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Consume magnesium to improve body shape
Getting magnesium in adequate quantities is one of the best steps to improving your body shape. This mineral enhances insulin sensitivity and fat burning hormones.
It has been known for quite some time that additional magnesium in the body can help cells become hypersensitive to insulin, which will allow to build more muscles and store less fat. Now, there is evidence that just adequate amounts of magnesium can help you stay slim and graceful.
In the Nutrition Journal published a study of scientists from Taiwan, who evaluated the physique, magnesium intake, the presence of inflammatory processes and blood pressure in 210 people suffering from diabetes. They found that 90% of the subjects had a reduced level of magnesium, and that their level of consumption was largely correlated with the percentage of body fat and waist volume. In particular, for participants whose magnesium level was less than 2.3 mg per kg of body weight, fat averaged 33% of body weight, and the average waist girth was 95.6 cm. At the same time, the subjects with magnesium level 4, 5 mg / kg body weight average fat percentage was 24.5, and waist circumference was 88.8.
In this group, a simple increase in the amount of magnesium in the diet to an adequate level led to a noticeable decrease in the amount of body fat studied, a decrease in waist circumference (which means less dangerous fat in the abdominal region) and an improvement in blood pressure. Those with the highest magnesium intake also had healthier cholesterol and triglyceride levels.
Moreover, only people in the group with the highest magnesium intake indicated that the percentage of body fat and waist circumference, as well as markers of cardiovascular diseases, were normal. In addition, they had the least symptoms of depression.
Researchers suggest that an adult needs 5 mg of magnesium per kg of body weight per day for health, but this amount was not reached in the study even by those with the highest magnesium intake. According to their estimates, about 60-90% of the world's population suffer from a lack of magnesium due to the consumption of processed foods instead of whole grains, peas, greens and nuts, which contain digestible magnesium.
What else do you need to know about magnesium in order to achieve an optimal physique and good health:
- Medical drugs deplete magnesium and vitamin D stores. This adversely affects at least three areas - cardiovascular health, body build and bone health. If you are taking medications (including OTC), be sure to consume more of the one and the other.
- Magnesium in a certain amount can help prevent migraines. A study conducted on people suffering from migraines, showed that taking magnesium in a dosage of 0.9 mg / kg of weight led to a noticeable reduction of headaches (compared with placebo).
- Magnesium can improve sleep, because it has a calming effect on the sympathetic nervous system, but at the same time it can improve the results of training, if you are tired. The study showed that an additional 100 mg of magnesium taken in the morning or after a short sleep, allowed people to train much more intensively and longer during the endurance test.
- Magnesium can raise hormone levels, improving health. Men can significantly raise the level of free testosterone, receiving magnesium in an adequate amount - in one study, testosterone levels increased after training by 24% in men who received 10 mg / kg of magnesium per day for four weeks.
- Magnesium can also help women during menopause reduce the frequency and strength of hot flashes by 50%.
- Magnesium can increase muscle strength, as it is used in the process of converting ATP to energy.
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