Magnesium, Calcium and Vitamin D For Heart Health

March 6, 2013

in BLOGS,Chelated Cal-Mag® with 1,Diabetes,Heart Health,Lavender,T-TAPP,Weight Loss

Welcome to this issue of "Living a Healthy Fit Life"
 
PatIMG_8971
 
Editor's Note –

This past week we survived a blizzard which blew snow into drifts. That meant the deck, steps onto the deck, and walkways had to be cleared. I help some but Larry does the bulk of it. I worry about him because shoveling snow is hard work but he is gradually learning that he can stop when he feels tired.. it doesn’t all have to be done at one time and immediately. His health is more important.
 

We both had doctor appointments with our primary care C-FNP. My blood pressure was 114/78.. not bad for an almost 70 year old. I had lost a few more pounds since November 2012.. now my weight is right around 121 pounds which is less than when I married at age 18. I bet I can fit into my wedding dress with no problem. Our C-FNP ordered routine blood work again so we’ll see how that turns out?

 

She, our C-FNP, wanted Larry to see a cardiologist again to see if he might need more tests on his heart. We saw the cardiologist on Friday and are now waiting for him to be scheduled for a heart catheterization sometime in the next 2 weeks. (The cardiologist is still insisting that Larry take a statin drug.. we’ll see what our ultimate decision is going to be.. I believe big pharma is behind pushing for lower and lower cholesterol numbers just like they did for blood pressure.)

 

Meanwhile we are continuing to eat healthy, do daily exercise, and focus on taking supplements that are beneficial for the heart.

 

 

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heart and brain that walk hand in hand

Magnesium, Calcium and Vitamin D For Heart Health

 

So many times we take our hearts for granted and do not consider how very important good nutrition and lifestyle is to our heart. In this article we will be discussing three of those important nutrients.. calcium, magnesium, and vitamin D.. and how they relate to heart health.

 

Calcium

Assortment of dairy products

Usually when we think about calcium we think of how it builds strong bones and teeth. That is very true but it is also critical to the heart. Calcium is essential for muscle contraction so since the heart is a muscle it makes sense that calcium is necessary for the heart muscle to work and function properly.

 

We first started using calcium years ago, about 27 years, when Larry was trying to keep from having to take added blood pressure meds. He had been on blood pressure medication since about age 26 or 27. Then in his early 40’s his blood pressure was out of control even on medication. That was when we first started considering supplements as a health benefit. Yes, calcium is helpful for more normal blood pressure and cardiovascular health.

 

Calcium is absolutely essential for life but can actually be harmful if not directed to where it is needed. You have probably heard that if your body is needing calcium, it can be leached from your bones and teeth.. that is not good. Also calcium can cause calcification damage if not directed out of and away from soft tissue.  How do you direct calcium to where it is needed?

 

Magnesium

Cute Squirrel With Walnut

Magnesium is the key that directs calcium to where it is needed so never take calcium alone. Magnesium and calcium are partners. Magnesium is sometimes referred to as nature’s ‘calcium channel blocker’. ‘Calcium channel blockers’ are a very common prescription drug that is used to lower blood pressure and regulate the heart beat so why not consider nature’s version rather than a chemical synthetic version?

 

Magnesium also serves as one of nature’s cholesterol regulators so can help reduce and balance cholesterol thus reducing the need to consider cholesterol lowering drugs (statins).

 

As I mentioned above calcium is essential for muscle contraction – magnesium is essential for muscle relaxation. This is another indicator they work together to balance one another.

 

Magnesium is the key regulator that directs calcium to the bones and away from soft tissue where it can cause calcification.

 

About 25 years ago Larry was diagnosed as having ‘mitral valve prolapse’ a very common heart value problem. We did not know this at the time but now we know it is very common for people who have ‘mitral valve prolapse’ to also be deficient in magnesium.

 

Here is a list of some of the most common signs of magnesium deficiency:

 

  • Weakness and fatigue
  • Muscle cramps or spasms
  • Tremors and tics
  • High blood pressure
  • Irritability and/or depression
  • Constipation
  • Loss of appetite
  • Loss of sense of smell
  • Poor brain function
  • Difficulty sleeping
  • Rapid or irregular heartbeat (abnormal heart rhythms)
  • Uncontrolled blood sugar

 

The above signs can also be signs of other deficiencies but a magnesium deficiency should be seriously considered.

