alert and energetic, and some even recorded getting by on six hours’ sleep a night when they had struggled to feel rested on twelve hours’ sleep before they started taking the supplements.1
Magnesium is thought to combat fatigue because it helps release energy in the body. It also plays a role in the production of melatonin, which helps to regulate sleep; this production is disturbed when levels of magnesium are insufficient. As well as being helpful in treating fatigue and insomnia, magnesium plays a role in preventing and treating a host of other common ailments from the premenstrual syndrome (PMS) to heart problems.
A MINERAL WITH HEART
Magnesium helps the heart to function, and good levels of this mineral are associated with a decreased risk of heart disease.2
The mineral calcium contracts muscles whereas magnesium relaxes them, so when magnesium levels in the body are low more calcium can flow into the vascular muscle cells, which makes them contract. This contraction causes tighter blood vessels and thus higher blood pressure. Severe magnesium deficiency in the heart causes its muscles to go into spasm, and there is evidence that some heart attacks are in fact not caused by obstruction but by cramping of the coronary arteries, which cuts off oxygen supply to the heart. Good levels of magnesium can prevent these effects, as magnesium is thought to dilate blood vessels and relax heart muscles.
Magnesium also helps to make platelets, the tiny blood cells that form clots, less sticky and so prevents blood clots from forming.
MAGNESIUM FOR ATHLETES
The muscle relaxing properties of magnesium are good news for athletes. In sports medicine, supplementing with magnesium has been shown to help athletes work out for longer; this is thought to be a secondary effect of the role magnesium plays in the body’s energy production. In addition, supplementing with magnesium enhances membrane function when the mineral binds to phosphate groups of the phospholipids on cells and organelle membranes, thus stabilising the membranes and helping prevent exercise-induced injury.3 Magnesium has also been successfully used in the treatment of ‘restless legs syndrome’.
A BONE BUILDER
Around 57% of the magnesium in the body is found in the bones. Magnesium is necessary for bone formation, and many people diagnosed with osteoporosis are found to be suffering from magnesium deficiency. Magnesium is necessary for calcium metabolism and for converting vitamin D to an active form in the body. It also helps to bind calcium to tooth enamel.
MAGNESIUM AND DIABETES
The International Medical Veritas Association (IMVA) has identified magnesium deficiency as one of two major factors linked to the worldwide rise of diabetes, in particular type 2 diabetes, in recent years. The other is chemical poisoning. Magnesium supplementation has been shown to improve insulin sensitivity, so magnesium repletion may play a role in delaying the onset of type 2 diabetes and potentially warding off some of its complications such as cardiovascular disease and nephropathy. Without magnesium, insulin is not able to transfer glucose into the cells. Glucose and insulin then build up in the blood, causing various types of tissue damage. The role of magnesium in relation to insulin means that it is also helpful to sufferers from (of) hypoglycaemia.
DNA
Magnesium is an intracellular nutrient. It is needed for DNA production and function, and it activates enzymes that are important for protein and carbohydrate metabolism. In fact, magnesium is a co-factor in more than 300 enzymatic processes in the body. The electrical potential across cell membranes is modulated by magnesium, so it affects how nutrients pass back and forth, into and out of the cell.
THE ANTI-STRESS MINERAL
Magnesium is often called the anti-stress mineral because of its role in relaxing skeletal muscles and the smooth muscles of the gastro-intestinal tract and blood vessels. To fulfil these and other functions properly, magnesium must be balanced in the body with calcium, phosphorus, potassium and sodium chloride.
A DETOXIFICATION AID
As magnesium is a crucial factor in the natural self-cleansing and detoxification responses of the body, many detox programmes recommend a warm bath with a handful of Epsom salts (magnesium sulphate); in fact, many commercially prepared bath salts contain magnesium sulphate as one of their main ingredients. Epsom salts in your bath have a relaxing effect on your body because magnesium sulphate, which is absorbed through the skin, is necessary for the production of serotonin, a mood-regulating neurotransmitter that may increase feelings of relaxation and well-being.
Magnesium sulphate can also be used to dehydrate (draw) boils, carbuncles and abscesses.
