Can Magnesium reduce stress and relax muscle tension?
Is magnesium a natural stress buster?
What does Magnesium do?

It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism!

Basically, a Magnesium deficiency can leave you feeling anxious, stressed and cause muscular tension… so the answer for me is a resounding yes, Magnesium Is A natural stress buster!

Click HERE to book your bespoke stress reducing treatment

Better still, remember can help increase your overall energy.

How do you increase your daily magnesium intake?

By supplementing your diet or increasing your choices of the foods listed below.  Before we go to the table I’d like to point out a few extra tips:

Many sources of information mention the value of Soy products (e.g. Tofu, soy flour, and soy milk). However, soy milk is high in phytoestrogens (as well as magnesium) and it has been suggested that it is unhealthy to eat Soy in large quantities because it may raise oestrogen levels &/ it may cause thyroid problems.

Caffeine can cause a magnesium loss.

How much Magnesium do you need and where can you find it in your diet?

The following is the recommended dietary allowance (RDA) for magnesium in children and adults:

Age
(years)
Male
(mg/day)
Female
(mg/day)
Pregnancy
(mg/day)
Lactation
(mg/day)
1-3 80 80 N/A N/A
4-8 130 130 N/A N/A
9-13 240 240 N/A N/A
14-18 410 360 400 360
19-30 400 310 350 310
31+ 420 320 360 320

 

Sources of dietary magnesium

Source mg/100g Source mg/100g
Kelp 760 Sunflower seeds 38
Wheat bran 490 Barley 37
Wheat germ 336 Dandelion leaves 36
Almonds 270 Garlic 36
Cashews 267 Fresh green peas 35
Molasses 258 Sweet potato 31
Buckwheat 229 Blackberries 30
Brazil Nuts 225 Broccoli 28
Hazelnuts 184 Cheddar cheese 25
Roasted peanuts 180 Cauliflower 24
Millet 162 Carrots 23
Pecans 142 White fish 23
Rye 115 Celery 22
Bean Curd 111 Chicken 21
Dried Coconut 90 Asparagus 20
Brown rice 88 Beef 18
Whole-wheat bread 76 Potatoes 17
Dried Apricots 62 Tomatoes 14
Corn 48 Oranges 13
Avocado 45 Whole milk 13
Parsley 41 Eggs 12

 

Personal note from Dawn:

I found Magnesium made a huge difference on my body, my trick was always to carry a bag of cashews (hardly difficult to make this healthy change!!) and so many clients agree it has had a very positive and speedily effect.

Click HERE to book your bespoke stress reducing treatment

 

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Are you over-training?  Is Your Body Under Stress?

Do you know the difference between being just a little tired or on a down-cycle, and being legitimately run down or over tired? One of the biggest challenges to achieving your fitness goals is consistency.

Juggling your training with enough sleep and rest, as well as the ‘perfect’ nutritional diet is hard enough, but add to that your work-life, your personal/ home life and suddenly it gets more tricky! So, how do you keep up the pace without over doing it, becoming sick or injured?

What is over-training?

Overtraining occurs when a person experiences stress and physical trauma from exercise. The key to remember when training is that it’s the exercise that breaks your body down, but it’s the rest and recovery that makes you stronger and healthier. This doesn’t happen overnight, or as a result of one or two sessions.

We all know regular exercise is extremely beneficial to our general health and fitness, but we all must remember that improvements to our body can only occur given time.

Please note when I use the word stress I use it very ‘broadly’. Stress is stress, whether it’s a physical, mental or emotional stress, it still has the same effect on your health and well-being!

Whilst there are no specific tests per se there are quite a number of signs and symptoms to be aware of.

If you suffer from one or two of the following signs or symptoms it doesn’t automatically mean you are suffering from overtraining. However, if you recognise five or more of the following signs and symptoms, then it may be time to take a close look at the volume and intensity of your work load.

Physical Signs & Symptoms

  • Appetite loss
  • Chronic muscle soreness or joint pain
  • Decreased performance
  • Delayed recovery from exercise
  • Elevated resting pulse /heart rate
  • Exhaustion
  • Frequent minor infections
  • Increased susceptibility to colds and flu’s
  • Increases in minor injuries
  • Insatiable thirst or dehydration
  • Intolerance to exercise
  • Lethargy
  • Weight loss

Psychological Signs & Symptoms

  • Anxiety
  • Apathy or no motivation
  • Depression
  • Fatigued, tired, drained, lack of energy
  • Headaches
  • Inability to relax
  • Insomnia
  • Irritability
  • Reduced ability to concentrate
  • Twitchy, fidgety or jittery

As you can see by the number of signs and symptoms there are a lot of things to look out for. Generally the most common signs and symptoms to look for are a total loss of motivation in all areas of your life (work or career, health and fitness etc.), plus a feeling of exhaustion. Need help with ‘Emotional’ stress management ? Or Maga Relaxing treatments, click here to read more….

If these two warning signs are present, plus a couple of the other listed signs and symptoms, then it may be time to take a short rest before things get out of hand.

Sounds like you’re over training?

What do you do now? Click HERE to read more….

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