 

Vitamin D

sunshine2013-03-06_1130

For years we have been told to avoid sun exposure and if we are going to be exposed to the sun we need to lather on sunscreen otherwise we are going to have skin cancer. I have never liked sunscreen because I always felt that I was drowsing my body in chemicals so I very seldom used it on myself or my children.

 

Now we are finding that most people are deficient in vitamin D which is being linked to various diseases and illnesses. Deficiency of vitamin D has been associated with congestive heart failure and increased risk of heart attack. Wow, this is scary.

 

For years vitamin D has been added to foods, especially milk. The vitamin D3 we get from sun exposure is safe when we use a common sense approach to sun exposure.

 

Our bodies need vitamin D3 in order to utilize and absorb calcium. Vitamin D helps reduce inflammation and now we know that inflammation is a contributor to heart disease.  Vitamin D is critical for balancing and controlling HDL and LDL cholesterol. Surveys from Harvard School of Medicine have shown that 75% of adults with heart disease are deficient in vitamin D.

 

Vitamin D is obtained from plants and also from the skin of humans and animals that have been exposed to UVB rays from sunlight. If you supplement vitamin D it is critical that you use D3, the type we receive from the UVB rays of the sun. It is called (7-dehydrocholesterol).

 

Vitamin D deficiency puts you at risk of developing many chronic diseases such as; high blood pressure, TB, cancer, periodontal disease which has been linked to heart disease, multiple sclerosis, chronic pain, peripheral artery disease, cognitive impairment, and autoimmune diseases such as type 1 diabetes.

 

Calcium, magnesium, and vitamin D all work together. They are all critical for healthy functioning of the heart and cardiovascular system.

 

How do we get adequate intake of these 3 important nutrients?

 

Dairy and veggies such as spinach, kale, okra, soybeans, white beans, and some fish like sardines, salmon, perch, and rainbow trout are good sources of calcium.

Sources of magnesium are: brans (rice, wheat, oat), dried herbs such as coriander, seeds such as pumpkin and watermelon seeds, nuts in general, molasses, soybeans, beans, bananas, avocado, and grains such as quinoa.

Food sources of vitamin D are: egg yolks, beef liver, cheese, and fatty fish.

A minimum 20 minutes of UVB sun exposure daily to a minimum of 40% bare skin is one of the best ways to get vitamin D.

Many foods say they are fortified with especially calcium and vitamin D but I say why not get them more naturally because most fortified foods are fortified with synthetic, unnatural forms of the nutrients.

 

How much calcium, magnesium, and vitamin D do you get on a daily basis? Tell me in the comments below how you get your calcium, magnesium, and vitamin D.

 

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Protect Your Heart as well as Your Bones with Chelated Cal-Mag with D

 

Minerals in general are very difficult to digest and absorb. For this reason in the mid-1970’s Neo-Life Scientific Advisory Board under the direction of the late Dr. Arthur Furst developed the ‘Double Amino Acid Mineral Chelation Technology’. Today, over 40 years later, this technology is still the most efficient way of delivering supplemental minerals.

 

The U.S. Pharmacopeia has a standard for calcium of 75% dissolution within 30 minutes of taking a calcium supplement. Neo-Life’s Cal-Mag as a dissolution of 103.3% within 30 minutes. The average dissolution of 52 major brands of calcium supplements sold is only 39.3%.

 

Chelated Cal-Mag with D is formulated with an ideal 2 to 1 ratio of calcium to magnesium plus it contains 1000 IU (3 tablets) of vitamin D3 from cholecalciferol which is readily absorbable and highly bioavailable.

 

CalMagD2013-03-06_1205

 

Be assured that you are not deficient in Calcium, Magnesium, and vitamin D.. order today.

 

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How did I lose over 25 pounds in the last year?

 Making Pie for Christmas with my grandson Making Pie for Christmas with my grandson

One way was by cutting back on serving sizes. It is not that difficult to reduce your serving sizes by 1/10th. Over a year’s time those few calories will add up to more weight loss.

I was faithful about doing T-Tapp regularly.

 

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More Benefits of Lavender

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Lavender oil is effective at treating minor burns. It has pain relieving benefits as well as serves as an anti-inflammatory, antibacterial, and antiseptic oil. This makes it effective for wound treatment and reduced risk of scarring. Lavender is also useful for treating headaches, insomnia, fever blisters, acne, anxiety, stress, and depression.

 

Order today!

