Happy mail

 Yay - that was quick!! 

I placed my order Sunday, and here it is! For most of my supplements,  buy off the shelf or order most from the office where I offer massage and Reiki sessions ... but needed more of the Niacinamide for my joints, and wanted to try a time release formula.

I discovered Niacinamide's use for arthritis this spring, as I was experiencing some pain and stiffness in my right hand, 

New Supplements!

In the 30s and 40s, Dr Kaufman had many of his patients with 'Wear and Tear' arthritis take several thousand milligrams in divided doses throughout the day, and found it to be an excellent control for the pain. It also helped rebuild collagen - often making joint surgery unnecessary! And then, cortisone became available and popular, and of course more lucrative for the industry - the vitamin B-3 in this form is 13c each, for 1000 mg! 

Niacinamide was the first mega-vitamin used for mental health, and is very supportive in that regard as well, especially for struggling teens. It's removed in milling and heat sensitive, so harder to get even in normal amounts from food. 

I take a B vitamin blend from Thorne daily as well, and liquid B-12.

I'm a Virgo, and true to form, have long been interested in health and ways to support that - I had a little book on yoga on HS, and began taking movement classes by the my late 20s  (ballet, and a few years after that, Tai Chi) My dad always had a garden, and we got whole raw milk from the dairy next door.  I continued gardening, eating whole foods, making my own bread and yogurt (still from raw milk), supplemented with vitamins and  minerals from my 20s.

In nature, vitamins A and D naturally occur together, and Cod Liver Oil (which i have to my kids!) is still a great source. This one's Icelandic. 

  In the PNW, we are above the 45th parallel, so most folks find taking a higher dose of D  helpful. Both of A and D support the immune and cardiovascular systems, enhance bone health and calcium metabolism. In one 40s study, toddlers who were low in Vitamin D, and beginning to show signs of rickets, would request spoonfuls of CLO, until the condition was corrected!

Though we're near the ocean, the PNW is a goiter belt, so iodine and seaweed can be very supportive of thyroid health,  metabolism, and immune function. I do eat and love seaweed - and discovered I felt better with supplemental iodine in my 20s! 

Boron is a trace mineral that's also a cofactor for magnesium metabolism, heart health, the parathyroid, is anti-inflammatory, and can prevent bone loss as we age! It supports health of nerves and immune function as well - - what's not to like? 

(I like this talk Dr Jorges Flecher gave to dentists at a conference on oral health on his own discovery of the importance of Boron) In the US, 23% of the population have some form of arthritis, and most of us get 0-3 mg of Boron daily; in areas getting 10-30 mg of dietary Boron daily, the arthritis rate drops to .5 % ! There's less Boron in arthritic joints than in 'normal' joints. 

Resveratol and NAC are new to my regime 

  Resveratol is found in red grapes (one of the reasons drinking Red wine is recommended - and whilst I live in the heart of wine county, I just don't drink much!) It is considered a longevity herb, its use can mimic fasting, and support healthy long life.  Some studies point to consuming it on alternate days - especially on days with higher fat intake, to be most beneficial. It also seems to support the health of our mitochondria, which are key to vitality.

NAC (N Acetyl L Cystine) is an antioxidant which supports health glutathione levels, immune, liver and respiratory function and energy production! It's advised to be sure to drink sufficient water whilst taking this one - 6-8 glasses. I've been having a pinch of sea salt before drinking water, to enhance absorption by the cells! 

Now,  to integrate these into my routine... 

Years ago, I read a lovely tome from our public library which detailed in a few pages each, cutting edge research on individual supplements. At the end of each chapter, the author asked the researcher, 'what supplements do you personally take?' 

Generally: a multi or B complex, vitamins C and E, many also took D and some minerals - and they EACH took whatever they were studying!! 

An MD studying longevity had the longest list of supplements and lifestyle supports like eating whole foods, and exercising daily!' 

I love the easy access lids (I only needed to swap out the Niacinamide top - I keep a few of the extras on hand.

