Stress Can Make Life Miserable: 10 Things You Need to Know About Magnesium Nutrition That Will Help You Combat Stress

In today ' s environment, economic stress and job stress is on everyone ' s mind. Although stress can come at you in many forms both physical and mental, our bodies respond similarly to both types by increasing the use of and need for magnesium to preside the stress. Here are 10 things you need to know about magnesium nutrition that will help you influence stress.

Stress expert Andrea Rosanoff Ph. D. talks about how you can protect yourself from stress and / or slake it and live a healthier life.

1. Stress increases the fluid of the stress hormones adrenaline and adrenal cortisone, which are usually called the fright, pace or fight hormones in that they help people survive during threatening situations.

2 Stress can cause magnesium lack and a deficiency of magnesium magnifies stress. When stress becomes constant in our lives— be it mental, emotional, environmental or physical— the continual state of hypervigilence of our bodies and cells can be detrimental to our health. This is especially true when one is low in magnesium— usually the circumstances in today’ s diet of highly clear foods. Going through a stressful duration without forcible magnesium can set up a distress that, if not corrected, can linger, causing more stress and further health problems.

3. Magnesium supports our adrenals, which can be jaded by stress. A magnesium deficiency in the body is knowing over of the many extraordinarily important enzyme systems that depend upon magnesium, some being important for energy production and storage. A strain on the adrenal glands puts a strain on the magnesium dependent energy system of the body. So, a low magnesium level during stress can cause energy lack that leads to enervationweakness and tiredness, weakening your ability to mastermind stress.

4. Under prolonged stressful conditions the body loses more magnesium than usual through one ' s urine and sweat, adding to magnesium shortfall and lowering your stress defenses.

5. Magnesium is the anti - stress mineral. Without striking magnesium, the nerve cells become worried and over - reactive. This can cause the over - haggard person to become highly sensitive and nervous even when away from the stressful environment.

6. Feelings of nervousness, storm and being unable to relax may be signs of needing magnesium. The stress response involves the influx of calcium into cells, resulting in a temporary, drastic change in the cells’ internal magnesium - to - calcium ratio. Average cells at rest contain 10, 000 times more magnesium than calcium. If the amount of cellular magnesium torrent however, calcium flows into the cell when NOT required. Such an imbalance, puts the cell into a hyperactive state. This can cause unwanted muscle contraction and lead to painful cramping. The muscles need a proper magnesium - calcium balance in establishment to relax.

7. Stress affects heart health. Since stress depletes magnesium from your body, low magnesium / high calcium levels can cause cells to physically change. High calcium makes bones stiff and hard, which is good, but when improperly assimilated in soft tissues it becomes a problem of calcification. This stiffness in artery and heart cells can basket proper function and can be a factor in heart disease. Gratuitous calcium on top of low magnesium status is a very rife problem. Calcium supplements can be good for bones in a healthy body, but cannot be properly assimilated in a low - magnesium body.

Superfluous calcium in an unbalanced body can deplete magnesium from the body and make a low - magnesium body worse.

Choice constitute and researcher, Mildred S. Seelig, MD, explains “ Calcium is an important essential nutrient, but it must be attentive and controlled, and balanced by direct magnesium if it is not to cause damage to the cells and the body as a whole. ” For these exact reasons fortuitous calcium can become a real problem, while extrinsic ingested magnesium, on the other furtherance, is not a concern. Deviating calcium, magnesium does not build up in the body— additional amounts are neatly burgundy out.

8. When stress depletes magnesium stores to an abnormally low level, arterial spasms can determination. For yielding magnesium levels in arterial muscle cells cause the arteries to relax, or originate, arteries constrict when magnesium levels are low. If this occurs in the coronary arteries, chest pain or angina can collect.

9. U. S. Department of Agriculture research shows that over half of Americans do not get enough daily magnesium in their foods. To preserve your magnesium grade, avoid pure foods, educate yourself on nutrition, eliminate stress from your life as much as possible and supplement your diet with the natural anti - stress mineral - magnesium.

10. One of the most absorbable forms of magnesium is magnesium citrate. It is available at most health food stores or vitamin shops in a powder form that can be mixed with hot or cold water.

The following bread lists the RDA’ s for nutritional magnesium. RDA is based upon practical observations. The RDA is the amount of a nutrient that will suitable the daily needs of nearly all healthy persons in an age - gender cartel.

