Happy Sunday Reader,

Hope this email finds you well and enjoying the cooler fall weather.

I recently posted a video on social media about magnesium, and from the many question I got, I think it is worth checking out all the roles that this multi-tasker mineral plays! Magnesium is found throughout the human body, and about half the body’s magnesium is stored in the bones. The rest is located in the blood and other tissues, where it plays more than 300 functions that help control heart rate and blood pressure, muscle and nerve cell function, stress pathways, and crucial metabolic processes like glucose control, insulin sensitivity, and energy production.

Certain chronic diseases such as diabetes and hypertension are associated with magnesium deficiency, as well ascertain medications, such as proton pump inhibitors and diuretics, which both affect magnesium balance in the body.

A mild magnesium deficiency can be challenging to tease out because the signs are nonspecific, including:

1. Fatigue,
2. Irritability
3. Anxiety and nervousness
4. Muscle weakness
5. Depression
6. Nausea or vomiting
7. Loss of appetite

If you experience any of these, consider asking your doctor to check for magnesium deficiency.

What are the Best Foods for Magnesium?

Eating more magnesium-rich foods is the best first step to correct magnesium deficiency since it is almost impossible to consume so much food-based magnesium that you experience side effects.

Some of the top dietary sources of magnesium include:

• Seeds: Pumpkin seeds (156 mg per ounce, roasted) and chia seeds (111 mg per ounce)
• Nuts: Almonds (80 mg per ounce, dry roasted) and cashews (74 mg per ounce, dry roasted)
• Leafy greens vegetables: Spinach (48 mg per 2 cups raw), but cook the spinach.
• Legumes: Black beans (60 mg per 1/2 cup, cooked) and edamame (50 mg per 1/2 cup, shelled and cooked)
• Grains: Quinoa (60 mg per 1/2 cup, cooked) and shredded wheat (65 mg per cup)

What About Magnesium Supplements?

Magnesium supplements can help eliminate magnesium deficiency, if you are not able to get enough from food. Here is a cheat sheet from my Instagram post:​

Looking for a way to gain strength and fitness? Consider joining our Kettlebells classes. Kettlebells are a quick, safe and fun way to improve strength, stability, joint mobility and balance. You also don't need many of them, two (light one and heavier one) are all you need to begin working out! I have a Monday evening (7:30-8:30pm) and Friday morning (8:30-9:30am) classes. Here is a link to sign up: Kettlebell class​

Here is a short sample for a kettlebell finisher - done at the end of a full workout.

Please let me know if there is anyway I can be of service.

Please share this newsletter with family members, friends and colleagues. Always so grateful for your support.

Committed to your health,

Wanjira

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