The mineral magnesium is important for every organ in your body, particularly your heart, muscles, and kidneys. It also contributes to the composition of your teeth and bones. Most importantly, it activates enzymes, contributes to energy production, and helps regulate calcium levels as well as copper, zinc, potassium, vitamin D, and other important nutrients in the body.

In addition, magnesium levels seem to diminish during the menopause at the same time that oestrogen levels start to drop. Oestrogen enhances magnesium utilisation and uptake by soft tissues and bone and this could explain the resistance of young women to heart disease and osteoporosis — as well as the increased prevalence of these diseases when oestrogen production ceases. For this reason, topping up your magnesium during the menopause may help to relieve some menopausal symptoms such as hot flashes and insomnia and decrease your increased risk of osteoporosis and heart disease.

Magnesium is available in many foods. Green vegetables such as cabbage are good sources of magnesium because the centre of the chlorophyll molecule (which gives green vegetables their colour) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium because when white flour is refined and processed, the magnesium-rich germ and bran are removed. Eating a wide variety of legumes, nuts, whole grains, and vegetables will therefore help you meet your daily dietary need for magnesium; however, most women simply don’t get as much magnesium as they should from their diet.

Certain medical conditions can also upset the body’s magnesium balance. For example, intestinal flu with vomiting or diarrhoea can cause temporary magnesium deficiencies. Certain stomach and bowel diseases (such as irritable bowel and Coeliac’s disease), diabetes, pancreatitis, hyperthyroidism, kidney malfunction, and use of diuretics can lead to deficiencies. Too much coffee, salt, or alcohol intake as well as heavy menstrual periods, excessive sweating, and prolonged stress can also lower magnesium levels.

Symptoms of magnesium deficiency may include agitation and anxiety, irritability, nausea and vomiting, abnormal heart rhythms, confusion, muscle spasm and weakness, hyperventilation, insomnia, poor nail growth, and even seizures. When someone is deficient in magnesium, sleep often tends to be restless, agitated and disturbed by frequent night time awakenings.

Because most women don’t get enough magnesium in their diet supplementing with magnesium is advised. Magnesium works best when it’s balanced with calcium. Because magnesium improves the absorption of calcium from the gastrointestinal tract, taking calcium and magnesium together, particularly around the time of the menopause can help prevent bone loss and ease menopause related symptoms such as hot flushes and insomnia.

Bear in mind that all forms of magnesium are not equally effective. For example, when we take magnesium in the oxide or carbonate form, we then have to produce sufficient stomach acid (hydrochloric acid) to absorb it. When magnesium is in the form of magnesium citrate, it is bound to citric acid which are easily assimilated and require little acidification prior to absorption. (The multivitamin and mineral I use in the clinic for women around the menopause is called MenoPlus and contains good amounts of magnesium in the citrate form).

Recent research has indicated that in addition to calcium, magnesium and vitamin D, other vital nutrients that play a key role in osteoporosis prevention are antioxidants.

Experts now believe that increased intake of fruit and vegetables and the antioxidants they contain, like vitamins C and E may improve bone health and may reduce the risk of osteoporosis.

A study published in the September 2003 issue of The Journal of Clinical Investigation proposed a new theory of how oestrogen loss causes osteoporosis by concluding that a deficiency of the hormone lowers the antioxidants in osteoclasts (the cells that promote bone absorption), which increases their activity. Researchers, from St George’s Hospital Medical School in London, concluded that the mechanism of oestrogen deficiency in bone loss is that of lowering the antioxidants in osteoclasts which sensitises them to signals that promote bone resorption.

These observations clearly support dietary recommendations for eating more fruit and vegetables (which also make the body more alkaline which is a key factor in prevention of osteoporosis – see my book ‘Osteoporosis – the silent epidemic’) and while the findings need to be confirmed by larger longitudinal studies which are currently underway, they do highlight the potential of a diet rich in fruits and vegetables to modify the risk of osteoporosis.

