Magnesium and Menopause
Magnesium plays a vital role in hormone balance and has been shown to be helpful during the menopause transition.
Here are a few ways that an optimum amount of magnesium in the diet can help your hormonal health:
SLEEP
Magnesium supports levels of a neurotransmitter called gamma-aminobutyric (GABA), if levels of GABA are low the brain might feel as though it is constantly in the ‘on’ position making it difficult to relax. Magnesium also relaxes our muscles so we can drift off to sleep more easily.
BLOOD SUGAR
Magnesium plays an important role in blood sugar balance and insulin metabolism. Poor blood sugar control can lead to cravings, hunger, fatigue and excess abdominal fat.
STRESS
Magnesium regulates the body’s stress response system and has been shown to reduce the stress hormone cortisol.
BONE HEALTH
Magnesium is essential for the absorption of vitamin D and the metabolism of calcium. Plus it is part of the bone matrix.
ENERGY
Magnesium is vital for energy metabolism as it helps to activate ATP (adenosine triphosphate) which is the fuel for our cells.
HORMONES
Magnesium is important for the manufacture hormones such as progesterone, oestrogen & testosterone. It also helps to maintain the balance of hormones which makes it particularly helpful during the menopause transition.
A few foods that are rich in magnesium :
Spinach, Swiss Chard, Pumpkin Seeds, Sesame seeds, Black beans, Quinoa, Halibut and Dark Chocolate!
However, even if we are including the recommended daily intake (300mg in the UK) certain lifestyle factors might mean we need to increase our levels of intake.
Symptoms associated with low magnesium include:
Muscle cramps and twitches
Irritability, anxiety and moods swings
Headaches / migraines
Insomnia / sleep disorders
Poor blood glucose control
Low energy
PMS, menopause issues
Here are 5 ways to optimise your magnesium levels
Careful With Drinks
Minimise alcohol, fizzy drinks and caffeine – they can all impact magnesium levels
Reduce / Avoid Sugar
Sugar can increase magnesium excretion from the body
Look After Your Gut
A healthy microbiome will ensure that you are absorbing and metabolising magnesium efficiently.
Epsom Salt Bath
We can absorb magnesium through our skin so an Epsom salt bath before bed is a great way to relax.
Consider a Supplement
Many of my clients have found a magnesium supplement to help relieve their symptoms but please be careful with the type and dosage of magnesium – too high dose of the wrong type may cause digestive issues. Magnesium can also interact with medication so always check with your healthcare provider before taking a supplement.
If you would like some personalised advice on how nutrition can help to support your hormones I offer a one month programme that is tailored to your health goals, lifestyle and food likes and dislikes. Drop me a message if you would like to chat about whether it is suitable for you.
I also have a free ebook that will help with meal planning during the menopause - click here to download