The Benefits of Using Topical Magnesium
Are you looking for a natural way to enhance your well-being? Look no further than topical magnesium products. In this blog post, we’ll delve into the incredible benefits of using topical magnesium, ranging from muscle relaxation to stress reduction and improved sleep.
Magnesium for Fitness, Exercise Performance & Recovery
Are you getting enough magnesium for fitness? According to Dr. Carolyn Dean in The Magnesium Miracle, “Even though most athletes and coaches don’t know it, magnesium is one of the most important nutrients athletes can possibly take.” (Kindle version, page 2096). Your body needs magnesium for sleep, energy, stress management, mood regulation, brain health, strong bones, healthy blood sugar, inflammation, and more. Yet few people realize that magnesium is also a key mineral for fitness. Whether you’re a dedicated athlete, or you exercise purely for fitness, magnesium can make all the difference in your performance and endurance. In this post, we’ll take a deeper dive into how magnesium can give you more energy and reduce exercise-related pain. We’ll also look at why overlooking magnesium can put active people at risk for chronic and acute symptoms of magnesium deficiency. You need enough magnesium to produce energy for exercise Magnesium is often referred to as “the sleep mineral” or “the original chill pill” because it helps so much with sleep and stress. Yet magnesium is an energy nutrient, too, even though it acts as a relaxant and not a stimulant. Here’s how it works: “Together with B-complex vitamins, magnesium activates enzymes that control digestion, absorption, and the utilization of proteins, fats, and carbohydrates… Of the 700-800 magnesium-dependent enzymes, the most important enzyme reaction involves the creation of energy by activating adenosine triphosphate (ATP), the fundamental energy storage molecule of the body.” (The Magnesium Miracle, p. 15) Magnesium bonds with ATP to produce energy packets for our body’s vital force. Without magnesium, we can’t produce or store energy. (The Magnesium Miracle, p. 14-15) So, if you are feeling low in energy and it’s affecting your workout, consider whether you’re getting enough magnesium. See our guidelines below on magnesium requirements. To boost your daily intake, try our topical magnesium products Do you know someone who would love to workout, but just can’t find the energy? They may be magnesium deficient. Share this post to let them know! Feeling the lactic acid burn after exercise? You may be low in magnesium Exercise-induced muscle pain comes from lactic acid, a normal byproduct of muscle metabolism. It’s the short-term burn you feel when you push your muscles past your comfort zone. Lactic acid peaks during exercise and can linger for up to about a day. If you exercise intensely or have chronic fatigue syndrome, you’ll feel the burn more than others. In good news, magnesium helps neutralize lactic acid. “Magnesium allows the body to burn fuel and create energy in an efficient cycle during exercise that does not lead to lactic acid production and buildup,” (The Magnesium Miracle, Kindle version page 2115). A 2006 study on 30 male athletes found that magnesium supplementation helped to lower lactic acid levels. Do you know someone who subscribes to the ‘no pain, no gain’ school, and lives with persistent, exercise-related pain? Tell them about magnesium and lactic acid. Magnesium reduces inflammation from Delayed Onset Muscle Soreness That ache in the morning after a good workout can be a good feeling because you know you’ve pushed yourself. If you can’t walk or move properly, though, delayed onset muscle soreness (DOMS) can be a problem. This type of soreness usually occurs as a result of one of these things: muscle tension, muscle overuse, mild muscle injury, or skipping warm-ups and cool-downs. DOMS can weaken muscles and decrease your range of motion. While lactic acid only remains in your muscles for a few hours after your workout, DOMS usually occurs between 24-48 hours after your workout. DOMS is believed to be a result of microscopic attrition to muscle fibers, which creates the stiffness and soreness you feel in the following days. These micro-tears cause an increase in blood flow and inflammation to the area, which makes the area more responsive to movement by stimulating the pain receptors within the muscle tissue. Magnesium reduces inflammation, and thus can downgrade post-exercise DOMS pain. A 2021 study on the effects of magnesium supplementation on muscle soreness and performance found that magnesium supplementation (350 mg/day for 10 days) significantly reduced muscle soreness at 24, 36, and 48 hours. Subjects also perceived improved recovery. Magnesium reduces exercise pain and helps you recover faster Other forms of exercise-related pain get downgraded by magnesium, too. Magnesium prevents post-exercise cramps and pain and indirectly relieves pressure on nerves that would otherwise be compressed by tense muscles. How does it work? Magnesium regulates the process whereby muscles contract (via calcium) and then relax. Without magnesium, “muscle cells stimulated