Magnezyum Eksikliği Nedenleri ve Doğal Beslenme

Magnezyum Eksikliği Nedir?

Hipomagnezemi olarak da bilinen magnezyum eksikliği, sıklıkla gözden kaçan bir sağlık problemidir. Bazı durumlarda, belirgin belirtiler çoğunlukla düzeyleriniz ciddi ölçüde düşük olana kadar ortaya çıkmadığından dolayı, magnezyum eksikliği tanısı hemen konulamayabilir. Vücudun tüm işlevlerini eksiksiz bir şekilde yerine getirebilmek için magnezyuma ihtiyacı vardır. Hücreler magnezyum sayesinde hayatta kalırlar. Magnezyum enzimlerin çalışması için gereklidir. Proteinleri, karbonhidratları ve yağları sentezler.

Magnezyum Eksikliği Belirtileri

Magnezyum eksikliği nedenleri çeşitlidir. Yetersiz besin tüketiminden vücutta magnezyum kaybı yaşanıyor olmasına kadar birçok farklı nedenleri vardır. Magnezyum kaybı ile ilişkili sağlık sorunları arasında; diyabet, zayıf emilim, kronik ishal, çölyak hastalığı ve aç kemik sendromu yer almaktadır. Ayrıca alkole düşkün insanlar, magnezyum kaybı konusunda yüksek risk altındadırlar.

Magnezyum Eksikliğinde Kas Seğirmeleri ve Krampları

Kas seğirmesi, titremesi ve kas krampları magnezyum eksikliği belirtileridir. En kötü senaryolarda eksiklik, nöbetlere veya kasılmalara dahi neden olabilir. Bilim adamları bu belirtilere; kas sinirlerini aşırı derecede uyarılmasına sebep olan yüksek miktarda kalsiyumun, sinir hücrelerine akmasının neden olduğuna inanmaktadır. Magnezyum takviyesi ürünlerinin, magnezyum eksikliği yaşayan bireylerde kas seğirmelerini ve kramplarını hafifletebileceği belirtilirken bir derleme; magnezyum takviyelerinin yaşlı erişkinlerde kas krampları için etkili bir tedavi olmadığı sonucuna varmıştır. Dolayısıyla diğer gruplar üzerinde, daha ileri çalışmalara ihtiyaç vardır. İstemsiz kas seğirmelerinin başka birçok nedeni olabileceğini unutmayın. Örneğin buna, stres veya çok fazla kafein de neden olabilir. Ayrıca, bazı ilaçların yan etkisi veya nöromiyotoni veya hareket ettirici nöron hastalığı gibi nörolojik bir hastalık belirtisi olabilir. Nadiren gerçekleşen seğirmeler normal olsa da belirtileriniz devam ederse bir doktora gözükmelisiniz.

Magnezyum Eksikliğinde Zihinsel Bozukluklar

Zihinsel bozukluklar, magnezyum eksikliğinin başka olası bir sonucudur. Bu durum, zihinsel uyuşukluk veya duygu eksikliği ile tanımlanan “umursamazlık” problemini içermektedir. Kötü durumdaki eksiklik, sayıklamaya ve komaya bile yol açabilir. Ek olarak, gözlemsel çalışmalar düşük magnezyum düzeylerini artmış depresyon riski ile ilişkilendirmiştir. Bilim adamları ayrıca, magnezyum eksikliğinin kaygıyı artırabileceğini tahmin etmektedirler ancak, bununla alakalı doğrudan kanıtlar mevcut değildir. Bazı araştırmalarda magnezyum takviyelerinin, kaygı bozukluğu olan kişilerin bir alt kümesine fayda sağlayabileceği sonucuna varmıştır, ancak bu kanıtların kalitesi oldukça düşüktür. Herhangi bir sonuca varılmadan önce daha yüksek kalitede çalışmalara ihtiyaç vardır.Kısacası magnezyum eksikliğinin, sinir fonksiyon bozukluğuna neden olabileceği ve bazı insanlarda zihinsel sorunlara yol açabileceği görülmektedir.

