Here's a good video about "Creatine Magna Power" and why you should take it

Magna POWER is an ultra high potency and great tasting powdered formula for optimal magnesium supplementation, featuring the best forms of magnesium currently available for those with fatigue, muscle pain, spasms or cramps – magnesium glycinate and Creatine MagnaPower^©.

Purchase here:  
http://www.garymoller.com/Products/Products/N/Naturopaths-Own-Magna-Power-120g.aspx

The minerals in this formula have been sourced from Albion Minerals Laboratories (USA), the world leader and innovator in mineral amino acid chelate nutrition backed by sound science and over 100 patents in mineral nutrition. Magna POWER is very well tolerated even in the highest of doses. Compare the outstanding formula, Magna POWER contains the highest bio-available forms of nutritional co-factors currently available. This product was created for those who are serious about magnesium supplementation.

Key Supportive Benefits of Magna POWER:

• Key product for relief of muscular pain and cramps
• Key product for fibromyalgia
• Supports premenstrual tension
• Supports normal blood glucose regulation
• Supports the relief of tension and migraine headaches
• Supports efficient energy production, ideal for athletes
• Supports nervous tension, mild anxiety and stress
• Supports healthy circulation

What is Magnesium Chelate?

Magnesium chelate is a general term for all forms of magnesium where magnesium is bound to (usually) an amino acid. The absorption of chelated forms of magnesium is excellent, and it makes sense to chelate magnesium with creatine, because 95% of the body’s creatine reserves are stored in skeletal muscles.
Creatine Magna Power^© is the very latest form of magnesium creatine on the market and can be considered an advanced  version of magnesium for those with a higher muscular demand for Mg. Magnesium is a macromineral that has many synergistic effects with creatine. In fact, ATP is actually found in the muscle cells bound to magnesium for stability. Magnesium has been shown to enhance strength and energy levels taken on its own. It is intimately  involved in the energy cycle and has excellent cardio-protective effects as well. Creatine monohydrate has been shown to be very effective in many studies, however many users experience stomach discomfort due to lower absorption rate and breakdown into its by-product called creatinine, in the stomach. Research shows it is actually better  absorbed and tolerated than the traditional creatine monohydrate. Magna POWER  mixes extremely well in water. No side effects have been discovered with this magnesium. Magna POWER is a pure and highly concentrated product.

Supplements Facts Box

Pack size:

• 120 grams powder
• 9 gr per serve (per scoop)

Directions for use:

• Take one rounded scoop (9.0gr) once or twice daily in 250ml water or juice.
• Have before meals for best results.
• If symptoms persist consult your health-care professional.  
• Keep out of reach of children.
• If pregnant consult your health-care professional

Purchase here:
http://www.garymoller.com/Products/Products/N/Naturopaths-Own-Magna-Power-120g.aspx

About this website 

The advice in these articles is given freely without promise or obligation. Its all about giving you and your family the tools and information to take control of your health and fitness.

Candida and Fungal Infections? Gary Moller recommends you explore this programme: Click Here!

Which is the best magnesium supplement for an athlete?

"Gary, thank you for telling me about MagnaPower. My leg is great and I am stretching a lot more before I run. I'm running a lot more miles . Again, thank you for helping me.

Randy 
__________________________
Gary:
I am always delighted to have feedback about products and services, so thanks Randy for writing.

Magnesium deficiency is almost universal in athletes.  Magnesium has many important functions in the high performance body.  Just two are discussed here:

1: Magnesium powers the adrenals

The adrenals produce steroidal hormones.  It is these hormones that have the heart thumping in anticipation as you wait for the gun to fire.  It is these hormones that mobilise the fats and sugars to keep you going strong well after your opponents begin to tire.  It is these hormones that regulate inflammatory (healing) responses during and after the punishing competition.  Without strong adrenals, an athlete is "burned out".

2: Magnesium regulates muscle tension

Muscles require large amounts of magnesium in order to relax.  Lack of magnesium is associated with muscles that cramp without warning and muscles that are hard and tense.  Smooth muscle is found in the heart, the blood vessels and in the intestines.

Lack of magnesium is associated with colitis, heart palpitations and migraines.  Tell-tale signs of magnesium deficiency are red cheeks, especially when stressed such as during exercise.  This is because the tiny blood vessels in the cheeks go into spasm, causing the blood to pool.  This pooled blood deoxygenates and consequently goes a dark red.  Most children are severely magnesium deficient; hence the predominance of rosy cheeks.

How do you test for magnesium?

The hair tissue analysis shows not only cellular levels of nutrient,
but also their complex relationship with others.

The most useful test for magnesium status is the ICL Hair Tissue Mineral Analysis.

How much magnesium does an athlete need daily?

That's the subject of much debate.  To a large degree the amount is determined by how much an individual can absorb, intake of other nutrients such as calcium (Excess calcium causes a relative deficiency of magnesium) and loss through stress, exercise, sweat and tissue damage.

Which magnesium supplement is the best?

MagnaPower is one of the best, if not the best.  It contains magnesium in a form that is most effectively assimilated into the cells where it works its magic.  The MagnaPower formulation also contains cofactors such as pyridoxine, zinc and vitamin C.  If these, especially pyridoxine, are lacking in the body, then the body's ability to uptake the magnesium is compromised.  So, its important to have these cofactors otherwise the magnesium supplementation may be mostly a wasted effort.

The MagnaPower powder is intended to be added to the Super Smoothie.  For most athletes, or individuals who have low magnesium levels the usual is one scoop of MagnaPower to one scoop of the  Super Smoothie  per day.

Which foods are the best sources of magnesium?

