E9

Catherine McCain

Stumble Upon

del.icio.us

Digg

Facebook

Print

Email

Speak Up

A recent survey of the Canadian diet reveals there may be more of a substantial gap between how we hope to eat, and reality. Busy schedules combined with convenient, packaged foods sometimes leaves a lot to be desired, and these gaps may be catching up with us.

Magnesium is a mineral that hasn't garnered many headlines, but it plays a crucial role in over 300 reactions in our body. A compromised intake of magnesium may increase our risk of diabetes, hypertension, heart disease, osteoporosis and even migraines.

According to several provincial surveys, Canadians are falling significantly short. Our magnesium requirement is between 320-420 mg per day, while provincial surveys indicated over 40 per cent of the participants had a deficient intake.

This becomes a real concern as we age, since our body cannot absorb this mineral as efficiently as we get older and our kidneys excrete more. This is happening at a time in our lives when our bodies are more challenged with the threat of diabetes, hypertension and heart disease.

It would be great if we could just ask our physician to check our levels, but it isn't that straightforward. A blood test will only measure the amount of magnesium currently in your bloodstream. It cannot detect a deficiency in the cells, where it actually counts. Dietitians must rely on food diaries and do nutrient analysis in order to estimate nutrient intake.

Researchers have known that individuals with diabetes, heart disease and osteoporosis tend to have low blood magnesium levels. But the question is, whether the low magnesium intake is a contributing factor in triggering the disease, or is it the result of the disease?

Magnesium and insulin act as partners. This mineral enables our pancreas to secrete enough insulin, while insulin enables magnesium to get from your bloodstream into our cells. Magnesium can also affect PMS symptoms such as depression, anxiety, fluid retention and breast tenderness. But you want to be cautious of just grabbing some magnesium supplements, since too much of this mineral may trigger diarrhea, stomach cramps and nausea. Not the best trade-off.

Ideally we should have a one to two ratio of calcium to magnesium, so if you are taking a calcium pill it is wise to select one which also offers magnesium, especially if there is any tendency towards constipation.

Researchers have also noted that during a migraine attack, up to 50 per cent of the participants had low magnesium levels in their brain and red blood cells. A German study found a 42 per cent reduction in migraine frequency and intensity when they supplemented the diet with magnesium. The theory is that a low level of magnesium in the brain may cause nerve cells to become overly excited and trigger a migraine.

Over half of our body's magnesium is stored in our bones, and it helps regulate the breakdown and synthesis of our bones. Rather than juggle more supplements, nutritionists encourage increasing our intake of magnesium through foods. Rich sources include nuts, seeds, whole grains and green leafy vegetables. But it takes quite a bit to add up to the 300 and 400 mg intake level. A third of a cup of nuts can offer you almost half your daily quota while also giving you a great anti-inflammatory fat rich in antioxidants and fibre. Other good choices include peanut butter, oat bran and brown rice. This is another reason, among many, why refined grains should be a thing of the past.

Our diet needs to revolve around whole grains, nuts and legumes, and fruits and vegetables. The odd cinnamon bun shouldn't matter, but it is worth taking another look at how we actually do eat, rather than just simply assume we have it all covered.

Catherine McCain, RD, BSc, MBA, is a consulting dietitian in private practice at 340 Brunswick St. She can be reached at 457-2722.