 

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Improve your Health with a FREE Email Lifestyle Consultation
 

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We'd love to hear your thoughts on today's post! Please take a quick moment and leave your comments and/or questions below in the comment section.

Thank you!

 

PatIMG_8971  Pat is a Health, Fitness, and Nutrition Coach. 

Pat has been married to the same man for over 51 years, is the mother of 3 adult children, and grandma to 8 grandchildren.  Growing up in the country gave her a head start to living a healthy lifestyle.  This grandma became interested in nutrition as a mother and for the past 27 plus years she has specialized in teaching others the importance of good nutrition.  Challenges along the road have been many; her father overcoming congestive heart failure with nutrition, her husband's battle with GERD and avoiding a major heart attack, her daughter's battle with a brain tumor, her grandson beating Hodgkin's Lymphoma, her mother's stage 4 lung cancer, her mom-n-law's dementia, and others.  Her goal is to share with others the things she has learned and is still learning about having the BEST REAL HEALTH possible. 

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Join Pat in having the Best Real Health possible.

 

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Galatians 5:22-23 – But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness,faithfulness, gentleness and self-control.  Against such things there is no law.

All information on this blog site is not intended to diagnose, treat, cure or prevent any disease.  Information on this site has not been approved by the Food and Drug Administration.

Copyright© 2013 Pat Moon – All Rights Reserved!

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Leave a Comment

{ 43 comments… read them below or add one }

1 Cheryl Relf May 5, 2014 at 9:08 am

Your discussion above on Calcium, Magnesium, vit D  is very well done Pat!  Thank you for this concise information ~ sharing with all my friends!

 

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2 Pat Moon May 11, 2014 at 10:25 am

Thank you, Cheryl. I’m glad you like this article. Also thanks for sharing it with all your friends. Most people do not realize just how these 3 nutrients work together especially in regards to your heart health.

Stay heart health!

Pat

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3 Pat Moon March 18, 2013 at 5:42 pm

Hi Moira, thanks for the congrats on my weight loss.. it feels so good to be free of those extra pounds. The other day when we were out on a walk, I told my hubby that it is so much easier to walk and not have to lift an extra 10 pounds or so with each leg. As far as the wedding dress photo, you will need to be patient.. it is packed away at a different location so it will take a little effort to get to it but one of these days I will surprise everyone with a picture.

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4 Sharon O'Day March 17, 2013 at 11:13 pm

I count on foods and herbs to provide my calcium and magnesium, and an hour a day in the Florida sunshine (probably too early, but we get bits of sun so many other ways throughout the day) for Vitamin D.  No guarantees of getting the exact correct proportions, but I still prefer that to supplementation.  And Big Pharma meds?  No way!  Thanks for raising all the great information on how to stay healthy, Pat!

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5 Pat Moon March 25, 2013 at 11:16 am

Sharon, it is great that you focus on foods and herbs to provide the nutrients you need and of course sunshine is not the bad thing the sunscreen industry has made of it. We must be aware of not overdoing it but most skin cancers can be avoided if people have the proper nutrition of antioxidants and do not allow themselves to sunburn, especially repeatedly.

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6 Meryl Hershey Beck March 16, 2013 at 11:48 am

Great post, many people do not realize that calcium and magnesium go hand in hand to help the body process these minerals properly. Thanks for sharing 😉 

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7 Pat Moon March 25, 2013 at 11:12 am

Hi Meryl, yes, many people just simply do not realize how nutrients work together in order to do what they need to do for us. Isolates can actually be dangerous.

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8 Lisa Frederiksen - BreakingTheCycles.com March 15, 2013 at 4:39 pm

My gosh you are a wealth of information!! I've long been interested in nutritional health and enjoy the way you share this.

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9 Pat Moon March 25, 2013 at 11:10 am

Thank you, Lisa. I’m glad you can use the information I share. I’m sure you are aware that nutrition deficiencies often play into addictions and can even contribute to over coming addictions. I appreciate what you do.

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10 Yvonne March 14, 2013 at 2:58 pm

Serving sizes is a BIG deal. Everyone always asks me how I'm so thin…because I can't even eat normal portions!!! Though that can look bad when you go out for dinner 😉 I ALWAYS have left overs.