I've recently taken up sprouting again, after seeing info on the enzymes in broccoli sprouts and their anti-carcenogenic effect on cells. I also discovered the Japanese morning exercises (< 10 minutes!) That are a great way to wake up the lymph and begin the day! 

Do you have a favorite supplement and movement routine? I'd love to hear about them!

Nutritional Diva

Several years ago, a favorite blogger referred to me as a "Nutritional Diva" in his response to one of my posts - and it's true that I've been interested in nutrition since my 20s! 
From the writings of Adele Davis, to our simple La Leche League suggestion to eat "a wide variety of food in close to its natural state," (I strive for mostly organic and locally grown!), my Virgo heart has loved exploring research and concepts for optimal nutrition. I strive for a balance of eatng the best I can and using high quality supplements. 

Here is a peek at some of my favorite Minerals:  

As a massage therapist, Magnesium, with its role in muscle relaxation, was on my list of "must have" nutrients early on. While "Maggie" is crucial for between 400 and 800 processes in our bodies, (including hormone balance, muscles, the nervous system and energy production), between 80 and 90% of the population is low in this essential mineral. 
5 mg per pound of "ideal weight" is the suggested daily amount. Dark leafy greens, organically grown,are one of ought richest sources.

Dr Jonathan Wright and cardiologist William Davis frequently remind us of its importance, and of the widespread deficiency of this vital mineral. Modern farming methods and increasing consumption of grains reduce the availability of magnesium for many people. As a cardiologist, Dr Davis found that when his patients stopped eating wheat, which binds minerals including magnesium, their heart health improved dramatically. He has switched his focus from surgery to preventative medicine.

I've made Magnesium Bicarbonate water, using a few Tablespoons Milk of Magnesia in carbonated water for over a year. It's easy to make, palatable and well absorbed. This is the form Dr Davis (author of Wheat Belly and Undoctored) recommends, especially for those prone to migraines. I also take magnesium glycinate, and a dropper of liquid multi mineral supplement.

Bicarbonate and Boron are two co-factors involved in magnesium metabolism. I've written about the importance of boron before here and here.  Over the two years been making and using Boron Water, I've noticed I'm rarely sore after activity or exercise, and less "creaky." 
Arthritic joints are found to have less boron than "normal" joints, and Spas around the world known for Arthritis Cures have boron (and other trace minerals) in their waters. The US intake is 0-3 mg daily. It seems beneficial to get 3mg or more daily. 

Dr Rex Newham, a soil scientist who later trained as a homeopath and osteopath realized that the use of phosphate fertilizer without other amendments resulted in soil deficient in boron, and a subsequent increase in arthritis. He found 6 -8 mg daily generally sufficient, while those with active disease benefited from 9-10 mg. 
Dr Newman also observed native farmers in Fiji, who used traditional farming methods and ate abundant starchy vegetables and fruit had much less arthritis than farmers using phosphate fertilizer and eating more grains (rice). Our extension service recommends dissolving 1 Tablespoon borax in a gallon of water, and using 1 Cup of this solution per plant. They suggest soil testing after the first year. 

Dr Axe wrote this piece on boron, which includes suggested amounts. Boron plays an important role in oral health, and in reducing the risk of gum disease. Dr Flechas video of his talk at an oral health conference offers a great overview of the benefits, and here's another article highlighting some of the research. It's available in 3mg doses, and in trace mineral formulas. A friend who's a naturopath suggests hair analysis is a good way to determine your levels.

Lithium Orotate is a mineral in a supplemental form which I've been intrigued with, and taken off and on for over a decade. The sauna at Breitenbush contains trace amounts of both boron and lithium. and is well known for promoting calm and relaxation.  

I first read this article by Dr Wright, who also speaks about the values obtained by talking small doses of Lithium on his weekly radio show. I learned about the importance of iodine for hormonal function from Dr Wright's column in Prevention Mag in the mid 70s, and have have a fan of this nutritionally oriented MD ever since! Lithium is part of the same group of minerals that include sodium and potassium. 

