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300 Reasons You Need More Magnesium

Okay, exhale. I'm not planning to spell out all 300 -- but that's how many vital bodily functions require this mighty mineral: magnesium. Yet three out of four of us don't get as much magnesium as we need, according to Elizabeth Somer, RD, author of The Essential Guide to Vitamins and Minerals. So there's a 75% chance that you're low on it, yet you've probably never given the mineral a second thought. Why? Partly because magnesium just isn't a headline grabber -- yet -- like calcium, folic acid, and iron. But it should be. Here are seven key reasons why getting enough is so important. (We'll save the other 293 for another day).

Magnesium helps you cope with stress. Stress hormones drain magnesium from the body, and low magnesium raises stress hormones. In this chicken-and-egg situation, getting enough gives you an edge in both directions.

It keeps your blood pressure healthy. Magnesium works with sodium, calcium, potassium, and other minerals to help regulate blood pressure.

It helps curb PMS. During the last two weeks of the menstrual cycle, magnesium levels drop, which can contribute to water retention, cramping, headaches, and an oversensitive nervous system. Getting 320 milligrams (mg) of the mineral a day could help counter these problems.

It cuts your diabetes risk by a third. Shortages can lead to insulin resistance, a condition that sends your blood sugar soaring, which is almost an engraved invitation for diabetes.

It's a must for sturdy bones. More than 50% of your body's magnesium is in your bones. Shortages disturb the calcium balance and bone metabolism, raising your risk of osteoporosis.

It could spare you a heart attack. Research suggests that magnesium reduces the formation of artery-blocking blood clots.

And it may prevent painful gallstones. Magnesium deficiency boosts bad triglycerides and lowers good HDL cholesterol -- both encourage cholesterol-filled gallstones.

So, how much do you need . . . and how do you get it?

Women need about 320 mg of magnesium a day; men, about 420 mg. Here's an example of all it takes to get that much from a day's worth of eating:

For women:
1 glass of soymilk for breakfast
2 slices of 100% whole-wheat bread on your lunch sandwich
1 palmful of almonds for an afternoon snack
1/2 cup of brown rice and 2 cups of spinach salad for dinner

For men:
Same menu as above, but add 2/3 of a cup of kidney beans to dinner.

Other good daily food sources of magnesium include nuts in general, oatmeal, shredded wheat, wheat bran, bran flakes . . . hmm, notice a trend here? Yes, whole grains are a spiffy source of magnesium -- and there's a bonus: Eating 6 servings of whole grains a day can make yourRealAge as much as 4 years younger. Nice.

Bad Habits That Cause Knee Pain: Are You Guilty of #3?

Don't let knee pain keep you from hiking up Machu Picchu, beating your friends in ping –pong or tennis, or even getting out of the chair to go (anywhere). Take steps to prevent that pain by nixing these habits:

1. Going back for seconds. And thirds. Obesity is one of the biggest risk factors for osteoarthritis because it speeds the breakdown of cartilage. Plus, every extra pound you carry puts 3 pounds of pressure on your knee joints when you walk and 10 pounds when you go down stairs or run. Dropping pounds may be the most important thing you can do to prevent a serious knee problem. In fact, overweight people who lost just 11 pounds cut their risk of osteoarthritis in half. What's making your joints hurt? Take the JointAge Test!.


2. Getting too cushy with the couch. Without regular exercise, your muscles weaken, leaving your joints without ample support, which makes you vulnerable to misalignment. Focus on low-impact activities that build stamina, strength, and flexibility, such as yoga, walking, biking, swimming, and weight lifting. Check out some of our free exercise videos for low-impact workouts you can do at home.


3. Getting in a slump. We mean slumping over your desk or slouching when you stand. Just as an out-of-alignment car puts irregular wear on your tires, an off-kilter body messes with your knees. If you're standing right, your knees are slightly bent (not locked), your abdominal muscles are engaged, your head is centered over your body, and your weight is evenly distributed between your feet.