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11 Pat Moon March 25, 2013 at 11:07 am

It is interesting that servings have increased in size yet for most people, their activity level has decreased so no wonder we have an obesity problem. Also if people really knew what a serving size is, they might realize that people like you and me are eating what should be normal. Many times, unless it will not be polite, I ask for a take out box before I even start eating and divide my meal a head of time. Also my hubby and I sometimes order one meal with an extra plate and an extra salad. That is plenty of food for the 2 of us.

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12 Lorrie March 14, 2013 at 12:51 pm

The easiest first, Vitamin D straight from the source, sunshine! I work outdoors on average 3-4 hours a day just about every day. Calcium comes from local dairy products and my cheese habit. And, magnesium, I usually have a couple spoons of almond butter and celery for lunch.

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13 Pat Moon March 25, 2013 at 11:00 am

Good for you, Lorrie. It sounds as though you are very aware of where to get your nutrients. Being aware is very important for long term good health.

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14 Explode Your Business ONLINE @Norma Doiron March 13, 2013 at 7:37 pm

Valuable information here. You got it spot on, and absolutely have to watch the medication pushers. It has it's place but there needs to be more balance…

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15 Pat Moon March 25, 2013 at 10:58 am

Norma, it is true that we must watch the pushers of meds. Some are necessary in certain situations or for a short period but we absolutely need to stay informed and know about alternatives.

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16 Helena Bowers March 13, 2013 at 7:16 pm

Thanks for all this great information Pat! Can't wait to see you in that wedding dress!

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17 Pat Moon March 25, 2013 at 10:56 am

The wedding dress is packed away in CA and right now I am in NM so 1st chance I get, I’ll have to do some pictures.

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18 Barbara Billig March 13, 2013 at 6:02 pm

Health is where our first focus should be.  Money means nothing without our health.  Thanks for the tips.

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19 Pat Moon March 25, 2013 at 10:54 am

Barbara, I agree. Without our health, what good is wealth?

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20 Martha Giffen March 12, 2013 at 2:47 pm

What useful information!  I like the way you let us know WHAT to look for when experiencing vitamin deficiency.  So many times, people start looking down the wrong road when they feel bad, when all they need to watch is what's going into their bodies.

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21 Pat Moon March 25, 2013 at 10:53 am

Yes, Martha, often people look in all the wrong places to find answers to why they are having symptoms of nutrient deficiencies. They just want the doctor to give them a pill and not make lifestyle changes.

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22 Moira Hutchison March 12, 2013 at 2:01 pm

Thanks for sharing this wealth of excellent information – and congratulations on your weight!!  You'll have to post a picture so we can see your wedding dress ;).

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23 Karla Campos March 12, 2013 at 10:48 am

I try to eat lots of healthy fruits and vegetables and I make sure that I get sun daily. I am a big milk drinker and haven't had any problems serious health problems yet. Thanks for sharing : )

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24 Pat Moon March 18, 2013 at 5:37 pm

Karla, that is wonderful that you eat so healthy and actually get sun daily. So many people do not do that. It is also wonderful that you do not have an serious health problems.. let’s keep it that way.

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25 Aimee March 12, 2013 at 9:05 am

Also when supplementing with Vit D3 make sure to get enough Vit K2 as well. Very important! I read a report in Life Extension magazine that thought perhaps the reason that Jack Lalaine died at the "young" age of like 95 is that he may not have had enough K2 based on what they knew his diet was.

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26 Pat Moon March 18, 2013 at 5:34 pm

Hi Aimee,
Yes, it is important to get vitamin K2. I’m not certain how much is enough but it is available in our diets from many dairy products such as cream, cheese, butter, eggs, and some fish and animal organ meats if grass fed. I had not heard that about Jack LaLaine. Vitamin K2 as well as many other nutrients are difficult to get in the typical American diet of processed foods.

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27 Sherie March 11, 2013 at 8:01 pm

Pat, I always learn so much from your posts! I don't think that I'm getting enough calcium, magnesium and vitamin D every day…going to have to change that!

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28 Pat Moon March 18, 2013 at 5:23 pm

Sherie,
It is difficult to get enough calcium, magnesium, & vitamin D from the food we eat & the sun but that does not mean we shouldn’t try. Too often the food we eat is somewhat compromised because of the soil being depleted so it is usually necessary to supplement to some degree. The GNLD (Neo-Life) CalMag I suggested in my post is an excellent source of these these nutrients.

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29 Daniele Holmberg March 11, 2013 at 6:34 pm

In my most recent doctor visit, I was definicent in vitamin d, so I started taking supplements. Since I do have very pale skin, i do not like to get out i n the sun that much for fear of skin cancer. Thank you for this fabulous post that includes different foods one should eat to have sufficient magnesium, calcium and vitamin d.:) Very informative post!

