Heart Health

New Study Links Low Calcium to Increased Risk of Sudden Cardiac Arrest

A recent study, published in the Mayo Clinic Proceedings examined the relationship between blood calcium levels and the risk of sudden cardiac arrest.

Sudden cardiac arrest (SCA) is defined as when the heart suddenly stops beating due to a malfunction in the heart’s electrical activity. According to the American Heart Association, approximately 350,000 people experience an out-of-hospital SCA each year in the United States alone. Around 90 percent of these SCAs result in death.

Newly Discovered Link Between Low Calcium and Cardiac Arrest

Researchers gathered data from the Oregon Sudden Unexpected Death Study to analyze for their purposes. They identified 267 people who suffered SCA between 2002 and 2015, in addition to 445 healthy controls. These individuals’ blood calcium levels had been measured before their death. The scientists found that the risk of SCA is 2.3 times higher for people who have the lowest blood calcium levels, compared to people with normal levels. This correlation remained even after accounting for other confounding risk factors. However, the reason for this link between calcium and cardiac arrest is not yet known; further research is needed.

Coronary heart disease has been considered to be the primary cause for sudden cardiac arrest. Yet, 50 percent of women and 70 percent of men who have died from SCA had no history of heart disease. This, combined with the newly found link between calcium levels and SCA, points to an urgent need for researchers to identify other cardiac arrest risk factors in order to better prevent these deaths.

SCA, in turn, is associated with other major medical conditions. People who experience a sudden cardiac arrest are more likely to suffer from diabetes, chronic kidney disease and chronic obstructive pulmonary disease.

The Importance of Proper Calcium Intake

Calcium is the most abundant mineral in the human body. Around 99 percent of all the calcium in the body is found in the bones and teeth, leading calcium to be most strongly associated with bone health. Indeed, proper calcium consumption is very necessary for strong bones. A failure to get enough of this essential mineral can result in low bone mineral density, which can lead to osteoporosis. However, calcium is also necessary for many other systems of the body. Nerve and muscle function, blood vessel dilation and contraction and hormone secretion also require sufficient calcium.

Certain groups of people are at a high risk for not getting enough calcium. Those who suffer from lactose intolerance are likely candidates for this as they do not consume high-calcium dairy products. People who follow a vegan diet may also be at risk for calcium deficiency because a vegan diet often has high levels of the plant-based phytic and oxalic acids, which impair calcium absorption in the gut. A high intake of sodium, caffeine, alcohol or protein (for example, as with bodybuilders) can also put you at a higher risk for calcium deficiency.

Adults over the age of 50 are a major group that should watch their calcium intake especially closely; this is even more true for older women, as estrogen levels plummet during this period of a woman’s life and estrogen is an important hormone for maintaining healthy bone mineral density.

Certain medical disorders can interfere with the absorption of calcium, namely, bowel and digestive disorders. Those who take corticosteroid medication for long periods of time can also be at risk. Some other risk factors for low calcium levels (or high osteoporosis risk) include smoking cigarettes, being physically inactive and having a family history of osteoporosis.

Getting Enough Calcium

Of course, everyone should make sure to get enough calcium, but these are the groups that need to pay especially close attention. Obviously, the best way to consume enough calcium is by eating a healthy diet. Calcium-rich foods include dairy, dark leafy vegetables, fatty fish and any food that is calcium-fortified. You also need sufficient vitamin D in order for your body to absorb and use the calcium properly. You can get vitamin D in fatty fish, egg yolk, fortified dairy products and mushrooms. Furthermore, eating a high-fiber diet is beneficial for calcium levels because dietary fiber slows down digestion, giving your body more time to absorb the calcium in your food. People who get plenty of calcium enjoy a lowered risk of cancer, high blood pressure and diabetes.

