TO HEALTHY LIFE DECISIONS

TO HEALTHY LIFE DECISIONS

The recommended daily intake of magnesium

Along with the daily intake of water to keep the body hydrated, the consumption of Mg Mivela mineral water can also ensure a regular intake of magnesium. Due to the often insufficient presence of magnesium in the diet, many people are at an increased risk of deficiency of this important mineral in their body. The recommended daily intake of magnesium is 375 mg, and Mg Mivela, with its 343 mg of magnesium per liter is almost able to meet the daily needs of the majority of the population for this mineral, and it is recommended to all – both to young people and adults.

Calculate your daily need for magnesium

Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.

Groups with potentially increased need for magnesium

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Professional and recreational athletes

Sufficient levels of magnesium to boost performance – Maintaining adequate concentrations of magnesium is necessary to sustain an appropriate level of athletic performance, given its role in energy creation, muscle movements, maintaining the properties of cell membranes, electrolyte balance, and fatigue reduction.

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Persons exposed to stress

Magnesium is your ally in fighting stress – The vicious circle is created when, due to the activity of the stress hormones, increased loss of magnesium occurs, and the lack of magnesium makes the body more sensitive and susceptible to stress and its consequences.

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Persons with gastrointestinal diseases

One disease does not necessarily lead to another. Chronic diarrhea with an impaired absorption of fat, resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can eventually lead to magnesium depletion. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.

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Persons with type 2 diabetes

Lack of magnesium can decrease the secretion of insulin – Magnesium deficits, occurring primarily as a result of increased excretion of magnesium through urine, may develop in persons with insulin resistance and/or type 2 diabetes. This is where a vicious circle can be created, as diabetes leads to increased urinary magnesium excretion, while a lack of magnesium can reduce the secretion and effect of insulin, making the management of diabetes more difficult.

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Persons who consume alcohol

Alcohol consumption increases the risk of magnesium deficiency – Lack of magnesium is frequent in persons with alcohol dependence. A lower concentration of magnesium in the body can come as a result of poor diet, problems such as vomiting, diarrhea and steatorrhea (fatty stool) resulting from pancreatitis, renal dysfunction with excess excretion of magnesium into the urine, vitamin D deficiency and other related conditions.

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Elderly population

Caused by medications, diet and metabolism – The elderly often have lower dietary intakes of magnesium. In addition, magnesium absorption from the gut decreases, and renal magnesium excretion increases with age. Chronic diseases, to which the elderly are more prone, and regular intake of various medications, can affect the levels of magnesium in the body and cause its deficit.

Magnesium is particularly important for professional and recreational athletes:

For proper muscle function

For cellular energy production

For electrolyte balance

For protein synthesis

For reduction of fatigue and exhaustion


ATHLETES

Muscle spasms – maybe your body is telling you that it lacks magnesium


All those engaged in sports, either at a professional or a recreational level, must have experienced muscle pain and spasms at least once. These symptoms are often associated with magnesium deficiency.

Excessive sweating causes the body to lose water, but it also loses minerals that need to be restored, and magnesium is particularly important as it establishes normal electrolyte balance (calcium, potassium and sodium) and contributes to proper muscular activity.

Mg Mivela provides the body with magnesium in its natural form that is easily absorbed into blood and readily available to meet the body’s functional needs, which makes it an excellent source of hydration before, during and after training.

Proper muscular activity and energy production are among the most important functions of magnesium. Without a sufficient level of magnesium in the body, muscles cannot relax adequately, and this can lead to spasms. Athletes engaged in endurance sports (long-distance running, cycling, triathlon) can be at an increased risk of magnesium deficiency.

Proper
hydration


Sweating causes athletes to lose large amounts of fluids and minerals that need to be replaced. Special attention should be paid to magnesium, as it plays a particularly important role in physical activities – it helps to convert sugar and fat into energy, maintains the balance of electrolytes - calcium, potassium and sodium, and contributes to a normal muscle function. Magnesium is naturally present in the Mg Mivela mineral water, which makes it an excellent choice, due to its light, refreshing taste, and a magnesium content of as much as 343 mg per liter. This quantity can ensure the replacement magnesium and boost physical performance, considering that magnesium is known for reducing fatigue and exhaustion.