by too much calcium can go into uncontrollable spasm” (The Magnesium Miracle, Kindle version page 173). What type of spasms? Any type of cramping of a major muscle can be a spasm. Spasms can even cause tension headaches. Learn more about exercise pain and magnesium in the story by Dr. Tanner below. Exercise depletes your magnesium levels Exercise is a form of stress – albeit a healthy form – and as such, exercise speeds up our magnesium burn rate. The effort involved in muscle contraction, respiration, and energy production places a big demand on our magnesium stores. When you push past a “wall” of fatigue, you use up adrenaline. You are, in effect, pushing your adrenal glands to the max and using up magnesium in the process. (The Magnesium Miracle, p. 72) Also, when we exercise, we literally sweat out magnesium. In fact, endurance athletes sweat 1 to 1.5 liters per hour. It’s important to remember that magnesium is a water-soluble mineral. Even without sweat, we excrete magnesium daily. Add a good workout and you begin to leech magnesium through your pores. Under certain conditions, exercising hard and sweating excessively without enough magnesium can lead to dangerous symptoms. Watch out for blurred vision, muscle twitching, spasms, confusion, agitation, hallucinations, nausea, and weakness. These can be precursors to more serious events including seizures and sudden cardiac death syndrome. The good news is, you don’t need to cut back on exercise to get your magnesium in
Unveiling the Superiority of Seawater Magnesium over Zechstein Magnesium
Magnesium, an essential mineral for human health, is widely recognized for its numerous benefits, including promoting cardiovascular health, supporting bone density, and aiding in muscle function. As a result, the market is flooded with various magnesium supplements, with Zechstein magnesium and seawater magnesium being two popular options. In this blog post, we will explore why seawater magnesium stands out as the superior choice, providing evidence from reputable sources to substantiate our claims. Abundance and Natural Source: Seawater magnesium, as the name suggests, is derived from the vast oceans that cover our planet. It is estimated that seawater contains approximately 3.5% dissolved salts, with magnesium being one of the major components. This abundance makes seawater an excellent and sustainable source of magnesium, as it can be extracted without depleting valuable resources. Source: United States Geological Survey (USGS) – “Mineral Commodity Summaries 2021” Rich Mineral Content: Seawater magnesium offers a unique advantage over Zechstein magnesium due to its rich mineral content. Alongside magnesium, seawater contains an array of essential minerals such as calcium, potassium, and trace elements like zinc and selenium. These minerals work synergistically within the body, supporting optimal health and providing a broader spectrum of benefits compared to isolated magnesium sources. Source: Environmental Science & Technology, “Seawater: A Renewable Source of the Essential Element Magnesium” (2017) Ionic Balance and Bioavailability: The ionic balance of seawater magnesium is similar to that of our blood plasma, enhancing its bioavailability and ensuring efficient absorption by the body. This balance aids in the cellular transport of magnesium, allowing it to reach target tissues and perform its vital functions effectively. Zechstein magnesium, on the other hand, may not possess the same balance, potentially limiting its bioavailability and efficacy. Source: The Journal of Nutrition, “Magnesium Bioavailability from Mineral Waters with Different Mineralization Levels” (2002) Environmental Considerations: One of the key advantages of seawater magnesium is its minimal impact on the environment. As a renewable resource, seawater can be sustainably harvested, maintaining the ecological balance of marine ecosystems. In contrast, Zechstein magnesium is extracted from underground deposits, which may require extensive mining operations and can disrupt local ecosystems. Source: Marine Policy, “Environmental Impacts of Seawater Desalination: Arabian Gulf Case Study” (2018) Quality Control and Safety: Seawater magnesium is subject to rigorous quality control measures, ensuring that it meets stringent purity standards. Reputable manufacturers utilize advanced filtration and purification processes to remove any potential contaminants while retaining essential minerals. Zechstein magnesium, while claiming purity, may have variations in quality due to inconsistent mining practices. Source: European Food Safety Authority (EFSA), “Safety of magnesium compounds added for nutritional purposes to food supplements” (2019) Conclusion: Based on the verifiable evidence presented above, it becomes clear that seawater magnesium outshines Zechstein magnesium in several aspects. Its abundance, rich mineral content, ionic balance, bioavailability, minimal environmental impact, and stringent quality control make it a superior choice for those seeking optimal magnesium supplementation. By opting for seawater magnesium, individuals can harness the potential health benefits