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6 proven health benefits of magnesium—a critical mineral you're probably not getting enough of – Yahoo Canada Finance

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You may already know that magnesium is one of the top supplements for healthy aging, but its benefits go beyond supporting you in your golden years. “It’s essential for all stages of life,” says Andrea Wong, Ph.D., senior vice president for scientific and regulatory affairs at the Council for Responsible Nutrition (CRN).

“Magnesium is one of the main minerals in your body,” says Michelle Schoffro Cook, Ph.D,, holistic nutritionist, and author of Super-Powered Immunity. “It’s necessary for strong bones and teeth, and helps muscles to relax—not just when we’re tense, which it does help, but for proper muscle movement as well. It’s nature’s relaxant and natural anti-inflammatory and is important for cardiovascular health.”

Since magnesium is a mineral not made in the body, you have to get it from dietary sources, Cook says. And if your diet falls short, you’re at higher risk for certain health problems.

“A magnesium deficiency is linked to a wide range of disorders, including cardiovascular disease, menstrual problems, and psychiatric disorders,” Schoffro Cook says.

Research has confirmed the many benefits of this important mineral. Here are a few to note.

Supports cardiovascular health

Ensuring you have the proper amounts of magnesium in your diet helps keep your heart healthy, by reducing the risk of high blood pressure.

How? High blood pressure can make your arteries less flexible, which reduces the flow of blood and oxygen to your heart, potentially leading to heart disease. Magnesium helps relax blood vessels.

Several studies confirm that a deficiency in magnesium increases your risk of cardiovascular disease. In 2022, The Food and Drug Administration agreed that “the totality of scientific evidence supports a qualified health claim on the relationship between magnesium and a reduced risk of high blood pressure in conventional foods and dietary supplements.”

Strengthens bones

Fun fact: 60% of your body’s magnesium is in your bones and helps bone formation.

“Bone mineral density is the measure of the amount of minerals within the bones and is usually an indicator of bone strength,” Schoffro Cook says.

Studies have shown that men and women with higher magnesium diets have higher bone mineral density. A 2021 review of studies on magnesium and bone health found that participants who took magnesium supplements had improved bone mineral density and lower fracture risk.

Helps reduce depression and anxiety

Several studies have found that magnesium may help regulate mood.

A 2017 study showed that participants who received 248 mg of magnesium chloride for six weeks had significant improvement in measures of depression and anxiety symptoms. In addition, participants experienced these positive effects quickly, in only two weeks.

Researchers suspect that magnesium decreases cortisol in the body (the stress hormone).

Improves sleep

Wong says she mixes 300 mg of magnesium powder into a glass of water before bed, to help her relax.

Studies confirm magnesium’s positive effect on sleep quality.

High cortisol levels can cause sleep problems, and magnesium’s cortisol-lowering effect helps counteract that. Magnesium also naturally increases melatonin, the hormone your body produces in response to darkness, helping us feel more relaxed and rested, which helps with sleep quality.

Activates vitamin D

Vitamin D has many benefits, including increasing bone strength and immunity and improving heart and brain health.

But did you know that Vitamin D needs magnesium to work?

This study shows that magnesium helps activate Vitamin D by aiding enzymes in metabolizing Vitamin D.

Helps relieve migraine headaches

Magnesium acts as a preventative and pain reliever for migraine headaches.

Research has shown that magnesium deficiency can be a cause of migraines. A study showed that magnesium sulfate significantly reduced the pain of migraine headaches compared to a combination of prescription medications dexamethasone and metoclopramide. Magnesium also helps to regulate the chemicals that transmit pain.

Magnesium can also alleviate the auras that sometimes accompany migraines. It does this by preventing the wave of brain signaling, called cortical spreading depression, which produces visual and sensory changes in the common forms of migraine auras.

You probably have a magnesium deficiency

The vast majority of people in modern society are at risk for a magnesium deficiency, says Schoffro Cook. “Food grown in mineral-depleted soil, which is most of our current food supply, tends to have low levels of minerals like magnesium. Combined with our high need for the mineral, we have become vulnerable to magnesium deficiency.”

The solution to the problem: Take a magnesium supplement and make a greater effort to eat a magnesium-rich diet.

