Diet and Mental Health: The Mineral That Helps Heal Depression and Anxiety
How mental disorders are linked to diet, and why science says that incorporating this mineral can help to heal from these chronic diseases
It has long been understood that health does not just pertain to physical shape.
In 1946, the World Health Organization defined health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”
In other words, ensuring a healthy mind, body, and soul has become the evident sign of total human health.
In 2016, the National Institute of Mental Health concluded that approximately 16.2 million adult Americans experienced at least one episode of major depression.
A depressive episode is considered major depression when for at least two weeks, the individual has loss of interest or a depressed mood along with at least four other symptoms that alter their ability to function normally.
Depression is complicated, and experts believe that it develops from a combination of brain chemistry, inherited traits, and biological and hormonal imbalances.
When scientists discovered the connection between the brain and the gut, research really dived into how diet plays a role in mental disorders.
If eating poorly causes leaky gut syndrome, which is the holes that develop in our intestinal lining, and cause an inflammatory response to ensue, it can cause problems in our brain. It creates disruptions in our hormones that in turn, causes our brain to send out uneven signals.
So, it has been suggested that those suffering from chronic depression and anxiety may find relief through a probiotic rich diet, the elimination of sugars ,and a reduction of meat intake.
However, one mineral has been proved to reverse a lot of symptoms of mood disorders and potentially, reverse their existence entirely.
Magnesium The Miracle Mineral
Magnesium has an immediate impact on brain chemistry and hormones.
In general, magnesium may be one of the most important elements needed by our bodies. This vital mineral plays an important role in over 1,300 different biochemical reactions!
Despite what the dairy industry has attempted for us to believe, it is magnesium not calcium, that is most important in building strong bones and preventing osteoporosis.
A few other functions include:
- DNA protections
- Protein synthesis
- Cell production
- Energy
- Glucose and fat breakdown
- Regulation of cholesterol production
Without magnesium, we could not produce energy. Our body would be stuck in a constant state of contraction and our body wouldn’t be able to carry out most of its most important functions.
Hormonally, this mineral also plays crucial roles.
Magnesium regulates cortisol levels which is the hormone responsible for keeping us in our ‘fight or flight’ state. It prevents excess cortisol production by calming our nervous system.
Along with imbalanced hormones, those suffering from depression will normally have an underactive thyroid. Keeping your thyroid in balance is vital for hormone production and preventing mood disorders.
Magnesium assists in thyroid hormone production; it really has its hand in a lot of different processes that benefit us immensely.
A common symptom of depression is a higher consumption of sugary, processed foods. This continues the cycle of gut issues and hormone imbalances that only inhibit healing.
Magnesium reduces sugar cravings and balances blood sugar since it aids in controlling insulin production. This can also be helpful for those suffering from diabetes and PCOS.
Another symptom of depression can include poor sleep patterns. Those with mental disorders find it hard to fall asleep and relax.
Magnesium aids in a chemical process that increases our GABA (gamma aminobutyric acid) levels that make it easier to get a deeper and more restorative sleep. Sufficient GABA means that people are more relaxed and less likely to have periods of anxiety.
Most people who suffer from depression also have scary low levels of the happy hormone, serotonin. Serotonin needs magnesium to be made metabolically. Without magnesium, adequate serotonin cannot be made by the body and therefore, our mood, appetite, and emotions are affected.
How to Get Magnesium in Your Diet
Not surprisingly, more then 50% of Americans are deficient in this vital mineral. It is required in large amounts considering how many processes it is a part of, this deficiency should be concerning for everyone.
The most natural way to get this mineral is by eating more, you guessed it, plants.
Magnesium is found in spinach, black or white beans, pine nuts, quinoa, oat bran, pumpkin seeds, okra, avocadoes, bananas, and my personal fave dark chocolate.
However, the 20th century saw a dramatic change in soil content as farmers stopped enriching their soil with magnesium to grow their crops. This caused a massive decline in magnesium consumption and explains the nationwide deficiency.
Therefore, it is suggested to supplement with magnesium, especially if you suffer from a mental disorder.
The best forms of supplemental magnesium are the ones chelated to an amino acid or Krebs cycle intermediate.
In other words, look for this style of magnesium in the vitamin store:
- Magnesium glycinate
- Magnesium taurate
- Magnesium malate
- Magnesium citrate
- Magnesium Furmarate
These vitamins can be found in pill or powder form. Powder form is easy to mix into your favorite beverage or smoothie.
You can also receive magnesium transdermal-ly. Through oils and creams or mineral salt baths there are so many ways you can receive magnesium!
Final Point:
Magnesium overdose is rare because the kidneys work to get rid of excess. However, if you have kidney disease or any kidney issues, heart disease or gastrointestinal issues, this is important to be aware of and consult your healthcare provider with any questions.
As always, be an advocate for your own health and take advantage of the abundance of ways you can naturally heal your life.