This precious mineral is essential to prevent osteoporosis, depression and sleep problems
Magnesium is a fundamental mineral for our health. Involved in numerous biochemical reactions, it can prove decisive when it comes to alleviating menopausal symptoms. Among its concrete benefits at this stage of the woman's life, the prevention of osteoporosis can be mentioned. The decrease in bone mineral density is a problem that affects about 30% of menopausal women.
Magnesium deficiency is often associated with osteoporosis as this mineral plays a very important role when it comes to cartilage health and calcification of the bone matrix. Too low levels of magnesium are also linked to a deficiency of vitamin D, another crucial nutrient for bone health.
Science has focused on the relationship between magnesium and osteoporosis several times. Noteworthy in this regard is an article signed by some experts of the Luigi Sacco Hospital in Milan, which has investigated the current state of scientific knowledge and the future directions of research. Among the aspects that are mentioned are the correspondence, scientifically proven thanks to studies on different animal species, of the association between dietary restriction of magnesium and osteoporosis.
Experts confirm that the bones of animals that take a little magnesium are more fragile and tend to more easily face micro-fractures and compromise mechanical properties. Much more could go on to talk about the importance of magnesium for menopausal women! Among the aspects that should be touched on are the effects on sleep.
More than half of menopausal women suffer from insomnia due to hot flashes and night sweats, symptoms that are accompanied by anxiety and, in the worst cases, depression. The decrease in melatonin and progesterone levels also contribute to the picture just outlined.
Thanks to magnesium, the situation can be improved. The mineral in question, in fact, optimizes circadian rhythms, also promoting muscle relaxation. Continuing with the list of its effects on the symptoms of menopause, we recall the influence on brain functions and on the regulation of mood and response to stressful stimuli.
Even at this juncture, various scientific evidences can be called into question. This category includes a 2013 study conducted by an active team at the University of Szczecin (Poland). The experts in question recruited a sample of 171 postmenopausal women, finding that more than 80% had low magnesium levels and an increased risk of experiencing depressive symptoms.
Heart health ally – cardiovascular pathologies are among the most frequent causes of death in menopause – it can be taken thanks to different foods. Among these it is possible to mention almonds, avocado, bananas, beans, dark chocolate, fish such as mackerel and salmon. We conclude by recalling that, in order to have clear specifications on the dosages, it is advisable to contact your doctor.