Take cardiovascular disease from high risk to lower with these simple tips. ( Magnesium Protects Against Stroke, Heart Disease and Diabetes ETc from webMD & OTHERR'S INTERNATE SOURCES )
Magnesium Protects Against Stroke, Heart Disease and Diabetes
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magnesium benefits
Story at-a-glance
People who consume the highest magnesium levels have remarkably lower incidences of coronary heart disease, stroke and type 2 diabetes, a new study reveals
Research over several decades pointed to low magnesium as the culprit in atherogenesis and other heart-related issues, but it was ignored while scientists focused on cholesterol and high saturated-fat diets
Studies show that when calcium and magnesium intake aren’t on an even keel, the risk of heart disease increases
While doctors have focused on cholesterol as the problem and prescribed statins for more than 20 years, this hasn’t changed the fact that heart disease is still the No. 1 killer in the U.S.
By Dr. Mercola
If you're looking for a way to decrease your risk of developing coronary heart disease, stroke and type 2 diabetes, new research has revealed profound results from starting a simple new habit: consuming an extra 100 milligrams (mg) of magnesium via your food on a daily basis.
Researchers at Zhejiang University and Zhengzhou University in China found that more than 1 million people across nine countries who consumed the most magnesium tested out with a 10 percent lower risk of coronary heart disease, a 12 percent lower stroke risk and a 26 percent lower risk of type 2 diabetes.
Regarding the new research, which was published in Biomed Central,1 lead study author Fudi Wang, Ph.D., explains:
"Low levels of magnesium in the body have been associated with a range of diseases, but no conclusive evidence has been put forward on the link between dietary magnesium and health risks.
Our meta-analysis provides the most up-to-date evidence supporting a link between the role of magnesium in food and reducing the risk of disease ... Our findings will be important for informing the public and policy makers on dietary guidelines to reduce magnesium deficiency-related health risks."2
Wang said in a Medical Xpress news release3 that although current guidelines recommend that men take about 300 mg of magnesium a day, and women 270 mg per day, deficiencies in this mineral are still common, affecting anywhere between 1.5 percent to 15 percent of the population.
The researchers hope this new information serves to not just encourage people to make sure they're getting adequate magnesium, but to prompt policy makers to change dietary guidelines, which could diminish the number of magnesium deficiency-related diseases.
Heart Issues Linked to Low Magnesium, but Science Takes a 'Wrong Turn'
In 2013, the upshot of a "groundbreaking" review covering what was known about cardiovascular disease from as early as 1937 found that low magnesium levels —not high cholesterol or consumption of too much saturated fat —are the leading cause of many aspects of heart disease.
The 10-year review, conducted by research scientist and author Andrea Rosanoff, Ph.D., was based on the earlier research of Dr. Mildred Seelig, who studied the relationship between magnesium and cardiovascular disease for more than 40 years. Seelig noted:
"These numerous studies have found low magnesium to be associated with all known cardiovascular risk factors, such as cholesterol and high blood pressure, arterial plaque build-up (atherogenesis), hardening of the arteries and the calcification of soft tissues.
This means we have been chasing our tails all of these years going after cholesterol and the high saturated-fat diet, when the true culprit was and still is low magnesium."4
As early as 1957, Rosanoff says, it was very clear that low magnesium was "strongly, convincingly, a cause of atherogenesis and the calcification of soft tissues. But this research was widely and immediately ignored as cholesterol and the high saturated-fat diet became the culprits to fight."
The "wrong turn" scientists took when the research was so clear, Rosanoff asserts, created a trajectory in the way heart disease and other cardiovascular issues have been dealt with across the board. This had resulted in entire populations failing to balance their magnesium intake with their calcium intake, and it's getting worse.
Studies continue to show that when calcium and magnesium intake aren't on an even keel, Rosanoff asserts, the risk of heart disease increases.
Evidence 'Much Too Compelling to Ignore'
Medical and naturopathic doctor Carolyn Dean, a member of the Nutritional Magnesium Association's Medical Advisory Board, asserts that it's obvious that cholesterol isn't the cause because statins have been the answer doctors have turned to for their patients for two decades, but heart disease is still the No. 1 killer in America.
