The relationship between magnesium consumption and improvement of menopause symptoms

I work out every morning (yes, every morning), eat right and live the “wellness”, but like many good people – I also experience the pre-menopause, known as perimenopause – for its many symptoms. And if these are the feelings in the preliminary stage, I decided to start preparing my body for the real thing – menpause.Perimenopause or menopause – what’s the difference?

Menopause – “menopause” Menopause, usually occurs at the point in time when the woman does not get a period for 12 consecutive months, around the age of 51, but it can occur earlier. Symptoms such as: hot flashes, night sweats, moods and sleep disturbances – all of these are common and can significantly affect our quality of life.

Pre-menopause – “Premenopause”, is a stage that usually begins already in a woman’s 40s, and sometimes even earlier.

The role of magnesium in menopause

Magnesium is an essential mineral for the body, especially for menopausal women. It is involved in more than 300 biochemical reactions in the body, essential for maintaining muscle and nerve function, supporting the immune system, regulating heart rate and building strong bones. Here are some good reasons to make sure your body is getting enough of it.

Relief from hot flashes and night sweats

A study, titled: “Phase II Pilot Trial of Magnesium Supplementation to Reduce Menopausal Hot Flashes,” published in 2011 investigated the effects of magnesium supplementation on the frequency and severity of hot flashes and night sweats in menopausal women. The study found that magnesium supplementation reduced the frequency of hot flashes by 41.4%, which also alleviated symptoms such as fatigue and distress, and contributed to the comfort and quality of sleep.

Mental health support

Another study Entitled “Magnesium Intake and Depression in Adults”, published in 2015 found that low magnesium intake was significantly associated with a higher risk of depression. One of the phenomena discussed in menopause is changes in mood – hence, magnesium may improve these feelings.

improving the quality of sleep

A study published in the Journal of Research in Medical Sciences in 2012 examined the effect of magnesium supplementation on insomnia. Although not exclusively focused on menopausal women, participants who received magnesium supplementation reported significant improvements in sleep efficiency and duration. The study found that magnesium helps regulate sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.

Maintaining bone mass

A 2013 review showed that maintaining normal levels of magnesium is essential for the integrity of bones in the body.

How do you incorporate magnesium into your daily life?

There are several ways that allow the body to get the magnesium it needs:

Nutritional sources: Green vegetables, nuts, seeds, whole grains, legumes, avocados, bananas and dark chocolate.

Food Additives: Various magnesium supplements available in the market in many forms.

Local Applications: It turns out that magnesium can also be absorbed through the skin, such as by applying magnesium oil, or Epsom salt baths, which is actually magnesium.

Bath: Add 2 cups of Epsom salt to a hot bath and soak for a minimum of 15-20 minutes.

The foot soak: for a simpler option, you can melt a cup of Epsom salt in a foot bath and soak your feet for 20-30 minutes.

Important – if you experience tingling or other unpleasant symptoms when using magnesium oil or Epsom salt baths, you can dilute it with water, apply it on a layer of moisturizer or coconut oil (to create a barrier that can reduce irritation), perform a test on a small area before Use, shorten the application time or apply the oil to different areas of the body every day to avoid over-stimulation on one point.

The writer is Einav Burstein, consultant and guide for natural nutrition and a healthy lifestyle. to Instagram of Einav