{"id":2763,"date":"2016-08-24T10:32:55","date_gmt":"2016-08-24T08:32:55","guid":{"rendered":"http:\/\/yomecuidoyque.com\/?p=2763"},"modified":"2016-08-24T10:32:55","modified_gmt":"2016-08-24T08:32:55","slug":"el-magnesio-ayuda-a-regular-el-sueno","status":"publish","type":"post","link":"https:\/\/drasanvi.com\/pe\/el-magnesio-ayuda-a-regular-el-sueno\/","title":{"rendered":"\u00bfAyuda el magnesio a regular el sue\u00f1o?"},"content":{"rendered":"<p><![CDATA[\n\n<p style=\"text-align: justify;\">Las vacaciones a menudo cambian nuestra rutina y nuestros ciclos de sue\u00f1o. Ya sea por haber estado pasando unos d\u00edas en una segunda vivienda con un colch\u00f3n diferente, bien por cambiar los horarios o bien por el <em>jet lag<\/em> en el caso de los m\u00e1s viajeros. Se ha hablado del magnesio como un regulador del sue\u00f1o. Aunque no es milagroso (no caeremos fulminados en la cama) s\u00ed que\u00a0 puede resultar muy \u00fatil a la hora de mejorar varios factores que influyen en la conciliaci\u00f3n del sue\u00f1o.<\/p>\n\n\n\n\n<h2 style=\"text-align: justify;\">QU\u00c9 ES EL MAGNESIO<\/h2>\n\n\n\n\n<p style=\"text-align: justify;\">El magnesio es un mineral que forma parte de la estructura de los huesos, m\u00fasculos, sangre y tejidos e interviene en m\u00e1s de <strong>300 reacciones enzim\u00e1ticas<\/strong>, funciones motoras (relajar y contraer los m\u00fasculos), del sistema nervioso y participa en proceso metab\u00f3licos (del calcio, por ejemplo). Seg\u00fan ha avalado la EFSA (European Food Safety Authority) el Magnesio contribuye a:<\/p>\n\n\n\n\n<ul style=\"text-align: justify;\">\n \t\n\n<li>Disminuir el cansancio y la fatiga<\/li>\n\n\n \t\n\n<li>Lograr un equilibrio electrol\u00edtico y metabolismo energ\u00e9tico normal<\/li>\n\n\n \t\n\n<li>El funcionamiento normal del sistema nervioso y de los m\u00fasculos<\/li>\n\n\n \t\n\n<li>La s\u00edntesis proteica normal y a la funci\u00f3n psicol\u00f3gica normal<\/li>\n\n\n \t\n\n<li>El mantenimiento de los huesos y dientes en condiciones normales<\/li>\n\n\n \t\n\n<li>El proceso de divisi\u00f3n celular<\/li>\n\n\n<\/ul>\n\n\n\n\n<p style=\"text-align: justify;\">Por otro lado, seg\u00fan numerosos estudios, el Magnesio nos puede ayudar a paliar y tratar diferentes s\u00edntomas y patolog\u00edas que influyen indirectamente en la conciliaci\u00f3n del sue\u00f1o:<\/p>\n\n\n\n\n<ul style=\"text-align: justify;\">\n \t\n\n<li>nos ayuda a disminuir el cansancio y fatiga [1]<\/li>\n\n\n \t\n\n<li>a relajarnos y gestionar el estr\u00e9s [2]<\/li>\n\n\n \t\n\n<li>combatir la ansiedad [3] y la depresi\u00f3n [3,4]<\/li>\n\n\n \t\n\n<li>a disminuir tics, espasmos musculares y calambres en las piernas [5,6]<\/li>\n\n\n \t\n\n<li>a tratar las migra\u00f1as [7]<\/li>\n\n\n<\/ul>\n\n\n\n\n<h2 style=\"text-align: justify;\">MAGNESIO COMO REGULADOR DEL SUE\u00d1O<\/h2>\n\n\n\n\n<p style=\"text-align: justify;\">Seg\u00fan <span style=\"text-decoration: underline;\"><a href=\"http:\/\/www.ancient-minerals.com\/blog-post\/magnesium-sleep\/\" target=\"_blank\" rel=\"noopener\"><em>Ancient Minerals<\/em><\/a><\/span><em>, <\/em>el Magnesio tiene un efecto neuroprotector crucial en cada una de las fases del sue\u00f1o. Si tenemos un d\u00e9ficit de magnesio estas fases pierden su orden arm\u00f3nico, comenzando a ser err\u00e1ticas y con efectos impredecibles. La publicaci\u00f3n hace hincapi\u00e9 en que precisamente se llama ciclo del sue\u00f1o porque todas estas etapas est\u00e1n interrelacionadas: si una se desbarajusta las neuronas se excitan dando lugar, en la mayor parte de los casos, al insomnio.