As Dr Wright remarks that If the only effect of talking small doses of lithium did was to increase grey matter in our brains (something we didn't think was possible in maturity!) it would be awesome! ... 
It does so much more! Lithium reduces aggressive behavior (especially in men) promoting a reduction in homicide and domestic violence, and reduces depression in women.  A client in her 80s confirmed this, saying when her verbally abusive husband took his lithium, he was kinder to her, and if she was taking hers, she could handle it better if he was mean! 
Lithium is protective of the Brain, decreasing erosion, and shrinkage, increasing Neuro transmitters, and protecting against clots! Dr Wright takes 20mg daily, (and recommends 10-20 mg for optimal results) He has also found it very helpful for children whose parents are alcoholics, or have other addictions. 

Iodine is another nutrient we may be low in. Dr Wright mentions iodine on several of his radio broadcasts, and Dr Axe gives an overview here. I've had relief from hormonal woes using Iodine in the 70s, and true to Folk Medicine hero, Dr Jarvis' comments, it "calmed (my) race horse type child!" within two hours whenever he took it! I include kelp in my daily fare, and take iodine periodically. 
Selenium is important for iodine absorption, and both iodine and selenium are low in our Western Oregon soil.

Each of us needs to discover our own balance between choosing food sources and deciding whether to augment withsupplementats.

May you enjoy good health! 

Magnesium and you

As a massage therapist for over three decades, a question I commonly ask my clients is, "has anyone mentioned Magnesium?" (umm, no ...) "it's a natural muscle relaxant, and with such tight muscles, you might want to look into taking some, ..." ... "really? Ok, I guess it's worth a try, ..." ...

I've been a fan of "Maggie" since reading Adelle Davis' and Jonathan Wright's books on nutrition, and take it regularly. In 1954, Adelle wrote, "persons only slightly deficient in magnesium become irritable, high-strung, sensitive to noise, hyper excitable, apprehensive and belligerent. If magnesium is severely deficient, the brain is particularly affected" Let's Eat Right to Keep Fit, p 170. Jonathan Wright: "if there's spasm, think magnesium!"
For several years, I've been a member of Morley Robbins' FB group, the Magnesium Advocacy Group, and have found it to be a wealth of information. Thousands of people around the world have benefited from upping their magnesium "the right way,", and following the protocol.

On the weekend, a friends hubby landed in the ER with chest pains, (scary!) Which turned out to be esophageal spasms! He's been having chest pains and migraine headaches for months - a potential remedy for both? Adequate Magnesium! 

Involved in over 325 functions (or Carolyn Dean, MD, ND and magnesium guru woo says 700-800) all hormone regulation, Magnesium is vital for health, yet 80% of our population are low in Maggie. 
Why? Commercial farming, using high phosphate fertilizers, drinking city water, eating processed, chemical laden, fortified and GMO "foods," experiencing stress, .... the list goes on! 

Enter Morley Robbins, and The Root Cause Protocol 

STOP

1. STOP Vitamin-D ONLY Supplements (Supplemental “vitamin”-D KILLS Liver Retinol that is needed for Cp)  More on Vitamin/Hormone-D…
2. STOP Calcium Supplements! (Ca BLOCKS Magnesium & Iron absorption)
3. STOP Iron Supplements! (Iron, or Fe SHUTS DOWN Copper metabolism) More on Iron Toxicity…
4. STOP Ascorbic Acid (Ascorbic Acid disrupts the Copper < > Cp bond)
5. STOP High Fructose Corn Syrup (HFCS) & Synthetic Sugars (HFCS Lowers Liver Copper & Raises Liver Iron)
6. STOP LOW Fat Diet (Saturated Fat is needed for proper Copper absorption)
7. STOP Using Industrialized, “Heart Healthy” Omega-6 Oils! (e.g. Soybean, Corn, Canola Oils)
8. STOP Using products with Fluoride (toothpaste, bottled water, etc.)
9. STOP Taking “Drugstore” Multivitamins & Pre-natals (They contain the first four items above, plus trace amounts of fluoride)
10. STOP Using Citrate in Foods & Supplements (e.g. “Natural Calm”)
11. STOP Using Colloidal Silver as an Antibiotic (It lowers Copper status in the body! Nanonized Silver is ok)

