The Role of Magnesium and Exercise to Improve Generalised Anxiety Disorder
Most people will experience anxiety in their lifetime, whether it be feeling worried about an upcoming event such as a job interview or feeling concerned about a loved one being unwell. This is all perfectly normal, however there are a lot of us out there who cannot control these regular feelings and that is when it starts to have a negative impact on our lives. Anxiety can be defined as an uncomfortable feeling of fear, worry and stress. It is reflected through thoughts and bodily reactions such as shortness of breath, sweating, shaking, muscle tightening, panicked feelings and other personalized responses (Australian Psychological Society, 2013). Generalized Anxiety Disorder (GAD) is a long-term condition that causes us to feel anxious about a wide range of situations and issues, rather than one specific event (nhs.uk, 2016). Having had to deal with Generalized Anxiety Disorder since a young age, there are two things that have helped me and many others through that journey and they are; Magnesium supplementation and exercise.
The element magnesium is involved in many physiological pathways, including energy production, protein synthesis, cell signaling and it also has structural functions (Higdon, 2003). Anxiety is associated with an increase in catecholamine’s which are responsible for a rise in magnesium urinary excretion and a decrease in its plasmatic concentrations, therefore causing a deficiency (Grases et al. 2006, pg. 102). From this information, it can be concluded that magnesium deficiency could be one of the underlying causes for anxiety sufferers so therefore supplementation may be of aid. Due to magnesium’s anti-inflammatory and relaxing actions, as well as its ability to stabilize cell membranes it may be the essential inflammatory mediator and relaxant during a panic attack or feelings of heightened anxiety.
We all know exercise is good for our physical heath but have we realised just how important exercise is to maintain our mental health? Physical activity has been proven to have a positive effect on our moods. Researchers have found that individuals felt more satisfied, more alert and overall calmer after undertaking exercise, compared to after periods of inactivity (mentalhealth.org.uk, 2016). Serotonin and dopamine are the two main neurotransmitters that are responsible for our energy levels and mood. Serotonin is an inhibitory neurotransmitter – which just means that it does not stimulate the brain, like exhibitory ones. Sufficient amounts of serotonin are key for a stable mood and to balance any excessive excitatory (stimulating) neurotransmitter firing off in the brain and this can be achieved through exercise (neurogistics, 2016). This explains why we all feel so good after undertaking exercise.
Appropriate Magnesium supplementation and a regular exercise routine could be the perfect anxiety remedy or prevention. Nutri Advanced sells a high strength Magnesium formula chelated to the amino acid glycine to increase the rate of efficiency and absorption. The recommended dosage of 2 tablets, two to three times per day with meals taken on a regular basis could improve anxiety symptoms (Nutri Advanced, 2016). This product is available for purchase at Duo as well as professional advice and assistance on implementing a regular exercise routine.
1. Australian Psychological Society, 2013, para. 2. Retrieved from: http://www.psychology.org.au/publications/tip_sheets/anxiety
2. National Health Service, 2016. Anxiety. Retrieved from: http://www.nhs.uk/conditions/anxiety/Pages/Introduction.aspx
3. Higdon, J. (2003). Magnesium. Retrieved from: http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
4. Grases, G., J. A. Pérez-Castelló., Sanchis, P., Casero, A., Perelló, J., Isern, B., Rigo, E., Grases, F. (2006) Anxiety and stress among science students. Study of calcium and magnesium alterations. Magnesium Research. 19 (2): 102-6
5. Mentalhealth.org.uk, 2016. How to look after your mental health. Retrieved from: https://www.mentalhealth.org.uk/publications/how-to-using-exercise
6. Neurogistics, 2016. What are Neurotransmitters. https://www.neurogistics.com/TheScience/WhatareNeurotransmi09CE.asp
7. Nutri Advanced, 2016. Magnesium Glycinate, Retrieved from: https://www.nutriadvanced.co.uk/magnesium-glycinate-120-tabs.html