Magnesium Manifesto

"There is no life without magnesium." -Mark A. Sircus

I feel so overwhelmed. There is simply so much to say, and I have no idea how to say it all coherently because my mind has been spinning with all this new, amazing information for almost a week. I'll do my best. (And I'll pepper as many of my research sources as I can fit in throughout the post, so I'd recommend clicking around and checking them out.)

Magnesium is incredibly important.  (Especially for pregnant women, but I'll get to that later.) Magnesium is probably most well-known for its partnership with calcium in muscle function--calcium contracts muscles, magnesium relaxes them.  But magnesium is actually involved in far more than that.  From what I gather, every time a nerve cell fires, magnesium is required to control the entry of calcium into the body's cells.

Dr. Christianne Northrup sums it up nicely when she says, "Magnesium is essential for the functioning of more than 300 different enzymes in the body, particularly those that produce, transport, store, and utilize energy. . . . In short, living without adequate levels of magnesium is like trying to operate a machine with the power off" (source).  And Mark A. Sircus, a magnesium proponent, describes magnesium as "the source of life" and "the lamp of life" because of its essential role in plant photosynthesis and human bodily functions (source).

As I've immersed myself in studying this amazing mineral over the past week, I have come more and more to see it with deep awe and reverence. Magnesium is at the core of all life and life-giving.  I'm in love with magnesium.

And, unfortunately, most of us are low on magnesium. Magnesium and calcium must be maintained in their proper balance in order to function correctly, but the average modern American consumes far more calcium than necessary and not nearly enough magnesium. That excess calcium can disrupt many important functions. Instead we should take in more magnesium than calcium or at least a 1:1 ratio.

There are myriad ways that magnesium deficiency can manifest itself in your body. Some of those are:

• Anxiety and panic attacks
• Asthma
• Nausea and vomiting
• Headaches and migraines
• Abnormal bowel function, constipation, etc.
• Heart disease
• High blood pressure 
• Muscle pain, cramps, and spasms
• Depression
• Hypoglycemia
• Kidney disease and kidney stones

And low magnesium can lead to several problems of particular interest to women, both pregnant and not pregnant:

• Recurrent miscarriages and premature labor
• Premenstrual syndrome
• Menstrual cramping and bloating
• Infertility caused by spasms in fallopian tubes
• Pregnancy leg cramps
• Pre-ecplampsia
(Source)  

So how do we ensure that we get enough magnesium?

Our ancient ancestors would have obtained more than enough magnesium through plants, nuts, and seeds from the earth's rich non-depleted soil and through soaking in the pristine ocean's limitless supply of magnesium chloride. With soils depleted of nutrients and oceans often too far away and/or full of toxins and pollutants, we aren't quite so lucky. But we can do our best with what we've got.

What are the best food sources of magnesium?

You pretty much can't go wrong with dark leafy greens, nuts, seeds, legumes, salmon, and whole grains.  Some of the best among those sources, according to The World's Healthiest Foods:

• Pumpkin seeds
• Spinach 
• Swiss chard
• Sunflower seeds
• Sesame seeds

Magnesium is also found in hard water.  One site I visited explained:

In a survey of 25 cities in the US, the lowest death rates from heart disease were found in areas where the drinking water supplied above average levels of magnesium. Part of Texas has the highest levels of magnesium in drinking water, and also the lowest cardiovascular mortality rates in the US Australia has some of the lowest drinking water magnesium levels, and also the highest cardiovascular death rate in the world.

How can we improve the body's ability to absorb dietary magnesium?

Avoiding or limiting certain magnesium-depleting foods and beverages will protect your body's magnesium stores, including:

• Soft drinks
• Sugar and refined carbs
• Excess unhealthy fats
• Alcohol 
• Caffeine
• Excess animal protein
• Certain medications, such as diuretics and steroids/corticoids

Increasing consumption of probiotics and prebiotics has also been shown to increase the absorption of essential minerals, in part because of their ability to break down the mineral-binding phytic acid in foods, releasing those formerly bound minerals for absorption. (See here)

Getting vitamin d through regular sunlight exposure will also improve your body's ability to retain magnesium and calcium.  Sunlight seems to do this more efficiently than vitamin d supplements. (See here) 

How else can we get magnesium?

Ocean water is a limitless source of magnesium chloride.  And, based on my internet research, magnesium is better absorbed through the skin than the gut.  If you live near a beach with clean water, regular soaks should benefit your magnesium levels.  For the rest of us, taking baths with epsom salts (magnesium sulfate) or magnesium chloride flakes will raise levels of magnesium in the body.

Magnesium is also available, of course, in oral supplements, but these can cause diarrhea in some people.

Pregnant Women, Listen up!

