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9 Tanda Kekurangan Magnesium, Perburuk Kualitas Hidup Anda

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Kekurangan magnesium. Foto: dailymail.co.uk.
Kekurangan magnesium ternyata bisa memperburuk kualitas hidup Anda. Dan itu tidak hanya sekedar menyebabka beberapa penyakit seperti insomnia, depresi, dan kelelahan. Tetapi kekurangan magnesium bisa lebih dari itu.

Dr Michael Moseley membahas masalah kekurangan magnesium ini. Ia menjelaskan secara gamblang, bagaimana mineral yang tampak sederhana ini dapat mengobati berbagai penyakit umum termasuk migrain dan konstipasi.

Lantas di mana saja sumber-sumber penting dari magnesium, dan seberapa banyak yang harus kita konsumsi? Berikut penjelasannya.

Magnesium mudah ditemukan dalam beras merah, sayuran berdaun hijau, kacang-kacangan, alpukat, kacang almond dan coklat hitam. Kebanyakan dari kita tidak mendapatkan secara cukup, dari jumlah yang kita butuhkan.

Dikutip dari Daily Mail, satu studi terhadap 8.000 orang Inggris oleh Mineral Check menemukan, sekitar 70 persennya memiliki tingkat megnesium rendah.

Magnesium adalah mineral penting yang memainkan peran penting, dalam lebih dari 300 reaksi enzimatik yang berbeda dalam tubuh setiap hari. Penelitian menunjukkan, jumlah yang cukup bisa membuat tidur malam nyenyak dan mengurangi gejala sindrom kaki gelisah.

Berikut adalah beberapa tanda kunci, jika Anda kekurangan magnesium yang harus diketahui.


1. Tidak bisa tidur

Studi telah menunjukkan bahwa ketika tingkat magnesium terlalu rendah, lebih sulit untuk tetap tidur.

Magnesium berkontribusi pada fungsi normal sistem saraf. Sehingga menawarkan dukungan sistem saraf, yang kemudian dapat membantu gangguan tidur. Ini dikatakan oleh Rick Hay, pakar gizi dan penulis The Anti Aging Food & Fitness Plan.

Magnesium meningkatkan neurotransmitter kimiawi di otak yang disebut gamma-aminobutyric acid (GABA), yang mendorong relaksasi dan juga tidur. Tingkat GABA yang rendah di tubuh bisa menyulitkan untuk rileks.

Sebuah penelitian di tahun 2012 menemukan, bahwa magnesium 500 miligram yang dikonsumsi selama delapan minggu sebelum tidur, memiliki perbaikan kualitas tidur Anda.

2. Mengalami depresi

"Magnesium memiliki peran dalam pengaturan hormon dan juga dapat membantu keseimbangan gula darah yang dapat membantu mengatasi masalah mood seperti depresi dan kecemasan," kata Hay.

Positif neurotransmiter di otak seperti serotonin diatur oleh magnesium. Dan neurotransmitter semacam itu sangat penting untuk suasana hati yang stabil.

Periset tahun lalu menerbitkan sebuah penelitian di jurnal PLoS One, yang menemukan bahwa orang dewasa yang mengonsumsi 248 miligram magnesium sehari, selama enam minggu, mengalami peningkatan yang signifikan dalam tingkat depresi dan kecemasan.

3. Terkena migrain

Jika Anda termasuk salah satu dari tujuh orang yang terkena migrain, suplemen magnesium bisa membantu.

"Meski bukti peran magnesium dalam perawatan migrain terbatas, ini sangat menjanjikan," kata Hay.

Faktanya, satu studi yang dipublikasikan di European Journal for Neutraceutical Research menemukan, bahwa menggunakan semprotan Minyak Magnesium topikal dari BetterYou selama periode tiga bulan, membantu memperbaiki keparahan dan frekuensi gejala.

4. Mendambakan makanan tertentu

Mengidam makanan tertentu dapat mengindikasikan kekurangan gizi. Dan jika itu adalah cokelat yang paling Anda idam-idamkan, kekurangan magnesium bisa menjadi alasannya.

