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Anxiety and Depression are as common as most of the non-communicable diseases like hypertension, diabetes and dyslipidemia. The impact of these psychological malfunctions is sometimes more serious than those of physical illnesses. Hence, any remedy or solution to chase away anxiety and depression is worth discussing.
According to science, Magnesium is one of the fighters against these common psychological imbalances. It is an essential mineral that plays a crucial role in various physiological processes in the body, including nerve function, muscle contraction, and mood regulation. Even though the exact mechanism of how magnesium can help alleviate symptoms of anxiety and depression is unclear, there are some suggestions about its action.
Magnesium is believed to be involved in,
Neurotransmitter regulation
Neurotransmitters are responsible for mood changes and stability. Among many, serotonin which is often referred to as the “feel-good” neurotransmitter, plays a key role in mood regulation, and insufficient levels have been linked to depression and anxiety. Magnesium is involved in the regulation of these neurotransmitters. Especially it helps regulate the release and function of serotonin in the brain.
Stress response
Magnesium has been found to modulate the hypothalamic-pituitary-adrenal (HPA) axis, which is a key system involved in the body’s response to stress. By modulating this axis, magnesium may help to mitigate the effects of stress and reduce symptoms of anxiety and depression.
Neuroprotection
Magnesium has neuroprotective properties, which means it helps protect the brain from damage and dysfunction. Research suggests that magnesium may protect against the neurotoxic effects of stress hormones, which can contribute to the development of anxiety and depression.
GABA activity regulation
Gamma-aminobutyric acid which is commonly called GABA is a neurotransmitter that has calming effects on the brain. Magnesium plays a role in regulating GABA receptor function, which may contribute to its anxiolytic or anti-anxiety effects.
Inflammation reduction
Chronic inflammation has been linked to the development of mood disorders such as depression and anxiety. Magnesium exhibits anti-inflammatory properties, and by reducing inflammation, it may help alleviate symptoms of these conditions.
Providing quality sleep
Magnesium is known to improve sleep quality by regulating neurotransmitters involved in sleep-wake cycles and by promoting relaxation. Better sleep quality can in turn positively impact mood and reduce symptoms of anxiety and depression.
Help alleviating anxiety and depression is not the only thing magnesium is involved in. It plays a vital role in the body, contributing to various functions such as muscle function, migraine prevention, blood pressure regulation, and bone health. While it’s not a cure-all, maintaining adequate magnesium levels may help reduce the risk of bone fractures, heart disease, and stroke. As it plays a vital role in activating enzymes, producing energy, and regulating other nutrients, deficiency can give rise to health problems.
Although true magnesium deficiency is rare, insufficient levels can lead to adverse effects like sleep disturbances, irritability, muscle spasms, and low blood pressure. As we know so far, decreased Magnesium levels can also lead to anxiety and stress.
Now we need to know how to get the essential amounts of magnesium. One of the best ways is through diet. Magnesium-rich foods include Leafy green vegetables such as spinach, kale, and Swiss chard, Nuts and seeds like almonds, cashews, and pumpkin seeds, Whole grains like brown rice, quinoa, and oats, Legumes such as black beans, chickpeas, lentils, Avocado and Bananas. There are also some food such as cereals and beverages fortified with magnesium.
If you’re unable to get enough magnesium from your diet alone or is having a magnesium deficiency, you can consider taking magnesium supplements. If you are unsure about supplements, another good option is the Epsom salt bath. Soaking in an Epsom salt, or crystalized magnesium sulfate bath can allow magnesium to be absorbed through the skin.
From now on, be aware of your Magnesium intake to be free from anxiety and depression.
