People are old, especially in the old age stage, many friends know to pay more attention to calcium supplementation for the body, but in fact, for elderly friends, the minerals needed by the body are not only calcium, there is a very important for human health, and the demand for minerals is not small, often ignored by everyone, this substance is - magnesium.
<h1 class="pgc-h-arrow-right" data-track="2" > magnesium is a mineral that is very important to the human body</h1>
Compared with calcium, a common mineral nutrition, speaking of magnesium may not be familiar to many friends, but the content and demand of magnesium in the human body is not low, in an adult's body, there are about 25g of magnesium, and for adults over 30 years old, men need to consume 420mg to meet the daily needs, and women's daily demand should also reach at least 320mg.
Magnesium is an important mineral nutrient in the human body, about 50% to 60% of the magnesium in the human body is present in the bones, most of the rest is found in the body's soft tissues, and a small amount of magnesium is present in the blood. Magnesium has an important physiological function in the human body, it is a cofactor in more than 300 enzyme systems, and these enzymes are responsible for regulating protein synthesis, muscle nerve function, blood sugar control, blood pressure regulation and other important roles in the human body, it can be said that magnesium is an energy production, glycolysis, involved in oxidative phosphorylation necessary for a mineral nutrition, while playing a role in the transcellular membrane transport of calcium and potassium ions, and this process for nerve impulse conduction, muscle contraction and maintain normal heart rhythm, etc., All matter.
<h1 class="pgc-h-arrow-right" data-track="6" > the elderly pay attention to magnesium supplementation, there will be 5 benefits to the body</h1>
The study found that with the increase of age, the absorption of magnesium by the intestine will gradually decrease, and the excretion of magnesium by the kidneys will gradually increase, therefore, for the elderly, more attention should be paid to the appropriate amount of magnesium supplementation for the body, the elderly should pay attention to magnesium supplementation, the benefits for physical health are multifaceted, mainly for everyone to introduce 5 aspects.
1. It is beneficial to bone health
In addition to calcium, magnesium is also a very important element in the bones, but also to promote the development of bone structure, the manufacture of bone cells is an important nutrient, studies have shown that the body of magnesium is sufficient, help prevent bone loss, osteoporosis risk, will also reduce the risk of fractures, and women with osteoporosis problems, the magnesium content in the body is significantly lower than that of healthy women. Therefore, if you want bone health, not only should you pay attention to calcium supplementation and vitamin D, magnesium supplementation is also worth noting.
2. Reduce the inflammatory response
Inflammation is a response of the human body to the potential damage of the immune system, in the short term, inflammation helps the body to resist the virus, heal wounds, but if the inflammatory response persists for a long time, it will lead to vascular endothelial inflammation, joint inflammation and diabetes and other disease problems, and reasonable magnesium supplementation can help reduce the body's inflammatory response, thereby protecting the health of the body from many aspects.
3. Protect heart health
As we have said before, magnesium contributes to the normal contraction of muscles and the normal rhythm of the heart, the abundance of magnesium in the body, helps the heart to pump blood, can also reduce arrhythmias, the risk of heart attack, magnesium also helps to relax the blood vessel wall, for the blood pressure control of hypertensive patients, there is also a certain auxiliary effect, while magnesium can also improve the level of high-density lipoprotein cholesterol in the human body, and this cholesterol is the "good cholesterol" that transports excess cholesterol back to the liver to catabolize; therefore, magnesium is in protecting heart health , is also very important.
4. Prevent migraine
Studies have found that magnesium helps to block or reduce the secretion of pain-related chemicals in the brain, and also has the effect of preventing blood vessel tension, so if the body lacks magnesium, it is more likely to have migraine problems, and reasonable magnesium supplementation helps to improve and prevent migraine problems caused by magnesium deficiency.
5. Reduce the risk of diabetes
Magnesium is also an important element for blood glucose metabolism, magnesium helps maintain the normal functioning of insulin to achieve the effect of stabilizing blood sugar, most studies on magnesium intake and risk of type 2 diabetes are prospective cohort studies, seven of which were meta-analysed, including 286668 patients and 10912 patients with diabetes followed for 6 to 17 years, found that increasing the total magnesium intake of 100 mg of magnesium per day reduced the risk of diabetes by 15%.