Beberapa ahli menyarankan apa yang sebenarnya kita idamkan saat kita ingin cokelat sebelum menstruasi adalah magnesium. Tingkat tertinggi ditemukan pada coklat gelap, yaitu lebih dari 60 persen kakao.

5. Mengalami kejang otot

Sebagai relaksan otot, magnesium bekerja bersama kalsium untuk mengatur pergerakan otot. Jika Anda memiliki terlalu banyak kalsium dan magnesium tidak cukup, otot-otot dari bagian manapun dari tubuh Anda bisa mengalami kejang. Ini bisa menyebabkan kram kaki, nyeri otot, sesak dan nyeri umum, menurut Pak Hay.

6. Menderita mata berkedut

"Salah satu cara paling umum yang dapat dilakukan defisiensi magnesium adalah melalui kedutan mata," Hay menjelaskan.

Itu adalah gejala yang berhubungan dengan kemampuan mineral untuk mengatur pergerakan otot. Terlalu sedikit dan otot Anda, termasuk mata Anda, bisa kejang dan kedutan.

7. Memiliki detak jantung yang tidak teratur

Magnesium membantu menjaga irama jantung normal. Dan dokter terkadang melakukannya secara intravena (IV) di rumah sakit, untuk mengurangi kemungkinan fibrilasi atrium dan aritmia jantung (detak jantung tidak teratur).

Ini penting bagi irama jantung yang sehat karena terlibat dalam mengangkut mineral lain, seperti kalsium dan potassium ke dalam sel.

Defisiensi magnesium meningkatkan detak jantung dan tidak teratur yang dikenal sebagai aritmia. Dalam sebuah penelitian terhadap wanita, kekurangan magnesium dikaitkan dengan risiko kematian jantung mendadak.

8. Selalu capek

"Magnesium adalah bagian dari sistem produksi energi alami tubuh dan berkontribusi pada pelepasan energi," kata Rick Hay.

Tingkat energi dan kelelahan yang rendah telah dikaitkan dengan kadar magnesium rendah di dalam tubuh. Karena magnesium dibutuhkan tubuh untuk menghasilkan adenosine tri-phosphate (ATP), yang penting untuk menciptakan energi.

9. Berjerawat, eksim atau masalah kulit lainnya

Magnesium sangat bagus untuk mengurangi peradangan, yang sering menyertai kelainan kulit seperti jerawat, eksim, psoriasis dan rosacea.

Dalam sebuah penelitian terhadap lebih dari 3000 wanita pasca menopause, peningkatan asupan magnesium bertanggung jawab untuk mengurangi tiga biomarker yang terpisah untuk peradangan: CRP (protein C-reaktif), TNF (tumor necrosis factor alpha), dan IL6 (interleukin-6).

Mandi dengan campuran magnesium, dianggap sebagai pengobatan untuk masalah kulit terkait peradangan seperti eksim. Magnesium juga membantu mengatur vitamin D, yang penting untuk kesehatan kulit.

Suplemen magnesium apa yang perlu Anda ketahui


Mengambil suplemen magnesium oral kadang bisa menyebabkan gangguan perut, kata Hay. Dan jika Anda menderita masalah seperti irritable bowel syndrome (IBS), Anda mungkin juga memiliki masalah dengan menyerap cukup magnesium dari suplemen oral.

Mengambil magnesium melalui kulit telah terbukti menyebabkan penyerapan yang lebih baik, ia menjelaskan. Karena akan terus melepaskan dan melewati sistem pencernaan, mencapai aliran darah secara lebih langsung.

"Untuk penggunaan cepat, magnesium klorida memiliki tingkat penyerapan yang mengesankan," kata Hay.

Memang, satu studi tentang magnesium transdermal menemukan bahwa menggunakan magnesium pada kulit diserap lima kali lebih cepat daripada tablet atau kapsul tradisional.

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