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Why We Need Magnesium
The Importance of Magnesium For Health
Magnesium is abundantly available in a range of foods, as well as in supplement form. It is critical for maintaining a huge range of biochemical reactions in the body. It is particularly important for:
proper muscle function, relaxation and contraction
maintaining bone health
the list could go on and on.
How Much Magnesium Do I Need?
The Australian Government National health & Medical Research Council recommends the following
RDI (Recommended Daily Intake) for magnesium
: 330-350mg a day
: 255-265mg a day
Measuring the exact level of magnesium in each person's body is difficult. This is because much of the magnesium that exists in your body is in your bones or cells, not in your blood. This difficulty in measuring magnesium levels can make magnesium inadequacy difficult to diagnose via usual tests. However, common signs of a magnesium deficiency include:
agitation / restlessness
tingling in joints and extremities
muscle cramping and spasms
poor nail / hair health
Studies also suggest sufficient magnesium intake is linked to cardiovascular health, maintaining brain function, helping with migraines and lack of magnesium may contribute to symptoms of low mood.
Best Magnesium Sources
Magnesium is abundantly available in a number of foods. Some of these foods include:
is completely organic and rich in magnesium. Try including it in some of our delicious Cacao recipes.
WholeFood Magnesium Powder
features natural magnesium and is in an easily absorbed powder form. Most magnesium tablets contain synthetic magnesium compounds created in factories. Tablets are not as easily absorbed.
dark leafy greens (eg/ raw spinach)
nuts and seeds
whole grains like brown rice
------ This article was provided by our online partner Health365. For more information on
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Sport & Fitness
Training tips to avoid joint damage.
Whether you are already feeling the onset of sore / stiff joints, have early arthritis symptoms are are just trying to avoid joint pain as you age, there are some simple things you can do to protect your joints and limit further damage and inflammation during exercise.
Learn to lift
Whether it be in the gym, at the workplace or around the house, you need to learn how to lift heavy objects safely. Learning to lift heavy objects appropriately can not only save your back, but it can also save your joints. For heavy objects that are placed on the ground, squat down and lift with your legs rather than your back. If you feel strain or pressure in your knees or hips, stop and ask someone for help. When carrying heavy objects, hold them close to your body so your core takes the pressure rather than elbow and shoulder joints.
Suffering joint pain after prolonged use? Chances are you may be suffering a minor joint injury or an over-use injury. With injury, the fluids and cartilage that protect the joint can become damaged. This, in turn, can allow the bones to rub against each other and further injure the joint. If you have unexpected / sudden joint pain, try to limit use and see a health professional as soon as possible. Continuing to use an injured joint can make the injury worse and may cause permanent or more severe damage.
Stay trim, stay strong
Retaining a healthy body weight is important to protect your joints. Each kilogram you lose means up to 4 kilograms less pressure on your knees, hips and ankles as you walk... lose 12 kilograms and that’s nearly 50 kilos less pressure! Furthermore, focusing on maintaining strength through regular exercise or resistance training can help stabilise joints, meaning less wear and tear and lower chance of injury.
Go for low impact exercises
Exercise has so many critical benefits for our health, and it would be a shame to let sore joints or arthritis stop us from enjoying those benefits. However, exercise can often be damaging to joints: we have already mentioned that walking adds 4 kilograms of pressure per kilogram of body weight to our joints. Running adds an extra
of joint pressure per kilogram of body weight! The more pressure we place on a joint, the more wear and tear we get on the protective tissues in the joint. The more damage to the protective tissues, the greater the chance of permanent damage and arthritis. Low impact exercises like pilates or cycling can be more friendly for joints... see our article on
exercises for arthritis sufferers
for more ideas of low-impact exercises to help protect your joints.
Feed your joints
There are two nutrients that actually feed your joints and help your body grow and repair connective tissues in the joints.
Glucosamine and Chondroitin
work well in tandem to actively feed your joints and promote cartilage health... cartilage is critical for protecting your joint and acting as a shock absorber. ------- This article was provided by our online partner Health365. For more information on
dealing with arthritis
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