They also suggest that taking antioxidants may reduce the risk of osteoporosis when a woman approaches the menopause, one of the primary health concerns associated with this stage in a woman’s life.

The implication is not only that bone loss may be prevented but that it may also be treated with antioxidants. While further research is needed, it’s a significant breakthrough in Western medicine. Indeed, boneset — a plant believed to be high in antioxidants — has been used by Native American peoples for centuries to treat and speed the healing of broken bones. The growing friendship between natural medicine and Western science just may produce treatment options in the coming years we never would have thought possible. (A good antioxidant ‘mix’ I use in the clinic is Nutriguard Plus).

More than half of all women over 50 will die from heart disease. In the past decade, more research has been done in order to find out why so many women in this age group are suffering from the disease and it appears that the menopause is one of the foremost indicators in causing heart disease.

Oestrogen, the female sex hormone, governs your cycle of ovulation and menstruation. However, it also seems to fulfil other purposes in your body. Oestrogen works to protect your heart during your childbearing years by controlling the amount of fat, called lipids, in your body. Lipids make up the cholesterol in your bloodstream and oestrogen helps to combat the build up of unhealthy cholesterol.

Cholesterol consists of two components: HDL cholesterol (the good cholesterol) and LDL cholesterol (the bad cholesterol). It seems that oestrogen helps to increase the amount of HDL in your bloodstream and reduce the amount of LDL in your body. This prevents the arteries from building up fatty deposits and allows your blood to flow more easily through your heart.

During and after the menopause, your ovaries reduce their production of oestrogen. As a result, the amount of LDL in your bloodstream increases, preventing the good cholesterol from doing its job.

Unfortunately, cholesterol and heart disease are intricately linked. High LDL can result in the thickening of the arteries and an increase in blood pressure. Reduced amounts of oestrogen can also increase the number of blood clots in your body. This too can clog your arteries, impairing your heart’s ability to pump. Therefore, your risk for heart disease and stroke increases slowly during and after menopause.

Preventing Heart Disease

The best treatment for heart disease is prevention. Early and continued prevention can help all women avoid heart disease and its consequences. Maintaining a healthy diet can help prevent your arteries from clogging, especially after the menopause.

Diets low in saturated fat and transfats and high in fruits, vegetables, whole grains, and fibre are associated with a reduced risk of cardiovascular disease. Also, a recent study reported in the Annals of Internal Medicine journal confirmed that the consumption of fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease.

You may even think about moving toward more vegetarian eating habits: A vegetarian diet reduces the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes. A Mediterranean diet that uses olive oil can reduce the risk of coronary artery disease.

Reducing the amount of alcohol you drink and avoiding cigarettes can also reduce your risks of high blood pressure and help in your heart disease prevention efforts. Moderate exercise for just 30 minutes, three times a week, can also greatly reduce your risk of heart disease. Exercise helps to strengthen your heart and purify your bloodstream, preventing heart attacks and stroke.

Poorly controlled stress may also increase the risk of heart disease. An attitude of hostility and cynicism has been powerfully linked with a higher incidence of cardiac events. Relaxation methods (meditation, breathing exercises), yoga, and stress management techniques are essential for preventing cardiovascular disease and coronary artery disease and for reducing the risk of recurrent cardiac problems.

Meditation improves exercise tolerance and decreases electrical changes associated with poor circulation to the heart. Meditation has also been shown to lower cholesterol and reverse carotid artery thickening. Also consider acupuncture, which has been shown to help relax the myocardium (heart muscle) and improve circulation.

A number of herbs and nutritional supplements may be useful in preventing and treating cardiovascular disease, including: Bilberry, Turmeric (curcumin) Fenugreek, Ginger, Garlic, Vitamin B12, Folic acid, Vitamin B6, L-Carnitine, Coenzyme Q10, Vitamin E, Magnesium, Niacin (vitamin B3) and fish oil.