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30 Daniele Holmberg March 11, 2013 at 6:32 pm

Thank you for this post. It was very informative. In my last check up at the doctor, I was deficient in Vitamin D & have been taking vitamin supplements as I am very pale, so I don't enjoy going out in the sun. I appreciate the lists you made of items to eat to help out with calcium, magnesium and vitamin d deficiencies:)

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31 Pat Moon March 18, 2013 at 2:30 pm

Daniele, I am so glad you were able to have at least some of your nutrient deficiencies checked. That does give you a guideline to use in what foods to eat as well as what supplements will be beneficial. Is the Vit D supplement in the form of D3? That is important. As far as going out in the sun it is still healthy even if you are pale. Moderation and gradual is what you will need to do. Ideally you should have 40% of you body exposed to the sun to receive the best benefit. My suggestion is to start with 5 minutes a day and very gradually work up to at least 20 minutes a day but do not allow yourself to burn. I’m happy you are benefiting from the lists I provided. I wish you the best in your journey to great health.

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32 Shari March 11, 2013 at 3:50 pm

Thanks for sharing all this information, Pat. Your own weight loss and your healthy lifestyle are inspiring to read about, too!

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33 Pat Moon March 11, 2013 at 4:28 pm

Shari, thanks for taking the time to read my blog. I try to practice what I talk about to the best of my ability.

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34 Liz Bigger March 11, 2013 at 2:15 pm

I love natural remedies to everyday issues!  thanks so much!!

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35 Pat Moon March 11, 2013 at 4:26 pm

Hi Liz,
Yes, whole food natural remedies are the way to go. Thanks for visiting my blog.

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36 Elizabeth Maness March 11, 2013 at 1:41 pm

Thanks for letting me about magnesium! I will be certain I an getting enough! I have to watch my blood pressure and heart rate..;) bet some would do the trick!

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37 Pat Moon March 11, 2013 at 4:24 pm

Hi Elizabeth, Be sure to keep the balance of magnesium and calcium in supplementing. Another tip on blood pressure is Salmon Oil and Garlic.. they are also essential for keeping blood pressure and heart rate in check. Contact me with your questions and concerns. Thanks.

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38 Alexandra McAllister March 11, 2013 at 11:49 am

Thanks for sharing such valuable info, Pat. I'm also off the pharma meds and taking something that has given me incredible results.  Congrats on losing 25 lbs! Love the pic of you and your grandson. 🙂

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39 Pat Moon March 11, 2013 at 4:20 pm

Alexandra, it is great that you are off pharma meds and getting great results.. keep it up. Any questions, I’m available for a Free consult.
We were able to visit our 2 youngest grandchildren for Christmas so Grandma got to make a pie with grandson’s help.. he is such a cutie.

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40 MamaRed March 11, 2013 at 11:32 am

So Pat, do we get to see a picture of you in that wedding dress (smile)? HUGE congrats for continuing to care for your health and find ways to keep big pharma out of the picture. I'm off most of the pharma meds and am trying a new product for the chronic pain and inflammation I have (Neem and turmeric) with the vision that I will drop that last prescription in the trash and keep on keepin' on!

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41 Pat Moon March 11, 2013 at 4:17 pm

Looks like I just might have to dig that wedding dress out of the archives, then I might be able to manage a picture;-) Congrats to you for working to get off most pharma meds. I will be happy to give you additional tips.. just let me know.. that’s what I do.

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42 Tom H March 11, 2013 at 11:24 am

Hi Pat, 
What types of foods should folks eat to increase calcium, magnesium and D?

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43 Pat Moon March 11, 2013 at 4:11 pm

Tom, great question. Here are some of the basic foods for calcium, magnesium, and D:
Dairy and veggies such as spinach, kale, okra, soybeans, white beans, and some fish like sardines, salmon, perch, and rainbow trout are good sources of calcium.
Sources of magnesium are: brans (rice, wheat, oat), dried herbs such as coriander, seeds such as pumpkin and watermelon seeds, nuts in general, molasses, soybeans, beans, bananas, avocado, and grains such as quinoa.
Food sources of vitamin D are: egg yolks, beef liver, cheese, and fatty fish.
Thanks for asking.. hope this helps. Any other questions, contact me.

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