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!

Plantar Fascitis

Recently several clients & friends have complained of foot pain from plantar fascitis. It's the end of the summer, & we've been wearing flip-flops & going barefoot (which I, personally, love!) & the soles of our feet may be complaining a bit.

Here's a recap some treatment ideas for plantar fascitis that I put together for my friends, & a link with an overview of P F

warning: information contained here is not intended to replace consultation with a Medical Professional

AM - self massage or use a golf ball or 'foot roller' upon arising BEFORE stepping on your foot! Do this every day! You can use a small tool (long slim rock, etc) to apply pressure to the sore areas. (You can ice after this if you want, but don't 'have' to :)

During the day, rest, massage, support, ice, . . . Notice which shoes feel better, change your shoes mid-day, put your feet up when you can. (my mom took an afternoon nap, & always put on her second pair when she got up. Even if they're 'the same,' they'll feel better!)

Shoes - be sure you have adequate support! Your feet shouldn't hurt when you put them on! Those little gel heel supports sold in Bi-mart (locally owned in the NW) & other places are fairly inexpensive, & are often enough! Get several, & don't wear shoes without them for awhile.

Dancing - I'm a dancer, & find that the exercises in ballet & other dance forms give my feet a good work-out. One foot bothers me a bit*, so I'm watching how it feels, & so far, dance class seems 'good' for it :) Ballet slippers have minimal 'heel support,' but many of the exercises invite a lot of foot movement. If it did bother me after a class, I'd ice, & maybe use an anti-inflammatory cream!
(*OK, I had shoes I liked, but if I wore them a couple of days in a row, I'd notice one foot would bother me. I got rid of the shoes :(

PM - Ice - you can use a water bottle 'roller' or direct ice - hold an ice cube in a wash cloth & massage up & down the length of the sole of the foot.
note: Ice will bring in more circulation for TWO HOURS after you've used it, & is helpful when things hurt!
Heat feels great, but tells the body 'everything's OK!' while the message from ice is "send out the troups! Something's wrong here!" hence the boost in circulation. If you couple this with drinking more water, which will speed the release & elimination of toxins, you're on your way to healing.
Soak the feet in hot water with 1/2 C Epsom salts (natural muscle relaxant) you can massage & Ice in the PM - but do be sure to ice. A paraffin dip is another yummy 'feel good' treatment.
Keep slippers with heel supports by the bed for middle of the night trips, so the foot can stay relaxed.

Clay - spread a thin layer of clay on the bottom of your foot & cover with a tissue & sock, you can leave on overnight, & wash off or reapply in AM.
I adore clay, & keep some made up to slather on things! Mix dry powder with water - = amounts, let sit & absorb naturally when you have time. Mix in glass or ceramic container, & cover. You can add a bit of epsom salts if you wish.
Arnica gel, emu oil, MSN/arnica cream & other anti-inflammatory can be used as desired, you can put a thin layer of one of these on first, then the clay. Mountain Rose Herbs is a great source, if you can't find any locally. You can use a 'facial' clay that's pre-mixed if you have that available. A pound will last you YEARS, & you can give clay to your friends! Green Clay is the 'standard' for healing, but any clay is helpful! & yes, if you have nice local 'mud,' try that!
A friend with her second ingrown toe-nail mentioned she felt she'd need to get it removed, & I gave her a little pot of clay & sug. she try that after her nightly Epsom salts soak. By the end of the week she showed me her pink & healing toe - "It doesn't hurt anymore, & LOOK at it!!" Needless to say, she was tickled! (When I was 13 I'd had a toenail removed, & was glad to help save her that pain & slow healing process, without compromising her health!)

Internally:
Water: divide your weight in half, & that's the number of ounces to strive for daily (ie: 140# / 2 = 70 oz) Some of that can be in the form of veggies - salads & steamed greens - but try for more water. Herbal teas can also be counted as well. Steer clear of diet drinks! & many nutritionists feel coffee & juice don't support cleansing hydration.

Magnesium is a natural muscle relaxant, & helps ease a lot of aches & pains, also helps calcium deposits 'normalize' (ie, things like heal spurs) You can also soak in Epsom salts (magnesium sulfate) (Dr Radzik, a local nutritionally oriented MD, suggests = amounts Ca & Mag for optimal health)

Vitamin D - helps absorb minerals. If you haven't had it tested, prob at least 1000 IU -Our office now routinely tests, & many folks need 5000 daily, or even 50,000 for a few weeks if their levels are extremely low! One of the NDs commented that she'd attended a conference that included info on Vit D therapy, & that at 10,000 IU a day docs are seeing minimal Ca or osteoporosis!! So have your Vitamin D level tested, if you can; especially if you live N of the 35th parallel! (there's not enough winter sun for ideal production of Vit D)

If you suspect heel spurs, a simple 'folk remedy' that I've seen work time & again (usually less pain in a week or two!) is to take 1 Tbsp Apple Cider vinegar (or any vinegar in a pinch :) in a cup of water with each meal! (Dr Jarvis: Folk Medicine) You can add a bit of honey or molasses, & it will taste like lemonade! (& three 8 oz classes supplies 24 oz of water)
"Dr. Jarvis reasoned that vinegar must be dissolving calcium into the bloodstream, for when he gave cows with milk fever some vinegar, they too recovered immediately. This lent support to his premise that calcium deposits could be dissolved from the joints of the body in arthritic persons."
Yes, you can 'count' the vinegar in salad dressing - you might sprinkle on more vinegar to be sure you have a Tbsp. In a restaurant you can use the 'salad' vinegar in your water as well (rice, balsamic or malt vinegar).
An added bonus, vinegar in water is a great 'pick-me up' for that after lunch drowsiness!! I'd use it at Breitenbush before going into my 1 1/2 hour session @ 2:30, & rarely get sleepy! (since switching to coconut oil, I rarely feel drowsy after lunch!)
You can use the Emergen-C with cider vinegar in water at meals, tastes good & gives the system a nice boost.

Heel spurs are very painful - I've had client after client who decided 'what the heck' & gave the vinegar a try - & a week or two later say "you know, that pain in my heels is almost gone now!"

Vitamin C: 1000 mg or more - this is a general anti-inflammatory.
An adult male goat weighs ~ 145# & produces 7 grams of C daily (7,000 mg)- like the other primates, humans DON'T produce our own vit. C*, so need to get it through food & possibly supplements! Rose hips are one of the simple sources of Vit C, & can easily be added to tea.
A packet or two of Emergen-C is a great way to get a gram or two, & helpful immune system booster to boot.
* Humans & primates lack ONE liver enzyme which is essential for making Vit. C. When exposed to illness or toxins, our livers gear up for production, but fail at the point that enzyme would do its job! Guinea pigs share this lack, one reason they've been used for testing.
Interesting that coconut is used by such a large portion of the population in areas where it grows - fresh coconut does provide some vitamin C, & its antioxidant properties could reduce the need for other antioxidants.

The Chinese feel we're healthier if our feet are flexible & healthy, so play with ways to move your feet during the day - pick up marbles with your toes, flex, rotate your ankles, have fun!

Blessings
Nadya