Clearly magnesium is essential for all of us, but I'm becoming convinced that maintaining adequate magnesium levels could reduce or eliminate a large portion of the pregnancy complications women encounter.  And, as I listed earlier, magnesium can also remedy many of the other complaints associated with our womanly cycles.

Dr. Christianne Northrup shared a story that illustrates what I'm talking about:

I was first introduced to magnesium during my obstetrical training, where I saw how effective magnesium sulfate was in preventing seizures and restoring normal blood pressure in pregnant women suffering from toxemia. Magnesium is also frequently given to women having preterm labor to stop contractions. It works! 

A good friend of mine, Alexa, had her third baby in 1994. About seven weeks before the baby was due, she started to have contractions that would only stop when she lay down. Because she was 2.5 centimeters dilated and almost fully effaced (conditions often present when a woman goes into labor with a full-term third child), she was put on bed rest. Luckily this helped, and she was able to avoid a lengthy stay at the hospital. After having her baby, Alexa was extremely run down, had frequent migraines, and severe muscle cramps. She decided to go to a Naturopath for help. He immediately diagnosed severe magnesium deficiency, and she was given weekly magnesium IVs to correct the imbalance. . . .
 
Alexa's OB/GYN was insistent that she get 1500 mgs of calcium every day to protect her baby's and her bones. He told her to take a couple of Tums, an antacid, any day she didn't get enough calcium from the food she ate. Tums contains calcium, and it was the calcium "supplement" he recommended to all his patients. (This was his strategy for keeping her calories from dairy fat down, too.) He never recommended that she increase her magnesium, just her calcium. It's not surprising that she had a magnesium deficiency after following his advice during three pregnancies.  (Source)

This story is frustrating for so many reasons.  But I want to focus on what Dr. Northrup says in the first paragraph.  Doctors know that magnesium helps women with toxemia and preterm labor.  So my question is... if they know it, why do they wait until a woman comes to the E.R. to pump her full of magnesium?  Why are they putting women on bed rest when they have preterm labor instead of teaching them about optimizing their magnesium levels?  Why aren't women with recurrent miscarriages or infertility or PMS or excruciating menstrual cramps being tested for low magnesium?!

Why aren't we all being told how crucial it is to keep our magnesium levels optimal?


I couldn't know this information and not share it.  So here I am.

Magnesium is crucial. 

Please spread the word.

Good news and bad news

The bad: Lyla's back. (Code name my h.s. girlfriends and I used in reference to our menstrual periods when our guy friends were around.) She arrived a few weeks ago, and she was heavy! Hey, I thought you might want to know, especially if you've been following my quest to "keep the monster at bay."

The good: She arrived without a demonic prelude! As in, no PMS! I was initially bummed to see Lyla's return, but the joy of having avoided my usual demons chased the woes quickly away. Plus I realized that Lyla's return will make following our preferred natural family planning technique possible again. Oh and I also didn't have any cramps which was unusual but delightful.

The most consistent changes I've made as part of my PMS game plan were eating (a lot) more mushrooms, purchasing/drinking organic milk and yogurt, using olive oil in place of lotion/moisturizer, taking more omega-3's and vitamin D, eating more almonds (huge stash in my fridge) and trying to get to bed earlier (I was doing pretty well until the holidays hit). I'm also in the process of a gradual weaning from shampoo/conditioner. I'm using a baking soda and water mixture with a bit of shampoo mixed in and vinegar for "conditioner" (Sorry if I smell like a salad these days... just blame it on the olive oil and vinegar). We also got BPA-free reusable water bottles for Christmas, and I've been really careful to avoid microwaving things in plastic (to avoid environmental estrogens). Apparently something's working. Yay! (Oops, I forgot olive oil in my pic. Dang.)

And, speaking of womanly cycles, I'm thinking of reading The Red Tent per Liz's suggestion. She says it's full of birthy-midwifey stuff. Sounds heavenly. I'll be checking it out from the library, I think... if I can ever figure out how to make time for reading books again.

Precious motherhood

May I never, ever, take it for granted...(Thanks for sharing, Amber!)

Keeping the monster at bay

It didn't dawn on me until the past week or so that I don't want my baby to sleep through the night... until I'm ready to have another baby. Here's why...

It was around the time my girls started sleeping longer stretches at night that my menstrual cycles returned. But back then I didn't have the sense to realize that being without a period every month was far more valuable (for me) than uninterrupted sleep. I longed and cheered for their extended sleep stretches. I didn't know myself and my body well enough, I guess. So my cycle returned after roughly 5-6 months and, with it, the beast.

You see... I would be my best self if I could spend the rest of my life either pregnant or exclusively breastfeeding. As in... having monthly cycles messes royally with that whole "pursuit of happiness" thing. PMS stinks. The few days before my period starts, it's like a nasty demon moves in and starts gnashing its teeth. I hate who I become. I hate the way I feel.