derived from its natural source while contributing to sustainable practices. It is crucial to note that before starting any supplementation regimen, consulting a healthcare professional is advisable to determine individual needs and potential interactions with existing medications or conditions. Sources: United States Geological Survey (USGS) – “Mineral Commodity Summaries 2021” Environmental Science & Technology, “Seawater: A Renewable Source of the Essential Element Magnesium” (2017) The Journal of Nutrition, “Magnesium Bioavailability from Mineral Waters with Different Mineralization Levels” (2002) Marine Policy, “Environmental Impacts of Seawater Desalination: Arabian Gulf Case Study” (2018) European Food Safety Authority (EFSA), “Safety of magnesium compounds added for nutritional purposes to food supplements” (2019)
Transdermal Magnesium and Evidence to Support Its Efficacy
White Paper by Alison Smith Ph.D. Magnesium is required in over 300 physiological processes in the body and is essential to human health1. Surprisingly, 43% of Canadians and 68% of Americans are not consuming even the minimum daily requirement of magnesium2,3; therefore, supplementation is necessary4,5. There is a breadth of scientific evidence that oral magnesium supplements, containing organic magnesium salts, readily absorb through the intestinal mucosa to become bioavailable in the bloodstream6-10. Oral magnesium supplements, however, are not the only commercially available form of magnesium on the market––transdermal or topical preparations of magnesium are also accessible; although, are they just as effective as oral magnesium supplements in terms of absorbability and bioavailability? Can one simply apply a topical magnesium cream, gel, ointment, or spray, or bathe in water containing magnesium salts and expect to absorb the magnesium through the skin to increase bioavailability within the blood? Göber et al. 11 asserts that transdermal magnesium absorption is a myth. Here we’ll discuss whether this assertion is supported or refuted in the scientific literature. Skin Structure and Permeability The skin is the largest organ of the body12 and functions to provide a robust barrier between the internal body and the external environment. Designed primarily to keep harmful substances out and internal structures and moisture within13, the skin is composed of three layers: stratum corneum, epidermis, and dermis12. The strength and seemingly impenetrable nature of the skin is due in part to the stratum corneum––the outer layer of the skin that shields the epidermis14. The stratum corneum is made up of tough keratinized epithelial cells surrounded by layers of lipids (fats). The layers of lipids prevent moisture loss from within the body and block entry of most substances applied to the skin, topically. It is continually renewed and regenerated as the outermost stratum corneum cells slough off from the surface of the skin. Interspersed throughout the stratum corneum are pores (sweat glands) and hair follicles that form passageways that lead directly to the deeper layers of the skin and systemic circulation13. The outstanding questions are whether magnesium can penetrate the stratum corneum or can magnesium enter the bloodstream via the pores or hair follicles. The proceeding sections of this white paper will present all evidence pertaining to transdermal magnesium absorption in hopes of answering these two questions. Scientific Evidence of Transdermal Magnesium Absorption Magnesium is a metallic ion, and there is evidence that metallic ions can penetrate the stratum corneum of the skin15. There are very few studies that have measured blood serum, urine, or intracellular concentration of magnesium following transdermal magnesium application; however, here is a synopsis of the current scientific findings: Transdermal Magnesium in the Treatment of Health Conditions While little quantitative data is currently available to confirm magnesium absorption transdermally, topical magnesium preparations are frequently used by the medical community to successfully treat various medical conditions. Most readers will be aware that transdermal administration of medications is common in the treatment of local skin-related conditions and more systemic issues. Applying a medication directly to the skin avoids the breakdown of the medication in the gastrointestinal tract or filtering by the liver––two processes that affect oral medication administration13. Transdermal Magnesium for Ileostomy Complications An ileostomy is a surgical procedure whereby a portion of the ileum (small intestine) is rerouted to an external opening (stoma) on the side of the abdomen and connected to an external bag to allow feces to leave the body. This type of procedure is necessary for those who must have their colon removed for medical reasons20. A high-output ileostomy is a common complication of this procedure, which results in a rapid and high-yield elimination of waste from the body in 51% of patients, resulting in dehydration, undernutrition, and magnesium deficiency (hypomagnesemia) 20. To treat magnesium deficiency, ileostomy patients receive intravenous (IV) magnesium infusions rather than oral magnesium supplements since intestinal absorption is compromised. In a study of 6 ileostomy patients, Al Bakir et al. 21 investigated the efficacy of transdermal magnesium to treat ileostomy patients with hypomagnesemia. Results indicated that 50% of patients who received 150 mg of transdermal elemental magnesium per day for 6 weeks increased their serum and urine concentration of magnesium, and one patient was able to cancel their scheduled magnesium IV infusion. Also, 83% of patients reported an improvement or complete resolution of muscle cramping by week two of the study. This pilot study, unfortunately, only included 6 subjects, but it does provide preliminary evidence that transdermal magnesium in an oil-based vehicle can potentially increase the bioavailability of magnesium in ileostomy patients. Topical Magnesium and Psoriatic Arthritis Psoriatic arthritis (PsA) is a chronic inflammatory disease, linked to genetic and environmental influences, which affect the skin and joints. PSA is associated with psoriasis and can cause red, swollen, and scaly skin lesions; nail deformity; swollen, red, and painful fingers; and, inflamed, painful tendon attachments to bone. It is often treated with pharmaceutical interventions22. There is one study by Elkayam et al. 23 that measured the effectiveness of soaking in the Dead Sea on PsA signs and symptoms. (The predominant mineral in the Dead Sea according to Proksch24 is magnesium.) The study divided 42 PsA patients into two groups: both groups soaked in the Dead Sea every day for 4 weeks, while Group 1 received an additional topical application of Dead Sea mud and sulfur baths. Following the 4-week intervention, patients reported a decrease in psoriasis area, severity index (PASI) score, morning stiffness, distance from finger to floor when bending forward, and self-assessment of disease severity. There was also an increase in the Schober test (lumbar spine range of motion) and right and left-hand grip. This study did not assess pre and post-serum or urinary magnesium levels; therefore, it is difficult to make any conclusions on the effectiveness of magnesium salt exposure from the Dead Sea to increase the bioavailability of magnesium in PsA patients. Transdermal Magnesium and Psoriasis Psoriasis is an autoimmune condition that is characterized by red, scaly skin with raised plaques. Under normal conditions, the outer stratum corneum sloughs off dead skin cells from the surface of the skin, while the epidermis
Why Magnesium?
The Hardest Working Mineral in the Body Does More Than You Know! Very few people give a moment’s thought to what goes on at the cellular level in our bodies. We have trillions and trillions of cells in our bodies, each one less than a nanogram, each one performing enzymatic reactions, energy transfers every millisecond. Magnesium is a pivotal part of this dance in and around our cells. The Multi-Tasking Mineral Every cell in our bodies relies on magnesium. It’s known as the ‘the spark of life’ because without magnesium, the very process by which our cells derive energy ceases to function. Magnesium is critical for the success of hundreds of biochemical or enzymatic reactions across all bodily systems: for our nerves, brain, muscles, bones, organs and hormones, magnesium is essential. There are only 7 macro-minerals in the body, and magnesium is ranked 4th in terms of abundance. Magnesium’s multi-tasking properties are linked to the way it partners with other nutrients. Magnesium is a cooperative mineral, aligning itself with other nutrients to help them perform their functions. Magnesium and Calcium Magnesium lives in the centre of the cell, and with adequate levels, keeps calcium on the outside of the cell where it belongs – until the body calls for energy and then calcium floods the cell. Too much calcium and not enough magnesium creates an unhealthy balance, allowing calcium to seep into the cell. Calcium in the centre of the cell puts the body in a perpetual state of excitement. There is ample evidence that tension-based conditions such as migraines, restless legs, muscle cramps, PMS and even day-to-day stress can be attributed to the troubling imbalance of too little magnesium and too much calcium. Health Benefits of Magnesium Every muscle and nerve in your body relies upon magnesium to maintain normal function. This includes the biggest muscle of them all – your heart – and magnesium also has a direct connection to the electrical system of your heart, keeping heart rhythm steady. Magnesium supports a healthy immune system, in part through its work with omega-3s. It has a crucial, yet little-known role in maintaining strong bones and teeth. Magnesium is the mineral that activates the vitamin D that assimilates calcium into your bones to help keep them strong. This critical mineral also regulates blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. Protein synthesis is an enormously complicated process that utilizes DNA, RNA, amino acids and ATP (energy) to form proteins at the rate of hundreds of proteins per second in a healthy cell. Magnesium’s multi-tasking properties are so