DEPRESSION, MIGRAINES AND MENTAL ILLNESS
Magnesium’s role in the production of serotonin means that it is helpful in the treatment of depression. In addition, a brain that is deficient in magnesium is more susceptible to allergens, foreign substances that bring about symptoms similar to those often found in mental illness.
Studies have also shown that treatment of acute migraine with intravenous magnesium sulphate is effective, safe and well tolerated.4
A HORMONE HELPER
When taken in combination with zinc and vitamin B6, magnesium can help to alleviate many hormone-related problems, including PMS. A study at the Institute of Optimum Nutrition in the United Kingdom, which involved 182 women, found that supplementing magnesium in combination with vitamin B6 was twice as effective as using vitamin B6 alone.5
Vitamin B6 needs zinc in order to work properly in the body, so taking magnesium (200 – 400 mg), vitamin B6 (100 – 200 mg) and zinc (20 mg) daily can help to balance the hormones and also assists in fertility.
WHAT ELSE IS IT GOOD FOR?
Some hangover symptoms could be caused by magnesium depletion, and it is possible that taking some magnesium and thiamine (vitamin B1) as well as drinking extra water can help prevent some of the symptoms of ‘the morning after’.
A deficiency in magnesium can cause a rise in histamine levels, so supplementing with magnesium could reduce allergic reactions. Magnesium has been successfully used in intravenous solutions with other nutrients to relieve acute asthma attacks, and because of its nerve and muscle relaxing effect it can be helpful in reducing epileptic seizures caused by nerve excitability. This macromineral has also been used in the treatment of eclampsia, seizures in a pregnant woman that are unrelated to brain conditions and usually occur after the 20th week of pregnancy. In some countries magnesium has been used for many years to help prevent premature labour.3
A study conducted in the Department of Nutrition, Harvard School of Public Health, showed that patients taking oral supplements of magnesium and vitamin B6 experienced relief from recurring kidney stones. It was found that when magnesium was discontinued, the kidney stones returned until supplementation was resumed.6
DEFICIENCY AND TOXICITY
Toxicity due to magnesium overload is almost unknown as any excess is usually excreted in the urine and faeces. However, symptoms of toxicity can occur if calcium levels in the body are too low. These include hyper-excitability and depression of the central nervous system. Magnesium deficiency is more common, and can be caused by stress triggering an increase in magnesium excretion in the body. Adequate magnesium absorption can also be adversely affected by too many meals high in protein and fat, excessive alcohol use, and/or a diet high in phosphorus or calcium (calcium and magnesium can compete with each other). Deficiency symptoms include fatigue, irritability, PMS, insomnia and a poor memory. If you are taking birth control pills and/or diuretics or are postmenopausal you may well benefit from increasing your magnesium intake.
FOOD SOURCES
Good dietary sources of magnesium include seafood, seeds, legumes, soy flour, tofu, nuts (in particular almonds, pecans, cashews and Brazil nuts), whole grains (especially wheat germ and bran), millet, brown rice, avocado and dried apricots. Magnesium is an alkaline earth mineral like calcium, and is known as the ‘iron’ of the plant world. This mighty mineral is to chlorophyll (the green pigment of plants) what iron is to haemoglobin. As such, magnesium sulphate is often used in agriculture and gardening to correct magnesium deficiency in the soil. The central atom of the chlorophyll structure is magnesium, and this is why eating green veggies (especially dark green ones) is one of the easiest ways to increase your magnesium intake.
SUPPLEMENTS
Magnesium is best used in combination with calcium (in a 2:1 ratio of calcium to magnesium) and should be taken between meals on an empty stomach. Both these minerals are alkaline, so they reduce stomach acid and are therefore poorly absorbed if taken with food. Absorption can be improved by taking calcium and magnesium with vitamin C as ascorbic acid. The optimal recommended intake for adults is 400 mg daily, of which 170 – 260 mg should ideally come from your diet and 75 – 225 mg can be supplemented if necessary.
