La ansiedad es la respuesta natural del cuerpo ante el estrés. Es un sentimiento de miedo o aprensión por lo que sucederá. Muchos de los factores que generan estrés y ansiedad, no pueden ser controlados fácilmente. Pero, en el caso de los hábitos cotidianos, es posible mejorarlos para reducir la carga de estrés. El más importante es la alimentación, cuando el cuerpo no tiene los nutrientes necesarios está más expuesto a sufrir agotamiento mental.
¿Se puede mejorar la ansiedad a través de la alimentación? Claro que sí. El primer paso es saber si estás consumiendo la cantidad necesaria de magnesio. Cuando existe un déficit de este mineral en el organismo, puede agravarse la salud mental, haciéndote sentir fatigado, estresado y muy nervioso. Si tienes ansiedad, el magnesio es clave en tu alimentación, ya que desempeña una función fundamental en el cerebro y el cuerpo.
En este artículo, destacamos la importancia del magnesio para la ansiedad y revelamos su importante función en psiquiatría y salud mental.
¿Qué es el magnesio y por qué es importante?
El magnesio es un mineral esencial, que tiene efectos positivos en todo el organismo. Está involucrado en aproximadamente el 80% de las funciones del cuerpo. Esto incluye la producción de energía, por lo que los niveles bajos de magnesio pueden hacernos sentir cansados y débiles.
El magnesio juega un papel vital en la salud del cerebro, combatiendo los niveles de estrés y ansiedad.
El magnesio aporta al organismo para que se relaje, bloquea los neurotransmisores estimulantes y se une a los receptores que dan tranquilidad a las funciones del cerebro. Ayuda en la regulación de las hormonas del estrés como el cortisol, para manejar y responder adecuadamente ante situaciones preocupantes o molestas. El magnesio actúa como el freno de tu sistema nervioso, que puede evitar un colapso inminente.
¿Qué sabemos sobre el efecto del magnesio sobre la ansiedad?
El magnesio y ansiedad van muy relacionados porque, este mineral actúa como un tranquilizante que regula los niveles de ansiedad y estrés causados por diversos motivos. Las personas que consumen alimentos ricos en magnesio han demostrado una leve mejoría. Pero aquellos pacientes que además de comida, ingirieron complementos nutricionales con magnesio se sintieron mucho mejor.
El magnesio puede consumirse en polvo o comprimidos antes de cada comida, esto porque se elimina con rapidez del organismo. El déficit de este mineral hace que nos sintamos mal, esto genera un nivel de estrés considerable y una posterior ansiedad que afecta a nuestro cuerpo. Los efectos positivos del magnesio son la tranquilidad y la energía necesaria para realizar las actividades diarias.
Como el magnesio es un nutriente esencial, los pacientes y sus médicos deben considerar una alternativa natural para reemplazar a los medicamentos que tratan la ansiedad. Se ha demostrado que los complementos nutricionales de magnesio mejoran el estado de ánimo de los pacientes y les da más energía. Sin embargo, para alcanzar un buen efecto es necesario llevar una alimentación saludable que ayude en el proceso de recuperación.
El magnesio actúa como un tranquilizante que regula los niveles de ansiedad y estrés.
¿Por qué tanta gente tiene deficiencia de magnesio?
La combinación del cultivo, el procesamiento de alimentos modernos y el estrés a largo plazo nos ha condicionado a una deficiencia de magnesio en el organismo. La cantidad de magnesio, hierro y calcio disponibles en nuestros alimentos en los últimos 70-100 años ha disminuido drásticamente por dos razones principales:
- Los procesos agrícolas modernos han agotado el magnesio y otros minerales del suelo. Esto significa que incluso si sigues una dieta saludable con alimentos ricos en nutrientes como verduras, nueces y semillas, aún puedes tener deficiencia de magnesio.
- Estamos comiendo más alimentos procesados. Las técnicas involucradas en la conversión de alimentos integrales en procesados reducen significativamente la cantidad de magnesio y otros nutrientes. Algunas técnicas de procesamiento de alimentos pueden eliminar hasta el 80% del contenido de magnesio de los granos.