diverse that deficiency is thought to be a key contributor to the diseases described as Metabolic Syndrome. “Metabolic” refers to the chemical processes of an organism. Metabolic Syndrome is so named because the diseases of Metabolic Syndrome – specifically Heart Disease and Diabetes – show similar deficiencies at the cellular level. Magnesium is also instrumental for temperature regulation, electrolyte balance, and activating nutrients including the vitamin B group and Omega 3s, as well as crucial hormones such as melatonin and serotonin. How Much Magnesium Do You Need? According to Dr. Carolyn Dean, M.D., N.D. and bestselling author of The Magnesium Miracle, most North Americans aren’t getting enough magnesium. Dean recommends 500 mg daily as a healthy starting place, in line with the intake common for adults 100 years ago. Health Canada sets a lower bar, suggesting 350 mg/day as an adequate intake. Even based on this modest figure, up to 65% of us fall short. Today, many Canadian adults are getting only 200 mg/day. Unlike many nutrients, magnesium is depleted every twelve hours. It must be constantly replenished. As a supplement, it’s non-toxic; any excess is safely eliminated. While too much magnesium is almost never a problem, too little can be a health disaster. Who is Deficient and Why? “Both our current diet and tendency to over-supplement with calcium…makes getting enough magnesium almost impossible.” – Carolyn Dean, M.D., N.D. Author of The Magnesium Miracle We just aren’t getting enough magnesium through food. Lifestyle, processed foods, and modern agriculture’s depleted soils are to blame. What magnesium we do ingest is often poorly absorbed or depleted by medication, caffeine, sugar, alcohol, excess calcium and stress. Low magnesium is even more dangerous given Canadians’ high intake of calcium through dairy, fortified foods and supplements. Calcium and magnesium need to be in balance for the chemistry of our cells to function properly. When calcium is in excess, we may experience symptoms of magnesium deficiency. Common Symptoms of Magnesium Deficiency Magnesium deficiency can manifest as a number of symptoms because magnesium is such a wide-ranging, multi-tasking mineral. These include: Headaches and migraines Stress, nervousness, panic attacks and anxiety Insomnia and poor quality sleep Restless legs, muscle spasms, cramps and twitching Depression and irritability Fatigue, low energy Chronic neck and back pain, stiff, sore muscles Sugar cravings and weight gain Abnormal heart rhythm and palpitations PMS and hormonal imbalances Constipation, indigestion, and acid reflux Teeth grinding Conditions Associated with Magnesium Deficiency In addition to everyday symptoms, there are a number of conditions with strong links to low magnesium. These include: ADD/ADHD Alzheimer’s Arthritis Asthma Autism Blood clots Bowel disease Cardiovascular disease Cystitis Diabetes Hearing loss Hypertension and heart disease Irritable Bowel Syndrome Fibromyalgia Kidney disease and kidney stones Low bone density and osteoporosis Research shows that supplementation with an effective, absorbable magnesium can help.The Multi-Tasking Mineral
Magnesium and Lavender for Sleep, Pain, and Mood
Muscle pain, difficulty sleeping, and trouble maintaining a positive mindset are much more common ailments than you may think. Although none are life-threatening, it becomes very hard to thrive when you’re getting a fraction of the sleep you need, moving hurts your body, or when you are simply not in a positive mental space. In this article, we’ll explain how magnesium together with lavender essential oils can help with all three common issues. You may be familiar with both natural treatments individually. Magnesium is a well-known mineral supplement for relief from tension, pain, anxiety, stress, and more. Lavender essential oil is a popular choice for aromatherapy. It, too, has relaxing, pain-relieving properties. Combine the two and you have one, powerful natural solution for everyday body pain, restless sleep, and mood. Muscle Pain, Magnesium, and Lavender Muscle pain is usually a sign that your body is adapting to your exercise of choice, and with that, getting stronger. That said, no one likes feeling achy all day and suffering while walking upstairs the day after leg day. Recently, we’ve talked about how topical magnesium can help, but we’ll do a quick recap for those who missed our post about how magnesium mitigates muscle soreness. Magnesium and calcium work in tandem to relax and contract our muscles, respectively. Magnesium helps to soothe muscle aches by naturally blocking some calcium so that your muscle contractions are controlled and not spastic. Lavender is great for muscles too. The anti-inflammatory and pain relief properties of lavender make it a great solution to muscle tension. It also helps to mitigate swelling and improve blood flow throughout the body. Put together, magnesium and lavender create a dynamic duo to battle day-after muscle soreness. A portable and easy spray, gel, or balm could be your new gym sidekick! You also deplete magnesium stores while working out, so the sooner you apply, the