Magnesium deficiency is easy to correct, and if we are aware of our body’s messages we will notice if we are not getting enough of this powerhouse macromineral. Please remember to consult your doctor and a knowledgeable dietician or nutritionist before embarking on any supplemention programme or making any changes to your medication.
As always, the message is to keep a balance in all things, and listen when your body speaks.
References.
1. Kenton L. The Powerhouse Diet. London: Ebury Press, Vermilion, 2004: 28.
2. Altura B. Magnesim in cardiovascular biology. Scientific American 1995; May/June: 28-35.
3. Fawcett WJ, Haxby EJ, Male DA. Magnesium: Physiology and pharmacology. British Journal of Anaesthesia 1999; 83(2): 302-230.
4. Demirkaya, Seref M.D; Vural, Okay M.D; Dora, Babur M.D; Topcuoglu, Mehmet Akif M.D, ‘Efficacy of Intravenous Magnesium Sulphate in the Treatment of Acute Migraine Attacks.’ August 2000 (‘The Journal of Head and Face Pain’, American Headache Society, Volume 41, Issue 2, Pages 171-177)
5. Springford M, Truman L. ION Research Project 1996.( Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.page 56)
6. Gershof SN, Prien EL. American Journal of Clinical Nutrition 1967; May.
Recommended reading
Holford P. 100% Health. London: Judy Piatkus Publishers, 1998.
Kenton L. The Powerhouse Diet. London: Ebury Press, Vermilion, 2004.
Clark J. Bodyfoods for Women. London: Orion Books, 1997.
Holford P. Supplements for Superhealth. London: Judy Piatkus Publishers, 2000.
Elson H. Staying Healthy with Nutrition. Berkeley, Calif.: Celestial Arts Publishing, 1992.
Pressman AH, Buff S. Complete Idiot’s Guide to Vitamins and Minerals.(Alpha Books, Indianapolis, USA, 2000, ISBN: 0028639642)
Dean C. The Miracle of Magnesium. (Ballantine Books, New York, USA, 2003)
http://en.wikipedia.org/wiki/Magnesium-sulfate.
www.magnesiumforlife.com/detox_chelation.shtml
www.imva.info/diabetes.shtml
Nadler JL. Oral Magnesium Supplementation. www.mgwater.com/diabetes.shtml
http://www3.interscience.wiley.com/journal/119014522/abstract
http://bone-muscle.health-cares.net/osteoporosis-magnesium.php
http://bja.oxfordjournals.org/cgi/reprint/83/2/302
24 Mar
An edited version of this article written by Lela was published in issue 47 of The South African Journal of Natural Medicine, available in stores nationwide and on: www.naturalmedicine.co.za
Benefits of Vitamin E.
Every few years scientists and researchers around the world proclaim a new miracle product. Dis- eases from dry skin to diabetes are prevented or eased and all by a natural substance, with little or no side – effects. Sound too good to be true? Maybe, but in the case of Vitamin E, maybe not.
Vitamin E, also known as tocopherol, was first discovered in 1922 and was initially known as the ‘antisterility’ vitamin. Since then it has become widely accepted as an essential vitamin and is used in the treatment and /or prevention of many common ailments.
Antioxidant Power.
Vitamin E occurs in nature in eight structurally related forms, 4 tocopherols and 4 tocotrienols, all of which are potent membrane-soluble antioxidants.
In its role as an antioxidant Vitamin E helps to reduce oxidation of lipid membranes and the unsaturated fatty acids as well as preventing the breakdown of other important nutrients by oxygen.
Oxidation is a chemical reaction which involves the addition of oxygen, the removal of hydrogen or the removal of an electron from a substance. The process of oxidation causes the formation of free-radicals, highly unstable molecules which can contribute to tissue and cellular irritation and damage, which can lead to chronic inflammation. A variety of chemical reactions in the body are responsible for the formation of excess free-radicals which is the basis of dis-eases such as heart disease, hypertension and arthritis.Vitamin E has been shown to be effective in protecting the tissues from oxidation and free-radicals and as such, playing an important role in preventing these diseases.