START

1. START Magnesium (Mg) supplements (Jigsaw Mag SRT, Pure Encaps Mag Glycinate, Mag Oil, etc. See Magnesium Supplement Recommendations) to lower Adrenocorticotropic hormone (ACTH) & Cortisol. (Dose: 5 mg/lb or 10 mg/kg body weight.  Be mindful of the Mg cofactors: B6, Boron, and Bicarbonate.
2. START taking the Adrenal Cocktail (4oz fresh orange juice, 1/4 tsp Cream of Tartar and 1/4 tsp sea salt) at 10am and 2pm on an empty stomach to balance electrolytes.
3. START Cod Liver Oil supplements (1 tsp Nordic Naturals Arctic or 1 tsp Rosita) for Retinol, animal based Vitamin A.
4. START Whole Food Vitamin C supplements (Innate Response tablets or Pure Radiance Synergy powder: 400 – 800 mg/day (Key source of Copper)
5. START Using Mother Nature sources for B Vitamins:
   – take ½ tsp of Bee Pollen
   – take 1 – 2 tsp of Rice Bran (be sure to take AWAY FROM other foods)
   – eat 4 – 6 ounces of Beef (or lamb) Liver weekly
   (research shows that several B vitamins are KEY for Cp production. Please get these as noted above:) B2 (Riboflavin) – Key for Cu/Fe regulation in the liver; B5 (Pantothenate) – Supports the production of Vitamin C; B7 (Biotin) – Key for Cu/Fe regulation in the liver.
6. START Using Silica (Diatomaceous Earth) that stimulates an increase in Cp! (Start with 1 tsp in water at the start or end of the day, and work up to 3 tsp [1 Tbs] each day.)
7. START Boron (1 – 3 mg/day, or add 1 Tbs borax to magnesium baths) – aids in Synthesis of Cp, and regulation of Fe.
8. START Taurine (500 – 1,000 mg/day) Supports liver copper metabolism
9. START Ancestral Diet (HIGH Fat & Protein/LOW Carb) Good for Copper absorption
10. START Iodine (PREREQUISITE: Mg RBC & Se RBC need to be optimal) Until then, add Iodine rich foods like kelp, seaweeds, scallops, cod, eggs, cranberries, etc. to the diet.

Additional Factors to Consider regarding Ceruloplasmin (Cp):

• Chlorinated water is hard on Copper & Magnesium, thus is hard on Cp production.
• High dose Zinc supplements BLOCK Copper absorption, which reduces Cp production.
• Molybdenum is known to chelate Copper and BLOCK Ceruloplasmin production.

***************************

I live in a town with fluoridated water, so I drink and cook with well water at home. I began

making boron solution (7) last year, and notice my shoulders are less "creaky" when I take it regularly. It also helps chelate fluoride, which in turn, helps decalcify the pineal gland.

I use Mag. Glycinate and chloride, and am a fan of Epsom Salt baths. I plan to start making the Adrenal Cocktail. (2) I'm already an "ancestral diet" fan (9), and get lamb from Karen at the Farmers Market. I'm one of her organ meat customers as well
(lamb liver, (5) kidney and heart.)
I just ordered more cod liver oil (3), and do like that form of vitamin D and omega acids. Taurine (8) is the nutrient I.was least familiar with, so I looked it up and found this list of benefits. Note that if you're vegetarian, lack of this nutrient can cause anxiety and fatigue, and it helps regulate insulin, so it's a good one to add! 

What do you think, are you ready to give Magnesium and its co-factors a try? (Watch Morley's "Theory of Everything" video for more inspiration, and an item by item run-down of his recommended protocol.) Let me know in the comments below! 

