Magnesium Supplementation is often recommended to my patients for self-care. In truth, we don’t get enough of this important mineral in our diets even if healthy and balanced.
Magnesium is naturally found in green leafy vegetables, coffee and chocolate to name a few. Due to soil depletion and the fact that most of us just don’t consume enough leafy vegetables, supplementation is a viable alternative to ensuring that we get enough of this important mineral.
Magnesium can be found in many chemical forms, but Magnesium Bisglycinate has been found to be more bio-available. Most health food and pharmacies carry this supplement in pill, powder or liquid form to suit your preference.
Here are the reasons why I recommend this important mineral.
Magnesium help to reduce muscle pain when you are dealing with chronic pain and inflammation or recovering from overloading from physical activity. I’ve run distance races and used magnesium to help with delayed onset muscle soreness and found it very effective.
I always say, “Leave your bottle of Magnesium by your toothbrush”. That way you won’t forget to take your dosage. Within 30 minutes, you will start to feel drowsy. Remember, better sleep means better recovery, less stress and improved healing times.
Well, you know that if you are in less pain and have improved sleep, you will have an increased ability to focus during the day. When you feel good, you feel better. This also affects your mental health.
Overall, magnesium is important for general well-being.
When you are in the lifestyle of high performance or thriving for a new level of a better you, add magnesium supplementation.
Speak to your health care provider for how this can affect any medications you are taking.
When you think of Self-Care, what is the first image that comes to mind? Is it a vacation? A massage? Time with people you love? These are wonderful things.
Self-care? Maybe later.
Now, once you visualize these things, how quickly do you take action to make your day dreams happen? Or do feelings of fatigue and procrastination immediately derail your plans? If you can relate, then it’s likely that you are lacking in one or more of three fundamentals of Self-Care.
The 3 fundamentals of Self-Care are Sleep, Nutrition and Movement.
Catch some zzzzs
Sleep is important. When you sleep your body heals, recovers and integrates the information that you learned during the day. Lack of sleep is a primary cause for reduced brain function. This manifests as poor short-term memory, brain fog, mood changes, anxiety, depression and reduced motivation. When your brain is not functioning optimally, then finding the motivation to make healthy decisions is hard to find, in addition to being overwhelming. Transformation does not happen with a sleepy brain.
Don’t skip a meal
Nutrition is important in order to feed your body’s system with the essential nutrients and minerals to survive and perform optimally. Skipping meals or fuelling your body with unhealthy options in the short, or long term can have negative effects on your metabolic rate, energy levels, body composition and stress levels. Transformation does not happen with a nutrient deficient diet.
But I walked to my car.
There is movement, and then there is moving well. Moving well means you’ve moved for at least 20 minutes continuously. This is enough time to get out of your head and into your body. Movement, no matter the method releases endorphins which are the “feel good hormones”. Healthy movement is the antidote to mobilizing fear, stimulating creative flow, improving physical strength, flexibility, brain function and more. I think that’s called transformation!
Need a vacation?
The key to understand here, is that when you are sleep-deprived, hungry and sedentary you are STRESSED. Sleep, food and movement are basic metrics to keep the body happy. If you are missing any of these daily, then the stress response is automatically triggered. Chronic stress leads to the development of chronic illness and morbidities like high blood pressure, obesity, Type II diabetes, Thyroid dysfunction etc.
Hijack Your Stress Response
The secret to Self-Care then is making sure that your body isn’t stressed by taking inventory of the three fundamentals. Of course, there are many other triggers of stress that exist. Even during other stressful events, your resilience to these factors will be highly dependent on the quality of sleep, food and movement that you’ve committed to at any moment in time.
Self-Care doesn’t have to be fancy. It doesn’t have to be expensive.
In the age of constant smart phone use, raising young children or having a full-time job that requires the use of your hands, it’s not surprising that your wrists can hold you back when practising Yoga or Pilates. Repetitive strain can cause tension and pain in the flexor and extensor muscles that course along the forearm and control the movement of the fingers. You will also find that the muscles that control movement of the thumb are also stiff and painful. This chronic muscular tension can negatively impact the alignment of the carpal bones of the wrist, thereby reducing joint mobility.
This misalignment can be experienced as a “pinching” sensation when weight-bearing on the hand. Wrist extension is required while doing Plank exercises, Chatturanga or Downward Dog. Even more advanced asanas like Astavakrasana (Eight-Angle Pose) or Pilates Leg Pull Front depend on strong wrists.
If you can relate, warming up can help to improve joint mobility and reduce pain during your practice. Here are 3 exercises to do before your class begins:
Wrist rotations: Circle your hands clockwise eight times then repeat counterclockwise eight times. This improves circulation and warms up the joints.
2. Wrist flexor stretch with overpressure: Positioning yourself on all fours, place the heel of your hands on the mat in front of you with your hands palms down and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.
3. Wrist extensor stretch with overpressure: Positioning yourself on all fours, place your wrists on the mat in front of you with your hands palms up and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.
If during your practice your wrists are still sore, you can roll the end of your mat several times to create a cushion that will support your wrists in slight flexion. If it is still painful in certain poses, take a rest in child pose. As you continue to practice, stretch and strengthen, your tolerance in wrist weight bearing will improve. If recovery is too lengthy and you are starting to feel concerned, see your health care provider.