Foods high in magnesium

Some of the foods rich in magnesium, according to Schoffro Cook include:

  • Blackstrap molasses

  • Seeds, including chia, flax, and pumpkin seeds

  • Seafood, including fatty fish like halibut, mackerel, salmon, and tuna as well as oysters and scallops

  • Grass-fed meat

  • Organic dairy products

  • Oatmeal

  • Brown rice

  • Organic corn

Your daily magnesium needs 

The Recommended Dietary Allowance (RDA) for magnesium is 400-420 mg for men, 310-320 mg for women, 350-360 mg for pregnant women, and 310-320 for breastfeeding women.

But that may not be enough. “The RDA for magnesium was established in 1997,” says Wong. “Since then, there has been much more research suggesting that magnesium levels need to be higher.”

So how do you know if you need more magnesium?

“Blood tests only measure the amount of magnesium in the blood, which is a small percentage of the total magnesium in the body, so it’s not an ideal way to determine magnesium levels in the body,” says Schoffrom Cook. “Because the amount of magnesium in foods has declined by approximately 80 to 90 percent over the past century, the number of people deficient in the mineral tends to be high. If a person is suffering from hypertension, diabetes, or a neurological disorder, they may have a magnesium deficiency.

Magnesium supplements

Since you may not be able to get all of your magnesium from food, you may want to consider taking a supplement.

After multivitamins, vitamin D, vitamin C, and calcium, magnesium is the next highest-purchased supplement, according to the Council for Responsible Nutrition (CRN)’s 2023 annual survey.

While there are many forms of magnesium supplements to choose from, Schoffro Cook generally suggests magnesium glycinate, aspartate, ascorbate, or malate. “These forms tend to have greater bioavailability and seem to be better absorbed by the brain and muscles,” she says.

She suggests choosing a research-backed brand that has third-party laboratory testing to verify you’re truly getting what’s listed on the label and choosing non-GMO (genetically modified organisms) varieties.

Side effects

“Because magnesium is part of our bodies, it tends to be quite safe, but it’s still a good idea to consult with your doctor if you are pregnant, breastfeeding, have kidney disease, or another serious health condition,” says Schoffro Cook.

High doses can cause toxicity, she says, and since magnesium has a laxative effect, it can sometimes cause increased bowel movements or diarrhea.

Finally, she says, some drugs interact with magnesium, including some statins and antibiotics. “It’s best to check with your doctor or pharmacist to see if any of the drugs you’re taking interact with this essential mineral,” Cook says.

This story was originally featured on Fortune.com

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Health Canada approves updated Moderna COVID-19 vaccine

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TORONTO – Health Canada has authorized Moderna’s updated COVID-19 vaccine that protects against currently circulating variants of the virus.

The mRNA vaccine, called Spikevax, has been reformulated to target the KP.2 subvariant of Omicron.

It will replace the previous version of the vaccine that was released a year ago, which targeted the XBB.1.5 subvariant of Omicron.

Health Canada recently asked provinces and territories to get rid of their older COVID-19 vaccines to ensure the most current vaccine will be used during this fall’s respiratory virus season.

Health Canada is also reviewing two other updated COVID-19 vaccines but has not yet authorized them.

They are Pfizer’s Comirnaty, which is also an mRNA vaccine, as well as Novavax’s protein-based vaccine.

This report by The Canadian Press was first published Sept. 17, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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These people say they got listeria after drinking recalled plant-based milks

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TORONTO – Sanniah Jabeen holds a sonogram of the unborn baby she lost after contracting listeria last December. Beneath, it says “love at first sight.”

Jabeen says she believes she and her baby were poisoned by a listeria outbreak linked to some plant-based milks and wants answers. An investigation continues into the recall declared July 8 of several Silk and Great Value plant-based beverages.

“I don’t even have the words. I’m still processing that,” Jabeen says of her loss. She was 18 weeks pregnant when she went into preterm labour.

The first infection linked to the recall was traced back to August 2023. One year later on Aug. 12, 2024, the Public Health Agency of Canada said three people had died and 20 were infected.

The number of cases is likely much higher, says Lawrence Goodridge, Canada Research Chair in foodborne pathogen dynamics at the University of Guelph: “For every person known, generally speaking, there’s typically 20 to 25 or maybe 30 people that are unknown.”

The case count has remained unchanged over the last month, but the Public Health Agency of Canada says it won’t declare the outbreak over until early October because of listeria’s 70-day incubation period and the reporting delays that accompany it.