Weaving a Website - Tutorial

I spent much of Saturday at my office with a co-worker, then on my own, working on our website!

This fall we started using an on-line appointment booking system, & wanted to add a 'buy now' button for our gift certificate sales, since our long lasting SNOW put quite a damper on GC sales last winter!
It took awhile, since I hadn't added a button to the site, & the box showed up on the page with the html code - was that right?? But when we 'previewed in browser' - there it is!! YEA :) (I've added buttons on the blog, & the process was similar)
The only button options read 'book now,' & Steph needed to disable the customer booking feature, as we're still learning the system ourselves! She set up the on-line appointment service, I'd done most of the work on our website.

A couple of years ago, 3 of us attended a Chamber of Commerce sponsered 'webinar' - why you should have a website, & some 'tips' on making it work for you & your business.
There were, of course, a few 'professionals' offering their services, for a hefty fee! & Nan (we sublet from her) wanted to hire a 'site building' group, but it would be several months before the 'star' site-builders (& most expensive) were done working on sites for the Library & a local city - & all she wanted was a SIMPLE SITE.
At that time, all we had was info on one page hidden in the Doctor's site - inc. brief bios of Therapists who'd moved on a couple of years before. (His Home page didn't even have a link to the info about us, tho we'd sublet from him for ~ 20 years at that time!) I had a link to that PAGE on my site, & grumped about getting the info updated (& maybe mention of us on his 'home' page??)

I'd had my own website for several years at that point (OK, several!), & had built one using Yahoo Sitebuilder, where I'd registered the domaine names. Sue (who attended the webinar) offered to help, Nan signed up for Yahoo sitebuilder (in process of registering the domain name) & we went to work.

Sue hadn't worked with the site & didn't like the templates, but had used office programs, so helped get it going from 'scratch' (no templates for her!) - grumbling all the way!! She had taken lovely photos of our locations for an ad, & knew how to import those, & how to use grids . . . our receptionist worked for that premier site building group for awhile, & had some ideas (& is great at proofreading!) She 'sent' us the logo, & we added it as a banner.

So for several years, we've had a 'pretty plain' site, with a rather garish green background, the logo, photos of the offices (at first 3, then 2), only 4 pages. Rather boring - but up & running, & Nan was impressed. When a phone book 'ad gal' ran some searches, she was also impressed, since I'd used the 'properties' feature to add info on each page.

Steph has done all the work getting the on-line appointment system going, (did I mention she's half my age? & that I was the first of the therapists to get my sessions into the online system?? :) Nan began talking about hiring someone to 'spruce it up' - meanwhile, could we get a link for buying Gift Certificates on the site??

So in the AM, Steph & I, working on laptops, got it done! I looked through the templates, & found one with a banner with one of our Logo elements, & put the info on how to order a GC on-line on that page, linking it into the other pages.
In the afternoon, I went back to the clinic, & worked on it some more - ta da!! [yes! It still needs some editing, lol]
In about 2 1/2 hours I'd transfered the info from the 'old' site to the 'new' pages & cleaned it up a bit. Steph, meanwhile, spent some time looking the site over, getting ideas for consolidating the info, so we'll be tweeking it more before the ads run. & I'm going to be looking at other sites, deciding what to incorporate on wesite 'round 2.'

Do you have (or want to have) a website??

If you're blogging, you already have most of the skills you'd need to build your own! Sure, it wmight not be quite as 'showy' as it might be if you hired a professional site-builder! But . . . do you really need one? Either way, you need to determine what info you want on your site - your 'who, what, when & where' info!!

I enjoyed using Yahoo - but send me your prefrences!!