Although there are many other medical conditions that can be attributed to low magnesium levels, Dean listed six of the most debilitating:
Hypertension (high blood pressure)
Type 2 diabetes
Problems optimizing cholesterol levels
Heart arrhythmia
Angina
Heart attack
Celebrity dietician Ashley Koff, also a member of Prevention magazine's advisory board, noted that magnesium has rightfully received increased attention as a critical nutrient in relation to optimal health. Further, she believes that correcting levels of magnesium intake recommendations is one of the most critical health issues today.
"There are many challenges to achieving adequate intake of magnesium in the modern diet; thus I consider magnesium part of the essential nutrients to supplement daily and — in light of this review, specifically — crucial to preventing cardiovascular disease across patient populations."5
In one study, scientists found in a March 2017 study that hypertension was inversely associated with magnesium in children living in higher altitude areas of Argentina.6
Another three-month, randomized, double-blind, placebo-controlled study revealed that magnesium supplementation improved the metabolic status of obese and pre-diabetic patients with mild cases of chronic kidney disease.7
W study, scientists found in a March 2017 study that hypertension was inversely associated with magnesium in children living in higher altitude areas of Argentina.6
Another three-month, randomized, double-blind, placebo-controlled study revealed that magnesium supplementation improved the metabolic status of obese and pre-diabetic patients with mild cases of chronic kidney disease.7
What Makes Magnesium Intake so Important?
Dr. Mehmet Oz, host of the nationally syndicated and Emmy Award-winning Dr. Oz Show, as well as vice-chair and professor of surgery at Columbia University, says magnesium is essential for helping regulate metabolism, and it helps lower blood pressure and dilate arteries.
Additionally, Oz asserts, arguably 3 of every 4 people in the U.S. fail to get the amount of magnesium they need, which means they're magnesium deficient.
While the World Health Organization (WHO) recommends 400 mg to 500 mg of calcium, Dean advises a 1-to-1 balance with magnesium, with calcium consumed through your diet and adding vitamin D doses along with vitamin K2, "and all of these measures combined will protect your bones as well as your heart."
Wang's research analyzed data from 40 epidemiological studies from 1999 to 2016, looking at the associations between dietary magnesium and different diseases. All the studies used self-reporting food frequency questionnaires from 24-hour dietary recall to determine magnesium levels, and they varied widely.
Biological, lifestyle, gender and study location factors were also taken into account. Afterward, he explained, the researchers performed a dose-response analysis for the effect of each 100 mg-per-day increase of dietary magnesium.
The conclusion of the study reinforced the study conclusion that increased consumption of magnesium-rich foods could be beneficial for overall health. Wang's press release noted:
"Magnesium is vital for human health and normal biological functions including glucose metabolism, protein production and synthesis of nucleic acids such as DNA. Diet is the main source of magnesium as the element can be found in foods such as spices, nuts, beans, cocoa … and green leafy vegetables."
Magnesium-Rich Foods: How to Naturally Combat Heart-Related Disease
Magnesium is the fourth-most abundant mineral in your body, and more than 300 enzymes rely on it to carry out normal muscle and nerve function related to energy, relaxed blood vessels, good teeth and bone formation and the regulation of insulin and blood sugar levels.8
Magnesium helps your body detox from toxins and helps synthesize glutathione. It also plays a vital role in your body's mitochondrial performance, and in improving your energy level. One very positive aspect of this mineral is that when your body has taken in the optimal amount, it simply flushes the rest away.
Dean, in her book "The Magnesium Miracle," recommends taking 200 mg per day, but parsed out in two or three doses, as it can have a laxative effect. Other scientists recommend taking almost twice that amount, but age and sex are factors to consider. Foods containing magnesium include:
Spinach
Collard greens
Swiss chard
Turnip greens
Beet greens
Broccoli
Brussels sprouts
Kale
Bok choy
Romaine lettuce
Raw cacao
Avocados
Nuts and seeds
Fruits and berries
Squash
Fatty fish (wild-caught Alaskan salmon), seeds, including pumpkin seeds and sunflower seeds, nuts, including cashews, almonds and Brazil nuts, and herbs and spices, including chives, coriander, cumin, parsley, mustard seeds, fennel, basil and cloves, also contain high amounts of magnesium, so as you can see, it's easy to include it in your diet.
