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IN SEASON NUTRITION

Magnesium for children

14th October, 2020

The role of magnesium in the body is an important one, for both adults and children. It’s vital for a broad range of bodily functions, in fact it’s involved in hundreds of reactions taking place in the body every day. The human body can’t produce its own magnesium, therefore it’s important to ensure that we get enough magnesium either through our diet or through supplementation.

Why is magnesium especially important for children?

Magnesium is essential for the healthy growth and development of the body, including the maintenance of healthy bones and teeth. Did you know, that in adolescence, a large percentage of the body’s bone mass has already been reached, eventually peaking at about 18- 20 years old? [1] This highlights the importance of ensuring that children receive adequate levels of magnesium from an early age, to help give them a strong start in life.

Magnesium affects many areas of our lives, without adequate magnesium levels our heart couldn’t keep a steady beat, our muscles wouldn’t be able to contract and relax properly and our energy levels would be very low. Magnesium also helps us get restful sleep and plays a role in maintaining our blood sugar levels. It may also help in soothing the nervous system and may help relieve the symptoms of stress and mild anxiety, which is particularly important for anxious or nervous children. Emotional stress can increase our requirements for magnesium, so it’s vital that we have an adequate intake of magnesium to help us deal with daily stress and emotional tension [2].

According to the Australian Bureau of Statistics, between 2011 and 2012, one in three children aged over two years, did not meet their dietary requirements for magnesium [3]. Constant growth and development means that children need a continuous intake of magnesium to keep up with the high demands of a growing child.

Magnesium deficiency signs

Early signs of magnesium deficiency may include; loss of appetite, fatigue, muscle tension, cramping and even mood changes. Clinical trials have been conducted, supporting the connection between magnesium nutritional status and behaviour [4].

Magnesium helps to convert glucose from the food you eat, into energy for your body. Without adequate levels of magnesium, your cells can become less sensitive to insulin, therefore potentially disturbing healthy blood sugar levels, which may result in altered mood and energy levels. Occasional tantrums and challenging behaviour are normal for growing children, however if the episodes become more frequent or intensify, be mindful of their diet and make sure that the episode isn’t a result of a sugar crash or a nutritional deficiency.

Diet

While magnesium is readily available in food, children who are fussy eaters may tend to be more prone to magnesium deficiency. Allergies and food intolerances may also mean that some children may not be reaching their daily recommended magnesium intake. Farming practices and the processing of foods have seen a decrease in the amount of magnesium found in some foods. Foods such as fruit and vegetables grown in nutrient depleted soil may no longer have the magnesium levels they once had.

Highly refined foods such as white bread or pasta contribute very little to the dietary intake of magnesium and therefore the consumption of these foods should be limited. Try to eat wholegrain versions where possible. The way that we cook and prepare foods can also affect the magnesium content in food, for example boiling vegetables can increase the loss of magnesium in food, while steaming can help to retain nutrients.

Processed foods are high in salt and sugar and can increase magnesium loss in the body, they generally offer minimal nutritional value and are best left on the shelf.

However, it’s not only foods that can affect magnesium levels, soft drinks and sports drinks contain high levels of phosphoric acid which can affect magnesium absorption. Water is the best option for children. Remember children often mimic what their parents or carers do, so try to lead by example and have plenty of fresh water within easy access, or pack water bottles when away from the home.

Activity

Magnesium is easily lost through body fluids such as sweat, so children who are frequently active or involved in extracurricular sport activities, may require more magnesium than those children who have more sedentary lifestyles. Illness can also influence magnesium levels, diarrhoea and vomiting may leave the body depleted of magnesium due to fluid loss.

Dietary sources

Magnesium is an essential part of chlorophyll, which gives plants their green colour. This would explain why green leafy vegetables are so full of magnesium. Green leafy vegetables such as spinach and kale top the list for magnesium content, however broccoli, avocados, pepitas, wholegrains, nuts and legumes are all great sources as well.

Sources of magnesium:

Green leafy vegetables such as spinach and kale
Pumpkin seeds, Flax seeds, Brazil nuts
Whole grain bread
Avocados
Bananas

Snack ideas for a magnesium boost:

Smashed avocado on wholegrain toast
Fruit smoothie with baby spinach
Almond or peanut butter on whole grain crackers

Remember, if you are in any way concerned about your child and their health, seek the advice of a health professional who can give you a personalised health plan, specific for your child’s needs.

References
1. www.bones.nih.gov/health-info/bone/bone-health
2. Schwalfenber, GK. (2017). The Importance of Magnesium in Clinical Healthcare. Hindawi, doi.org/10.1155/2017/4179326
3. www.abs.gov.au
4. Black LJ et al.(2014). Low dietary intake of magnesium is associated with increased externalising behaviour in adolescents. Public Health Nutrition, 18(10), 1824-30.doi: 10.1017/S1368980014002432