 

A personalized hydration plan plays a key role in optimizing performance, as well as protecting the safety of professional and recreational athletes (in order to prevent hypohydration or hyperhydration), especially in high temperatures. Any hydration plan is individual and must be adapted to specific needs, as it depends on numerous factors. One of the approaches can be as follows:

0.5l
two hours before training

the quantity and frequency
depend on the individual
level of perspiration,
the intensity and duration
of exercise; the longer
the activity lasts – the
more important hydration and
electrolyte replacement are.

0.25l
half an hour after exercise

Magnesium and bodily weight


Magnesium and metabolism

Did you know that magnesium deficiency is more frequent in obese than in normal weight persons1–3? The results of a study have shown that a lower magnesium intake is linked to a higher risk of obesity4. Obesity is a result of an unhealthy diet rich in calories, but poor in essential nutrients, including magnesium. This is precisely the mineral that contributes to the normal energy yielding metabolism, which includes the conversion of carbohydrates and fat, which we get from food, into energy that is used for all our activities. That is why magnesium is particularly important for the metabolism, and it is also necessary for a normal balance of electrolytes in our body. Without magnesium, there is no good metabolism.


Magnesium and obesity caused by stress

Stress is often cited as one of the causes of obesity, so for that reason we must not neglect the role of magnesium in the fight against the most prevalent health condition today.

The body reacts to stress by releasing stress hormones:

  • Adrenaline, causing a release of energy needed to defend the body, and
  • Cortisol, telling the body to make up for the lost energy.

Unfortunately, most people who find themselves in a stressful situation seek comfort in unhealthy food, such as sweets or snacks. Those habits result in excess weight, and the appropriate intake of water is often neglected.

In the conditions of psychological stress, the consumption of Mg Mivela water that naturally contains magnesium can prove useful in the moderation of the body’s reaction to stressors, considering that this mineral contributes to a normal psychological function and activity of the nervous system.


Magnesium and dieting

In a bid to lose weight, many of us often resort to unbalanced diets that do not provide sufficient amounts of magnesium.

Considering that magnesium is an essential mineral that helps to reduce fatigue and exhaustion and participates in many vital functions of body, it is necessary to ensure its intake from other sources. Is there better news than this: such an important mineral as magnesium, in its natural form to boot, can be taken through water, which has no calories. Mg Mivela is the good news that should become our everyday habit.

1. Morais, J.B.S.; Severo, J.S.; Dos Santos, L.R.; De Sousa Melo, S.R.; De Oliveira Santos, R.; De Oliveira, A.R.S.; Cruz, K.J.C.; Do Nascimento Marreiro, D. Role of Magnesium in Oxidative Stress in Individuals with Obesity. Biol. Trace Elem. Res. 2017, 176, 20–26.

2. Shamnani, Geeta & Rukadikar, Charushila & Gupta, Vani & Singh, Prof. Shraddha & Tiwari, Sunita & Bhartiy, Shekhawat & Sharma, Priyanka. (2018). Serum magnesium in relation with obesity. National Journal of Physiology, Pharmacy and Pharmacology. 1. 10.5455/njppp.2018.8.0104016022018.

3. Hassan SAU, Ahmed I, Nasrullah A, et al. Comparison of Serum Magnesium Levels in Overweight and Obese Children and Normal Weight Children. Cureus. 2017;9(8):e1607. Published 2017 Aug 24. doi:10.7759/cureus.1607

4. Lu, L., Chen, C., Yang, K. et al. Magnesium intake is inversely associated with risk of obesity in a 30-year prospective follow-up study among American young adults. Eur J Nutr 59, 3745–3753 (2020). https://doi.org/10.1007/s00394-020-02206-3


PERSONS EXPOSED TO STRESS


ENTREPRENEURS

Did you know that magnesium is also known as the “anti-stress” mineral?

A hectic way of life, mounting commitments and pressures at work, college or school have made stress an everyday experience for many of us. As many as 20 years ago, the World Health Organization classified stress as the global health epidemic, and with good reason. Although as a natural reaction of the body, stress can be stimulating in smaller amounts, a long-term exposure to stress can cause a wide range of health issues and conditions.