Here are some 'how to begin' thoughts-
a Tutorial on Weaving your own Website:

• Choose a name for your site, & register your 'domain' (you may have a site available thru your e-mail provider - that's how I built my first site) & sign up for a hosting service (you may need help with this part - I have 'geeky' son & former hubby as my 'tech' guys!)
• Check out other sites! Bookmark ones you like, & jot down ideas (on paper or in your 'office' prog) Ask friends to send you to their favorite sites. Check out the sites of other bloggers
  
• Go thru the tutorial (if available) on your site-host
• Go thru the templates & pick some you like - play with putting some basic info on different ones. The one I used for our site was listed as 'charities' & came with a blue or brown banner - I wouldn't have thought to look there, so be open to checking other categories than 'your' service!
  (I use 3 different templates on my site, one for each main category - harp, (music) wedding harp (flowery) & healing (yoga)
  
• Write, write, write! Write about things you think you might want on your site! Think 'who, what, when & where' - what info do you want on your site?
• Gather pictures! Use your camera, use your phone, look online . . .
  
• REGOGNITION: If you have a logo, consider putting it on your site! We use our logo on each page, & the new banner I chose has one of the logo elements prominently displayed. If there's a key phrase, use that! Use this on all your business cards, flyers, website, business facebook page, etc
  
• WHO: info about yourself, your training, your background ('about us')? You can have pictures here,
  
• WHAT: There are two places for this - your HOME page ('index') is the first page people (usually) see - make it pop! Give a 'who, what, when, where' overview, then get to the details on the pages.
  
• & WHAT services or products do you offer? What makes you stand out as unique? What is your special training? ('services')
  
• WHERE are you located? Is yours a physical location, or are you set up for on-line orders? Do you have an Etsy shop, or do you want to sell through your site? ('location') This week I intend to put 'yahoo map' links on our 'locations' page.
  
• WHEN: are you open for business? (we didn't put that info on our site, as we have two offices with different hours) When did you begin? How long did you train for what you do?
  
• CONTACT: How do you wish to be contacted? We have our phone numbers & our physical addresses, & I put the City & State on each page, as well as in 'properties.' How many times have you gone to a website & found no info on where they're located? It doesn't matter if you merely provide services on-line - but if you have a physical location, put the city!! ('contact-us')
• LINKS: These are certainly optional, but fun! I love to link within the page - & do that a lot on this blog! (like this one on the bennies of magnesium, which I also put on my personal website) If you refer to colleagues, you might put links to their pages. I have links to the gents who made my harps on my own website, & links to the the clinic website. Check to be sure your links work, & update them when you need to!
• Networking systems like Facebook - you can have a 'business' page (I am working on Nan on this one - 'we could have a blog' 'we could have a business Facebook page' . . . ) I just found a friend request from a favorite Mineral Make-up business - YES!
  
• PHOTOS: You can insert photos at any point - I took some clues from scrapbooking, & play with captions & background 'paper' (text boxes that I choose a background colour for, & place behind the photos with the 'arange' button.
• UPDATE OFTEN: This was one of the 'hints' at the webinar - play with your site, add stuff, search it yourself!! Get your friends to search it - that brings it to the 'top' of the que when others are looking for it!! I have been bored with the clinic site for awhile, & felt I didn't have the freedom to play with it that I do with my 'own' site - so it was nice to hear 'we need to update it' . . . Even if you have someone else build your site, see if you can learn how to do updates yourself!! Get in the habit of checking your site monthly, & seeing if there's something you need to change or ad!
• Your BLOG: is one possibility for updates - I notice more & more businesses have links to their blogs on their site.
  
• WHAT'S NEW?: This is another optional page - & one where you can feature what's going on. Are you volunteering for an event? (We offer massage for an annual event, & donate Gift Certificates to fundraisers) Did someone join you? Do you have new items on Etsy? You can also Blog about these things!
  
• TABS: I have my tabs on the side, & when I shifted the info to new pages, brought the site up & tested them out - a few linked to the old site (I'd used names like 'local2' for the new locations (local) page - & didn't get some of the new links in! Quick to change - but you need to do it!
• The more smoothly your website flows, & the more attractive it is, the more fun it will be to list the address on your business cards, flyers, in your ads, etc :)

Last - have fun with it!! Please send me any links to your favorite sites!

