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Why magnesium should be on your radar – and how to get it – The Globe and Mail

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Black beans are an excellent dietary source of magnesium.Getty Images/iStockphoto

It’s an essential mineral many people might not think about. But here’s why you should.

Magnesium – plentiful in pumpkin seeds, spinach and black beans – plays an essential role in many bodily processes including muscle and nerve function, strengthening bones, producing protein and energy, controlling blood sugar and regulating blood pressure.

Yet, many Canadians don’t get enough magnesium. According to Health Canada, more than one-third of adults don’t meet daily requirements.

We’re not alone. U.S. data suggests that 48 per cent of Americans of all ages have lower magnesium intakes than recommended.

Here’s what to know about this under-consumed mineral – its potential health benefits, best food sources and types of supplements.

Magnesium’s health benefits

Numerous studies have tied a higher magnesium intake from foods to a lower risk of type 2 diabetes, high blood pressure, stroke, heart failure and colorectal cancer.

Recent research also suggests that consuming more magnesium-rich foods in middle age may help slow brain aging in later years.

And getting more magnesium from diet, as well as supplements, has been associated with higher bone densities and a slower rate of bone loss in post-menopausal women.

There’s solid evidence that magnesium supplementation, over the short term, is effective for treating constipation.

Magnesium is also thought to play a role in sleep since it influences the activity of certain brain chemicals that calm the central nervous system and relax muscles. Yet there’s no good evidence that supplementing with magnesium improves sleep quality.

Top food sources

Daily magnesium requirements for adults are 310 to 320 mg (for females) and 400 to 420 mg (for males). Kids ages 4 to 8 need 130 mg per day, and ages 9 to 13 require 240 mg. Teens from 14 to 18 should consume 360 mg (females) and 410 mg (males) each day.

The best food sources of magnesium are leafy green vegetables, beans and lentils, nuts, seeds and whole grains.

Spinach and Swiss chard each deliver 160 mg of magnesium per one cup cooked. Beet greens and kale are also good sources.

Pumpkin seeds provide 190 mg of magnesium per one-quarter cup. Hemp and chia seeds serve up 100 and 90 mg of magnesium per two tablespoons, respectively.

You’ll find 100 mg of magnesium in one-quarter cup of both sunflower seeds and almonds. The same serving size of cashews supplies 74 mg.

Black beans, navy beans, edamame and tempeh are also rich in magnesium.

When it comes to whole grains, teff, amaranth, quinoa, spelt and brown rice are very good sources. So are 100 per cent bran cereals, including oat bran.

Who’s at risk for getting too little?

It’s uncommon to have symptomatic magnesium deficiency because of low dietary intake in healthy people. That’s because our kidneys limit magnesium excretion in the urine when intake is low.

Even so, a habitual low-magnesium diet or losing too much of the mineral because of certain health conditions or medications can lead to magnesium deficiency.

Chronic diarrhea, Crohn’s disease and celiac disease, for example, can lead to magnesium depletion.

People with type 2 diabetes or insulin resistance may also be at risk of magnesium deficiency from increased urinary loss of magnesium.

Older adults who consume too little magnesium are also at increased risk. With age, magnesium absorption decreases and urinary magnesium excretion increases.

Proton pump inhibitors (such as omeprazole, esomeprazole and lansoprazole), used to treat acid reflux and stomach ulcers, can cause low magnesium levels when taken long-term (for more than a year).

Certain diuretics (such as furosemide and hydrochlorothiazide) increase the loss of magnesium in the urine and can lead to depletion.

Do you need a magnesium supplement?

Meeting daily magnesium requirements from foods should be your first strategy. Along with magnesium, whole foods deliver plenty of other nutritional benefits.

If you can’t get enough magnesium from your diet, consider a supplement to bridge the gap. Magnesium supplements typically come in doses of 100 to 250 mg.

Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on X @LeslieBeckRD

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Canada to donate up to 200,000 vaccine doses to combat mpox outbreaks in Africa

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The Canadian government says it will donate up to 200,000 vaccine doses to fight the mpox outbreak in Congo and other African countries.

It says the donated doses of Imvamune will come from Canada’s existing supply and will not affect the country’s preparedness for mpox cases in this country.

Minister of Health Mark Holland says the donation “will help to protect those in the most affected regions of Africa and will help prevent further spread of the virus.”

Dr. Madhukar Pai, Canada research chair in epidemiology and global health, says although the donation is welcome, it is a very small portion of the estimated 10 million vaccine doses needed to control the outbreak.

Vaccine donations from wealthier countries have only recently started arriving in Africa, almost a month after the World Health Organization declared the mpox outbreak a public health emergency of international concern.

A few days after the declaration in August, Global Affairs Canada announced a contribution of $1 million for mpox surveillance, diagnostic tools, research and community awareness in Africa.

On Thursday, the Africa Centres for Disease Control and Prevention said mpox is still on the rise and that testing rates are “insufficient” across the continent.