better. Plus, the addition of lavender makes it smell heavenly. What’s not to love? Sleep, Magnesium, and Lavender Of course, it isn’t enough for this lavender/magnesium dream team to just relieve muscle pain. They work together, along with other naturally occurring substances in the brain to send you off into a calm, blissful sleep. Magnesium does a number of things when it comes to sleep. It increases GABA, thereby relaxing the brain and bringing brain activity to a much lower level so we can sleep. It will also bind and activate GABA receptors, for a totally relaxed nervous system. Some sleep problems have been linked back to cortisol production. Some people experience chronically heightened levels of cortisol, making it much more difficult for them to fall asleep. Magnesium has the potential to change this, by regulating the adrenal glands (where cortisol is produced) and reducing the release of the hormone. Lastly, magnesium is closely related to melatonin, a hormone essential to the body’s sleep-wake patterns. Low melatonin results in disruptions to your regular sleep schedule. Magnesium regulates melatonin levels in order to maintain the balance you need to get the sleep you deserve. Lavender also works through the neurotransmitter GABA to relieve anxiety, reduce agitation, and promote relaxation and calm. Widely regarded as a natural sleep aid, studies have shown that lavender does seem to affect sleep. Additionally, through aromatherapy, lavender can promote calmness and wellness, and reduce stress and anxiety, which sometimes lead to insomnia. There have even been studies with regard to lavender in the brain, in the context of sleep, which find it to be largely effective. While some may take a few minutes post-workout to massage some magnesium chloride with lavender, others may give themselves a little extra lavender love before bed. Stress, Anxiety, Magnesium and Lavender 1 in 5 Canadians will personally experience some type of mental health issue or illness. It can be a passing feeling or something more long-term. It’s normal to feel a little stressed out, especially now. CAMH reported that more people have reported substance use, frequent loneliness, and anxiety in their adjusted pandemic lifestyle than prior to the COVID-19 outbreak. Treatment for mental health comes in a range of different methods and practices, depending on the individual’s preferences and those of their doctor or naturopath. If you’re seeking natural alternatives, you’ve come to the right place. That said, always consult with a professional with regard to your mental health and treatment options. In the same way magnesium can help with sleep, it can also mitigate symptoms of stress and anxiety by regulating the production of cortisol. Cortisol is the fight-or-flight hormone, linked to the body’s response to stress. Magnesium regulates a number of hormones in the fear centers of the brain and influences the activity of the adrenal system. Some people experience mental health complications in relation to their sleep. Sometimes, insomnia is a symptom of depression/anxiety, and sometimes those things are triggered by a lack of sleep. ATP, the main energy carrier within your cells, relies on magnesium. This relationship is key to distributing energy appropriately in the body. To avoid disrupting your sleep patterns, magnesium will boost GABA to help you sleep, and boost energy so that when you’re awake, you can be your best self. Some studies suggest that depression may be linked to magnesium deficiency, although others suggest that more research is needed to support this. In some people, magnesium supplementation may ease certain symptoms of depression and anxiety. New research from Kagoshima University in Japan indicates that the way the body processes linalool, the main component of lavender, is perhaps different from what had been widely believed. Linalool is responsible for the distinctive taste and aroma of lavender. Previously, it was believed that linalool was inhaled and then absorbed through the lungs into the bloodstream, reaching the neurons in the brain that way. Benzodiazepines (allopathic sedative drugs used to treat anxiety, insomnia, and epilepsy) target the same receptors, but lavender does so naturally. This study showed that contrary to that theory, linalool affects the brain through smell. This was confirmed when they tested mice who were unable to smell and showed no effect. They also tested mice who
How to Use Magnesium and Lavender for Stress Relief