On May 20 to 27, we launch Fluoride Awareness Week. We set aside an entire week dedicated to ending the practice of fluoridation. There's no doubt about it: Fluoride should not be ingested. Even scientists from the Environmental Protection Agency's (EPA) National Health and Environmental Effects Research Laboratory have classified fluoride as a "chemical having substantial evidence of developmental neurotoxicity.”
Furthermore, according to the Centers for Disease Control and Prevention (CDC), 41 percent of American adolescents now have dental fluorosis — unattractive discoloration and mottling of the teeth that indicate overexposure to fluoride. Clearly, children are being overexposed, and their health and development put in jeopardy. Why?
The only real solution is to stop the archaic practice of water fluoridation in the first place. Fortunately, the Fluoride Action Network (FAN) has a game plan to END water fluoridation worldwide. Clean pure water is a prerequisite to optimal health. Industrial chemicals, drugs and other toxic additives really have no place in our water supplies. So, please, protect your drinking water and support the fluoride-free movement by making a tax-deductible donation to the Fluoride Action Network today.
Together, Let's Help FAN Get to the Finish Line
This is the week we can get FAN the funding it deserves. I have found very few NGOs as effective and efficient as FAN. Its team has led the charge to end fluoridation and will continue to do so with our help!
So, I am stepping up the challenge. We are turning the tide against fluoride, but the fight is not over. I’m proud to play my part in this crucial battle. For the eighth year in a row, a portion of sales from purchases made on the Mercola online store, up to $25,000, will be donated to Fluoride Action Network. Please make a donation today to help FAN end the absurdity of fluoridation.
8 Ways to Avoid Heart Attacks and Strokes If You Have Diabetes
Although many people with type 2 diabetes worry about losing their vision or having an amputation, the greater risk is to the heart and brain.
HEALTH.COM February 11, 2015
protect-heart-doctor
1 of 10 Corbis
Protect your heart
Although many people with type 2 diabetes worry about losing their vision or having an amputation, the greater risk is to the heart and brain.
About 65% of people with type 2 diabetes die of heart disease or stroke. They are two to four times more likely to die of heart disease than people without diabetes.
"When someone does get a diagnosis of diabetes, they probably have had prediabetes for as long as 10 years," says Gerald Bernstein, MD.
"By the time their diagnosis is made, their risk for cardiovascular disease is extremely high. And then 10 years later, they will have their first cardiovascular event."
Advertisement
heart-attack-symptoms
2 of 10 Corbis
An enormous challenge
"People with type 2 diabetes are faced with an enormous challenge. Because they not only have the problem of glucose metabolism that has gone astray, but in most patients, they have an associated problem related to their cholesterol and to their blood pressure, and obviously their weight," says Dr. Bernstein, director of the diabetes management program at the Gerald J. Friedman Diabetes Institute at Beth Israel Medical Center in New York City.
"All of these things have to be attacked with the same vigor."
To help prevent heart attacks and stroke, the National Institute of Diabetes and Digestive and Kidney Diseases recommends the following steps.
follow-doc-orders
3 of 10 Getty Images
Control your blood sugar
If you've been prescribed medication, take it. To make sure your blood sugar is in the safe zone, get a hemoglobin A1C test at least twice a year.
This test measures the amount of glucose stuck to red blood cells, which is a sign of blood sugar control in the previous three months. (Aim for below 7%).
For a better sense of your daily blood sugar or how food affects it, you can prick your finger and use a blood glucose monitor to get a reading. (It should be 90 to 130 mg/dL before meals and less than 180 mg/dL one to two hours after eating.)