In coping with stress, magnesium is particularly important. Due to its role in the regulation of the stress hormones, magnesium is often called the “anti-stress” mineral.

Magnesium is one of the most important minerals for the body as it participates in more than 350 processes that are essential for the body’s vital functions. This mineral is crucial for the functioning of the nervous system and normal psychological functions (concentration, memory and cognition).

Recent studies indicate that magnesium influences the balance of serotonin, known as one of the “happy hormones”, and their mutual interaction1.

In the conditions of increased tension and anxiety, which can come as a consequence of low intracellular magnesium levels, the body’s reaction to stressors can be moderated with the sufficient intake of magnesium. Chronic stress depletes the body of magnesium, as the adrenalin secreted during stress affects the heart function, blood pressure, the narrowing of blood vessels and muscle contractions, which require larger quantities of magnesium.

1. Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020; 12(12):3672. https://doi.org/10.3390/nu12123672

Stress and magnesium deficiency can cause:

fatigue, weakness and lack of energy
nervousness, irritability and emotional oversensitivity
concentration problems
insomnia
headache
Magnesium deficiency is increasingly recognized as a major problem of the modern-day society and brought in connection with numerous health concerns.
1TAKE ENOUGH MAGNESIUM AND WATCH YOUR DIET
Magnesium helps the body prepare for stressful situations. Snacks and sweets may bring short-term comfort, but in the long run they only bring excess weight.
2DRINK ENOUGH FLUIDS
No, by fluids we don’t mean alcohol. Excessive alcohol consumption increases the need for magnesium, and it makes you fat. Energy drinks are also not the best choice, but Mg Mivela is!
3LIMIT YOUR COFFEE INTAKE
One or two cups will probably have a positive effect, but larger quantities certainly won’t.
4WATCH A FUNNY ANIMAL VIDEO ONLINE
Pictures of cute animals can help you focus. Avoid excessive internet surfing – there is life outside social networks too.
5MAKE TO-DO LISTS
They really help you to organize your time better. They don’t need to be made in a spreadsheet format or take note of every minute of your day to help you find a compromise between your commitments, resting, and achieving goals.
6SPEND MORE TIME WITH FRIENDS
Preferably in nature.
7MAKE TIME TO RELAX
Try this exercise, and you don’t need to be thin to do it right: Lay on the floor with your legs spread out. Keep your arms away from your body, with the palms facing upwards. Close your eyes, let your entire body relax, and focus on your breathing. Stay in that position for about ten minutes, taking deep breaths.
8BE PHYSICALLY ACTIVE
Regular physical activity helps coping with stress, and also contributes to:

In modern times, it is increasingly difficult to fit exercising or going to the gym into our daily schedule. For that reason, here are several exercises that you can do even at work.
9DON’T BE TOO HARD ON YOURSELF
Unrealistically high expectations, perfectionist demands, and fear of failure will often do nothing more than block us and slow us down in achieving our goals. There is good reason behind the saying “We learn from our mistakes.”

Devet saveta kako smanjiti stres

1UNOSITE DOVOLJNO MAGNEZIJUMA I PAZITE NA ISHRANU
Magnezijum doprinosi spremnosti organizma na stresne situacije. Grickalice i slatkiši možda donose kratkoročnu utehu, ali dugoročno znače više kilograma.
2UNOSITE DOVOLJNO TEČNOSTI
Ne, pod tečnošću ne mislimo na alkohol. Preterano konzumiranje alkohola povećava potrebe za magnezijumom, a pritom još i goji. Energetska pića takođe nisu najbolji izbor, ali Mg Mivela jeste!
3OGRANIČITE UNOS KAFE
Jedna do dve šoljice verovatno će delovati pozitivno, ali džezva kafe sigurno neće.
4POGLEDAJTE SMEŠNI FILMIĆ SA ŽIVOTINJAMA NA WEBU
Slike slatkih životinja mogu pomoći da se bolje fokusirate. Ne preterujte sa surfovanjem, postoji život i izvan društvenih mreža.
5PRAVITE TO-DO LISTE
Zaista pomažu u boljem organizovanju vremena. Ne moraju biti napisane u Excelu niti predvideti svaki minut vašeg dana da bi pomogle da nađete kompromis između obaveza, odmora i dostizanja ciljeva.
6PROVODITE VIŠE VREMENA SA PRIJATELJIMA
Po mogućnosti u prirodi.
7ODVOJITE VREME ZA RELAKSACIJU
Isprobajte ovu pozu za koju ne morate biti vitki: Lezite na pod raširenih nogu. Ruke držite dalje od tela sa dlanovima okrenutim prema gore. Zatvorite oči, opustite celo telo i usredsredite se na disanje. Ostanite u tom položaju desetak minuta, dišući duboko.
8BUDITE FIZIČKI AKTIVNI
Redovna fizička aktivnost od velike je važnosti za lakše podnošenje stresa, a doprineće i:

U vremenu u kojem živimo, sve je teže uklopiti džoging ili odlazak u teretanu u svakodnevni raspored.  Zbog toga predlažemo nekoliko vežbi koje (neprimetno) možete izvoditi čak i na radnom mestu.
9NE BUDITE STROGI PREMA SEBI
Nerealno visoka očekivanja, perfekcionistički zahtevi i strah od neuspeha često će nas samo blokirati i usporiti u postizanju ciljeva. Ne postoji bez razloga poslovica “Na greškama se uči.”

PREGNANT
WOMEN


WITH TWO HEARTS BEATING IN ONE BODY,
MAGNESIUM IS EVEN MORE IMPORTANT

Many mothers say that pregnancy is the most beautiful time in a woman’s life, but this special physiological state brings numerous changes to the body and the way of life.

During pregnancy, diet becomes more important than ever. We often hear that pregnant women need to eat for two, but it is now proven that on average only around 300 calories a day more are needed during pregnancy than in the period before, namely, around 70 kcal more in the first, 260 kcal more in the second, and around 500 kcal a day more in the third trimester.

During pregnancy, eating healthy is crucial, and this means eating good-quality, varied foods, with sufficient quantities of all nutrients that are necessary for a proper growth and development of the baby, as well as health of the mother.

Along with folic acid, iron and iodine, magnesium is one of the most important minerals for a healthy and successful outcome of the pregnancy. In order for the body to function normally, the recommended daily intake of magnesium for women in the reproductive period ranges from 310 to 360 mg (depending on their age). Nutritional needs are increased during pregnancy, so pregnant women are recommended to take around 40 milligrams more than before, that is, between 350 and 400 mg of magnesium per day.

Considering that magnesium is a mineral that cannot be produced by the body itself, it is necessary to ensure its daily intake in the appropriate quantity.

Magnesium is important during pregnancy due to:

How to prevent spasms?

  • take sufficient amounts of magnesium
  • drink plenty of water
  • avoid sitting for long periods of time, or sitting with your legs crossed
  • avoid standing in one place for long periods of time
  • when working on a computer, adjust the height of your seat
  • stretch your calves, especially before you go to bed
  • reduce your salt intake
  • smanjite unos soli

What to do when they occur?

If you get a muscle spasm, stretch and massage the muscle.

If you get a knee spasm:

  1. stand up and shift your body weight to the painful leg
  2. try to straighten your knee, pressing your heel on the floor
  3. gradually straighten your knee

Magnesium is also important during breastfeeding


The recommendations regarding the daily intake of magnesium should also be followed in the period of breastfeeding, in order to prevent the depletion of magnesium from the mother’s body.

Looking after your baby every day, especially if it is your first child, inevitably brings stress to a higher level, so a sufficient intake of magnesium, “the happy mineral”, should help you feel better and make your emotional adjustment easier.

Also, magnesium contributes to reducing fatigue and exhaustion that are often the result of sleepless nights, and gives you more energy to take care of your child and engage in other activities.

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HEALTHY DIET

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5 SMALL MEALS A DAY

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DON’T SKIP BREAKFAST

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DRINK ENOUGH FLUIDS

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EXERCISE

FIRST EXERCISES
0-6 WEEKS: light walks
7-12 WEEKS: Kegel exercises
Be sure to consult your physician before exercising!
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SPEND MORE TIME WALKING

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PLAY WITH YOUR BABY

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SLEEP AS MUCH AS YOU CAN

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