Menopause & Magnificent Magnesium - Lucy Roberts and the 'Hot Lemon' desk
"Make everyday an opportunity to live healthier and pain-free..."
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I’m continuing the noise and quite honestly often over-looked evidence on magnesium.
And this week it’s all about our fabulous ladies!
Ladies- are you feeling a bit frazzled lately? Maybe your bones and joints are creaking, crunching, sore and aching?
Your muscles, hip and legs are causing you pain and problems with your mobility?
Or are you experiencing some serious brain fog? Forgetfulness and having difficulty staying positive and motivated?
Well, I’m here to chat again about the magical mineral that can really support these quiet, under-discussed, but brutal menopausal woes.
So, what's the deal with magnesium and menopause, you ask?
Stay with me, because we're about to dive into the very real, juicy details.
Magnesium and Bone Health:
Let's talk about bones, shall we?
As we gracefully glide into the wonderful world of menopause, our oestrogen levels take a nosedive, and unfortunately, so does our bone density. Osteoporosis becomes a real villain in this story, threatening to turn our skeletons into something out of a Tim Burton movie.
Our bones are constantly being chewed up and then new fresh bone tissue gets laid down.
This happens throughout our entire lives until we die.
But as we get older this process starts to slow down, and in particular the laying down of new bone tissue.
Our bones can keep chewing themselves up but the re-building process can start to take a bit longer and become less effective, and this is where bones can become brittle and less dense.
This happens at a much quicker and a more prolific rate with women and menopause.
Oestrogen is present and necessary in every tissue of the body for a healthy women, and when our levels start to nose-dive as early as our mid 30’s - 40’s as we enter the peri-menopause stage of life, all sorts of changes happen and our bone health in particular starts to decline.
And this is where magnesium can really help to save the day!
This powerhouse mineral plays a crucial role in bone health by regulating calcium absorption and activating vitamin D, both essential for maintaining strong and sturdy bones.
Think of magnesium as the superhero swooping in to protect your precious bones from the clutches of osteoporosis.
Us ladies need to take this very seriously. Statistically more women die each year due to a nasty fall and breaking bones than any other cause. It’s the decline in health after a fall in her all over physical health, that start a chain reaction that can easily lead to heart disease and other complications.
Brain Fog? No More!
“Fun fact- In 2023-24 a women is still more likely to be prescribed an anti-depressant than hormone therapy!”
So let's tackle that infuriating brain fog that seems to cloud our minds at the most inconvenient times and how magnesium can significantly help.
You know the feeling – forgetting where you left your keys or struggling to remember why you walked into a room in the first place.
Completely loosing you’re train of thought - mid-conversation!
It's like our brains are playing a game of hide-and-seek, and we're constantly losing!
Again my forgetful friends, magnesium can really help to sharpen those fuzzy brain cells and boost cognitive function.
This mineral helps support neurotransmitter function, which basically means it keeps your brain signals firing on all cylinders.
Throw some B12 into the mix and it’s time to say hello to mental clarity!
I love this quote from the brilliant Dr Mary Claire Haver, the USA’s specialist doctor on menopause…
She said in an interview/podcast with her male host Steven Bartlett-
I quote:
“It’s as if your testicles shrivelled up and died at the age of 51”
I recommend you look up ‘Dairy of a CEO’ on youtube and watch this interview.
How to Get Your Magnesium Fix:
Now that I’ve sung the praises of magnesium for the second time in 2 weeks, let’s look at how to get more of this powerful mineral into your life.
Let’s look at magnesium-rich foods…
Load up on leafy greens like spinach and kale.
Incorporate a good munch on some nuts and seeds, and treat yourself to some dark chocolate (yes, chocolate is a magnesium superhero in disguise!).
Relax in an Epsom salt bath to soak up some magnesium through your skin. Bliss!
Of course, to make sure you are getting enough magnesium, supplements are always a good idea to make sure.
So in the interests of ramming this great advice and info home, I am repeating lasts weeks guidance to choosing the right supplements.
Quality Matters: Understanding Different Types of Magnesium
Not all magnesium supplements are created equal.
The type of magnesium and its bioavailability (absorption ability) can significantly impact its effectiveness. Some common forms of magnesium include magnesium oxide, magnesium citrate, magnesium glycinate, and Magnesium L-Threonate.
Magnesium Oxide: While inexpensive, magnesium oxide has low bioavailability, meaning that a significant portion passes through the digestive system without being absorbed. It is often used as a laxative rather than for general magnesium supplementation.
Unfortunately buying mass produced Supermarket and most common High Street brands of supplements, often result in a lower quality product that is full of fillers and low grade ingredients.
Magnesium Citrate: This form of magnesium is better absorbed than magnesium oxide and is commonly used to support digestive health. It may also have a mild laxative effect.
But again, consider the brand.
Magnesium Glycinate: Known for its high bioavailability and gentle nature, magnesium glycinate is well-tolerated and less likely to cause digestive upset. It is a popular choice for those seeking to increase their magnesium levels without the risk of gastrointestinal issues.
All though in all honesty, unless you have a specific sensitivity, it would normally take quite a large dose to cause any issues. It is not easy to over-dose on magnesium.
Magnesium L-Threonate: The Superior Choice
Among the various forms of magnesium, Magnesium L-Threonate stands out for its exceptional bioavailability and cognitive benefits.
Unlike other forms of magnesium, Magnesium L-Threonate has the unique ability to cross the blood-brain barrier, allowing it to exert its effects directly on brain cells.
The Cognitive Benefits of Magnesium L-Threonate
Research suggests that Magnesium L-Threonate may offer specific advantages for cognitive function and brain health.
Studies have shown that this form of magnesium can enhance synaptic density and plasticity, leading to improvements in memory, learning, and overall cognitive performance. Additionally, Magnesium L-Threonate has been investigated for its potential role in supporting neurological conditions such as Alzheimer's disease and age-related cognitive decline.
This is a real supportive gem of a mineral that will keep your memory and brain function switched on and alert.
Final Thoughts:
So, there you have it – the scoop on magnesium and its marvellous benefits for women.
From keeping our bones strong to banishing brain fog, this humble mineral truly is your best friend.
Remember, self-care is key during the menopause, which we now know can take up to half of our lives from the peri-menopause stages to post menopause.
And don’t think that if you are through the menopause and out the other side all this doesn’t matter. It is vital to protect your body until the day you die. Oestrogen levels don’t miraculously return, they will always be depleted.
Yes it can be challenging, but if we really prepare and equip ourselves with as much support as we can - we can live wonderfully active pain-free, fog-free, happy lives.
It’s up to us…knowledge is power!
With love and sparkle,
Until next time, stay happy, healthy, and pain-free!
I hope you have found this weeks newsletter helpful, and if you have any issues or questions you want to run by me, I am here to help.
See you next week,
Lucy Roberts x
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