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">El Magnesio interviene en la <strong>ralentizaci\u00f3n del metabolismo, <\/strong>explica la publicaci\u00f3n, y en \u00a0la<strong> bajada de temperatura del cerebro <\/strong>que el cuerpo necesita para recuperarse de su actividad diaria. Seg\u00fan <em>Ancient Minerals,<\/em> ayuda adem\u00e1s a <strong>regular las hormonas<\/strong> responsables no solo de ayudarte a que te quedes dormido sino tambi\u00e9n a que no te despiertes.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">La serotonina es un neurotransmisor muy relacionado con la melatonina. De hecho, una de las funciones de la serotonina es inducir la producci\u00f3n de melatonina, hormona relacionada con el ciclo del sue\u00f1o. Y nuestro organismo necesita magnesio para poder generarla a partir de un amino\u00e1cido esencial denominado tript\u00f3fano.<\/p>\n\n\n\n\n<h2 style=\"text-align: justify;\">\u00bfD\u00f3nde encontramos Magnesio?<\/h2>\n\n\n\n\n<p style=\"text-align: justify;\">Los vegetales de hojas verdes (ricos en clorofila) como espinacas, acelgas o coliflor, aportan grandes cantidades de magnesio, as\u00ed como en semillas de calabaza, girasol o el s\u00e9samo. Pero <strong>el alimento que m\u00e1s proporciona Magnesio es el cacao<\/strong> (por eso cuando estamos tristes nos apetece tomar chocolate).\u00a0El lim\u00f3n, el pomelo y los higos tambi\u00e9n tienen un alto contenido de este mineral, al igual que algunos frutos secos (nueces, \u00a0almendras y anacardos), el arroz el integral, el ma\u00edz, el mijo y los productos con soja.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">El panel de expertos en Producto Diet\u00e9ticos, Nutrici\u00f3n y Alergias (NDA) de <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.efsa.europa.eu\/en\/efsajournal\/pub\/4186\" target=\"_blank\" rel=\"noopener\">la EFSA revis\u00f3 en 2015 la cantidad de ingesta recomendada<\/a><\/span> de Magnesio:<\/p>\n\n\n\n\n<ul style=\"text-align: justify;\">\n \t\n\n<li>350 mg\/d\u00eda\u00a0para los hombres<\/li>\n\n\n \t\n\n<li>300 mg\/d\u00eda para las mujeres<\/li>\n\n\n \t\n\n<li>Entre 170-300 mg\/d\u00eda para los ni\u00f1os, seg\u00fan la edad.<\/li>\n\n\n<\/ul>\n\n\n\n\n<p style=\"text-align: justify;\">A\u00a0trav\u00e9s de la alimentaci\u00f3n es dif\u00edcil alcanzar esa dosis diaria de magnesio, por lo que la suplementaci\u00f3n es una soluci\u00f3n muy interesante para ayudarnos a conciliar el sue\u00f1o.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">Existen suplementos que contienen magnesio entre sus ingredientes. As\u00ed, por ejemplo, algunos col\u00e1genos marinos est\u00e1n reforzados con magnesio porque facilitan su asimilaci\u00f3n. Tambi\u00e9n podemos encontrar \u00a0<strong>carbonato de magnesio<\/strong>. En cualquier caso, debemos fijarnos en el \u00a0porcentaje \u00a0de CDR (Cantidad Diaria Recomendada) que se\u00f1ala la etiqueta. Para asegurarnos de que sea la dosis adecuada esta cifra debe ser 100%.<\/p>\n\n\n\n\n<p style=\"text-align: justify;\">Si lo deseamos, podemos complementar lo con infusiones de \u00a0plantas relajantes como la <strong>valeriana o la pasiflora.<\/strong> \u00a0Para saber m\u00e1s productos naturales que pueden ayudarte a inducir el sue\u00f1o y mejorar la relajaci\u00f3n, lee nuestro post <a href=\"http:\/\/yomecuidoyque.com\/dormir-bien-fundamental-para-tu-salud\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\"><em>Dormir Bien, fundamental para tu salud<\/em><\/span>,<\/a> que tambi\u00e9n recoge algunos consejos para conciliar mejor el sue\u00f1o.<\/p>\n\n\n\n\n<h3 style=\"text-align: justify;\">Bibliograf\u00eda<\/h3>\n\n\n\n\n<ol>\n \t\n\n<li style=\"text-align: justify;\">Cox I.M., Campbell M.J., &amp; Dowson D. (1991). The Lancet. <a href=\"http:\/\/www.thelancet.com\/journals\/lancet\/article\/PII0140-6736(91)91371-Z\/abstract\" target=\"_blank\" rel=\"noopener\"><em><span style=\"text-decoration: underline;\">Red blood cell magnesium and chronic fatigue syndrome<\/span>,<\/em><\/a> 337, No. 8744, pp. 757\u2010767.