Kick Depression!

Here's the post I wrote on Magnesium - took a few days to finish, but I began it before the Joy Diet post on creativity, so it shows up below the other!

Bottom line - most men & women in the US (& prob other 'developed' countries are low on Magnesium - women typically get half the daily requirement, & men a bit more! It's crucial for many functions (more than 325) & deficiency is linked to MANY disorders!

& supplements are pretty inexpensive, esp. considering how many benefits there are to receiving adequate amounts!

Fall n Winter Blues - Magnesium to the rescue!

Do you get enough Magnesium?? If you're a woman in the US, you most likely receive only HALF of the body's requirements daily from supplements & food! (daily requirement is between 500 & 700 mg/per day - see formula below for calculating your 'ideal' amount!)

Last Wed. a client who's dealing with foot pain (plantar fascitis) was in for her weekly massage, & at the end of our session, I asked how much Magnesium she takes. Well, some - a multi, so she's getting ~ 200 mg (each) of Ca & Mag a day (we checked the label, & she takes 4 rather than 6), plus whatever she receives from food. (The current 'RDA' is 400 mg/day for adults) YIKES!!

I suggested she check with her doc (one of the NDs) about taking more! Ironically, my client also has fibromyalgia, which is often linked with low Mag. levels, & 15 years ago, a DC in Salem recommended all his fibro. clients take more magnesium - why hasn't our doc, a Naturopath, suggested she take more? (she knew he'd be peeved that she's only been taking 4 of the multi . . . she's begun taking all 6, & will ask at her apt this week. Did he mention it before, & it just never registered?)

Meanwhile, I picked up a Cal mag citrate 'effervescent powder (500 mg C, 500 mg Ca, 200 mg Mag) & extra Magnesium in cap. form (150 mg) for a whopping $13 & $11 (before my ~ 40% employee discount!) So, like the Vit D, it's relatively inexpensive - & so worth it!
In our office, D-3 runs $8 for 1000 IU, $13 for 5000 IU - & many docs are now doing the bloodwork to determine the amount you need - minimum of 800 IU of D is recommended for most adults in the NW as we go into winter! (up from the old dose of 400 IU for adults) & many folks take 2000-5000 daily, after having the bloodwork done!

That evening at my women's book group, a couple of gals mentioned beginning to feel the fall & winter *blues* nagging at them, so the next day I poked around for magnesium recommendations, & found this article on Magnesium by a woman whose doc prescribed Cal/Vit D-3, & 'mentioned' she 'probably' need more magnesium -

She writes that she didn't get the Magnesium, as her doc just said 'probably' - but after reading about it potentially helping menopausal gals & trying some, her energy IMMEDIATELY increased: "Within 24 hours, I began to feel better, and my energy level was much higher. I figured at that time that it was just a coincidence, because the sun had been shining a lot, and that always makes me feel better, too."
She goes on to say she continued to feel "more energetic, and way less depressed" even on cloudy days!

Over the years I've seen client after client benefit from upping their magnesium levels, & an MT writing for one of our massage mags estimates ~ 80% of Americans are low on this precious mineral, due to mineral depletion of soil, & our current diets.

Magnesium helps make leaves green, as Iron makes our blood red! Think leafy greens - DARK leafy greens (dandelion, nettle, kale), chocolate, (mmm), whole grains & beans - but if mag isn't added to the soil (or the nettles etc. wildcrafted from healthy soil) there's less & less available. In addition, the potassium & phosphate fertilizers used in 'conventional farming' also interfere with uptake! (another reason for eating as much local OG food as possible! They are likely to provide more nutrients!)

A blood test won't reveal mag. deficiency, as the Ca/Mag ratio is always the same (2:1) in the blood. Symptoms of deficiency include: muscle twitches & cramps, restless legs, bone spurs, tight muscles, hard stools; here's a list of issues assoc. with low mag. levels (inc. celiac disease, aging, PMS & menopause, chronic diseases, etc!!)