Danone Canada’s head of communications said in an email Wednesday that the company is still investigating the “root cause” of the outbreak, which has been linked to a production line at a Pickering, Ont., packaging facility.

Pregnant people, adults over 60, and those with weakened immune systems are most at risk of becoming sick with severe listeriosis. If the infection spreads to an unborn baby, Health Canada says it can cause miscarriage, stillbirth, premature birth or life-threatening illness in a newborn.

The Canadian Press spoke to 10 people, from the parents of a toddler to an 89-year-old senior, who say they became sick with listeria after drinking from cartons of plant-based milk stamped with the recalled product code. Here’s a look at some of their experiences.

Sanniah Jabeen, 32, Toronto

Jabeen says she regularly drank Silk oat and almond milk in smoothies while pregnant, and began vomiting seven times a day and shivering at night in December 2023. She had “the worst headache of (her) life” when she went to the emergency room on Dec. 15.

“I just wasn’t functioning like a normal human being,” Jabeen says.

Told she was dehydrated, Jabeen was given fluids and a blood test and sent home. Four days later, she returned to hospital.

“They told me that since you’re 18 weeks, there’s nothing you can do to save your baby,” says Jabeen, who moved to Toronto from Pakistan five years ago.

Jabeen later learned she had listeriosis and an autopsy revealed her baby was infected, too.

“It broke my heart to read that report because I was just imagining my baby drinking poisoned amniotic fluid inside of me. The womb is a place where your baby is supposed to be the safest,” Jabeen said.

Jabeen’s case is likely not included in PHAC’s count. Jabeen says she was called by Health Canada and asked what dairy and fresh produce she ate – foods more commonly associated with listeria – but not asked about plant-based beverages.

She’s pregnant again, and is due in several months. At first, she was scared to eat, not knowing what caused the infection during her last pregnancy.

“Ever since I learned about the almond, oat milk situation, I’ve been feeling a bit better knowing that it wasn’t something that I did. It was something else that caused it. It wasn’t my fault,” Jabeen said.

She’s since joined a proposed class action lawsuit launched by LPC Avocates against the manufacturers and sellers of Silk and Great Value plant-based beverages. The lawsuit has not yet been certified by a judge.

Natalie Grant and her seven year-old daughter, Bowmanville, Ont.

Natalie Grant says she was in a hospital waiting room when she saw a television news report about the recall. She wondered if the dark chocolate almond milk her daughter drank daily was contaminated.

She had brought the girl to hospital because she was vomiting every half hour, constantly on the toilet with diarrhea, and had severe pain in her abdomen.

“I’m definitely thinking that this is a pretty solid chance that she’s got listeria at this point because I knew she had all the symptoms,” Grant says of seeing the news report.

Once her daughter could hold fluids, they went home and Grant cross-checked the recalled product code – 7825 – with the one on her carton. They matched.

“I called the emerg and I said I’m pretty confident she’s been exposed,” Grant said. She was told to return to the hospital if her daughter’s symptoms worsened. An hour and a half later, her fever spiked, the vomiting returned, her face flushed and her energy plummeted.

Grant says they were sent to a hospital in Ajax, Ont. and stayed two weeks while her daughter received antibiotics four times a day until she was discharged July 23.

“Knowing that my little one was just so affected and how it affected us as a family alone, there’s a bitterness left behind,” Grant said. She’s also joined the proposed class action.

Thelma Feldman, 89, Toronto

Thelma Feldman says she regularly taught yoga to friends in her condo building before getting sickened by listeria on July 2. Now, she has a walker and her body aches. She has headaches and digestive problems.

“I’m kind of depressed,” she says.

“It’s caused me a lot of physical and emotional pain.”

Much of the early days of her illness are a blur. She knows she boarded an ambulance with profuse diarrhea on July 2 and spent five days at North York General Hospital. Afterwards, she remembers Health Canada officials entering her apartment and removing Silk almond milk from her fridge, and volunteers from a community organization giving her sponge baths.

“At my age, 89, I’m not a kid anymore and healing takes longer,” Feldman says.

“I don’t even feel like being with people. I just sit at home.”

Jasmine Jiles and three-year-old Max, Kahnawake Mohawk Territory, Que.

Jasmine Jiles says her three-year-old son Max came down with flu-like symptoms and cradled his ears in what she interpreted as a sign of pain, like the one pounding in her own head, around early July.