Advertisement
take-steps-diabetes-woman
4 of 10 Getty Images
Get active 30 minutes a day
Try to fit at least 30 minutes of physical activity into your daily routine. Walk a half hour every day, or 10 minutes after each meal. Skip the elevator or escalator and take the stairs instead. Park at the far end of the lot and hoof it to your destination.
t
almond-cereal-healthy
5 of 10 Corbis
Eat heart-healthy foods
Enjoy whole-grain breads and cereals, fruit, and vegetables, and cut back on foods loaded in saturated fat and cholesterol.
Also avoid processed foods with trans fat.
Advertisement
home-blood-pressure-test
6 of 10 Corbis
Check your blood pressure
Have your blood pressure checked regularly. It should be below 130/80 for most people.
lose-weight-mirror-waist
7 of 10 Getty Images
Shed pounds if you are overweight
A registered dietitian can help you—safely—lose weight. You need to plan meals carefully to get the nutrients you need, while keeping your blood sugar in the safe range.
Advertisement
doctor-quit-smoking-help
8 of 10 Getty Images
Kick the habit
If you smoke, try to quit. If you fail, don't give up or assume you just can't do it.
There are many ways to quit smoking, but one thing is for sure—most people must try over and over until they succeed.
cholesterol-label-0mg
9 of 10 Getty Images
Have your cholesterol checked
You should have your cholesterol tested at least once a year.
Aim for an LDL, or bad cholesterol, level that is below 100; an HDL, or good cholesterol, level that is above 40 if you're male and above 50 if you're female; and triglyceride level that is below 150.
Got Magnesium? Those With Heart Disease Should
By Janis Kelly
FROM THE WEBMD ARCHIVES
Nov. 9, 2000 -- Every cell in the body needs magnesium. It helps keep muscles strong and nerves alert. And a new study in the journal Circulation suggests that daily magnesium supplements can even help an ailing heart.
Lead author C. Noel Bairey Merz, MD, tells WebMD that magnesium supplements enabled heart disease patients to exercise for longer periods and appeared to protect their hearts from the stress of exercise. Magnesium also restored some of the blood vessels' ability to open up when the body needs more blood. Merz is director of the preventive and rehabilitative cardiac center at Cedars-Sinai Medical Center in Los Angeles.
Half of the patients in the study took a supplement containing 365 mg of magnesium twice a day for six months. The other half took a placebo. Merz tells WebMD that at the end of the study, the patients who took magnesium had better blood vessel function and their hearts showed less stress during treadmill exercise compared to the placebo group. Nearly three-quarters of the patients were magnesium-deficient at the beginning of the study, but their levels rose to nearly normal by the end.
WEBMD
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So what is it about magnesium that makes it such a friend to the body? It could be that magnesium helps the body's cells fend off stress. Magnesium-deficient cells also are more vulnerable to injury, and patients with heart disease may have greater need for magnesium, Merz says.
Carla A. Sueta, MD, PhD, who was not involved in the study, says, "we probably should move toward routine screening" for all patients with heart disease and offer supplements to all those found to be deficient. She cautions that the simple blood test available to doctors is not an accurate measure of magnesium levels. If the tests results are low, magnesium levels are probably very low in reality, so even someone with normal levels may still need supplements. Sueta is associate professor of medicine at the University of North Carolina at Chapel Hill, N.C.
Similar magnesium supplements are available over-the-counter in the U.S., but they might not provide similar benefits. "The product we used is from Germany, where supplements of this kind are regulated and quality is monitored," Merz says. "Because that is not the case in the U.S., it is impossible to know what you are getting in a supplement, or even whether it contains any magnesium at all. Patients who decide to try magnesium supplements available in the U.S. are probably fairly safe unless they have kidney problems," according to Merz.
However, he does suggest that people "follow the dietary recommendations to eat five to seven helpings of fruits or vegetables and two or three of nonfat dairy products every day. If everyone did that, we probably would not see the levels of magnesium deficiency we often find."
The most important food sources of magnesium are green vegetables like spinach, nuts, seeds, and some whole grains.