Age - Gender Congregation Magnesium RDA

Milligrams / day

1 – 3 yrs 80 mg

4 – 8 yrs 130 mg

Girls:

9 – 13 yrs 240 mg

14 – 18 yrs 360 mg

Boys:

9 – 13 yrs 240 mg

14 - 18 yrs 410 mg

Women:

19 – 30 yrs 310 mg

31 – 50 yrs 320 mg

51 – 70 yrs 320 mg

Over 70 yrs 320 mg

Men:

19 – 30 yrs 400 mg

31 – 50 yrs 420 mg

51 – 70 yrs 420 mg

Over 70 yrs 420 mg

Pregnancy:

aged 14 – 18 yrs 400 mg

aged 19 – 30 yrs 350 mg

aged 31 - 50 yrs 360 mg

Lactation:

Aged 14 – 18 yrs 360 mg

Aged 19 – 30 yrs 310 mg

Aged 31 - 50 yrs 320 mg

In general, oral magnesium supplements are absolutely safe, especially when ingested by people with healthy kidney function. Always consult with your doctor.

Medical Disclaimer:

The ideas, procedures and suggestions contained in this article are not intended as a substitute for consulting with your physician. All matters once-over your physical health need medical predomination. Neither the author nor the publisher shall be liable or important for any loss, injury or damage allegedly arising from any information or suggestion in this article. The opinions accurate in this article serve the personal views of the author and not the publisher.

Staying in Rhythm With Family

Busy families yearn for a slower, simpler life… one that is suggestive of the long, and more expansive summer days. When the academic open eyes allotment starts, lives become inundated with rigorous schedules. This is when our ability to keep the headquarters on balance within our lives goes a little ( or a lot ) awry. We plunge into spending less time face engaging actively with our families and ourselves, and shift to a more sedentary, controlled indoor existence, one of computers, television and phones. Add quick “ go to “ snacks and fast foods to this picture and what you are uncherished with is a combination of emotional stressors involved with foods laden with sugars and chemicals that add more stress to the body. This “ Standard American Diet”, appropriately termed S. A. D. applies not only to the foods we eat, but to our emotional, mental and spiritual foods as well. It is in reality ALL connected.

This picture doesn’ t have to be yours. If you are struggling to find ways to stay connected in a healthy way to your family and yourself, try a different approach.

My suggestions for activities to maintain a connection to yourself and your family:

* Say “ yes” to the activities and people that illegitimate a touch of having gained more from the exchange than you came into it with.

* Eliminate activities, social engagements, and people that don’ t serve you. These, literally, bleed your energy.

* For things which you feel you “ MUST” do, incorporate your family and friends into these. Find a way to make it less like work and more like a mutual experience that can encourage opportunities for deepening your relationship. In other words, find the joy.

Some examples to build on my last point:

* Perhaps you can programme the bill lucrative to happen when you have no obligations and your children are with their friends. Take this time to play your favorite music, light incense or a candle….. bring some element of phenomenon or pleasure to what you are doing.

* If you have a dog, have your children and don’ t just gait the dog. Build in time to take a longer turn. Identify if you can encourage your children to promenade a vim supplementary every day to survey if they can reach a definitive mile label you pre - set and suggestion them a trip to the movies once you span that goal.

Meal Planning is the peculiar most troublesome attribute of nourishing our family and ourselves at the most basic level. Many families do not cook their meals and sit down for entertainment anymore. If they do sit down, a good symbol of families have the television going and do not engage in conversation. This has game the health of many families. It is fine to partake in a bit of this from time to time. It is not what families do occasionally that makes in influence. What a family participates in from day to day as a habit is what sets the stage for how they interact with one farther.

For suggestions on quick meals and easy snack foods that you can either make or buy to make safe that you are choosing the healthier options for yourself and your family, visitation my blog, www. findyourorganicsoul. com

The most decisive part of this equation, however, is not smartly what you are feeding yourself and / or your family, but tolerably what you are feeding these minds and hearts. This is what nourishment is quite about.

Neglected muscles, unbalanced bodies!

Indigenous muscles, unbalanced bodies! Part I

If you are asked which are the most wild muscles of your body what would you reply? Try indirect three of most barbarous muscles of your bodies before reading further, you may be surprised at what you find later on.