However, for some people trying to eat plenty of calcium-rich foods may still not be enough. Those who fall into the category of someone who has a high risk for calcium deficiency (lactose intolerant, vegan, high intake of sodium, caffeine, alcohol or protein), or the category of those who need more calcium than average (those at risk of osteoporosis, older adults), should strongly consider taking a dietary supplement with calcium in addition to eating a nutritious diet. This way, calcium intake is convenient and more predictable.

Adults should get at least 1,000 milligrams of calcium every day, including the calcium you get from your diet. Women over the age of 50 and men over the age of 71 should consume at least 1,200 milligrams total daily.

Talk to your doctor before taking a calcium supplement if you are currently taking:

antibiotics
bisphosphonates
blood pressure medication
calcium channel blockers
synthetic thyroid hormone

8 Ways to Naturally Maintain Healthy Cholesterol Levels

Sep 08 by Ewcopywriting Leave a Comment

High cholesterol is one of the greatest risk factors for coronary artery disease, stroke and heart attack. While prescription statins can be an effective way to reduce bad cholesterol levels, they aren’t enough for many adults and they come with side effects. Here are some of the most effective science-backed ways to naturally maintain healthy cholesterol levels.

The Importance of Healthy Cholesterol Levels

Cholesterol is a fatty-like substance found in cells that’s necessary to make vitamin D, hormones and some substances for digestion. Cholesterol isn’t bad, because the human body needs it to build cells and hormones, but too much cholesterol can be harmful.

There are two types of cholesterol: LDL or “bad” cholesterol and HDL or “good” cholesterol. Too much LDL cholesterol and not enough HDL cholesterol can increase the risk of cholesterol building up within arteries that feed the brain and heart. LDL cholesterol contributes to this fatty buildup in arteries called atherosclerosis which increases the risk of stroke, heart attack, and peripheral artery disease.

HDL cholesterol works a bit differently. It’s believed that this type of cholesterol works as a scavenger to carry LDL cholesterol away from arteries and transport it to the liver so it can be broken down. Healthy HDL cholesterol levels appear to protect against stroke and heart disease.

Now that you have a better understanding of how cholesterol works, it’s time to learn ways to naturally maintain healthier levels of HDL and LDL cholesterol.

Grape Seed Extract

Grapes have long been known for their health benefits, but it wasn’t until recently that scientists were able to understand why. Grape seed extract has been found in several studies to have heart health benefits, including the ability to support healthy blood pressure and cholesterol levels. This is due to a high concentration of oligomeric proanthocyanidins (OPCs).

According to one study published in the Journal of Medicinal Food, grape seed extract can help lower oxidized LDL (bad) cholesterol particles. In this study, 52 people with moderately high cholesterol levels received either a placebo or 200 mg/day of grape seed extract. After eight weeks, the group receiving grape seed extract experienced an average 10.7 mg/dL drop in total cholesterol while LDL cholesterol dropped by an average of 9.7 mg/dL.

Purple Fruits and Vegetables

Purple vegetables and fruits appear to be effective at improving good HDL cholesterol due to unique antioxidants called anthocyanins. Extracts of anthocyanin have been shown in studies to fight free radical damage and possibly raise HDL cholesterol levels.

A 24-week study published in the Journal of Nutrition on participants with diabetes also found that those who took an anthocyanin supplement two times a day had a 19 percent average increase in HDL cholesterol plus other improvements in heart health markers.

Along with taking supplements containing anthocyanin extract, you can eat a diet rich in purple or blue vegetables and fruits like eggplant, blueberries, figs, red cabbage, acai berries and even purple cauliflower.

Olive Oil

Olive oil is the only form of monounsaturated fat that appears to reduce the risk of heart disease, according to a massive analysis of 42 studies involving over 800,000 participants published in Lipids in Health and Disease. It appears that olive oil offers heart health benefits primarily by increasing HDL or “good” cholesterol thanks to its antioxidants called polyphenols.