So I did some poking around on the internet the other day and found out about Lactational Amenorrhea Method (LAM). I think LAM is my new best friend. How did I not know about this before?!

LAM is primarily considered a form of birth control, but I don't intend to utilize it for that purpose. Even so, LAM is roughly 98% effective at preventing pregnancy in the first 6 months after birth when practiced correctly. You must answer "no" to each of these questions in order to rely on LAM:

* Have your menstral cycles returned?

* Are you supplementing regularly or allowing long periods without breastfeeding, either during the day (more than three hours) or at night (more than six hours)?

* Is your baby more than six months old?

Dr. Sears' website shares the following tips for using breastfeeding to delay ovulation:

1) Practice unrestricted breastfeeding without regard to schedules. Usually six to eight breastfeedings a day will suppress ovulation.

2) Don't train your baby to sleep through the night. (The milk-making hormones that suppress ovulation are highest between 1 a.m. and 6 a.m.) Nighttime nursing is important to the suppression of fertility. Sleeping with your baby facilitates unrestricted feeding at night.

3) All of baby's sucking should be at the breast, for comfort as well as food. Avoid the use of supplemental bottles and pacifiers.

4) Delay the introduction of solid foods until age six months or later. Solids should provide additional nutrition, not substitute for breastfeedings.

Fortunately I'm already doing most of these things. But before I learned about LAM, my resolve was wavering somewhat. Bubs is so interested in food and eating. I'm so tempted to introduce solids to him. And what sleep-deprived mother doesn't salivate at the thought of uninterrupted sleep? So I'm grateful to now have a clear purpose to motivate me--keeping the monster at bay. All of Dr. Sears' tips will be beneficial to my baby anyway, so it's all the more reason to embrace them whole-heartedly. I love LAM.

Here's hoping it all pays off. I'm encouraged by this statement from Dr. Sears

[R]esearch has shown that women who practice natural mothering according to the above rules will average 14.5 months without a period following childbirth. Remember, this is only an average. A few mothers will experience a return of menstrual periods by six months, others not until two or three years (source).

No period for years?! Music to my ears! :-)

For those who ache

I was perusing Kayce's Doula Journey today and found her post about infertility. She shares an article by Vita Alligood entitled, "Infertility Etiquette." I also found it at RESOLVE: The National Infertility Association.

Every once in a while I get thinking about how incredibly blessed and fortunate I am. I have only experienced a few short-term struggles to get pregnant (9 months and 5 months). I cannot even begin to comprehend the heartache of those women who spend years with anxious empty wombs. Becoming a mother was always my most cherished dream. I know I would have been utterly devastated to be denied that greatest wish. I learned a lot from Vita Alligood.

I must admit I'm guilty of "playing doctor." Vita Alligood urges, "Infertility is a complicated problem to diagnose, and reading an article or book on infertility will not make you an 'expert' on the subject" (source). While I've never claimed to be an expert, I am guilty of reading a few websites and thinking I have something to teach people who struggle with infertility. Even when I haven't outwardly proclaimed to have wisdom, I have often thought to myself, "There must be some explanation!" or "I wonder if they would just (fill in the blank with something I read on the internet) maybe that would work?" Who am I kidding?! I feel ashamed of myself. I want to let myself off the hook by acknowledging that my intentions were good. I just really wanted to help! But that doesn't excuse my arrogance.

There are several women in my life who struggle with this heartbreak. I thought a lot about them during my recent pregnancy and postpartum period. I wondered if seeing my bulging stomach and then tiny newborn caused them pain. No doubt it did. I would ask myself often, "How come I get to have this blessing and they don't? It's not fair!" Sometimes I feel guilty that pregnancy and childbirth are so easy for me. But I know it helps no one to punish myself for my blessings.

Vita Alligood concludes, "So, what can you say to your infertile friends? Unless you say 'I am giving you this baby,' there is nothing you can say that will erase their pain. So, take that pressure off of yourself. It isn't your job to erase their pain, but there is a lot you can do to lessen the load" (source).

So I resolve to stop "playing doctor." I resolve to do whatever I can to "lessen the load" of my friends who struggle. And I resolve to never take my children for granted or complain about them. No matter how difficult it is to be a mother at times, I would never wish those trials away because they mean I have children to love and be loved by, and they are beyond worth it.

Very Early Miscarriage

I have experienced two very early miscarriages in the past five years, both while actively trying to conceive. How do I know they were very early miscarriages and not just late periods, you might ask? The truth is, I have no concrete scientific evidence. The only evidence I have is my own intuition that I was pregnant and beginning to experience my body's pregnancy cues. I did not have positive home pregnancy tests to back-up my hunches. There are some who want to exclude me (and others who lack concrete proof of pregnancy) from the club of "true miscarriages." They would dismiss our experiences as insignificant, make light of our anecdotal "proof" of pregnancy, or chuckle to themselves at our apparent "wishful thinking." Unfortunately, for those experiencing very early miscarriages, finding understanding and comfort is no easy task.....