As an antioxidant, Vitamin E also helps to protect the tissues and stabilise the cell membranes of the skin, liver, eyes and breast, as well as protecting the lungs from oxidative damage from environmental substances. The key function of Vitamin E as an antioxidant is to stabilize and modify blood fats so that the heart, blood vessels and in actual fact the entire body, are more protected from injury induced by free-radicals. Another example of this vitamins antioxidant power is in the treatment of leg cramps, studies have suggested that taking 400 IUs daily can be beneficial in treating this condition.
Humans and animals do not synthesize their own Vitamin E so they need to get tocopherols from plants which are the only species capable of synthesizing Vitamin E.
Heart Helper.
Vitamin E has been shown to reduce platelet aggregation and platelet adhesiveness to collagen, even more than aspirin.This means that it helps to allow good blood flow and so can decrease the risk of artherosclerosis and cardiovascular disease, particularly in people who are already at risk. This amazing vitamin helps heart and muscle cell respiration by improving their functioning without oxygen and as a result may help with endurance and stamina and so also reduce the risk of cardiovascular disease. The potential benefits of Vitamin E in preventing cardiovascular disease may partially stem from its ability to inhibit smooth muscle cell profileration. 1 In addition Vitamin E has also been used to neutralize free radicals generated during surgery, in particular cardiopulmonary bypass surgery and could protect the body against some of the toxicity of gases used in anesthesia.
Anti – Aging.
Telltale signs of aging such as skin changes and tissue degeneration can be caused by free radical damage to cells which are unprotected by antioxidant nutrients such as Vitamin E. Applied topically it has also been used to reduce scarring, help prevent dry skin and stretch marks and assist in the repair of skin ulcers and burns. As such Vitamin E is used in many anti-aging and beauty products available on the market today.
Womens friend.
Women should find Vitamin E particularly helpful as it has been found that the Vitamin E in starflower and evening primrose oil can help to reduce the hot flushes often experienced during menopause. A study in 1984 led by Dr Wald at St Bartholomew’s Hospital in
Another study measured the blood levels of Vitamin E and selenium and it found that those women within the top third of those with high levels of these nutrients, had a 91% decreased risk of cancer.
A double-blind, placebo-controlled study reported in The Lancet, involving 160 pregnant women at the risk of toxaemia showed that Vitamin E may be of benefit during pregnancy also. In the study some of the women were given an antioxidant supplement of 1 gram Vitamin C and 400 IUs Vitamin E daily, from weeks 16-22 until the end of pregnancy and the rest were given a placebo. The group taking the antioxidants had a 76 percent lower incidence of preeclampsia than the group taking the placebo. 3
Prostaglandins.
Vitamin E is one of five nutrients(these are: Zinc, Magnesium, Vitamin E, Vitamin C and Vitamin B6 ) needed for the body to manufacture prostaglandins, which among other functions, help to regulate calcium movement in the body, control cell growth, control hormone regulation and sensitize spinal neurons to pain. Vitamin E helps to reduce PMS symptoms because of its regulatory role in prostaglandin production. In particular prostaglandins help to reduce cramps and breast tenderness.
Essential Fatty Acids.
Vitamin E helps to ensure maximum absorption of essential fatty acids (EFAs), also know collectively as Vitamin F. EFAs are responsible for, among many other things, normal growth, behaviour, maintenance of cell membranes, a working immune system and a balance in hormone levels. In natural nutrition, when a person is not capable or ready to take EFAs orally then Vitamin E is applied topically in order to maximise EFAs absorption from dietary sources until the body is able to handle taking the oils by mouth. This is usually done after a bath or shower as an oil in the form of evening primrose oil and is applied to the inner thighs and the inner parts of the upper arms.
Vitamin E and Diabetes.
Treatment with Vitamin E appears to be effective in normalizing retinal blood-flow abnormalities and improving kidney function in insulin dependant (type 1) diabetes. Many diabetics have decreased blood flow at the retina of the eye and can suffer from diabetic retinopathy, a degenerative eye condition which can cause vision loss. In a clinical trial patients receiving high doses of Vitamin E for 4 months experienced improved kidney function and a near normal rate of retinal blood flow. 4
What else is it good for?