Not all types of olive oil are equal. Extra virgin olive oil has a higher concentration of polyphenols than olive oils that are more processed, but the amount of polyphenols can still vary by brand. One study found that healthy young men who consumed two tablespoons of different types of olive oil each day had HDL levels significantly higher after three weeks when they consumed olive oil with the higher amount of polyphenols.

Fatty Fish

Fatty fish like sardines, salmon and mackerel are rich in omega-3 fats that have been shown in numerous studies to reduce inflammation and support healthy functioning of cells lining the arteries. Research also indicates that eating fatty fish or taking fish oil supplements supports healthy levels of good HDL cholesterol.

One study published in the Journal of Clinical Lipidology found that coronary heart disease patients who ate fatty fish four times per week had higher HDL cholesterol levels as well as larger HDL particles.

High-Intensity Exercise

Any form of exercise is an effective way to achieve healthy cholesterol levels, including aerobic exercise, strength training and high-intensity exercise. Still, high-intensity exercise appears to produce the biggest increase in good cholesterol levels.

A 12-week study published in Lipids in Health and Disease involving overweight men found than high-intensity exercise produced an average increase 10 percent of HDL cholesterol while the low-intensity group experienced just a 2 percent increase.

Exercising at least a few times a week can help improve cholesterol levels. Any type of exercise can be beneficial, but high-intensity types of exercise are most effective if cholesterol is a concern.

Green Tea Extract

Some studies have indicated that green tea and tea extract can help promote healthier LDL cholesterol levels as well as healthy blood sugar and blood pressure, other markers of heart health, thanks to the high concentration of antioxidant polyphenols in tea. One study published in 2003 found that people with moderately high cholesterol who took a tea extract for 12 weeks experienced a 16 percent average decline in LDL cholesterol. A separate study published in the Journal of the American Dietetic Association found that drinking green tea or taking a tea extract is linked to a significant reduction in bad cholesterol levels.

Niacin

Niacin or vitamin B3 is commonly prescribed along with statin drugs like Crestor to lower cholesterol. Niacin can be extremely effective at promoting higher HDL cholesterol levels. Numerous studies have found that niacin can increase good cholesterol levels while reducing triglycerides, and it has some effect on maintaining healthier levels of bad cholesterol. At the right dose, niacin has been shown to increase HDL cholesterol by up to 30 percent.

Resveratrol

Resveratrol, a polyphenol found in grapes and red wine, offers some promise in protecting against heart disease. One study in the Iranian Journal of Basic Medical Sciences even concluded that resveratrol helps protect against atherosclerosis by supporting healthy levels of bad cholesterol and by its effects on inflammation.

The link between red wine and a lower risk of heart attacks and heart disease isn’t completely understood yet, but resveratrol is believed to increase levels of good cholesterol to protect against a build-up of cholesterol in the arteries.

Our Resverchron supplement is a complete, broad-spectrum regimen designed with heart health in mind. With a combination of the best-researched nutrients, extracts and minerals found to promote healthy cholesterol and blood pressure within normal ranges as well as a healthy cardiovascular system. Resverchron contains resveratrol, plus grape seed extract, niacin, green tea extract, Omega-3 fatty acids and more — all in a single supplement.

New Research Sheds Light on Link Between Iron and Heart Disease

Aug 03 by Ewcopywriting Leave a Comment

Are you getting enough iron in your diet? Research on iron and heart disease suggests that getting enough of this mineral may be crucial to your health.

We hear a lot about how diet can affect disease risk. However, there is a great deal of conflicting information. Is vegetarian food the healthiest choice? Should we be eating low-carb instead? While there is no solid evidence about what diets are best, the need for a variety of nutrients is well supported by research. There are numerous vitamins and minerals that can protect your body against disease. According to several studies on iron and heart disease, iron may be one of the most important nutrients in maintaining good health, particularly good cardiac health.