<h1 class="pgc-h-arrow-right" data-track="20" > 4 types of elderly people should pay more attention to magnesium supplementation</h1>
For elderly friends, magnesium for physical health can bring many benefits, in our daily diet, can obtain magnesium from a variety of ingredients this mineral, usually if the diet is balanced, the body absorbs and excretes no problem friends, through the dietary intake of adequate magnesium is no problem, but there are the following 3 situations of the elderly friends, then should pay more attention to the reasonable supplement of magnesium.
First of all, friends with digestive system diseases, especially chronic diarrhea problems, or crohn's disease patients caused by fat malabsorption disorders, gluten-sensitive bowel disease patients, and local enteritis patients, may cause a decrease in magnesium absorption, resulting in the problem of lack of magnesium in the body, some friends for some reasons, are surgically removed from the ileum, which will also lead to malabsorption and loss of magnesium, resulting in the problem of lack of magnesium.
People with type 2 diabetes are a key group of people who are deficient in magnesium. Adequate intake of magnesium helps prevent the occurrence of type 2 diabetes, and for type 2 diabetes patients, the increase in glucose concentration in the kidneys will promote the excretion of magnesium in the urine and urine, resulting in the problem of magnesium deficiency in the body.
For older friends with alcoholism, the risk of magnesium deficiency should also be focused. Studies have found that magnesium deficiency is very common in chronic alcoholism, these people's dietary intake and nutrient absorption status is often not good, in addition to long-term heavy drinking caused by gastrointestinal problems, such as vomiting, diarrhea, pancreatitis, renal insufficiency and other problems, can lead to excessive excretion of magnesium, and alcohol-induced liver disease secondary to hyperaldosteronism, can also lead to the occurrence of magnesium deficiency.
There is also a situation worth noting, that is, friends who take related drugs, there are two types of drugs worth paying special attention to, one is diuretic drugs, thiazide diuretics and other drugs, will promote the excretion of magnesium, resulting in the risk of magnesium deficiency, and potassium-preserving diuretic drugs will reduce the excretion of magnesium; esomeprazole, lansoprazole and other proton pump inhibitor drugs, while strongly inhibiting gastric acid secretion, will also affect the absorption of magnesium, especially long-term use of more than 1 year of friends, should pay more attention to the risk of hypomagnesemia.
<h1 class="pgc-h-arrow-right" data-track="26" How to correctly supplement magnesium > the elderly? </h1>
Usually, for elderly friends, paying attention to magnesium supplementation in daily meals can provide enough magnesium intake for the body, whole grains, beans, nuts, dried fruits, dark green vegetables, avocados, yogurt, milk and other daily ingredients, are good sources of magnesium intake, so if we can reasonably arrange meals, magnesium supplementation for the body through food supplements, is the safest way.
For the question of whether magnesium supplements need to be taken, it should usually be determined through a comprehensive assessment, on the one hand, it should be combined with the specific conditions of the elderly, whether it is a high-risk group prone to magnesium deficiency, and should also be considered to be determined by relevant test indicators, but it should be noted that the level of serum magnesium and the level of magnesium in bones and soft tissues do not have a clear correlation, therefore, in addition to the relevant blood test indicators, whether the body is magnesium deficiency, should also be comprehensively assessed by a doctor in combination with clinical symptoms. If there is indeed a risk or problem with magnesium deficiency in elderly friends, in addition to the daily diet, you can consider taking magnesium supplements to supplement.
For elderly men, the daily intake of magnesium should reach 420mg, and the amount of magnesium in elderly women should reach 320mg, such an intake can meet the needs of the human body, and if you take supplements, you should consider in addition to dietary nutritional intake, reasonable supplementation, although magnesium supplementation is usually excreted through the kidneys, but if the intake of high doses of magnesium may cause diarrhea, and accompanied by nausea and abdominal cramps, the most common magnesium that causes diarrhea includes magnesium carbonate, magnesium chloride, Diarrhea caused by magnesium gluconate and magnesium oxide, etc., magnesium salts, is usually caused by the osmotic activity of unabsorbed salts in the intestines and colons and stimulates gastric motility.