Align Your Nutrition for Balanced Health
 
"Year after year, nearly three-quarters of Americans say they experience stress at levels that exceed what they define as healthy, putting themselves at risk for developing chronic illness such as heart disease, diabetes and depression," says Norman B. Anderson, PhD, the American Psychological Association's chief executive officer and executive vice president.

According to the APA "Stress in America" survey, people are also saying they have difficulty implementing the changes they know will decrease their stress and improve their health.
Today's Quote - Remember - it costs nothing to be positive. And it changes things for the better. ~Author Unknown
Supplement With Magnesium
One thing you can do, however - and it's quite easy - is to supplement with Magnesium, perhaps the most critical mineral of all for coping with stress. The more stressed out you are, the more magnesium your body burns - which can put you at greater risk for such stress-related diseases as high blood pressure, heart attacks, and depression.

Unfortunately, most Americans consume diets that fail to meet the government's recommended level of magnesium - 4.2-6.8 mg/dL, as determined by a MagRBC blood test (available from a regular blood test). That "normal range" was actually lowered back in 1962 - when our national obesity and diabetes rates were much lower than today. Taking that into account, any MagRBC score below 6.0 mg/dl should be regarded as a clear signal of magnesium deficiency.
Three-Step Plan for "De-Stressing" with Magnesium
1)  DIET - Start eating more magnesium-rich foods: 
  • Seafood - kelp and oysters 
  • Whole grains - buckwheat, millet and wild rice
  • Leafy greens - collards, beet greens, mustard greens, spinach and kale
  • Nuts and seeds - cashews, almonds, and pistachio nuts, and pumpkin seeds
  • Chocolate - but only dark chocolate with 80% or more cacao.
 It's important for you to know, however, that due to mineral depletion in the soil and the way most food is processed, you basically can't get enough magnesium from food alone - so please read on.

2)  FOOTBATHS - Enjoy a soothing magnesium oil footbath at least three times a week to replenish extreme magnesium deficiency rapidly. Use 1-2 oz. of Magnesium Oil in hot water covering your toes in a small tub. An Epsom Salt bath (that's magnesium sulfate for you non-chemists) is also a rejuvenating and replenishing treatment. Mix 1-2 cups of Epsom Salts (available at any drugstore) and one cup of baking soda . . . aaaahhhhhhh!

3)  SUPPLEMENT - Take a bio-available Magnesium supplement every day. Two brands that I confidently recommend are Jigsaw Magnesium w/SRT (time release) and Magnesium Glycinate by Designs For Health. I strongly recommend that you also supplement with  vitamin B6, an important co-factor to Magnesium.  

The Recommended Daily Intake (RDI) of Magnesium is 400 mg.  But I believe the Optimal Daily Dose is 650 mg for Women and 850 mg for men. Another good rule of thumb is to take five times your body weight in mgs of Mg (e.g. If you weigh 100 lbs, take 500 mgs Mg.). This level is what I would call "optimum" dosing - so why not go for it?
Stress-Easing Techniques
Make Relaxation a Part of Your Life with These Stress-Easing Techniques.
  • Breathing meditation
  • Progressive muscle relaxation
  • Body scan meditation
  • Mindfulness exercises
  • Yoga and tai chi
Look these exercises up on the Internet, buy a book or CD, or take a class - but do it - because you're worth it!
Your Presence is a Present to the World. ~Author Unknown
Reach out and Refer Someone
Another "grate" way to reduce stress is to cultivate gratitude. Whether you keep a gratitude journal or just try to be mindful of a few things and/or people in your life for whom you're grateful, you'll be amazed at how well this works.

And on that note, let me say how truly grateful I am for your patronage and referrals. Each referral tells me that you are not only happy with the results you've achieved, but that you're confident in my ability to help your dear family members and friends. Please feel free to to them.                                 Until next month - eat well, drink well, and be well!
Ask Angela
Email me your questions and topics that you'd like to see in my upcoming newsletters.   
Be Aligned,

Angela T. Russo, M.S., CNS
Certified Clinical Nutritionist
914.888.6785

 

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