Magnesium
Over 75 percent of women are deficient in magnesium, according to naturopaths. When you reach the menopause stage, healthcare providers suggest supplementing your magnesium intake, as it is an anti-anxiety and anti-stress mineral. Based on study results, magnesium can raise the levels of serotonin, which helps improve mood and reduce hot flashes. In addition, researchers have conducted several studies showing magnesium is effective in giving you a deeper, restful sleep, with a suggested dosage of 700mg per day.
You can buy magnesium citrate powder or get it from various foods. Magnesium is a co-factor in over 300 enzyme systems in humans that regulate various biochemical reactions, such as regulating blood pressure, controlling blood glucose, and helping nerve and muscle function and protein synthesis.
Good sources of magnesium are almonds, bananas, avocado, broccoli, dark chocolate, cashews, seeds (sunflower, sesame, or pumpkin), white, red, and black beans, oatmeal, Swiss chard, spinach, tofu, soybeans, salmon, mackerel, and halibut.
While many foods are rich in magnesium, most people do not include magnesium-rich foods in their diet. They often rely on processed foods instead. Moreover, many people eat only small amounts of whole grains, vegetables, lentils, and beans.
