019- How I use Magnesium to Support my Perimenopause Journey

Unlock the Power of Magnesium for Better Sleep & Overall Well-being

Discover how magnesium can be a game-changer for perimenopausal women, helping to improve sleep quality, reduce anxiety, and support overall well-being.

Today, I share my personal story about how magnesium, particularly magnesium glycinate, has revolutionized my sleep and helped me tackle mood swings and muscle cramps.

Key Takeaways:

1. Magnesium for Better Sleep: Learn how low REM can affect your long term health and how Magnesium can help.
2. The Link Between Magnesium and Perimenopause

**Consult with your healthcare provider to determine the best magnesium supplement and dosage for your individual needs.

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Disclaimer:  I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health. 

Transcript

Magnesium

Speaker 1 2:28

Hey, there you perimenopause warriors. Welcome to another episode of Smash the Crash. Today we are talking about a powerful mineral that could be a real game changer during perimenopause, especially with its effects on sleep, and I'll share my personal experience and my personal case study in a minute. So let's pause for a hot second and jump into what is perimenopause. It is that transition period before menopause. That's when you stop getting your menstrual cycle for a full 12 consecutive months. Perimenopause is when your hormones start to do that, fluctuating like a yo-yo or I think of the slinkies on the stairs of the Ace Ventura movie, where it just goes down that whole staircase. Estrogen levels dip, and then that caused a whole cascade of not so fun symptoms, as you may already be experiencing hot flashes, night sweats, troubles with your sleep, mood swings, you name it. But here's the good news there's a way to navigate this journey, feeling strong and awesome because you are. You are strong and awesome, and this is where magnesium comes in. It's a superhero mineral involved in over 300 bodily functions, from keeping your muscles and your nerves happy to helping you produce energy and support stronger bones. Now guess what else can decline alongside estrogen levels during perimenopause? You guessed it magnesium. And when that happens, some other not so pleasant symptoms can occur, like the feelings of fatigue, muscle cramps or charley horses, those headaches, feelings of anxiety and the trouble sleeping.

Speaker 1 4:28

So let's backtrack to about six months ago. I was actually just really curious about my sleep and my sleep quality, and not just the length of time that I spent sleeping hello goal of seven to nine hours but the overall quality of my sleep. Do you have a smartwatch or a sleep tracking ring and does it track your sleep? Does it tell you in the app what your statistics are, and I mean by tracking body movements, the light sleep stage, the deep sleep stage, rem periods of sleep, the time awake? Mine does, and so I was doing some digging into my app and I'm looking at my sleep results over the previous year.

Speaker 1 5:11

Falling asleep for me has not been an issue, at least since my kids were little. I wondered why I was still feeling groggy after the nights that I got seven to nine hours of sleep, which honestly is most nights. So let me break it down. Of what I found, I was getting about 10% of REM sleep out of my total sleep. Rem sleep should total about 20 to 30% of your total sleep. Rem is that rapid eye movement and the period of sleep when dreams occur. Rem sleep plays a role in memory consolidation, emotional processing, brain development and dreaming. This stage really increasingly grows longer. We go through the REM cycle right, and being able to get a longer cycle of REM actually happens as we're sleeping longer and deeper through the night, which is one reason why seven to nine hours of duration sleep is highly recommended.

Speaker 1 6:11

All right, but here's the scary part. I started to dive into what are the effects of low REM and what can that have on a person over a long period of time. You ready for this? Increased risk of Alzheimer's and other forms of dementia and other forms of dementia. Holy shnikes, I already have a family history of Alzheimer's, so clearly I'm starting to do some research.

Speaker 1 6:45

Quote how can I get more REM sleep? How can I get better quality sleep? What supplements can I use to promote better quality sleep? Enter magnesium. Magnesium helps regulate hormones that control sleep. It helps relax your muscles, which can then ease tension, headaches, those charley horses or muscle cramps that pop up and strike at night, and it helps with overall relaxation. This definitely promotes healthier sleep quality just by lessening or decreasing those symptoms. Magnesium also supports neurotransmitters and that impacts mood, so you can feel more balanced and aligned emotionally, and when you get more sleep, you feel more empowered and energized to tackle the day. So how can you get more of this mineral?

Speaker 1 7:38

Well, food is always a great first step. Dark leafy greens, nuts, seeds, avocados and even dark chocolate are all excellent sources of magnesium. But of course, we need to remind of all of those options, especially considering medications that you may be on any intestinal conditions or blood sugar levels. Remember a balanced diet is key, but if you're concerned you might not be getting enough, there are also magnesium supplements available Now. There are different types of magnesium. There's magnesium citrate, magnesium glycinate and magnesium malate. So talk to your provider. Please talk to your provider to be sure that you are okay to move forward with starting the supplements and also make sure that you're choosing the appropriate magnesium form that best suits your needs.

Navigating Sleep Issues With Magnesium

Speaker 1 8:39

So here are my results after magnesium. So I started taking magnesium about six months ago. This is right around the time I did this research and I was like, oh my gosh, I got to do something about this. So I take magnesium glycinate 100 milligrams daily. This form of magnesium is known for its calming effects and is often used to promote relaxation, improve sleep quality and reducing anxiety. It's a good choice for those who have sensitive stomachs because it is more gentle on the digestive system stomachs, because it is more gentle on the digestive system.

Speaker 1 9:14

Now I noticed a significant difference in my sleep quality. Tracking results around day 30. I honestly noticed more REM time increasing around the two weeks marks, but it remained consistent around day 30. So my total REM each night averages about 22% of my total sleep for the night, which is a huge difference compared to 10% or below. One observation since I've been on this regimen for the six months is when I skip my daily vitamin routine. I do take other multivitamins and supplements, but when I skip my vitamin routine, my sleep score suffers. So perfect example, and how ironic that this is my topic for this week, but for the past five days I forgot to fill my pillbox, so I wasn't taking any of my morning supplements beyond my usual daily morning protein shake, and my sleep quality has declined. I'm going back in my app right now and I'm looking how my REM score is low, or it's quote unquote saying poor, poor REM, and it's mind boggling how a small element can cause a big difference.

Speaker 1 10:36

So here are a couple important things to consider if you're thinking about starting a magnesium supplement regimen. Do not start taking magnesium without talking to your provider first. Especially if you have any renal or kidney conditions, it is possible to take too much magnesium. So, again, reaching out to your provider before you start discussing which magnesium form may be best suited for you and how much you should be taking. All right, my perimenopausal superstars, that is my personal magnesium case study for you.

Speaker 1 11:12

Remember, this episode is just a starting point. Do some research of your own, chat with your doctor to get started on a magnesium supplement if that's what you feel may help with your sleep issues. And hey, if you have any questions or perimenopausal struggles that you would like me to tackle on a future episode, please don't hesitate to reach out. Use that fan mail button in the show notes, send me a DM on Instagram and I would be happy to create an episode over something that you're struggling with. So remember to continue to focus on one micro habit at a time. Imagine your future self and what she will say. Until next time, my friends, keep on keeping on. One day at a time, one minute at a time, one second at a time.