Read the rest of this post over at my new website!

Caffeine and Miscarriage

The New York Times reported Monday the findings of a study demonstrating that caffeine doubles the risk of miscarriage. Check out the full article HERE.

Improving Fertility

It seems that more and more women are struggling with infertility. I’ve heard several explanations for this increase. Some say it’s the result of estrogen-like pesticides in the environment. Others blame the increasing trend of delaying childbirth. Regardless of the cause, I worry that far too many women feel helpless in their struggle with infertility. I was lucky to become pregnant with my first daughter after only nine months of trying off and on. Some women try for years without luck, many of them being pumped full of expensive drugs and chemicals supposedly designed to help them. Several women whom I love dearly are currently struggling with this heart-breaking problem. I’m always looking for natural solutions to health problems, so I decided to do a little internet research about infertility and see what I could come up with. Here are are some tips for boosting your fertility (and your overall health).

1. Attempt pregnancy during your peak years of fertility (age 20-27). A woman reaches her peak of fertility sometime between the ages of 24 and 27, depending on which expert you ask. Eggs released between the teens and late 20’s are the most fertile and highest quality eggs released in a woman’s lifetime. (more info, more info)

2. Avoid alcohol and caffeine. Alcohol and caffeine decrease both female and male fertility. One website indicates that alcohol and caffeine consumption (more than a cup of coffee a day) can each decrease your fertility by 50%.

3. Avoid refined carbs. High insulin levels are associated with infertility (source). Though every person’s insulin response is slightly different, in general, the more refined the carbohydrates, the stronger and faster your body’s insulin response will be. Limit your intake of refined carbs such as sugar, high fructose corn syrup, white breads and pastas, etc. Choose whole grain carbohydrates and balance each meal with protein, fiber, and healthy fats to slow down the body’s insulin response. In a recent study conducted by Harvard researchers, reducing intake of sugar and refined carbs was one of eight lifestyle changes associated with a significant increase in fertility.

4. Maintain a healthy weight. Excess body fat can lead to increased levels of estrogen, throwing off hormonal balances and disrupting a woman’s fertility. The opposite--extremely low body fat--is also not conducive to baby-making. Women who are unhealthily thin can experience amenorrhea (absence of menstrual periods). Take whatever actions necessary to bring your weight into a healthy range. For some women, this step alone is enough to help them conceive.

5. Eat lots of fruits and vegetables. Dr. Randine Lewis outlines the importance of balancing the body’s pH levels to promote conception. In her book, The Infertility Cure: The Ancient Chinese Wellness Program for Getting Pregnant and Having Healthy Babies, she explains, “Acidic cervical mucus may become hostile to sperm, which requires an alkaline environment to survive”(source). Most fruits and vegetables (with a few exceptions) are alkalinizing, so they will promote a pH environment more friendly to sperm. Fruits and vegetables are also loaded with antioxidants which promote overall health and help to protect the reproductive organs from stress. Antioxidants have also been shown to improve male fertility by promoting sperm health.

6. Eat meat, poultry, fish, and full-fat dairy products. Vegetarian and vegan diets tend to be low in vitamin B12 and can lead to vitamin B12 deficiency. Vitamin B12 plays a key role in ovulation and the development of new tissue, so women who are deficient often struggle with infertility and repeated miscarriages (source). The best sources of vitamin B12 are fish, meats, and dairy products (supplements are also an option). When you consume dairy products, be sure you are eating full-fat versions. A study conducted by Harvard researchers revealed that women consuming high-fat dairy products had a lower risk of infertility from ovulatory disorders, and women consuming low-fat dairy products had a significantly increased risk of infertility from ovulatory disorders.

7. Spend time in the beautiful sunshine (or, in other words, increase your vitamin D levels). Vitamin D deficiency can lead to infertility. One study with female rats showed a 75% decrease in fertility among those with vitamin D deficiency. Vitamin D deficiency is the most common vitamin deficiency in the U.S., so you may be deficient without even realizing it. One of the best and easiest ways to increase your vitamin D levels is to simply spend time outdoors in the sunshine (without sunscreen). When sunlight hits your skin, your body produces ample amounts of vitamin D. As always, you’d want to avoid burning. In addition, you can take a vitamin D supplement.

It's my belief that most of our health struggles have logical causes and natural solutions. For many women struggling with fertility, it may be that a few simple lifestyle changes can make all the difference. At the same time, it is likely that some women will be fertile no matter what they eat and drink, and some women will be infertile no matter how healthy their food and lifestyle choices are. Sometimes it's simply out of our hands. Despite those cases, I believe we can take charge of our health and make significant improvements. Even if the tips above don't lead to conception, they will lead to greater health. And that's something we can all benefit from.