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What is inflammation? The word inflammation is derived from the latin word, “inflammatio”, which translates to ‘ignite’ or to ‘set fire’. During the 1st century AD, the Roman scholar and medical encyclopaedist Aulus Cornelius Celsus described the clinical symptoms of inflammation, as: calor (heat), dolor (pain), rubor (redness) and tumour (swelling). With thousands of years in medical advances, the understanding of inflammation’s pathogenesis has subsequently expanded into a sophisticatedly coordinated cascade of events. The 5 cardinal symptoms are: heat, pain, redness, swelling and a limited range of motion. Inflammation is a defence mechanism and essential component in the healing process where the body attempts to maintain homeostasis by repairing affected structures and restoring function, in order to return the site of damage back to its pre-injury state. Inflammation is produced by the body when it interprets trauma or potentially harmful agents and in response stimulates a series of immune reactions, however depending on the cause of inflammation, the process may slightly differ and involve condition specific immune reactions. For example, inflammation from physical injuries, skin irritation and sinus allergies will have unique immune responses such as the chemicals stimulated and pathways allowed, although the common phases of the inflammation cascade are as followed: Understanding the inflammation process The process of inflammation is initiated by a varying degree of trauma or damage, which can occur either internally or externally. The initial trauma which triggers inflammation can be due to virtually anything that causes damage to our body cells, tissues, organs or other structures. Common causes could include injuries, infections, allergens, certain medications, chronic stress and exposure to harmful pathogens, irritants, toxins or chemicals. There is a diverse range of inflammation causes, examples may range from a paper cut, pollen, certain foods, topical sensitives, sprained ankle, broken bone or underlying health conditions i.e. arthritis. Inflammation is a multi-factorial however the progression has various influences, such as: genetic predisposition, medical history, lifestyle and dietary factors, age, weight, immune function, sensitivities and allergies and current health status. The first response is the immediate recognition of trauma to the cells which is detected by sentinel cells, such as mast cells or macrophages. These immune sentinel cells are often referred to as the body's first line of defence as their duty is to recognise damage or harmful microbes and signal for a recruitment of inflammatory factors to regulate and remove the damage, thereby commencing the immune-inflammation cascade. In this acute phase, there is a stimulation of chemicals and hormones such as histamine which assists in the breakdown of our blood barriers at a microcirculatory level. The release of histamine increases local blood flow and a process of vasodilation takes place where blood vessels dilate and enlarge, resulting in an increased capillary permeability. The vasodilation facilitates the transportation of inflammatory factors including plasma and White Blood Cells (WBC) at the site of injury. This activation causes the presentation of heat and redness and can generally last 2-5 days. In the sub-acute phase, the focus is removing acquired threats and repairing damaged structures. The immune WBC’s migrate towards the affected area where they stimulate the release of inflammatory mediators such as antibodies, immunoglobulins (IgE), cytokines (IL, TNF) and prostaglandins (PGE2). Inflammatory mediators are essentially ‘messengers’ that promote stimulation of immune responses. This stimulation causes an accumulation of various active hormones, chemicals and plasma proteins which then actively work together in removing the damaged cells. The localised concentration of substances is what causes swelling. An additional process in this phase is the production of Nitric Oxide (NO), which is a ‘pain producing’ substance. The local release of NO signals the nervous system for the generation of the pain sensation, which interestingly is a protective mechanism the body makes! If the structure that is inflamed is experiencing pain, we are more likely to protect the area. A fifth symptom is also observed here, a limited range of motion which is another protective method. The repair and removal of cellular waste can have a duration lasting up to approximately 6-8 weeks. Throughout this sub-acute phase, the main pathway involved is the cyclooxygenase (COX) pathway. The final stage is known as the chronic phase, where remodelling and maturation of the original injury or trauma takes place. Once the inflammation inducer has been removed, the process of wound healing and/or tissue repair occurs, where damaged tissue is regenerated or they may be replaced with collagen strands and fibroblasts to begin the remodelling process. When collagen has been generated, the strands are progressively replaced by other materials and they adapt to the original tissue. If the inflammation continues, or the structures further destruct, scar tissue or fibrosis follows. This chronic phase can last months to years, depending on the type of injury and the inflammation. What is the difference between acute and chronic inflammation? Inflammation may present as acute or chronic and the main influence of this is the type and intensity of trauma. In acute inflammation, the onset is rapid with short-term symptoms which may be severe, whereas chronic inflammation has a long-term presentation with a prolonged duration that may last years. In some cases, chronic stressors causing inflammation can have a suppressive effect on the immune system in contrast to the acute stressors which enhance immediate adaptive immunity. In this scenario, sustained stressors may actually over-activate the immune system causing an imbalance of pro-inflammatory and anti-inflammatory mediators in the body, causing chronic inflammation. Chronic inflammation has a negative impact on overall health including our cells, tissues and organs which in-turn can increase the risk of developing disease and poor health states. Tips to help better manage inflammation Just as there are various factors contributing to the progression of inflammation, there are also multiple strategies for the management of symptoms, including pharmaceutical, physical therapies, dietary or lifestyle alterations and other complimentary or alternative medicine modalities. Some natural remedy suggestions may include herbal or nutritional sources with anti-inflammatory actions. The term ‘anti-inflammatory’ relates to a substance which has direct actions in reduces inflammation. Dietary food sources with anti-inflammatory actions can inhibit pathways such as the COX and therefore the inflammatory mediators such as prostaglandins, TNF, IL etc. described earlier also provide benefits to inflammatory conditions. Overall, an anti-inflammatory diet would ideally include higher intakes of antioxidant and fibre rich foods plus ensuring an adequate balance between healthy fats, proteins and carbohydrates. Try to avoid In inflammatory conditions, it is advised to limit the intake of refined carbohydrates i.e. white pasta, trans fats i.e. margarine, processed meats i.e. deli meats and sugars. It is best to avoid these food groups as they aggravate inflammation and contribute to inflammation by producing Advanced Glycation End (AGE’s) and may raise blood glucose levels, with cell damaging effects. Lifestyle suggestions to support the anti-inflammatory diet may include moderate physical activity to maintain a healthy weight range, reducing stress levels, allowing enough sleep for cell repair and recovery and managing any associated pre-existing conditions. It is also recommended to reduce alcohol intake and smoking as they can create inflammation driving toxins in the body. Fun Fact: Conditions ending in ‘-itis’ indicate inflammation of a specific organ, tissue or structure. For example: derma (skin) + itis (inflammation) = dermatitis

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