Nervousness, anxiety

 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