Tag Archives: muscles

Magnesium, Your Ally Against a Sore Back

Magnesium for back painLet’s say that you’re at work and, suddenly, you begin to feel a pain caused by having sore muscles. At least one of your colleagues will suggest some magnesium supplements, in order to avoid such problems in the future. And you know what? This is actually one great solution!

Magnesium supplements, a must for an active life

Technically speaking, the flow of magnesium and calcium through the muscle cells is the one that controls contraction and relaxation, so taking supplements makes total sense. Besides this, magnesium, along with minerals like sodium, potassium, and calcium, are lost through sweat, so a few magnesium supplements, after a workout, is very popular among athletes.

But back to the initial question: can magnesium fix your sore back issues? Currently, there are no studies proving this, but this doesn’t mean that this solution should be ignored.

“Scientists are now saying that cramping is related to neuromuscular fatigue in the exercising muscles so it’s not necessarily the low levels of a particular electrolyte that is directly leading to the cramp,” says Katherine Shone, spokesperson for Sports Dietitians Australia.

Is it that good for your body?

Nevertheless, let’s take a few moments and see exactly how magnesium works and what is good for…

Every organ in your body – especially the heart, muscles, and kidneys, operate properly in the presence of magnesium, an essential mineral which also keeps our bones and teeth strong, but also assists with energy production. Therefore, it’s pretty obvious that an eventual lack of magnesium can have an impact on the well-being of your muscles, including the ones supporting your back.

In order to get a sufficient magnesium intake, it’s highly recommended to consume fibre-rich foods. For example, one cup of kidney beans, black beans or lentils should provide around 25 per cent of the daily requirements, while an additional cup of rice is another 25 per cent.

Overall, anybody who follows a healthy diet, including fruit, vegetables and nuts will surely have enough magnesium in their diet and manage to avoid suffering from a sore back.

How bad is a lack of magnesium?

There are situations in which people with chronic health conditions have a magnesium deficiency, meaning that back pain is something common for them. However, supplementation does the job and the pain is not that strong. Generally speaking, serious magnesium deficiencies are very rare, but, on the other side, borderline magnesium deficiencies are common.

To wrap it up, if muscle cramping is your main issue and it’s affecting your back seriously, simply focus on fueling before a workout, then recover with protein, fruits and veggies. Or you can also opt for a professional massage service, like the one offered by Maria.

Besides relieving from tension and stress and helping dissolving pain and discomfort, her services can help you improve your muscle tone and flexibility so that sore back that kept making your life hard.

Image credit: Pexels

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The Unknown Benefits of Walking Barefoot

Benefits of Walking BarefootYou’ve probably seen a lot of people walking barefoot on the street and wondered what is the actual reason why they’re doing this. Surprisingly or not, they’re part of a bigger community, all of them doing this for its benefits on their health!

Called “earthing” or “grounding”, walking barefoot has numerous benefits, but they are often overlooked by mainstream society, who actually promotes the importance of wearing shoes all the time.

Dr. Mercola claims that walking with nothing on your feet and touching directly the soil allows your body to absorb a number of negative electrons through the Earth. This plays an important role in stabilizing daily cortisol rhythm, but also creates a balanced internal bioelectrical environment.

Barefoot walking fans also say that this is a simple effort, which has way more benefits than one could actually think. Let’s go through a few of the most important and then decide if there’s actually worth it giving up shoes, at least from time to time.

It reduces pain and inflammation

According to a study, in which participants slept on a conductive mattress pad that reproduced the effects of sleeping directly on the ground for eight weeks, walking with no shoes can get you reduce cortisone levels. This automatically means less pain, stress and sleep troubles, as the participants declared.

It helps you sleep better

A different study revealed that earthing can induce relaxation, by influencing physiologic processes. People who tried this…procedure had a better night’s sleep, when compared with those who don’t walk barefoot at all. This happens because it stabilizes circadian rhythms.