Heart Disease: A Public Health Crisis

While people in the West are less susceptible to communicable diseases and infections than ever before, several other diseases are increasing at an alarming rate. Heart disease is one of these illnesses. A great deal of heart disease is caused by coronary artery disease, an illness in which the arteries that supply the heart become hardened, blocked, or otherwise unable to pass blood. The result is that the heart does not have the oxygen and nutrients it needs to function and becomes increasingly diseased over time. This eventually can lead to angina, a heart attack or a stroke.

There are many theories about what factors contribute to coronary artery disease. Lifestyle appears to be a huge influence. A healthy diet and regular exercise can help to prevent the illness. In addition, it appears that getting enough iron can lower a person’s risk.

New Links Between Low Iron and Heart Disease

Exactly how can iron levels have this effect? It appears that iron levels can affect which genes are expressed, which, in turn, can protect against coronary artery disease or exacerbate it. In addition, the genes expressed by the body also can cause or prevent low iron levels. Low iron correlates with higher rates of coronary artery disease, but which is the causative factor?

According to studies on heart disease risk and blood iron levels, low iron levels appear to be at least partially a cause of coronary artery disease. However, correcting these levels by taking increased iron supplements may not affect disease risk. The issue appears to be more complicated than it previously seemed. It is important to get enough iron, but exactly how much iron seems to remain a controversy.

Too Much of a Good Thing?

This research may lead many to wonder: If low levels of iron are linked to poor heart health, are higher iron levels beneficial? However, research does not appear to support this. While low levels of iron may contribute to heart disease, higher levels of certain kinds of iron appear to be unhealthy. There are different kinds of iron found in foods, with a type called heme most common in red meats. Heme is absorbed more easily than the types of iron found in plants, which is why it is often preferred by people who are anemic or have high iron needs. However, eating large amounts of heme iron appears to be an independent risk factor for heart disease. Eating high levels of non-heme iron, the kind found in plants, does not appear to have this effect.

How can heme iron have this effect on the heart? It appears to contribute to the oxidation of LDL cholesterol, which in turn contributes to atherosclerosis and coronary artery disease. Non-heme iron has a different chemical structure and thus does not oxidize LDL cholesterol in this manner.

Are You Getting Enough Iron to Protect Against Heart Disease?

There is still much research to be done on the link between irons levels and heart disease. However, it currently appears that getting enough iron, and getting enough of the right kind of iron, may help to prevent damage to coronary arteries. There are several ways to increase iron intake, including:

Choose plant-based iron foods over meat to keep levels of non-heme iron high.
Eats beans, leafy greens and other good vegetarian sources of iron.
Eat iron-rich foods with acidic foods such as citrus foods, which helps vegetarian iron to be absorbed at a higher rate.
Choose cereals and grains that have been fortified with iron.
Avoid caffeinated drinks, which reduce iron absorption.
Take an iron supplement or a multivitamin that contains iron if you feel you cannot get enough of this mineral in your daily diet.
Talk to your doctor about how much iron you need, as it varies widely according to your activities and general health.

While there is often conflicting information on what diet and which nutrients are the most important for good health, one thing remains clear. Eating a varied and well-balanced diet while getting plenty of exercise is the most important way to prevent heart disease as well as other potentially deadly chronic illnesses. While you should not take in very high amounts of heme iron from meats, vegetarian non-heme iron appears to be crucial in helping your body maintain healthy blood vessels and heart tissue.

New Link Between Lutein and Inflammation Hints at Heart Health Benefits

Jul 26 by Ewcopywriting Leave a Comment

Heart disease is the leading cause of early death; it is estimated that over 17 million people die from heart disease every year. The rates of heart disease are on the rise; experts believe that by 2030, over 23 million people will die of heart disease yearly.

One of the most common forms of heart disease is known as coronary heart disease. This condition develops due to a process called atherosclerosis which is when fatty deposits build up in your arteries. This causes the arteries to become more narrow and stiff, impeding the normal flow of blood. Possible complications of coronary heart disease include angina, which is a pain in the chest, and heart failure, which is often fatal. Atherosclerosis by itself costs $448 billion every year in healthcare. However, advancements in our medical understanding of atherosclerosis have revealed that the detrimental process is not only due to fatty buildup but also has a prominent inflammatory aspect to it.

