Nervousness, anxiety

health-6
 I am always amazed that many professionals even not just the seniors have not yet learned about eating properly as well.
 
 I unavoidable have found that counseling others has become part of my duties the last many decades..
 
75 percent of people do not need professional counseling.. just the basics..
 
On top of that it was sad to discover many sicknesses are caused by poor eating habits.. many seniors face the same sicknesses too..
 
Needless to say I try to share what I have learned with others by also posting it on the net.. such as more people need to eat more vegetables daily too..
 
Sadly too many people try to save money by eating less , less healthy food, even especially seniors. Vitamin deficiency of potassium, iron, magnesium is common for many seniors too as a result.
 
 
 
Cereals for breakfast with a juice is recommended, and a piece of cheese too
Rice, vegetables and meat, or fish for lunch
Fruit, banana, Muffin for an afternoon snack.
Potatoes, pasta  with vegetables, meat for supper
 
Now lack of sleep, lack of exercise, bad eating habits are often compounded by a nervous condition. It seems too often this condition is related to being hungry. Ever meet a man who was just well feed next being now nervous, impatient?
 Food Sources of Magnesium ranked by milligrams of magnesium per standard amount; also calories in the standard amount. (All are >- 10% of RDA for adult men, which is 420 mg/day.)

Food, Standard Amount Magnesium (mg) Calories
Pumpkin and squash seed kernels, roasted, 1 oz 151 148
Brazil nuts, 1 oz 107 186
Bran ready-to-eat cereal (100%), ~1 oz 103 74
Halibut, cooked, 3 oz 91   119
Quinoa, dry, ¼ cup 89 159
Spinach, canned, ½ cup 81 25
Almonds, 1 oz 78 164
Spinach, cooked from fresh, ½ cup 78   20
Buckwheat flour, ¼ cup 75 101
Cashews, dry roasted, 1 oz 74 163
Soybeans, mature, cooked, ½ cup 74   149
Pine nuts, dried, 1 oz 71 191
Mixed nuts, oil roasted, with peanuts, 1 oz 67 175
White beans, canned, ½ cup 67 154
Pollock, walleye, cooked, 3 oz 62 96
Black beans, cooked, ½ cup 60   114
Bulgur, dry, ¼ cup 57 120
Oat bran, raw, ¼ cup 55 58
Soybeans, green, cooked, ½ cup 54   127
Tuna, yellowfin, cooked, 3 oz 54   118
Artichokes (hearts), cooked, ½ cup 50   42
Peanuts, dry roasted, 1 oz 50 166
Lima beans, baby, cooked from frozen, ½ cup 50   95
Beet greens, cooked, ½ cup 49 19
Navy beans, cooked, ½ cup 48 127
Tofu, firm, prepared with nigaria , ½ cup 47   88
Okra, cooked from frozen, ½ cup 47   26
Soy beverage, 1 cup 47 127
Cowpeas, cooked, ½ cup 46 100
Hazelnuts, 1 oz 46 178
Oat bran muffin, 1 oz 45 77
Great northern beans, cooked, ½ cup 44 104
Oat bran, cooked, ½ cup 44 44
Buckwheat groats, roasted, cooked, ½ cup 43 78
Brown rice, cooked, ½ cup 42 108
Haddock, cooked, 3 oz 42 95

a Calcium sulfate and magnesium chloride.
 

 

Lack of Magnesium is often a reason  for being now nervous, impatient?
 
Magnesium, a mineral, is used in building bones, manufacturing proteins, releasing energy from muscle storage, and regulating body temperature. Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis . There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys . The health status of the digestive system and the kidneys significantly influence magnesium status. Magnesium is absorbed in the intestines and then transported through the blood to cells and tissues. Approximately one-third to one-half of dietary magnesium is absorbed into the body . Gastrointestinal disorders that impair absorption such as Crohn’s disease can limit the body’s ability to absorb magnesium. These disorders can deplete the body’s stores of magnesium and in extreme cases may result in magnesium deficiency. Chronic or excessive vomiting and diarrhea may also result in magnesium depletion   Healthy kidneys are able to limit urinary excretion of magnesium to compensate for low dietary intake. However, excessive loss of magnesium in urine can be a side effect of some medications and can also occur in cases of poorly-controlled diabetes and alcohol abuse .  Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur , Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia) http://ods.od.nih.gov/factsheets/magnesium.asp
  