La gente solía consumir alrededor de 500 mg de magnesio al día. Ahora, la ingesta media ha caído a unos 200-275 mg. La ingesta diaria recomendada de magnesio es de 420 mg por día para hombres y 360 mg por día para mujeres. En otras palabras, actualmente estamos obteniendo la mitad de la cantidad diaria de magnesio que antes.
La deficiencia de magnesio puede tener un efecto en espiral. Si no obtenemos suficiente de este mineral en nuestros alimentos, somos más vulnerables a altos niveles de estrés y ansiedad. Más estrés puede llevarnos a perder aún más magnesio a través de los riñones en un proceso de extracción urinaria. La cafeína y el alcohol pueden acelerar la tasa de excreción de magnesio. Perder demasiado de este mineral mediante nuestros desechos puede conducir a niveles aún más altos de estrés y ansiedad, continuando el ciclo.
Dado que la deficiencia de magnesio es común y puede afectar muchos sistemas en el cuerpo, revisemos los síntomas y las pruebas de laboratorio para este mineral.
¿Cuáles son los síntomas comunes de la deficiencia de magnesio?
Además de la ansiedad, algunos de los efectos inmediatos de la deficiencia de magnesio son:
- Espasmos musculares y rigidez.
- Insomnio o alteraciones del sueño.
- Estreñimiento.
- Dolores de cabeza.
- Fatiga.
También se ha encontrado déficit de magnesio en pacientes con depresión y otros trastornos psiquiátricos. Algunas personas pueden tomar magnesio para aliviar la ansiedad, el sueño o los dolores de cabeza. A tiempo de elevar nuestros niveles de este mineral también puede protegernos contra afecciones médicas crónicas, como diabetes tipo 2, hipertensión, enfermedades cardiovasculares e incluso neurológicas o trastornos.
¿Cómo puedo saber si tengo deficiencia de magnesio?
Para diagnosticar la deficiencia de magnesio, debemos mirar el panorama general. Además de los síntomas enumerados anteriormente, debes hacerte estas preguntas:
- ¿Consigo suficiente magnesio a través de mis alimentos? Debes revisar tu dieta.
- ¿Estoy tomando algún medicamento que pueda interferir con la absorción de magnesio en el intestino? Revisa los medicamentos que te recetaron porque pueden afectar la correcta absorción del magnesio.
- ¿Estoy bajo una gran cantidad de estrés que podría provocar una excreción excesiva de magnesio?
Eliminar el magnesio por las vías urinarias provoca la falta de este mineral en el cuerpo.
El magnesio debe formar parte del kit de herramientas para la salud mental.
De todos los complementos nutricionales recomendados, el magnesio recibe la mejor respuesta de los pacientes. No solo demuestran una reducción de la ansiedad, sino también un mejor sueño, menos dolores de cabeza y tensión muscular. Algunos optan por seguir tomando estos complementos después del tratamiento para controlar el estrés.
El magnesio ayuda a calmar los síntomas causados por la ansiedad, puede ser una parte fundamental de la sanación que debe ir acompañada de una alimentación saludable y un tratamiento adecuado. Además de abordar sus niveles de magnesio, también debe trabajar con un médico para examinar posibles causas, como desequilibrios biológicos y traumas.
Reconocer la importancia y el papel del magnesio en nuestro cuerpo, tiene gran relevancia. Sin este mineral, las principales funciones corporales y mentales comienzan a fallar. Sin embargo, tratar la ansiedad con magnesio ayudará a relajarnos y sentir una importante mejoría. Debemos saber si nuestro organismo tiene déficit de magnesio y tratarlo de inmediato, conocer los efectos que tiene y como nos afecta física y mentalmente. Debemos identificar si carecemos de este mineral consultando con un profesional.
Ahora que sabes lo importante que es el magnesio para controlar la ansiedad y tantas otras funciones del cuerpo, es posible que te preguntes cómo puedes aumentar la ingesta. Los complementos nutricionales aportan una cantidad importante de este mineral, junto a una dieta balanceada y actividades físicas es posible vivir mejor.
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