The Link Between Lutein and Inflammation

Lutein is a compound that imparts a yellowish color to certain foods. Dietary sources of lutein include broccoli, carrots, corn, kale, oranges, peas, spinach, yellow and orange peppers and egg yolk. Recently, researchers at Linköping University in Sweden published a study in the journal Atherosclerosis that suggests lutein can help mitigate inflammation. Specifically, the study looked at this yellow pigment’s effects on inflammation in heart disease patients. This finding may prove very useful to millions of people who have cardiovascular problems or who are at an elevated risk for them.

Researchers conducted the study by recruiting 193 volunteers with coronary artery disease. They measured the participants’ blood lutein levels as well as their levels of an inflammation marker known as interleukin-6. Upon analysis of the data, the scientists found that the higher your levels of lutein, the lower your inflammation marker levels will be. This suggests that starting to consume more lutein could positively affect inflammation that already exists.

Though more research is needed, there is some potential that lutein’s ability to promote healthy inflammatory processes could also be helpful for inflammatory disorders like asthma, rheumatoid arthritis and Crohn’s disease.

The Additional Benefits of Lutein

Along with other dietary nutrients like folic acid and fiber, lutein is beneficial to the health of your blood vessels. One study looked at the effects of lutein on 65 people who had “early atherosclerosis,” which is atherosclerosis in a person under the age of 59. Researchers administered either lutein or placebo to the volunteers every day for three months. Blood samples were taken before and after lutein treatment to measure blood levels of the compound.

As with the previously-mentioned study, this study found that lutein decreased levels of inflammatory marker interleukin-6. Researchers also found that levels of another inflammatory marker, MCP-1, were also decreased. Some other benefits of lutein that this study discovered include a 9.4 percent decrease in LDL cholesterol and a 34.6 percent decrease in blood triglycerides.

Lutein may play an important role in eye health. Lutein, among other pigments, protect your eyes’ retinal cells from damaging blue light. Getting plenty of lutein in your diet could help prevent or even treat macular degeneration, an age-related eye disorder that leads to loss of vision. Specifically, eating two to four eggs a day has been shown to increase levels of lutein in your eyes.

Plant-Derived Compounds Similar to Lutein

Besides lutein, there are many plant pigments that provide health benefits. Many of these, including lutein, belong to a family called carotenoids. Carotenoids include such beneficial compounds as beta-carotene and lycopene.

Good sources of beta-carotene include:

apricots
broccoli
butternut squash
cantaloupe
carrots
kale
peas
red peppers
spinach
sweet potato

Some examples of lycopene sources are:

asparagus
carrots
grapefruit
guava
mango
papaya
red cabbage
red peppers
tomato
watermelon

Though lutein was the only carotenoid found to have benefits relating to inflammation, the other carotenoids have their own advantages. Beta-carotene is an antioxidant that may slow cognitive decline and may help preserve lung strength in older adults. Lycopene is also an antioxidant, and research suggests it may have benefits for eye, brain, heart and bone health.

The Importance of a Plant-Rich Diet

The various antioxidants found in fruits and vegetables are of great importance. For optimum health, it’s best to make sure you consume a wide variety of fruits and vegetables every day. This way you can receive a wide variety of antioxidants and beneficial compounds, as well as vitamins and minerals. Experts recommend that you eat four to five servings of vegetables as well as four to five servings of fruit daily. Try to eat some from each color group—red, orange and yellow, dark green, light green and blue and purple.

Top 6 Crucial Vitamins for Men’s Health

Jun 20 by Ewcopywriting Leave a Comment

Today, the “Standard American Diet” has become, well, standard — especially among men. This diet is based on processed foods that are often lacking in nutrients and vitamins. The result is that many men in the United States are deficient in vitamins. In addition, men have slightly different nutritional needs than women and require more of certain vitamins to produce testosterone, prevent heart disease and otherwise promote good health. Exactly which vitamins are western men lacking? We’ve identified the following top six.