It reduces the risk of heart diseases

Probably one of the most important benefits of walking barefoot on your health is the fact that it can increase the surface charge of red blood cells. This results in a reduction of clumping, therefore decreasing blood thickness. High viscosity has been directly linked to heart diseases, as one of the major issues causing them.

It boosts your energy levels

This is by far the most obvious benefit, but it still had to be mentioned here. It is believed that each time you immerse in the natural work, you somehow pick up on the higher frequencies emitted from nature. This allows you to increase your energy levels and forget about the exposure to modern society, which affects your vitality.

It makes menstrual cramps easier to support

One of the most surprising advantages of walking barefoot is its ability to ease menstrual cramps. Basically, all the pain we feel in our body starts in the mind and manifests as stress. This can have a big impact on menstrual cramps. Try going outdoors and let your bare feet touch the ground for a while, then see what this can do.

It helps loosen tense muscles

Yes, another study! It appears that earthing can prevent muscle soreness from occurring, especially after engaging in physical exercises. Obviously, it can be applied in various situations that cause tense muscles, especially very common ones, like working at a desk all day. Besides loosening tense muscles, it can also help you get rid of migraines, caused by exposure to radiation.

Speaking of tense muscles, another great way of getting rid of this problem is getting a massage. Combining the knowledge of professional massage training with the customs and practices of Asian heritage, Maria is always happy to offer a unique massage experience.
Available for clients in Clearwater, Palm Harbor, Safety Harbor Florida and Tampa Bay Area, she is always ready to help you get on the path to obtaining a healthier mind and body.

Image credit: ZaydaC

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3 Scientifically Proven Reasons “Warm Ups” and “Cool Downs” For Workouts Are Effective

Warming up before and after an exerciseWarming up before and after an exercise, may it be a cardio workout or weight lifting can make a major difference in both physical, and mental preparedness.

According to a trusted, professional and well known personal trainer in New York, Sayco Williams draws a strong focus on making sure his students always give warming up and cooling down their best efforts before working out.

Suffering from a rotator cuff injury in the past himself, Williams makes sure he educates both his students and the public about the important, short-term and even long-term possible damage associated with not doing the necessary pre-workout and post-workout stretching.

Let’s review 3 Scientifically Proven Reasons “Warm Ups” and “Cool Downs” For Workouts Work– read more BELOW!

1. A lot of people might overestimate what’s required in a pre-workout or post-workout stretching routine. But, scientific studies show that only keeping it ‘short and light’ really help the next time you perform your exercise routine – may it be running a marathon or bench-pressing 300lbs. Properly stretching (all) or as many as possible muscles as possible to prepare you both mentally and physically for your workout will help prevent injury – and also increase overall performance.

2. Don’t mistake static for dynamic stretching. Kicking your feet, stretching out your arms, and doing pre-workout and post-workout exercises for your legs, butt, and hips can increase not just overall performance and preparedness, but also your comfort later on.

3. In fact, try avoiding stretches like static hamstring exercises, and never complete a pre or post-workout if your muscles are cold – as this can be counterproductive and even cause pain or injury later on.

4. Target the right muscles and bones – before you workout, carefully consider whether it will be just ‘cardio,’ or also weight-lifting and other strenuous activities so that you can appropriately stretch and prepare both your body and mind. In other words, doing “flutter kicks” before doing back and arm exercises, while indeed is cardio, is likely little to no help in properly stretching the intrinsic muscles and bones connected to your arm-concentrated lifting.

5. Finally, consider the value of psychological preparation, hygiene, and letting your body and mind communicate to the best of your ability before beginning ANY workout. In other words, if your mind is saying: “No,” or telling you that you’re too tired, give yourself a break! Know when enough is enough, listen to your body, and remember there’s a tremendous difference between something like getting past the “Runners Wall” or runners-block, versus attempting to (harmfully) workout your bicep and triceps muscles three days in a row with massive weight – which will likely lead to ‘burn out.’

Image Credit: skeeze

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