When Jiles heard about the recall soon after, she called Danone Canada, the plant-based milk manufacturer, to find out if their Silk coconut milk was in the contaminated batch. It was, she says.

“My son is very small, he’s very young, so I asked what we do in terms of overall monitoring and she said someone from the company would get in touch within 24 to 48 hours,” Jiles says from a First Nations reserve near Montreal.

“I never got a call back. I never got an email”

At home, her son’s fever broke after three days, but gas pains stuck with him, she says. It took a couple weeks for him to get back to normal.

“In hindsight, I should have taken him (to the hospital) but we just tried to see if we could nurse him at home because wait times are pretty extreme,” Jiles says, “and I don’t have child care at the moment.”

Joseph Desmond, 50, Sydney, N.S.

Joseph Desmond says he suffered a seizure and fell off his sofa on July 9. He went to the emergency room, where they ran an electroencephalogram (EEG) test, and then returned home. Within hours, he had a second seizure and went back to hospital.

His third seizure happened the next morning while walking to the nurse’s station.

In severe cases of listeriosis, bacteria can spread to the central nervous system and cause seizures, according to Health Canada.

“The last two months have really been a nightmare,” says Desmond, who has joined the proposed lawsuit.

When he returned home from the hospital, his daughter took a carton of Silk dark chocolate almond milk out of the fridge and asked if he had heard about the recall. By that point, Desmond says he was on his second two-litre carton after finishing the first in June.

“It was pretty scary. Terrifying. I honestly thought I was going to die.”

Cheryl McCombe, 63, Haliburton, Ont.

The morning after suffering a second episode of vomiting, feverish sweats and diarrhea in the middle of the night in early July, Cheryl McCombe scrolled through the news on her phone and came across the recall.

A few years earlier, McCombe says she started drinking plant-based milks because it seemed like a healthier choice to splash in her morning coffee. On June 30, she bought two cartons of Silk cashew almond milk.

“It was on the (recall) list. I thought, ‘Oh my God, I got listeria,’” McCombe says. She called her doctor’s office and visited an urgent care clinic hoping to get tested and confirm her suspicion, but she says, “I was basically shut down at the door.”

Public Health Ontario does not recommend listeria testing for infected individuals with mild symptoms unless they are at risk of developing severe illness, such as people who are immunocompromised, elderly, pregnant or newborn.

“No wonder they couldn’t connect the dots,” she adds, referencing that it took close to a year for public health officials to find the source of the outbreak.

“I am a woman in my 60s and sometimes these signs are of, you know, when you’re vomiting and things like that, it can be a sign in women of a bigger issue,” McCombe says. She was seeking confirmation that wasn’t the case.

Disappointed, with her stomach still feeling off, she says she decided to boost her gut health with probiotics. After a couple weeks she started to feel like herself.

But since then, McCombe says, “I’m back on Kawartha Dairy cream in my coffee.”

This report by The Canadian Press was first published Sept. 16, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

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B.C. mayors seek ‘immediate action’ from federal government on mental health crisis

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VANCOUVER – Mayors and other leaders from several British Columbia communities say the provincial and federal governments need to take “immediate action” to tackle mental health and public safety issues that have reached crisis levels.

Vancouver Mayor Ken Sim says it’s become “abundantly clear” that mental health and addiction issues and public safety have caused crises that are “gripping” Vancouver, and he and other politicians, First Nations leaders and law enforcement officials are pleading for federal and provincial help.

In a letter to Prime Minister Justin Trudeau and Premier David Eby, mayors say there are “three critical fronts” that require action including “mandatory care” for people with severe mental health and addiction issues.

The letter says senior governments also need to bring in “meaningful bail reform” for repeat offenders, and the federal government must improve policing at Metro Vancouver ports to stop illicit drugs from coming in and stolen vehicles from being exported.

Sim says the “current system” has failed British Columbians, and the number of people dealing with severe mental health and addiction issues due to lack of proper care has “reached a critical point.”

Vancouver Police Chief Adam Palmer says repeat violent offenders are too often released on bail due to a “revolving door of justice,” and a new approach is needed to deal with mentally ill people who “pose a serious and immediate danger to themselves and others.”

This report by The Canadian Press was first published Sept. 16, 2024

The Canadian Press. All rights reserved.

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