Thoughtful Thursday…This mineral can help with your intermittent fast...
Welcome to Thoughtful Thursday. This GreenNote Fitness newsletter mindfully gathers and distills useful information that is supportive to our journey. It is my mission to educate, inspire, and propel you into action that moves you towards your goals and life of purpose. Take control of your journey today.
As I write this newsletter from my seat on an airplane with a cramped up trapezius muscle, I’m really wishing I packed my travel size bottle of this amazing mineral that is responsible for over 300 biochemical processes within the human body. This mineral responsible for so much?
Magnesium
Magnesium is not just for sore muscles. It helps with reducing anxiety, constipation, increasing energy, lowering blood pressure, and improves sleep quality. It can also help with intermittent fasting.
We will look at the benefits of magnesium for intermittent fasting…and so much more.
Let’s begin by looking at what magnesium is. As Dr. Axe explains, “...In the body, magnesium is the fourth most abundant mineral and a cofactor to over 300 enzyme systems, affecting muscle and nerve function, blood glucose control, blood pressure regulation and more. About 99 percent of your body’s total magnesium is stored in your bones, muscles and soft tissues while only about 1 percent is concentrated in the blood. Low levels of magnesium have been associated with a number of conditions and diseases including Alzheimer’s, type 2 diabetes, insulin resistance, migraines, hypertension, attention deficit hyperactivity disorder and heart disease."
Yes, magnesium is a very important mineral. It’s one that the many people are deficient in, even for those that are eating a healthy diet. A sure telltale sign of magnesium deficiency? Brain fog.
As Dr. Jockers explains, “…Efficient brain function relies on proper transmission of signals between junctions called synapses. Magnesium improves mental performance by strengthening these synapses…magnesium improves mitochondria output of ATP [a molecule - adenosine triphosphate] which is how your body makes energy. The brain consumes the highest amount of ATP than any other organ in the body so it’s important!"
Some people experience brain fog when intermittent fasting as I recently wrote about here. In addition to your body getting used to using fat for fuel instead of glucose (sugar), ensure you are getting sufficient amounts of magnesium. As discussed above, magnesium improves mental performance - this will help when fasting. Women require 310-320 milligrams daily. Men’s daily requirement is 400-420 milligrams.
Food Sources of Magnesium (values of mg in food from the USDA)
Spinach, cooked — 1 cup: 157 milligrams (39 percent DV)
Swiss chard, cooked — 1 cup: 150 milligrams (38 percent DV)
Dark Chocolate — 1 square: 95 milligrams (24 percent DV)
Pumpkin seeds, dried — 1/8 cup: 92 milligrams (23 percent DV)
Almonds — 1 ounce: 75 milligrams (19 percent DV)
Black beans — 1/2 cup: 60 milligrams (15 percent DV)
Avocado— 1 medium: 58 milligrams (15 percent DV)
Figs, dried — 1/2 cup: 50 miligrams (13 percent DV)
Yogurt or kefir — 1 cup: 46.5 milligrams (12 percent DV)
Banana — 1 medium: 32 milligrams (8 percent DV)
Magnesium Supplementation
There are many options when selecting a magnesium supplement. I personally use a transdermal form - a magnesium lotion that you can apply directly to the skin. The brand I use is Ancient Minerals. After a workout, before bed, or when I just a little extra magnesium, I apply this lotion.
Magnesium is one of the most important minerals for human health. Whether you have brain fog, sore muscles, or trouble getting to sleep, this nutrient will help. As we learned, a telltale sign of magnesium deficiency is brain fog. Certain foods are rich in magnesium as well as are supplementation. If you are still experiencing brain fog with your intermittent fasting, ensure you are getting your daily allowance of magnesium. It’s an awesome mineral!
Enjoy your journey,
Lisa Schaffer
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Did you miss last week’s newsletter on Is intermittent fasting leaving you in a brain fog? Learn why and what you can do...