In his book, ‘Staying Healthy with Nutrition’, Elson M Haas, MD, suggests the following as possible other uses of Vitamin E taken orally: peptic ulcers, anemia, periodontal disease, shingles, autoimmune diseases and dermatitis. He also suggests that Vitamin E protects against the toxic effects of smoke, alcohol and ozone and when applied topically can be used for lupus rash, herpes infections and skin ulcers among other afflictions.
Deficiency.
There is no deficiency disease for Vitamin E as opposed to Vitamin C or many of the B vitamins, thus a deficiency of this vitamin is often very difficult to diagnose. Biochemically, low levels of Vitamin E can be measured in the blood and have been seen in conditions such as acne, anemia, infections and certain dementias such as Alzheimers disease. If you suspect you have a severe Vitamin E deficiency, consult your GP and a recognised nutritionist who will be able to work out a supplement programme tailored to your personal needs.
Supplements.
If taking a Vitamin E supplement the recommended dietary allowance (RDA) in
Children 4-6 years of age: 9 IUs
7-10 years of age: 10 IUs
Males from 15 years of age: 15 IUs
Females from 15 years of age 12 IUs
Pregnancy: 15 IUs
Lactation: 18 IUs
As always, consult with your GP, dietician or nutritionist before embarking on any supplement programme.
Food sources.
Vitamin E can be found in nature in a variety of foods. Among these are: wheat germ oil, olive oil (cold-pressed, extra virgin), safflower oil, corn oil, soybeans, nut oils, spinach, asparugus, kale, celery, tomatoes, egg yolk, butter, milk fat and liver. The oil component of all nuts, seeds and grains contain tocopherol but processing can often destroy this valuable vitamin so be sure to use cold-pressed oils and raw, unroasted nuts and seeds if you are trying to increase your dietary intake of this vitamin.
Nature provides us with many nutrients which we need to function with optimal health and vitality, of these, Vitamin E is a shining example of just how perfectly we are provided for. Ensuring that you have an optimal intake of this and other vitamins is easy if you focus on natural and unprocessed foods and always remember to read your labels and ask questions if you are not sure of how a food is manufactured or stored. Be adventurous in your food choices and explore all the riches that natures bounty has to offer because personally, I suspect, in the next few years, we will discover even more benefits that have been ‘hidden’ in these natural powerhouses all along.
References:
1. Jiang Quing, Christen Stephan, Shigenaga Mark K, Ames Bruce N; ‘ y-Tocopherol, the major form of Vitamin E in the US diet, deserves more attention.’, American Journal of Clinical Nutrition, Vol 74, no.6, 714-722, December 2001.
2. Wald N et al. ‘Plasma retinol, betacarotene and Vitamin E levels in relation to future risk of breast cancer’, British Journal of Cancer, 1984, 49: 321-324.
3. Chappel L C et al, Lancet 354, 1999: 810-816.
4. Diabetes Care 1999; 22: 1245-1251.
Recommended reading:
www.mothering.com/articles/pregnancy_birth/birth_preparation/herbal-allies.html
http://www.zestrsa.co.za/rda.htm.
www.anyvitamins.com/fatty-acids-info.htm.
Haas, Elson MD, ‘Staying Healthy with Nutrition’, Celestial Arts Publishing,
Erasmus, Udo, ‘Fats that Heal, Fats that Kill’, Alive Books,
3 Oct
Article written by Joy.
A healthy human nose can distinguish between 10 000 different aromas. The professional ‘noses’ used by Essential oil and Perfume companies train for several years and are capable of determining the subtle differences the quality and the origin of essential oils.
Scents invoke immediate and powerful responses as the volatile fragrance molecules travel with tthe olfactory nerve tracts directly to the limbic system ( a part of the brain concerned with memory and emotion). Essential oils can thus reach us through inhalation, via the skin and through ingestion ( the last method should not be used by the layperson at all, unless supervised by a suitably qualified professional).
Essential oils are very complex and consist on average of up to 100 or more chemical components. Essential oils are classified as stimulating or calming, sedative or energising, according to the percentage of esters, aldehydes, alcohol, terpenes and other chemical components the essential oils contain.