1. Vitamin D

Many modern people do not get enough vitamin D due to widespread sunscreen use. While protecting against skin cancer is important, it is also important to take in enough vitamin D. Not only does this vitamin help you to feel energetic and have good bone strength, it may also be important for the future health of your children. Men need vitamin D to produce the testosterone needed for high fertility and good health. Maternal vitamin intake is not the only kind that matters. Recent studies have found that men who take vitamin D around the time of conception have healthier children with lower rates of obesity.

2. B Vitamins

B vitamins are essential to your metabolism and immune system. They may also be especially important for protecting your cells and tissues from harmful elements in our environment. Air pollution is a health risk in many American cities, contributing to higher rates of cancer and even neurodegenerative diseases such as Alzheimer’s. Researchers have found that B vitamins keep pollutants from doing as much damage in your cells. If you live in a city or town with air pollution, taking enough B vitamins could significantly impact your health.

B12 is especially important for men as they age. Many of the medications taken for heart disease and other common male problems keep the body from absorbing this nutrient. The result is that many men are deficient in this important vitamin.

3. Antioxidants

Antioxidants such as vitamin A, C and E are crucial to preventing tissue breakdown and aging. Our bodies produce free radicals in normal cellular processes, which can accumulate and cause a great deal of damage as we age. Anti-oxidants help to remove these free radicals before they can cause damage. Not only does this slow aging, but it also can help to prevent diseases that are unfortunately common in men such as cancer, heart disease, stroke and dementia.

4. Vitamin K

Vitamin K is well known for being important for bone health and for maintaining good clotting. However, there are other benefits to this vitamin for men. Vitamin D has been found in several research trials to reduce heart disease, which is one of the top killers of men. Because it is found mainly in leafy greens, broccoli and similar foods that are not eaten enough in the Western world, many men may benefit from a supplement.

5. Magnesium

Magnesium is a mineral that is not just important for maintaining healthy muscles and blood vessels but as an electrolyte that helps our bodies to run more efficiently. Without enough of this mineral, people may suffer muscle spasms, hypertension, headaches and a variety of other health complaints. Unfortunately, the amount of magnesium in our food supply has become depleted in modern times. In addition, modern men are subject to a wide range of conditions that lower magnesium levels such as stress and excessive workouts. If you’re a man and you aren’t taking a supplement or a multivitamin that contains ample amounts of magnesium, you probably aren’t getting enough.

6. Omega-3 Fish Oils

Omega-3 fish oils may not technically be a vitamin, but they function as one in the male body. These oils help to lubricate joints, reduce rates of heart disease, promote healthy mood and cognitive function and otherwise improve your whole body health. Because we can only get these oils from certain types of oily fish, the average man simply does not take in enough. Taking an omega-3 supplement will improve your health by ensuring that you always get enough of these oils.

Vitamins for Men Throughout the Lifespan

Getting enough of the right vitamins is not just important in youth, but as we age as well. In fact, older men have very special dietary needs. Vitamin B12 keeps your muscles and other tissues healthy, while vitamin B6 ensures that you have the healthy blood supply you need for high energy and effective healing. Vitamin D and calcium are also important in preventing osteoporosis and bone loss as men age.

How can you make sure that you get enough of these essential vitamins for men? Eating a variety of healthy foods is a start, but it is not enough for many people. Our soils have been depleted of many nutrients, leaving our food without enough of the vitamins we need. Taking a multivitamin is the best answer for many modern men. This is a simple way to ensure that you get all of the vitamins that you need to be healthy over a long lifetime.

