In this edition I talk about magnesium as an important mineral and the ways that massage can help you.
For magnesium the reasons why we need to supplement, the symptoms and the different forms in the market place for differing conditions.
And for therapeutic massage, four science backed ways it can help you feel better.
And a quote on why we need to stop judging others for our own benefit.
Magnesium deficiency - Why, symptoms and how to rectify it?
Magnesium has been found to be inadequate in 41% of adult males and 35% adult females. In teenagers it is 61-72%.
In Western populations dietary intake is often lower than it should be for the following reasons:
Cooking processes such as boiling vegetables reduces magnesium by a whopping 50-75% ! Maybe your Mother did this!
We can loose magnesium through chronic stress, excess alcohol intake, excessive exercise and malabsorption conditions.
Magnesium absorbtion can be reduced through easting too much fibre, phytates and oxalates found in fruit, vegetables and grains.
Older adults are more likely to need magnesium, due to eating less, with a greater rate of renal excretion.
Soils in Australia are particularly low in magnesium.
Foods high in magnesium are green leafy vegetables, nuts, seeds and legumes.
So what are the early signs of Magnesium deficiency?
- Nausea and vomiting
Worse deficiency is:
I think muscle cramps are the commonest signs of a deficiency.
How to rectify the problem?
There are many different formulas in the market place depending on your condition. So there are formulas for:
a) Cramps, muscle spasm, muscle weakness and fatigue
b) Cardiovascular issues such as high blood pressure
c) Mental and physical fatigue particularly where an underactive thyroid is present.
d) Stress and building resilience to better cope with stress.
e) Pain as in osteoarthritis,fibromyalgia or migraines.
Many of these formulae have taurine and glutamine in them, both amino acids, used for energy production in highly stressed people.
If you think you fit into any of these categories let me know and we can discuss which formula is right for you.
Four ways science backed ways massage therapy helps you feel better
Growing healthcare costs, paired with the current opioid crisis for pain relief have led doctors and other therapists to look at ways to improve patient outcomes. So medicine is looking at non pharmacological treatments such as massage therapy, acupuncture, exercise and mindfulness meditation as a part of a multi-disciplinary patient-centred approach to pain.
These are the 4 ways masssage can help.
Touch stimulates the release of neurochemicals( endogenous opioids and oxytocin) associated with pain relief and relaxation. Reassuring touch provides the patient with a safety message. This can result in reduced reactivity to stressors and improves mood.
2. Contextual factors
Creating a healing environment is important. Music, warmth/cooling and positive interactions with clients will facilitate relaxation to influence health related outcomes. The level of response will be influenced by mood, expectations and conditioning. Interestingly, if the mood of the therapist is not good this can be picked up by the client.
3. Mechanical factors
Therapeutic massage influences tissue and cell physiology. Research has shown that massage given in the early stages of an injury prevented the deposit of collagen and the deposit of a compound that causes chronic inflammation and scar tissue in muscles and nerves. Thus by using massage to reduce inflammation, it can then help the body to respond to subsequent rehabilitation. Gentle stretching of the nerves and muscles helps reduce swelling round the area and expedites the clearance of toxins.
4. Neurological factors
Therapeutic massage stimulates special sensory receptors in the muscles.
When I give a massage there is a light massage or a deeper one. Each level of pressure activates different receptors in the skin. So there are 2 types in the superficial skin layers and another 2 types in the deeper layers. And a fifth type recently discovered which plays a role in transmitting the pleasurable properties of touch.
Thus, stimulating the skin inhibits the pain receptors and so our experience of pain is diminished.
Quote of the Quarter
' Not judging others is another way of letting go of fear and experiencing love'.When we learn not to judge others - and totally accept them, and not want to change them - we can simultaneously learn to accept ourselves'.
By Gerald Jampolsky
" Love is letting go of fear.
Wishing you good health and happiness for 2021 with no more lockdowns and a safe, effective vaccine.