Story originally printed in the La Crosse Tribune or online at www.lacrossetribune.com

 

Published - Tuesday, May 06, 2008

Magnesium may boost gallbladder health

McClatchy Newspapers

Looking for another good reason to eat your vegetables? Green, leafy veggies are high in magnesium, and magnesium seems to be good for your gallbladder.

A recent study in the American Journal of Gastroenterology showed that adequate magnesium consumption can reduce your risk of gallstones. In the study, more than 42,000 men were followed for 16 years; those who had the highest intake of magnesium from foods (454 mg per day on average) also had a 30 percent lower risk of developing gallstones.

Magnesium is important for multiple biochemical processes in the body, and adequate levels are needed for the health of our heart, bones, blood, nervous and immune systems, and multiple other tissues.

Inadequate magnesium intake seems to increase the risk of abnormal blood cholesterol levels as well as increased secretion of insulin and development of the metabolic syndrome (elevated blood pressure, blood sugar, blood lipids, weight and waist circumference), and these together are believed to increase the risk of gallstones. Magnesium deficiency also is associated with a higher risk of inflammation, osteoporosis, heart disease and stroke.

Magnesium is found in many foods including spinach, broccoli, nuts (especially almonds), beans, whole grains and seafood. High-fiber foods, dairy products, some meats, and chocolate (yes!) also tend to be high in magnesium.

Results from the most recent National Health and Nutrition Examination Survey suggested many Americans were deficient in their intake of this mineral; intake was lowest among older folks.

Vitamin D is needed to help absorb magnesium (as well as calcium) from the gut.

Gallstones are quite common in the United States; NHANES suggested that more than 20 million Americans have gallbladder disease. There are a number of things that increase the risk of gallbladder disease including:

  • Genetics and gender: American Indians have one of the highest rates in the U.S. Women in general are at higher risk, especially Hispanic women. Having a first-degree relative with gallstones also adds to your risk.

  • Age: The highest incidence of gallstones occurs in adults between the ages of 40 and 70.

  • Obesity and sudden weight loss.

  • Diabetes and elevated lipids.

  • Lack of exercise.

  • Estrogen: Women who are pregnant are at higher risk; birth control pills and estrogen replacement therapy after menopause also increase risk.

    REDUCE YOUR RISK OF GALLBLADDER DISEASE

  • Eat plenty of foods high in magnesium and vitamin C. The NHANES study showed that women with the highest level of vitamin C had a reduced risk of gallbladder disease.

  • Go for healthy oils instead of animal fats.

  • Increase your intake of vegetable protein.

  • Exercise regularly and maintain a healthy weight.

  • If you lose weight, do so gradually.

  • If the caffeine doesn’t bother you, drink regular coffee every day; two to four cups of regular coffee per day has been shown to reduce the incidence of gallbladder disease by up to 45 percent; decaf coffee did not provide the same benefit.

  • For insurance, take a multivitamin with minerals every day that has both vitamin C and magnesium.

    Source: McClatchy Newspapers

     

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