Jason Kindrachuk, Canada research chair in emerging viruses at the University of Manitoba, said donating vaccines, in addition to supporting surveillance and diagnostic tests, is “massively important.”

But Kindrachuk, who has worked on the ground in Congo during the epidemic, also said that the international response to the mpox outbreak is “better late than never (but) better never late.”

“It would have been fantastic for us globally to not be in this position by having provided doses a much, much longer time prior than when we are,” he said, noting that the outbreak of clade I mpox in Congo started in early 2023.

Clade II mpox, endemic in regions of West Africa, came to the world’s attention even earlier — in 2022 — as that strain of virus spread to other countries, including Canada.

Two doses are recommended for mpox vaccination, so the donation may only benefit 100,000 people, Pai said.

Pai questioned whether Canada is contributing enough, as the federal government hasn’t said what percentage of its mpox vaccine stockpile it is donating.

“Small donations are simply not going to help end this crisis. We need to show greater solidarity and support,” he said in an email.

“That is the biggest lesson from the COVID-19 pandemic — our collective safety is tied with that of other nations.”

This report by The Canadian Press was first published Sept. 13, 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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How many Nova Scotians are on the doctor wait-list? Number hit 160,000 in June

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HALIFAX – The Nova Scotia government says it could be months before it reveals how many people are on the wait-list for a family doctor.

The head of the province’s health authority told reporters Wednesday that the government won’t release updated data until the 160,000 people who were on the wait-list in June are contacted to verify whether they still need primary care.

Karen Oldfield said Nova Scotia Health is working on validating the primary care wait-list data before posting new numbers, and that work may take a matter of months. The most recent public wait-list figures are from June 1, when 160,234 people, or about 16 per cent of the population, were on it.

“It’s going to take time to make 160,000 calls,” Oldfield said. “We are not talking weeks, we are talking months.”

The interim CEO and president of Nova Scotia Health said people on the list are being asked where they live, whether they still need a family doctor, and to give an update on their health.

A spokesperson with the province’s Health Department says the government and its health authority are “working hard” to turn the wait-list registry into a useful tool, adding that the data will be shared once it is validated.

Nova Scotia’s NDP are calling on Premier Tim Houston to immediately release statistics on how many people are looking for a family doctor. On Tuesday, the NDP introduced a bill that would require the health minister to make the number public every month.

“It is unacceptable for the list to be more than three months out of date,” NDP Leader Claudia Chender said Tuesday.

Chender said releasing this data regularly is vital so Nova Scotians can track the government’s progress on its main 2021 campaign promise: fixing health care.

The number of people in need of a family doctor has more than doubled between the 2021 summer election campaign and June 2024. Since September 2021 about 300 doctors have been added to the provincial health system, the Health Department said.

“We’ll know if Tim Houston is keeping his 2021 election promise to fix health care when Nova Scotians are attached to primary care,” Chender said.

This report by The Canadian Press was first published Sept. 11, 2024.

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Newfoundland and Labrador monitoring rise in whooping cough cases: medical officer

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ST. JOHN’S, N.L. – Newfoundland and Labrador‘s chief medical officer is monitoring the rise of whooping cough infections across the province as cases of the highly contagious disease continue to grow across Canada.

Dr. Janice Fitzgerald says that so far this year, the province has recorded 230 confirmed cases of the vaccine-preventable respiratory tract infection, also known as pertussis.

Late last month, Quebec reported more than 11,000 cases during the same time period, while Ontario counted 470 cases, well above the five-year average of 98. In Quebec, the majority of patients are between the ages of 10 and 14.

Meanwhile, New Brunswick has declared a whooping cough outbreak across the province. A total of 141 cases were reported by last month, exceeding the five-year average of 34.

The disease can lead to severe complications among vulnerable populations including infants, who are at the highest risk of suffering from complications like pneumonia and seizures. Symptoms may start with a runny nose, mild fever and cough, then progress to severe coughing accompanied by a distinctive “whooping” sound during inhalation.

“The public, especially pregnant people and those in close contact with infants, are encouraged to be aware of symptoms related to pertussis and to ensure vaccinations are up to date,” Newfoundland and Labrador’s Health Department said in a statement.

Whooping cough can be treated with antibiotics, but vaccination is the most effective way to control the spread of the disease. As a result, the province has expanded immunization efforts this school year. While booster doses are already offered in Grade 9, the vaccine is now being offered to Grade 8 students as well.

Public health officials say whooping cough is a cyclical disease that increases every two to five or six years.

Meanwhile, New Brunswick’s acting chief medical officer of health expects the current case count to get worse before tapering off.

A rise in whooping cough cases has also been reported in the United States and elsewhere. The Pan American Health Organization issued an alert in July encouraging countries to ramp up their surveillance and vaccination coverage.

This report by The Canadian Press was first published Sept. 10, 2024.

The Canadian Press. All rights reserved.

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