Magnezyum Eksikliğinde Osteoporoz,

Osteoporoz, zayıf kemikler ve artmış kemik kırığı riski ile tanımlanan bir hastalıktır. Osteoporoz riski birçok faktörden etkilenir. Bunlar arasında yaşlılık, egzersiz eksikliği ve D ve K vitaminlerinin yetersiz alımı yer almaktadır.İlginç bir şekilde, magnezyum eksikliği de osteoporoz için bir risk faktörüdür. Eksiklik, doğrudan kemikleri zayıflatabilir, fakat aynı zamanda kemiklerin ana yapı bloğu olan kandaki kalsiyum seviyesini de düşürür.Fareler üzerinde yapılan çalışmalar; diyetsel magnezyum tükenmesinin, kemik kütlesinin azalmasıyla sonuçlandığını doğrulamaktadır. İnsanlar üzerinde böyle bir deney yapılmamasına rağmen çalışmalar; düşük kemik mineral yoğunluğu ile az magnezyum alımı arasında bir ilişki olduğunu göstermiştir.Kas ve sinir sistemini düzenlemek, enerji üretmek, protein ve yağ sentezlemek gibi hayati görevleri bulunan magnezyum takviyelerine ulaşmak için bu linke tıklayabilirsiniz.

Magnezyum Eksikliğinde Yorgunluk ve Kas Zayıflığı

Fiziksel veya zihinsel tükenme ya da güçsüzlük ile tanımlanan bir durum olan yorgunluk, magnezyum eksikliğinin başka bir belirtisidir.Magnezyum eksikliğinin başka ve daha spesifik bir belirtisi, “myastenia” olarak da bilinen kas zayıflığıdır. Bilim adamları bu zayıflığa; magnezyum eksikliği ile ilişkili olan kas hücrelerindeki potasyum eksikliği durumunun neden olduğuna inanmaktadır. Bu nedenle magnezyum eksikliği, yorgunluğun veya zayıflığın olası bir nedenidir.

Magnezyum Eksikliğinde Yüksek Kan Basıncı

Hayvanlar üzerinde yapılan çalışmalar; magnezyum eksikliğinin, kan basıncını artırabileceğini ve kalp hastalığı için güçlü bir risk faktörü olan yüksek kan basıncı sorununun öncüsü olabildiğini göstermektedir. İnsanlar üzerinde yapılan çalışmalarda doğrudan kanıt bulunmasa da bazı gözlemsel çalışmalar; düşük magnezyum seviyelerinin veya magnezyum yönünden zayıf beslenmenin kan basıncını artırabileceğini öne sürmektedir. Magnezyum özellikle yüksek kan basıncı olan yetişkinlerde, magnezyum takviyelerinin kan basıncını düşürdüğü sonucuna varılmıştır. Magnezyum eksikliği, kan basıncını artırabilir ve bu da kişinin kalp hastalığı yaşaması riskinin artması anlamına gelmektedir. Yine de magnezyumun kan basıncı üzerindeki rolünün, tam olarak ne olduğunun anlaşılabilmesi için daha fazla çalışmaya ihtiyaç vardır.