Polls have shown that a great number of Canadians experience some type of stress on a regular or semi-regular basis. The Canadian Mental Health Association found that about one in four Canadians feel somewhat or very stressed most days. Stress is the fight-or-flight response we have in response to daunting demands. Symptoms of stress are the result of hormones your brain releases to alert your body of a stressful event. A healthy amount of pressure can be helpful — some people feel they work best that way — but when stress gets out of hand and goes on for too long, it can take a toll on your physical and mental wellbeing. Long-term activation of stress hormones can affect the body’s natural processes, like metabolism, which is why stress can cause weight gain. Everyone copes with stress differently, and if you’re interested in combating the feeling naturally, we’re here to help. However, we do recommend consulting your doctor or psychiatrist for personalized advice based on you. Here are four all-natural remedies that could help you reduce stress. Magnesium Studies have shown an inverse relationship between magnesium and cortisol, the stress hormone. Stress voids the body of its magnesium stores, and yet we need magnesium to counteract the effects of stress. The study found that the higher the magnesium, the lower the cortisol — and this backs up magnesium’s title as the calming mineral. Magnesium helps us fight stress not only by lowering cortisol levels and cleansing the hormone from our cells, but also by regulating calcium and keeping it outside of the cells, balancing the nervous system, and relaxing muscles that may be under tension as part of the body’s response to stress. Excess calcium inside cells can lead to cell rigidity and tension, which is not helpful in mitigating stress symptoms. Magnesium’s joint approach to calmness makes it a great choice for stress management because it counteracts stress in 2 ways. By calming, balancing, and regulating the nervous system, it downgrades the body’s physical response to stress. And with its muscle relaxing properties, it can prevent the physical tension that leads to stress. Research concluded that not only does magnesium have an effect on cortisol levels, but also other brain functions that contribute to the anxious/stressful response. Magnesium regulates neurological health by controlling certain neurotransmitters, the messengers of the brain to other parts of the body. It is also believed to affect the hypothalamus, which controls the pituitary and adrenal glands, which are responsible for the body’s response to stress. Lavender Lavender too has a layered effect on the body and its response to stress. It is, of course, a popular choice for aromatherapy to promote rest and relaxation, and has also been shown to reduce stress and anxiety. Lavender will counteract stress both by promoting restful sleep and by reducing anxiety and stress while you are awake. In terms of its benefits for sleep, a study found an oral dose of lavender to have the same effect as a low dose of the allopathic anxiety medication lorazepam (commonly known as Ativan). This is not the only way to enjoy the benefits of the blissful flower. If aromatherapy is your consumption method of choice, look no further! Research indicates that lavender aromatherapy increases your time spent in deep, slow-wave sleep. It can also help improve sleep quality for those who have trouble sleeping because of insomnia, depression, or anxiety. For stress treatment, lavender aromatherapy has been shown to reduce symptoms of stress such as blood pressure and heart rate, and enhance feelings of calm and relaxation. Magnesium and Lavender – The Dream Team Paired with magnesium, you can get the calming, relaxing benefits of both remedies — in one go! An evening massage with a magnesium balm, gel, or spray with lavender should give you a full night’s sleep and a stress-free day. It’s an easy, fast, and relaxing way to boost your magnesium levels and let the lavender work some magic while you’re at it. Read more about the benefits of topical magnesium. Melatonin Everyone does better when they get enough sleep, which is why rest is key to alleviating stress. However, you can get caught in a vicious cycle when sleeping feels impossible because of stress, and reducing stress is tough because you can’t sleep. Melatonin occurs naturally in the body and controls your body’s sleep-wake rhythm. In a healthy sleep cycle, melatonin levels increase at night when it’s dark to allow for sleep and decrease in the morning to encourage wakefulness and alertness. Research has shown that melatonin can improve total sleep time, and decrease the time it takes to fall asleep, in patients who struggle with secondary sleep disorders. That is, sleep problems are caused by other conditions (stress, depression, etc). In people with primary sleep disorders (those not caused by another condition), research has found that melatonin shortened the time it took to get to sleep, lengthened the total time spent asleep, and improved sleep quality. Preemptively using melatonin to ward off stress in the future makes total sense because who doesn’t feel better on a full night’s sleep? You are less at risk to develop chronic stress if you are well-rested. Melatonin is included in many natural sleep aids, because it is non-habit-forming, and supplementing it does not affect the body’s production of it. Keep CALM and Carry On Whether your stress is a passing feeling or a more long-term condition, no one likes to feel that way. If your stress becomes chronic or causes adverse physical effects, such as high blood pressure, it is recommended that you see your GP for treatment. We hope these natural recommendations have helped. 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