Magnesium Benefits for Men Not Limited to Heart Health

Jun 03 by Ewcopywriting Leave a Comment

Modern food tends to be over-processed and depleted of many of the nutrients we need for optimal health. Not too long ago, people focused on both getting enough calories and sufficient amounts of important vitamins; dietary deficiencies were mainly seen in people who were underfed or people living in extreme circumstances. Although people in the West now get plenty of calories, we suffer from a lack of vitamins and minerals. Magnesium is one important mineral with a growing number of deficiencies in the developed world. This could have immense effects on male health due to the many magnesium benefits for men.

A Trace Mineral With Huge Effects

Many reading this may wonder: “What exactly does magnesium do for your body that is so important?” It might be better to ask what magnesium doesn’t do. Magnesium is an integral part of hundreds of enzymatic reactions in the human body that control everything from our metabolism to our sleep cycles. It also is important for dealing with stress in a healthy way. Stress raises blood pressure and otherwise places additional demands on our body; most of these new demands involve magnesium in some way.

Without optimal levels of magnesium, people may suffer from a variety of health problems, including cardiovascular disease, metabolic diseases such as diabetes, hypertension and chronic headaches. Even tiny magnesium deficiencies can cause a variety of symptoms such as fatigue, insomnia, anxiety, depression and muscle aches. Insomnia also has been linked to low magnesium levels. While these are problems that may affect all people, the problems that come with a low magnesium level appear to be especially severe for men.

Magnesium Benefits for Men

There are several ways that taking in plenty of magnesium may especially benefit men. First, magnesium appears to significantly lower the risk of cardiovascular diseases, including heart attack. These diseases tend to disproportionately affect men. Prevention is key, and in this case getting enough magnesium is important as that prevention.

Second, high plasma levels of magnesium may actually prevent prostate cancer. Men with a high calcium-to-magnesium ratio were found to have higher rates of this dreaded disease. Calcium and magnesium levels tend to be inverse due to the way these minerals interact with each other, so taking a calcium supplement without taking a magnesium one may actually be depleting your body of the nutrients it needs to thrive.

Why Are Americans So Magnesium Deficient?

There is no reliable way to test for magnesium levels because so much of our stores are stored in our cells at any given time rather than carried in our bloodstream. However, many researchers estimate that the majority of Americans are deficient in this mineral—as many as 70 to 80 percent. It is easy to see why when you examine the American diet and lifestyle. Most magnesium in the human diet traditionally came from eating plant foods such as greens, nuts and beans that had grown in magnesium-rich soil. Now, people rarely eat these things in significant amounts. In addition, modern soil is almost always depleted of this mineral. The result is that many men could be eating a lot of foods that are considered magnesium-rich while still deficient in this mineral… and suffering the health effects.

In addition, we now have more activities that deplete magnesium levels. Magnesium is a part of stress reactions, so we deplete this nutrient when we struggle with anxiety, depression or just plain worry. This leaves less of this mineral for dealing with cell processes and otherwise promoting good cardiovascular health. In addition, modern people tend to eat large amounts of processed foods, which have had the high magnesium parts such as the rinds and husks removed. The Western diet is structured so that most people will have an insufficiency of this mineral.

Natural Ways to Get More Magnesium

There are several ways to ensure that you are getting enough magnesium in your diet. Consider choosing magnesium-rich foods such as:

spinach, chard, and other leafy greens
almonds, cashews, and other unprocessed nuts
amaranth
mackerel, salmon, and other oily fish
seeds such as pumpkin or sesame seeds

However, because modern food is increasingly depleted of magnesium, consider also taking a supplement. The National Institutes of Health recommend that men take at least 400 mg a day. However, many doctors who are experts on magnesium deficiency say that three milligrams per pound of body weight should be the minimum. This means that men who need more magnesium in their diet will need to work hard to get enough of this trace mineral.

Good health is a modern obsession. Most people are actively looking for ways to enjoy better health and to live a longer, happier life. Getting enough nutrients is an important part of good health. Although the modern depleted diet makes it difficult to get enough of the vitamins and minerals that we need, there are many supplements on the market that can boost your intake.