I found a great article by a nutritionist also talks about why we aren't (typically) getting enough, & how to determine a level for yourself. Well worth checking out!

Magnesium plays an important role 325+ biochemical reactions in the human body, including the transmission of hormones (such as insulin, thyroid, estrogen, testosterone, DHEA, etc.), neurotransmitters (such as dopamine, catecholamines, serotonin, GABA, etc.), and minerals and mineral electrolytes. It also protects the cells from heavy metals, & protects the brain from Altzheimer's & Parkinson's!

Do you begin to see the importance of this essential nutrient?

I'm excited to find Krispin - She's written several books, inc: "Naked at Noon, Understanding the Importance of Sunlight & Vitamin D." Born in 1946, Krispin has been studying nutrition all her adult life, & articulately shares her info!

Krispin offers a formula for calculating the amount of Magnesium you need, based on weight: 5 - 10 mg per day per kilo of ideal body weight, or 2.5 - 4.5 mg per day per pound of ideal body weight.

To compensate for deficiencies and/or losses the new RDA is expected to be 500 mg. per day. My Krispin-RDA is a total of 500-700 mg magnesium daily. (the current RDA is 350 mg)

Determination of optimal amounts must take into consideration both body size and activity level. Magnesium is a key component of the ATP cycle in the cell which produces all energy.

Example: 70 kilos or 150 pounds= 350 mg. to 700 mg. daily.

So think about your consumption of organic & wildcrafted leafy greens, & check your supplement bottles - if you're taking more Ca. than Mag, try upping the Mag a bit. I like to use 150-200 mg caps (power inside) & a citrate or malate form, & take one or two a day, in addition to my multi.

Krispin offers suggestions on the most bio-available forms, & suggests folks experiment with timing, spreading your doses throughout the day. (some find that Mag gives them too much energy if taken before bed, for others, it helps bring sleep!) Some docs & nutritionists feel we should get = amounts of Ca & Mag, others feel the ration should be slightly higher in Mag, & you may need to try different forms to find what works best for you!

Krispin writes: "In a recent study analyzing the diet of 564 adult Americans, both male and female, the average intake of magnesium was less than two-thirds of the RDA for men and less than 50% of the RDA for women. This means that men, on average, are getting under 200 mg. magnesium daily and women get under 150 mg. per day. When you take into consideration the current RDA is less than half of the probable adequate amount of magnesium (required) you begin to see the scope of the deficiency problem."

At 142mg, (plus what's in her food) my client with fibro & foot pain currently is one of those women receiving about half of the RDA, & by this calculation, could take 4 or 5 X the amount she does currently, & will probably begin feeling less sore!

Another regular client mentioned she's going to have heart surgery 'soon,' as she has calcification in the heart (aorta?) . . . when I asked about her magnesium intake, she commented that she 'used to take it, but haven't for awhile.' I suggested she start taking it again! My daughter's nutritionally oriented MD recommends a higher level of Mag. for his patients, who rarely experience heart attacks or strokes. & when on-call at the Hospital, he would add Mag to the IVs of heart & stroke patients.

Like Krispin, I'm not a doctor! Please check the info out for yourself!

As a massage therapist, I've seen many clients respond favorably to increasing their Magnesium intake, often within the first week; & feel most, if not all, of my clients could use more!

Epsom salts (Mag sulfate) in the bath are one way to ease sore muscles, I often recommend that following a massage, or between sessions! My mom & grandma put Epsom salts in a foot bath (dish pan) with water as hot as you can stand, whenever I felt 'punky' as a kid. Now I add essential oils (rose geranium, clary sage, lavender) to a jar of Epsom salts, & these enhance the relaxation.

& if Magnesium helps stave off that winter depression (yes, I took mine this AM :) . . .

On another note, for anyone who's feeling an urge for a spot of fall cleaning, 'things fly-lady's taught me' gives an excellent overview of one blogger's adaptation of fly-lady's great tips for restoring order to our homes!