The easiest way for the novice to get to know essential oils is by using them in a prescribed manner through perfume, bath and massage oils, blends for burners and simple remedies for home-use. The first step to knowing an essential oil is to smellit and like wine or olive oil testing, there is prescribed way of ’sniffing’.
- To experience the fragrant aroma of an essential oil, put a few drops on a strip of paper and wave it in a circle of about 18cms just under your nose, creating a vortex of aroma molecules.
- move your fragrant paper strip first under the right nostril, then under the left, sniffing every time and then under both nostrils, taking a deep sniff.
- inhale the aroma high up your nose, visualising the aroma of the Essential oil going to the top of your head and through the whole body.
- allow words and feelings to surface describing your experience of the Essential oil, making notes as you go along. It is good to practise the above exercise (don’t test more than 3 or 4 Essential oils at a time) as it will be an invaluable aid when you blend your own unique perfume.
You will discover characteristics such as woody, herbaceous, citrus, resinous, spicy and floral. Essential oils with a quick evaporation rate are called ‘top notes’ and are generally experienced as energising, uplifting and invigorating eg. lemon, grapefruit, lemongrass and bergamot.
Essential oils with a slower evaporation rate are called ‘middle notes’ and usually have a relaxing, calming and balancing effect eg. geranium and lavender.
Those Essential oils with aroma molecules that linger and disperse very slowly are classified as ‘base notes’. These essential oils have a grounding and deeply relaxing effect and often act as a fixative to other more quickly dispersing aromatic molecules. Examples of ‘base note’ oils are: sandalwood, benzoin and vetiver.
To create a well-balanced perfume one should include all three ‘notes’ in various proportions, the different quantities give character to your blend, be it lightly floral, spicy oriental or cleansing herbaceous.
Essential oils have different therapeutic actions such as anti-viral, anti-septic, sedative, stimulating, aphrodisiac, anti-spasmodic, hypo-tensive and others. Blending different Essential oils into a sinergistic blend takes experience and skill but luckily for the novice there are many recipes to experiment with.
Essential oils may be ‘natural’ but they have potent healing effects and should always by used with utmost care. Always use in the correct dilution with carrier oils and be aware of any contra-indications an Essential oil may have. Some Essential oils can cause skin irritation and high or low blood pressure or can be hazardous during pregnancy or for people with a history of epilepsy or diabetes. Most Essential oils are sold with safety data and childproof locks. Store your Essential oils in a cool, dark place, away from children.
Essential oils mix readily with other oils and alcohol. Using suitable carriers helps to make the therapeutic effects of Essential oils readily available to the body. A good guideline is to use no more than 3 drops of Essential oil in 5ml (1tsp) of a carrier. This constitutes a 3% dilution but a 1% or 2% dilution is equally effective. Extrapolating fom 2 drops in 5ml, divide your quantity of carrier by 5 and multiply with 2 to get the number of drops of Essential oils to use in your blend. Thus should you have 50ml of a carrier, you would add 10 x 2 drops of Essential oil to your blend. Remember the golden rule: less is more!
Making your own perfume, bath oil, massage oil, creams and bath products or simple home remedies can be an absobing and creative pastime. In blending skin oils, choose your carrier oils and essential oils for their properties: for dry skin you will use rich and nourishing carrier oils such as avocado, rose hip and sesame oil. Essential oils should be hydrating and stimulating such as rose, sandalwood, neroli and lavender. Blends for oily skin will include light and easily absorbed carrier oils such as apricot kernel, almond and jojoba oils and Essential oils with an astringent and slightly anti-septic effect such as lemon verbena, cypress, chamomile and lavender.
Mature skin will benefit from carrier oils such as evening primrose, borage, rose hip, almond and sesame oils and the Essential oils that stimulate new cell growth such as lavender, frankincense, neroli, rose geranium and benzoin.
Essential oils have wonderful healing properties, are easily absorbed by the skin and thus transported via the circulation system of the body to have a beneficial effect on the whole body. It is preferable to use quality grade organic Essential oils and organic, cold-pressed carrier oils.