{"id":62849,"date":"2024-10-25T12:09:08","date_gmt":"2024-10-25T10:09:08","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=62849"},"modified":"2024-10-25T12:09:08","modified_gmt":"2024-10-25T10:09:08","slug":"le-magnesium-un-partenaire-precieux-a-ne-pas-negliger","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/le-magnesium-un-partenaire-precieux-a-ne-pas-negliger","title":{"rendered":"Le magn\u00e9sium, un partenaire pr\u00e9cieux \u00e0 ne pas n\u00e9gliger"},"content":{"rendered":"Reading Time: <\/span> 2<\/span> minutes<\/span><\/span>

Avec l\u2019hiver en approche, maintenir une bonne immunit\u00e9 constitue l\u2019objectif recherch\u00e9 pour se prot\u00e9ger des pathologies de saison. Un syst\u00e8me immunitaire affaibli naturellement par l\u2019\u00e2ge et la m\u00e9nopause mais renforc\u00e9 par un apport r\u00e9gulier en magn\u00e9sium. Ce min\u00e9ral \u00e0 la carence observ\u00e9e\u00a0 chez quelque 70% des femmes (1). Un probl\u00e8me r\u00e9solu par une alimentation cibl\u00e9e et une r\u00e9duction du stress.<\/span><\/p>\n

Un min\u00e9ral aux nombreuses vertus<\/h2>\n

Sans \u00eatre miraculeux, le magn\u00e9sium poss\u00e8de une action b\u00e9n\u00e9fique sur de nombreuses fonctions physiologiques. Par un apport suffisant et r\u00e9gulier, celui-ci assure la bonne formation des os et le bon fonctionnement des muscles et des nerfs. Sur le plan cognitif, il renforce la concentration et l\u2019attention, deux fonctions alt\u00e9r\u00e9es par l\u2019\u00e2ge.<\/span>
\n<\/span>Pour les femmes m\u00e9nopaus\u00e9es, le magn\u00e9sium r\u00e9duit de nombreux sympt\u00f4mes comme les migraines, la fatigue chronique ou les crampes musculaires. Il permettrait \u00e9galement de r\u00e9duire une tension art\u00e9rielle \u00e9lev\u00e9e et l\u2019apparition de l\u2019ost\u00e9oporose. Avec un apport suffisant, il assure aussi une absorption maximale de la vitamine D, cette alli\u00e9e du renforcement du syst\u00e8me immunitaire et du maintien du taux de calcium dans l\u2019organisme.<\/span>
\n<\/span>Le magn\u00e9sium permettrait \u00e9galement de r\u00e9duire les risques cardiovasculaires. Ce que souligne une \u00e9tude publi\u00e9e par la National Library of Medecine en 2020 (1) Selon ses r\u00e9sultats, une faible pr\u00e9sence de magn\u00e9sium serait synonyme d\u2019un risque plus \u00e9lev\u00e9 de d\u00e9velopper des maladies coronariennes, premi\u00e8re cause de mortalit\u00e9 f\u00e9minine.<\/span>
\n<\/span>Quel est le dosage recommand\u00e9 \u00a0? Pour la femme adulte et de plus de 60 ans, l\u2019apport journalier recommand\u00e9 en magn\u00e9sium est de 350 mg. (1)<\/span><\/p>\n

Quels sont les signes d\u2019un manque de magn\u00e9sium\u00a0?<\/h2>\n

Une carence en magn\u00e9sium se caract\u00e9rise par certains sympt\u00f4mes visibles. Comme une fatigue chronique, le syndrome de la paupi\u00e8re tremblante, des troubles du sommeil ou de l\u2019humeur avec de l\u2019irritabilit\u00e9, mais aussi des crampes, une faiblesse musculaire ou des troubles cognitifs. Plusieurs facteurs peuvent aussi g\u00e9n\u00e9rer une carence, comme un stress \u00e9lev\u00e9, l\u2019\u00e2ge, certains m\u00e9dicaments ou un exc\u00e8s de sport et\/ou d\u2019alcool. (2)<\/span><\/p>\n

Quels aliments privil\u00e9gier \u00a0?<\/h2>\n

Nombreux sont les aliments riches en magn\u00e9sium. Les fruits secs (figues, abricots, dattes etc.), les \u00e9pinards, les bananes, le chocolat noir. Mais aussi les crevettes, les fromages \u00e0 p\u00e2te dure, le saumon, les fruits ol\u00e9agineux ou l\u2019avocat.<\/span>
\n<\/span>C\u00f4t\u00e9 boissons, certaines eaux min\u00e9rales se r\u00e9v\u00e8lent plus riches. Moins co\u00fbteuse, l\u2019eau du robinet assure de 5 \u00e0 10% de la dose recommand\u00e9e de magn\u00e9sium par jour. Une eau qualifi\u00e9e de \u00ab\u00a0dure\u00a0\u00bb en sera plus riche. De l\u2019eau, mais aussi du lait de soja, tout aussi riche en magn\u00e9sium. Pour cibler plus sp\u00e9cialement le stress, se pr\u00e9parer une infusion de feuilles de cacao s\u2019av\u00e8re de bon conseil. Avec quelques feuilles mises \u00e0 infuser 5 minutes dans de l\u2019eau chaude. Quant aux amateurs de th\u00e9 ou de caf\u00e9 il est recommand\u00e9 de limiter leur consommation pour leurs effets d\u00e9l\u00e9t\u00e8res sur l\u2019absorption du magn\u00e9sium au niveau du tube digestif.<\/span><\/p>\n

Sources\u00a0:\u00a0<\/span><\/p>\n

(1) https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6983733\/<\/span><\/a>\u00a0<\/span><\/p>\n

(2) <\/span>https:\/\/www.healthdirect.gov.au\/magnesium-deficiency<\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Reading Time: <\/span> 2<\/span> minutes<\/span><\/span>Avec l\u2019hiver en approche, maintenir une bonne immunit\u00e9 constitue l\u2019objectif […]<\/p>\n","protected":false},"author":23,"featured_media":62850,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[1107,1065],"tags":[],"class_list":["post-62849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-vieillir","category-sante"],"yoast_head":"\nLe magn\u00e9sium, un partenaire pr\u00e9cieux \u00e0 ne pas n\u00e9gliger - Fifty & Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"Min\u00e9ral essentiel, le magn\u00e9sium permet de limiter certains sympt\u00f4mes li\u00e9s \u00e0 la m\u00e9nopause et de renforcer son immunit\u00e9.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/le-magnesium-un-partenaire-precieux-a-ne-pas-negliger\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le magn\u00e9sium, un partenaire pr\u00e9cieux \u00e0 ne pas n\u00e9gliger - 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