Dr. Oz's Low Energy Dietary Cures Backed by Scientific Studies
According to Dr. Oz - backed by scientific studies - your low energy may be due to one simple element that can be cured by adjusting your diet with simple food selections.
If our parents were part of “The Greatest Generation,” then there is a good chance we will become known as “The Exhausted Generation.” Career-minded couples with children trying to balance work with raising the kids and driving them to more activities than our parents would ever have imagined (or considered) in their day, has made us a generation of parents who are overworked, overstressed, underpaid and low in energy. While low energy is typically associated with energy drainers such as feelings of anger and anxiety, or changing hormones and normal aging, Dr. Oz and other health sources tell us that our low energy may be due to one element—a deficiency in magnesium.
“There are over three hundred chemical reactions in your body that are dependent on magnesium,” says Dr. Oz. “And you know what? When it’s not working - because you don’t have enough in your body - your body becomes like sludge. Those reactions don’t help get the energy you need into the right places. In fact, you don’t even make the energy. Three out of every four of you watching right now across this great country are not getting the amount of magnesium that you need. You are magnesium deficient.”
Dr. Oz tells us that while low energy is typically attributed to stress and the wear and tear it takes on our body, that often these are only symptoms that manifest as increased irritability, feeling lethargic or bogged down all the time, or having anxious moments recognized as anxiety that gets our hearts pumping and palms sweating.
In fact, that heart-pumping anxiety may actually be due to magnesium levels in your body that when deficient will make your heart beat faster and work harder to try to get what little magnesium you have left in the blood to the rest of the body that is starved for magnesium. The end result being that you will use up more of your energy reserves than the person next door.
“Having low energy levels is the perhaps the strongest indication that you do not have adequate magnesium levels,” says Dr. Oz.
Scientific research that supports Dr. Oz’s position and advice about what to do if you are suffering from low energy can be referenced to at least one study published in the May 2002 issue of the Journal of Nutrition.
In the study, postmenopausal women were evaluated under varying dietary conditions where their magnesium levels were controlled and maintained for several weeks each at low, inadequate magnesium levels and then later at higher, recommended levels of blood magnesium concentrations.
What the researchers found was that being magnesium deficient caused the women to use more energy and tire more quickly during moderate exercise, than women who possessed adequate levels of magnesium. Their data showed that when magnesium levels are low, that more oxygen is required by the cells to function and thereby leads to an increase in the heart rate.
According to a press release by the Agricultural Research Service, physiologist and co-author Henry C. Lukaski states, "When the volunteers were low in magnesium, they needed more energy and more oxygen to do low-level activities than when they were in adequate-magnesium status," says Lukaski.
The authors of the study contend that their findings are consistent with other studies showing that too little magnesium makes the body work harder. "The effects are likely to occur in individuals with low magnesium, regardless of whether the person is athletic or sedentary," says Lukaski.
The good news is that if your low energy is due to your magnesium levels being inadequate, then your solution is only as distant as your local grocery.
To maintain adequate magnesium levels in your blood, Dr. Oz explains that it is not enough to take a once-a-day type multi-vitamin, because for one thing, they typically only supply a small amount of magnesium. The other reason is that your magnesium level needs to be constantly replenished at a certain rate as your body’s chemical reactions are continually using up magnesium throughout the day.
To maintain a constant level of magnesium that is adequate for the body Dr. Oz advises viewers to achieve this by eating foods that are rich in magnesium that will release magnesium continually.
To maintain your magnesium reservoir, Dr. Oz says that you need to consume 5 servings a day of any of the magnesium rich food must-haves from his list below:
Dr. Oz’s 10 magnesium Rich Food Must-haves:
1. Shredded Wheat—not only a good source of fiber, but contains as much as 61 mg of magnesium per cup.
2. Spinach—Half a cup of boiled spinach contains 78 mg of magnesium. Cooked spinach is recommended because it increases the amount of minerals absorbed during digestion.
3. Oatmeal—Dr. Oz recommends priming your magnesium pump at the beginning of the day with magnesium in your breakfast. One example is a cup of oatmeal, which contains approximately 61 mg of magnesium.
4. Quinoa—A rare whole grain and complete protein, just one-half cup of quinoa contains 118 mg of magnesium.
5. Lentils—A great whole grain, high protein meat substitute, a cup of lentils contains 72 mg of magnesium.
6. Brown Rice—A cup of brown rice contains 84 mg of magnesium plus essential amino acids needed by your body.
7. Black Beans—For a bigger dose of magnesium per bean, black beans are a richer source of magnesium with one cup containing 120 mg of magnesium.
8. Kidney beans—Not as high in magnesium as other bean sources, but nutritious in other ways, one cup of kidney beans 70 mg of magnesium.
9. Whole Wheat Bread—Another breakfast source or for lunchtime with a healthy sandwich, two slices of whole wheat bread contains 46 mg of magnesium.
10. Bananas--Not only a good and convenient source of magnesium (up to 32 mg), but also a source of potassium needed by the heart.
Dr. Oz tells his viewers that in order to feel the difference in energy levels that it will take a least one week of eating 5 servings daily of his suggested magnesium-rich, low energy dietary cures. The Recommended Dietary Allowance (RDA) for magnesium, based on the current Dietary Reference Intakes (DRIs), for women over age 31 is 320 milligrams (mg) daily and for men over age 31 is 420 mg daily.
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