Magnezyum Eksikliğinde Astım

Şiddetli astım problemi olan hastalarda magnezyum eksikliği bazen görülebilir. Buna ek olarak, astımlı bireylerde magnezyum düzeyleri sağlıklı kişilere göre daha düşüktür. Magnezyum eksikliğinin, akciğerlerin havayollarını kaplayan kaslarda kalsiyum birikmesine neden olabileceğine inanıyorlar. Bu durum, solunum yollarının daralmasına ve solunumun zorlaşmasına neden olur. İlginç bir şekilde, magnezyum sülfatlı bir solunum cihazı, bazen hava yollarını rahatlatmaya ve genişletmeye yardımcı olmak için şiddetli astımı olan insanlara verilir. Yaşamı tehdit eden semptomları olanlar için ise, enjeksiyonlar tercih edilen teslimat şeklidir.Bununla birlikte, astımlı bireylerde magnezyum takviyesi kullanımının etkinliği olduğuna dair kanıtlar tutarsızdır.Kısacası bilim adamları; bazı hastalarda şiddetli astımın, magnezyum eksikliğinin bir belirtisi olabileceğine inanmaktadır, ancak magnezyumun astım üzerindeki rolünü araştırmak için daha fazla çalışmaya ihtiyaç vardır.

Magnezyum Eksikliğinde Düzensiz Kalp Atışı

Magnezyum eksikliğinin en ciddi belirtileri arasında kalp aritmi veya düzensiz kalp atışı bulunur. Çoğu durumda, aritmi belirtileri hafiftir. Hatta çoğu zaman, hiçbir belirtisi yoktur. Bununla birlikte bazı kişilerde, kalp atışı arasında duraklama olan kalp çarpıntısına neden olabilir.Diğer olası aritmi belirtileri arasında; baş dönmesi, nefes darlığı, göğüs ağrısı veya bayılma bulunur. En şiddetli vakalarda ise aritmi, inme veya kalp yetmezliği riskini artırabilir.Bilim adamları, magnezyum eksikliği ile ilişkili bir durum olan kalp kas hücrelerinin içindeki ve dışındaki potasyum düzeylerinin dengesizliğinin, bu konuda suçlu olabileceğine inanıyorlar.Konjestif kalp yetmezliği ve aritmisi olan bazı hastaların sağlıklı kişilere göre daha düşük magnezyum düzeyleri olduğu gösterilmiş ve bu hastalar magnezyum enjeksiyonları ile tedavi edilerek, kalp fonksiyonları önemli ölçüde iyileştirilmiştir. Magnezyum takviyeleri ayrıca, bazı aritmi hastalarında düzensiz kalp atışı belirtilerini azaltabilir.

Magnezyum Eksikliğinde Tedavi

Hipomagnezemi sıklıkla, oral magnezyum tablet takviyeleriyle ve magnezyum içeren besinler tüketilmesiyle tedavi edilir.Genel popülasyonun tahmini yüzde 2’sinde hipomagnezemi vardır. Bu oran hastanede yatan kişilerde daha yüksektir. Doktorunuz aksini söylemedikçe, magnezyumu gıdalardan almanız en iyi yoldur.

Magnezyum Bulunan Besinler

Tavsiye edilen günlük magnezyum miktarı erkekler için 300 miligram, kadınlar için ise 280 miligramdır. Hamile kadınlar 350 miligram tüketmelidirler.

  • Badem
  • Kaju
  • Yer fıstığı
  • Tam tahıllı gevrek
  • Soya sütü
  • Kara fasulye
  • Tam buğday ekmeği
  • Avakado
  • Muz
  • Trança balığı
  • Somon

Magnezyum Ağırlıklı 1 Günlük Beslenme Programı

  • Kahvaltı: Az yağlı süt içeren çay ve iki dilim kepekli ekmek/tost
  • Ara öğün: 10 adet fındık veya 10 adet badem
  • Öğle yemeği: Bir fincan çiğ ıspanak, 120 gram doğal ton balığı ve 1 fincan tam tahıl pişmiş pirinç. Tatlı için iki adet doğranmış ceviz içeren hafif bir turta.
  • Ara öğün: Az yağlı süt, tahıl ve bir elma. Bir avuç dolusu kuru üzümle birlikte 2 adet pirinç veya yulaf ezmesi kurabiyesi.
  • Akşam yemeği: Tavuk göğsü, pazı püresi, domates ve salatalıklı salata. Tatlı için yarım fincan çilek.

2079 YORUMLAR

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