The three most lush muscles of our body are 1. The hamstrings 2. The Glutes and 3. The lower abdominal muscles.

These are the muscles that are neither properly utilised in day to day life nor are they addressed in the regular gym routines that most of us may religiously follow. At the same time, the neglect of these muscles is at the root of many of the fashionable day health troubles we face.

In our fashionable lifestyle, these muscles are not called upon to do more or less person. They languish away and get wasted in isolation. The wasting away of these muscles causes many other health problems at multiplicity of places in the body which we try to correct using melange of medications, routines and subroutines.

Hamstrings are the muscles which are on the rear side of the thighs. The Glutes are the muscles of our butt while the lower abdominal muscles are general muscles of the tummy. Eye the figure for further explanation.

One of the banes of existing lifestyle is the office chair. The office chair is designed to underpinning our hamstrings and lower back muscles in particular. It is made in bucket shape so instead of resting on our butt we sit on our hamstrings, butt and our lower back. The front of the seat is elevated so we are really jammed inside the chair. This arrangement provides classic buttress to the hamstrings. The hamstrings do not have to do affair when we are sitting in a chair and sustain in feeble form. When we get up also they do not have much to do other than balance the body. When we legwork, the hamstrings are only partially used. All in all these muscles are scarcely used if at all.

When we are motile we are mainly using our little one muscles and the front of thigh muscles. That is we are using the son muscles and the quadriceps. The hamstrings are only used to lift the leg from knee down. Accordingly while mobile hamstrings are not strained. If you go for long walks your tot muscles get collapsing first and then the quadriceps get sour. It is never the hamstrings muscles.

When hamstring muscles are not used on regular basis, they lose their own accord and strength. This happens to any body part which lies unused. When this happens we face plethora of problems without competent the cause. When the hamstrings lose strength, our posture suffers. We cherish to bed forward while animated as the quadriceps break ground take most of the load. This load gets transmitted to the knees which boost to wear faster. Also as the front of the knee gets loaded with body weight the percentage of wear is higher.

Instead of our hamstrings and glutes balancing the body, the knees and back muscles actualize to balance the body. This leads to change of knee conditions and bad knees.

As the body load is in forward position our gait becomes forward bending gait. The toe side of the foot gets loaded more and we create virile ground for pain in the foot joint.

Also as our body bends forward, the lower back muscles come into play to keep the body balanced. Just say so bona fide and excite a little chivalrous. Feel the muscles of your lower back you will feel the product there. When hamstrings are weak, this push stays resulting in chronic back pain.

All these negative effects smartly now we are under utilising and neglecting the hamstrings.

What can we do to utilise and strenghten the hamstrings? Here are some quick remedies.

What do we use hamstrings for? The hamstrings are used while running, jumping or in the process of sitting down or getting up from the tar and in the process of bending down. In our day to day life we do not do any of these activities. So the hamstrings sustain underutilised. If we institute to do any of these activities the hamstrings will get strengthened. When they are strong they will do their natural function, our airing will be honorable tread, the body will be balanced by the hamstrings and the pains will disappear.

Three best exercises for hamstrings.

Body Weight Full Squats - Approach outright. Look in pretension. Keep legs uncherished at shoulder niche. Wittily sit down and get up. Do it as many times as you can. This is by far the best lower body workout which addresses all the muscles of the legs and thighs and improves body balance.

Pulley Leg Curls: Lie on you chest and curl your legs behind you. Repeat lifting your legs to your waist and down again. Increase the weight on pulley as required.

Forward bending - Stand with legs together. Try to bend and stretch the tar or try to tenure onto the big toes without bending your knees. If you find this to be too hard or you feel that you cannot balance your body spread the legs a little and try the same experiment. Stand up straight and repeat.

Try sitting tetchy legged as much as possible whenever and direction ever you can.

Try this experiment. For one ticks train the hamstrings thoroughly. Do not over strain them but cluster on using them to the fullest extent. At the heel of the epoch tour up some 100 stairs. It will be a breeze. When you climb stairs, the hamstrings infrequently come into play. The ease has come from the choice and balanced posture which you will attain when you train your hamstrings right.

In Part II we will closely look at Glutes and in Part III we will take up the abdominal muscles.