The research was funded in part by Asta Medica Co. Inc., manufacturer of the magnesium supplements used in the study.
WebMD Health News Reviewed by Gary D. Vogin, MD
© 2000 WebMD,
8 Ways to Avoid Heart Attacks and Strokes If You Have Diabetes
Although many people with type 2 diabetes worry about losing their vision or having an amputation, the greater risk is to the heart and brain.
HEALTH.COM February 11, 2015
protect-heart-doctor
1 of 10 Corbis
Protect your heart
Although many people with type 2 diabetes worry about losing their vision or having an amputation, the greater risk is to the heart and brain.
About 65% of people with type 2 diabetes die of heart disease or stroke. They are two to four times more likely to die of heart disease than people without diabetes.
"When someone does get a diagnosis of diabetes, they probably have had prediabetes for as long as 10 years," says Gerald Bernstein, MD.
"By the time their diagnosis is made, their risk for cardiovascular disease is extremely high. And then 10 years later, they will have their first cardiovascular event."
Advertisement
heart-attack-symptoms
2 of 10 Corbis
An enormous challenge
"People with type 2 diabetes are faced with an enormous challenge. Because they not only have the problem of glucose metabolism that has gone astray, but in most patients, they have an associated problem related to their cholesterol and to their blood pressure, and obviously their weight," says Dr. Bernstein, director of the diabetes management program at the Gerald J. Friedman Diabetes Institute at Beth Israel Medical Center in New York City.
"All of these things have to be attacked with the same vigor."
To help prevent heart attacks and stroke, the National Institute of Diabetes and Digestive and Kidney Diseases recommends the following steps.
follow-doc-orders
3 of 10 Getty Images
Control your blood sugar
If you've been prescribed medication, take it. To make sure your blood sugar is in the safe zone, get a hemoglobin A1C test at least twice a year.
This test measures the amount of glucose stuck to red blood cells, which is a sign of blood sugar control in the previous three months. (Aim for below 7%).
For a better sense of your daily blood sugar or how food affects it, you can prick your finger and use a blood glucose monitor to get a reading. (It should be 90 to 130 mg/dL before meals and less than 180 mg/dL one to two hours after eating.)
Advertisement
take-steps-diabetes-woman
4 of 10 Getty Images
Get active 30 minutes a day
Try to fit at least 30 minutes of physical activity into your daily routine. Walk a half hour every day, or 10 minutes after each meal. Skip the elevator or escalator and take the stairs instead. Park at the far end of the lot and hoof it to your destination.
Advertisement
almond-cereal-healthy
5 of 10 Corbis
Eat heart-healthy foods
Enjoy whole-grain breads and cereals, fruit, and vegetables, and cut back on foods loaded in saturated fat and cholesterol.
Also avoid processed foods with trans fat.
Advertisement
home-blood-pressure-test
6 of 10 Corbis
Check your blood pressure
Have your blood pressure checked regularly. It should be below 130/80 for most people.
lose-weight-mirror-waist
7 of 10 Getty Images
Shed pounds if you are overweight
A registered dietitian can help you—safely—lose weight. You need to plan meals carefully to get the nutrients you need, while keeping your blood sugar in the safe range.
doctor-quit-smoking-help
8 of 10 Getty Images
Kick the habit
If you smoke, try to quit. If you fail, don't give up or assume you just can't do it.
There are many ways to quit smoking, but one thing is for sure—most people must try over and over until they succeed.
cholesterol-label-0mg
9 of 10 Getty Images
Have your cholesterol checked
You should have your cholesterol tested at least once a year.
Aim for an LDL, or bad cholesterol, level that is below 100; an HDL, or good cholesterol, level that is above 40 if you're male and above 50 if you're female; and triglyceride level that is below 150.
two-aspirin-hand
10 of 10 Getty Images
Ask about a daily aspirin regimen
Taking a low dose of aspirin every day may help reduce your risk of heart disease and stroke.
Daily aspirin isn't safe for everyone, so make sure to consult your doctor before taking it.
Take cardiovascular disease from high risk to lower with these simple tips.
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