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By Rachael Bird, Myotherapist Magnesium is an essential mineral that plays a crucial role in various bodily functions, including muscle function and relaxation. It can contribute to recovery and pain relief in several ways.  Magnesium aids in: Muscle Relaxation: Magnesium helps muscles relax by regulating the balance of calcium and magnesium within muscle cells. This can reduce muscle cramps, spasms, and tension, which are often associated with pain and discomfort. Inflammation Reduction: Magnesium may have anti-inflammatory properties. Inflammation can contribute to pain and delay the healing process. By reducing inflammation, magnesium can help alleviate pain and promote faster recovery. Nerve Function: Magnesium is important for nerve function, and it can help calm overexcited nerves that may contribute to pain. Proper nerve function is essential for transmitting signals and managing pain sensations. Energy Production: Magnesium is a co-factor in the production of adenosine triphosphate (ATP), the body's primary source of energy. Adequate magnesium levels can help improve energy production, which is crucial for recovery after physical activity and injury. Blood Flow: Magnesium supports healthy blood circulation. Improved circulation can aid in the delivery of oxygen and nutrients to injured tissues, helping the body recover more quickly. Stress Reduction: Stress can contribute to pain and hinder the body's recovery process. Magnesium can help regulate the body's stress response, potentially reducing stress-related pain. Bone Health: Magnesium is important for bone health and can contribute to the repair of bone tissue. If your pain is related to bone injuries or conditions like osteoporosis, magnesium can play a role in recovery. It's important to note that while magnesium can be beneficial for recovery and pain relief, it's not a standalone solution. You should maintain a balanced diet that includes magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains. You can also consider magnesium supplements under the guidance of a healthcare professional if you have a magnesium deficiency. However, it's essential not to exceed recommended daily doses as excessive magnesium intake can have adverse effects. If you are experiencing chronic or severe pain, or if your pain is the result of an injury, it's advisable to book an appointment with your Myotherapist to help with a personalised treatment plan for pain management and recovery. Magnesium supplementation should be part of a broader approach to recovery and pain management and should be spoken with a healthcare professional before taking. Remedial massage and myotherapy treatments are fantastic for releasing muscle tension and loosening up the tight spots. But unless you’re in the clinic a few times a week, there’s a good chance you’re still dealing with tight muscles in your daily life. There are heaps of contributing factors to tight muscles. How you move, how you sleep and how you spend your time can all affect your muscles. But one thing that you might not immediately think of is your diet. There are specific nutrients that your muscles need to contract (tighten) during movement and then relax during stretching or when you’re at rest. One well-known mineral is magnesium – also known as the relaxation mineral. So I asked my nutritionist bestie Sam Gemmell, aka The Rebel Nutritionist, for her top tips around using magnesium to keep your muscles in peak condition. My favourite fun fact from Sam is that dark chocolate is a great source of magnesium, and officially Nutritionist Approved! (Of course, in moderation!)  Why do we need more magnesium?
Simply put, because we aren’t getting enough. Most people don’t consume enough through the diet. Magnesium is generally found in wholefoods, which we’re eating less of thanks to the increase in processed foods. But even for those who do eat enough, other factors such as chronic stress can deplete magnesium levels. If you have any kind of gut symptoms such as bloating, constipation or diarrhoea, you might not be able to absorb a good amount of magnesium from the foods you eat. There is also the issue of food containing less magnesium than previous years because the soils are being depleted of this vital nutrient. Magnesium is often called the relaxation mineral, but that’s too simple a term. It is used in over 300 different processes in the body. Healthy magnesium levels support energy production, muscle relaxation, blood sugar regulation, optimal blood pressure, bone strength and production of brain chemicals – just to name a few functions! Magnesium-rich foods to include The most sustainable way to boost your magnesium levels is to eat it! But the good news is that there are plenty of foods that contain magnesium. Some of the best options include:
As you can see, there is a variety of different options that cater to almost any dietary requirements. For best results, I’d recommend including at least one serve of magnesium-rich foods with every meal. This might mean: Oats, quinoa flakes or nut butter on wholemeal toast for breakfast Bean salad, fish and quinoa or sushi with wholegrain rice for lunch Adding a serve of green leafy vegetables to dinner (eg in your bolognaise sauce or soup) Other methods of boosting magnesium Sometimes, boosting your magnesium-rich foods is all you need to get results. But if you have very low magnesium levels, or have any kind of stress or condition depleting your levels, you might need to use food combined with other strategies. Supplements An easy way to get more magnesium in is with a supplement. That being said, please don’t just pick up a magnesium bottle from the supermarket! Magnesium supplements can vary from high-quality to very poor quality (which will give you nothing but diarrhoea!) The forms of magnesium found in most over-the-counter products can be irritating to the gut lining. These are best avoided for anyone with impaired digestion, absorption or any current gut symptoms. Your best bet is to see a practitioner who can recommend a high-quality practitioner brand. This also means you have some guidance around which supplement best suits your needs, as well as how much to take. You could even book a consultation with Sam at The Rebel Nutritionist, she would love to help you! Transdermal magnesium If you have issues with taking magnesium supplements or have very low levels, transdermal magnesium might be an alternative to try. The magnesium is absorbed through the skin. The exact amount of magnesium that makes it into your system isn’t well-researched, but some is better than none! You can use transdermal magnesium by using:
Muscles feeling tight? Been a while since your last myotherapy session? Click here to book a session. As we head into colder weather, many of us will start to feel the cold in our joints. If this is you, no need to fear! Today, I’m sharing my top tips to relieve joint pain in winter.  Why do joints hurt in cold weather?
The truth is, we’re not 100% sure. What specialists theorise is that the cold weather causes change in the tissues around the joints. The connective tissue becomes less flexible and more stiff. And if our joints are restricted, moving them can feel uncomfortable or even painful. Why am I feeling this pain, when others around me don’t feel it? Some people are more susceptible to weather-related joint pain than others. You are more likely to experience joint pain if:
If your pain is new, severe, and/or it is preventing you from enjoying everyday life – yes. Your friendly local myotherapist (me!) can help by providing treatments that reduce inflammation and stiffness in the joint. Tips to relieve joint pain in winter I know that you can’t always be in to see me. So if joint pain is getting you down, here are my top recommendations to ease the aches away.
Do you need a little extra TLC to relieve the aches and pains that cold weather brought on? Make sure you book in an appointment. |
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