Magnesiun plays many roles in your body, including:2

  • Gives rigidity AND flexibility to your bones
  • Increases bioavailability of calcium
  • Regulates and normalizes blood pressure
  • Prevents and reverses kidney stone formation
  • Promotes restful sleep
  • Helps prevent congestive heart failure
  • Eases muscle cramps and spasms
  • Lowers serum cholesterol levels and triglycerides
  • Decreases insulin resistance
  • Can prevent artherosclerosis and stroke
  • End cluster and migraine headaches
  • Enhances circulation
  • Relieves fibromyalgia and chronic pain
  • Treats asthma and emphysema
  • Helps make proteins
  • Encourages proper elimination
  • Prevents osteoporosis

Magnesium is a magnificent mineral and imperative for good health.

But a poor diet of processed foods and a stressful lifestyle can lead to mineral deficiencies, including magnesium. If you ARE deficient in magnesium, you may notice a wide range of symptoms.
Magnesium Deficiency Symptoms

Because magnesium is active in so many different processes in your body, magnesium deficiency symptoms are varied and can include:

  • Insomnia
  • Anxiety, hyperactivity, restlessness
  • Constipation
  • Muscle spasms, twitches, soreness
  • Difficulty swallowing
  • Back aches
  • Headaches
  • Chest tightness and difficulty breathing
  • Heart palpitations
  • High blood pressure
  • Extreme fatigue
  • Osteoporosis

Any of these common symptoms may indicate that you need more magnesium in your diet, but this simple mineral can help eliminate these symptoms and enhance your health.

Are Your Getting Too Much Calcium?

“Another risk factor for low magnesium status in older women is the use of calcium supplements without magnesium for bone health. High calcium intakes can make magnesium deficiency worse.”

 

The first step, of course, is to basically just eat more magnesium rich foods, especially beans, nuts and vegetables.
 
“I think it is better to get magnesium from your diet than to take supplements. Magnesium is an alkaline mineral and a common ingredients in antacids. We’ve noticed in my family that taking magnesium supplements for more than a day or two can sometimes cause cramping and diarrhea. Taking magnesium supplements too often can be like overdosing on antacids, which can lower your stomach acid, which in turn may prevent you from absorbing nutrients properly.”
 
 General Tips for Increasing Magnesium Levels
The first step, of course, is to basically just eat more magnesium rich foods, especially beans, nuts and vegetables.
 
 
 

The first step, of course, is to basically just eat more magnesium rich foods, especially beans, nuts and vegetables.
 
“I think it is better to get magnesium from your diet than to take supplements. Magnesium is an alkaline mineral and a common ingredients in antacids. We’ve noticed in my family that taking magnesium supplements for more than a day or two can sometimes cause cramping and diarrhea. Taking magnesium supplements too often can be like overdosing on antacids, which can lower your stomach acid, which in turn may prevent you from absorbing nutrients properly.”
 
 General Tips for Increasing Magnesium Levels
The first step, of course, is to basically just eat more magnesium rich foods, especially beans, nuts and vegetables.
 
 
 

 

 

Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.
This is information to help you select foods that provide adequate daily amounts of vitamins, minerals, and dietary fiber as you follow the Dietary Guidelines . The Guidelines are –
  • Eat a Variety of Foods daily,  vary your food intake significantly
  • Maintain Desirable Weight for your height. Get plenty of physical exercise as well.
  • Avoid Too Much Fat, Saturated Fat, and Cholesterol, fried foods 
  • Eat Foods with Adequate Starch and Fiber, eat plenty of vegetables, generally a double of your normal portion.. 
  • Avoid Too Much Sugar, do use artificial sweeteners instead..
  • Avoid Too Much Sodium, salt, learn to live without it
  • If You Drink Alcoholic Beverages, Do So in much Moderation
  • Drink at least 1.5 liters of water daily, including juices
 
The  daily meal  requirement:
Foods that are High in Magnesium?