<\/li>\n\n\n \t\n\n<li style=\"text-align: justify;\">Seelig, M.S., MD, MPH, Master CAN (1994). Journal of the American College of Nutrition. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7836621\" target=\"_blank\" rel=\"noopener\"><em><span style=\"text-decoration: underline;\">Consequences of Magnesium Deficiency on the Enhancement of Stress Reactions; Preventative and Therapeutic Implications<\/span>,<\/em><\/a> 13, No. 5, Pg 429\u2010446.<\/li>\n\n\n \t\n\n<li style=\"text-align: justify;\">Jacka, FN; Overland, S; Stewart, R; Tell, GS; Bjelland, I; &amp; Mykletun, A (2009). Australian and New Zealand Journal of Psychiatry. <span style=\"text-decoration: underline;\"><a href=\"http:\/\/informahealthcare.com\/doi\/abs\/10.1080\/00048670802534408\" target=\"_blank\" rel=\"noopener\"><em>Association between magnesium intake and depression and anxiety in community\u2010dwelling adults: the Hordland Health Study<\/em><\/a><\/span><a href=\"http:\/\/informahealthcare.com\/doi\/abs\/10.1080\/00048670802534408\"><em>,<\/em><\/a> 43, No. 1, pp. 45\u201052.<\/li>\n\n\n \t\n\n<li style=\"text-align: justify;\">Eby GA, Eby KL (2006). Medical Hypothesis. <a href=\"http:\/\/www.medical-hypotheses.com\/article\/S0306-9877(06)00103-4\/abstract\" target=\"_blank\" rel=\"noopener\"><em><span style=\"text-decoration: underline;\">Rapid recovery from major depression using magnesium treatment<\/span>,<\/em><\/a> Vol 67, No 2, pp. 362\u2010370<\/li>\n\n\n \t\n\n<li style=\"text-align: justify;\">Hornyak M, Voderholzer U, Hohagen F, Berger M, &amp; Riemann D (1998). <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9703590\" target=\"_blank\" rel=\"noopener\"><em><span style=\"text-decoration: underline;\"> Magnesium therapy for periodic leg movements\u2010related insomnia and restless legs syndrome: an open pilot study<\/span>,<\/em><\/a> Vol21, No. 5, pp. 501\u20105.<\/li>\n\n\n \t\n\n<li style=\"text-align: justify;\">Roffe C, Sills S, Crome P, Jones P (2002). <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12011773\" target=\"_blank\" rel=\"noopener\"><em><span style=\"text-decoration: underline;\">Medical Science Monitor. Randomised, cross\u2010over, placebo controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps<\/span>,<\/em><\/a> 8, No. 5, CR326\u201030.<\/li>\n\n\n \t\n\n<li style=\"text-align: justify;\">Bigal, ME; Bordini, CA; Tepper, SJ, &amp; Speciali, JG (2002). Cephalalgia. <a href=\"http:\/\/cep.sagepub.com\/content\/22\/5\/345.short\" target=\"_blank\" rel=\"noopener\"><em><span style=\"text-decoration: underline;\">Intravenous Magnesium Sulphate in the Acute Treatment of Migraine Without Aura and Migraine with Aura. A Randomized, Double\u2010Blind, Placebo\u2010 Controlled Study<\/span>,<\/em><\/a> 22, No. 5, pp. 345\u2010353.<\/li>\n\n\n<\/ol>\n\n]]>    \t<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Las vacaciones a menudo cambian nuestra rutina y nuestros ciclos de sue\u00f1o. Ya sea por haber estado pasando unos d\u00edas<\/p>\n","protected":false},"author":2,"featured_media":2765,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[126],"tags":[],"class_list":["post-2763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfAyuda el magnesio a regular el sue\u00f1o? - Drasanvi Per\u00fa<\/title>\n<meta name=\"description\" content=\"El magnesio puede resultar muy \u00fatil a la hora de reducir el cansancio y la fatiga, combatir el estr\u00e9s, la ansiedad y depresi\u00f3n, disminuir espasmos, etc\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drasanvi.com\/pe\/el-magnesio-ayuda-a-regular-el-sueno\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfAyuda el magnesio a regular el sue\u00f1o? 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