 

Foods that are High in Magnesium?

 

You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard”. “Hard” water usually contains more magnesium than “soft” water.

The people who need to increase their magnesium intake can select foods from this high magnesium food summary list. It is not necessary to take magnesium supplements, to achieve a high level of magnesium nutrition.

  From the
USDA Nutrient Database
 
USDA
NDB
Ref. #
Food Group Magnes.
per
measure
mgs
Weight
grams
Common
Measure
Notes
  .
FISH – Broiled
15037 Halibut 91 85 3 oz.
15221 Tuna 54 85 3 oz. Yellowfin, fresh, cooked
  .
FRUITS
11008 Artichokes 101 168 1 cup
09040 Banana 34 118 1 med.
09094 Figs, dried 44 76 4 figs (doubled – more reasonable)
  .
GRAINS
20005 Barley, pearled, raw 158 200 1 cup
20011 Buckwheat flour 301 120 1 cup Whole-groat
20033 Oat Bran, raw 221 94 1 cup
20037 Rice, brown 84 195 1 cup
20080 Wheat Flour, whole 166 120 1 cup
  .
JUICES
09294 Prune juice 36 256 1 cup
  .
DAIRY
01095 Milk, canned, condensed 80 306 1 cup Sweetened
01117 Yogurt, low fat 39 227 8 oz. 12 grams of protein/ ounce
  .
NUTS
12061 Almonds 156 56 2 oz. (doubled – more reasonable)
12078 Brazil nuts 128 56 2 oz. (doubled – more reasonable)
12585 Cashews 148 56 2 oz. (doubled – more reasonable)
12147 Pine nuts 132 56 2 oz. (doubled – more reasonable)
  .
VEGETABLES
(All cooked)
11008 Artichoke 101 168 1 cup
16006 Beans, baked 81 254 1 cup
16015 Beans, Black 120 172 1 cup
16034 Beans, Kidney, canned 72 256 1 cup
16072 Beans, Lima 81 188 1 cup
16038 Beans, navy 107 182 1 cup
16043 Beans, Pinto 94 171 1 cup
16103 Beans, refried 83 252 1 cup
16051 Beans, white 134 262 1 cup
11087 Beet Greens 98 144 1 cup
11093 Broccoli, frozen 37 184 1 cup
16057 Chickpeas 79 164 1 cup Garbanzo beans
20020 Cornmeal 155 138 1 cup
11192 Cowpeas 86 165 1 cup Black-eyed peas
16070 Lentils 71 198 1 cup
11281 Okra, cooked 94 184 1 cup
11299 Parsnips 45 156 1 cup
11313 Peas, frozen 46 160 1 cup
11424 Pumpkin, canned 56 245 1 cup
12516 Pumpkin Seeds 151 28 1 oz.
11451 Soybeans 108 180 1 cup
11461 Spinach, canned 163 214 1 cup
11458 Spinach, cooked 157 180 1 cup
11642 Squash, Summer 43 180 1 cup
11512 Sweet Potatoes, canned 56 255 1 cup with the skin
11674 Potatoes 57 202 1 potato most is in the skin
11546 Tomato, paste 134 262 1 cup
  Over 100 mg. in BOLD RED

 

List of Magnesium Rich Foods

Try to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with bio-available AlgaeCal. Below is a list of foods containing magnesium

Foods High in Magnesium Serving Size Magnesium (mg)
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut 1/2 fillet 170
Nuts, peanuts 1 oz 64
Okra, frozen 1 cup 94
Oysters 3 oz 49
Plantain, raw 1 medium 66
Rockfish 1 fillet 51
Scallop 6 large 55
Seeds, pumpkin and squash 1 oz (142 seeds) 151
Soy milk 1 cup 47
Spinach, cooked 1 cup 157
Tofu 1/4 block 37
Whole grain cereal, ready-to-eat 3/4 cup 24
Whole grain cereal, cooked 1 cup 56
Whole wheat bread 1 slice 24
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