Whenever there is a deficiency, supplements may be needed to effect a successful catch-up and then to compensate on an ongoing basis for the high demands of modern life and sport.  In addition, the modern diet is low in magnesium, as compared to the diets of our Grandparents.  It can be difficult indeed to get enough magnesium to sustain good health nowadays.

Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. When you read the list below you will quickly conclude that few people will ever get near to 700mg magnesium per day, or do so consistently.  Selected food sources of magnesium are listed as follows:

Selected food sources of magnesium

Food	Milligrams (mg)	%DV*
Wheat Bran, crude, ¼ cup	89	22
Almonds, dry roasted, 1 ounce	80	20
Spinach, frozen, cooked, ½ cup	78	20
Raisin bran cereal, 1 cup	77	19
Cashews, dry roasted, 1 ounce	74	19
Soybeans, mature, cooked, ½ cup	74	19
Wheat germ, crude, ¼ cup	69	17
Nuts, mixed, dry roasted, 1 ounce	64	16
Bran flakes cereal, ¾ cup	64	16
Shredded wheat cereal, 2 rectangular biscuits	61	15
Oatmeal, instant, fortified, prepared w/ water, 1 cup	61	15
Peanuts, dry roasted, 1 ounce	50	13
Peanut butter, smooth, 2 Tablespoons	49	12
Potato, baked with skin, 1 medium	48	12
Blackeye peas, cooked, ½ cup	46	12
Pinto beans, cooked, ½ cup	43	11
Rice, brown, long-grained, cooked, ½ cup	42	11
Lentils, mature seeds, cooked, ½ cup	36	9
Vegetarian baked beans, ½ cup	35	9
Kidney beans, canned, ½ cup	35	9
Chocolate milk, lowfat, 1 cup	33	8
Banana, raw, 1 medium	32	8
Yogurt, fruit, low fat, 8 fluid ounces	32	8
Milk chocolate candy bar, 1.5 ounce bar	28	7
Milk, lowfat or nonfat, 1 cup	27	7
Raisins, seedless, ½ cup packed	26	7
Halibut, cooked, 3 ounces	24	6
Bread, whole-wheat, commercially prepared, 1 slice	23	6
Avocado, cubes, ½ cup	22	6
Chocolate pudding, ready-to-eat, 4 ounces	19	5

*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium is 400 milligrams (mg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less per serving is a low source while a food that provides 10–19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site.

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About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

Which glucosamine and chondroitin is best for you?

"Hi Gary I frequently tramp/fly fish with a tramping pack doing multi-day/week trips up rocky river beds which are hard on the body. Although currently fit and healthy, as preventative action I would like to start taking glucosamine and chondroitin as preparation for the upcoming fishing season. I viewed one of your videos "Which glucosamine and chondroitin is best for you?", the Balance Joint Food for Athletes seems to fit the bill. Can you advise if you stock/supply this? Thank you. I am also interested to see what other products you would recommend to maintain health for someone 34 years of age, fairly fit and regularly tramping over tough undulating terrain for lengthy periods. Price is not a major concern, I would prefer to purchase quality products."
__________________________
Gary:
Things have moved on since that video was made with more products on the market, so let me give a quick rundown of the latest.

My daughter, Mary Ann, guiding on the Heaphy Track

The concoction of MSM, glucosamine and chondroitin that has been giving me the best feedback is this one here (Joint Flex).  Effectiveness, in terms of reports of improvement in joint function and reduced pain have been consistently good with this product.  While it is a little more expensive than others, it may be that it is of better quality - like taken from the top of the barrel while the cheaper ones are from the bottom, or something like that!

You are right to go for quality.

The key to staying in great health is to ensure that you have a rich intake of nutrients based on what we know tends to be depleted in healthy, active people.

If you are basically in good health this is what I would recommend:

• Super Smoothie - one scoop daily.
• Creatine Magnapower - one scoop daily.

These cover just about all the nutritional needs of an active person.  The hi-potency magnesium with co-factors is just what is needed during long and arduous hikes.

The reason I particularly recommend this combination is you can take it as sachets in your back pack along with a protein shaker.  Given the water from streams is safe, you can make up a refreshing smoothie drink as you go, thus saving on weight and bulk.  Whatever the quality of the rest of the food you take into the bush and whether you catch a fish or not, the Super Smoothie ensures you have a rich intake of nutrients, including protein.

When at home you can use the Super Smoothie as part of your breakfast and other meals.  Let your creativity flow with recipes!

_______________________________________

About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.

Muscle strength linked to magnesium in older adults

PALERMO, ITALY.

Magnesium is central to human health as it plays a role in a wide range of activities on the cellular level. A deficiency can lead to muscle weakness, fatigue and insomnia. This nutrient may therefore be essential for maintaining muscle strength throughout life.

Evidence from athletes supports a role for magnesium in avoiding damage to muscle cells. Muscle mass and function can be compromised in older age, a condition known as sarcopenia.
Researchers from the University of Palermo investigated the relationship between sarcopenia
and magnesium status.

Magnesium status was found to be significantly related to each of the measures of muscle strength - grip strength, lower-leg muscle power, knee rotation, and ankle strength.

_________________________

Gary Moller comments:

Depending on the study, around 70% of adults do not get enough magnesium in their diets to remain healthy. Hard exercise, emotional stress, injury, illness and various medications boost our daily requirements.

Few athletes would not benefit from supplemeting their diets with this mineral which is their principal protection from muscle cramps.

Magnesium has an important role, working with other nutrients including vitamin D, for prostate, blood pressure and bone health.

Programmes to reduce falls in the elderly are a wasted exercise if nutrition (including Mg intake) is poor because physical strength can not be created out of thin air. Any gains will be temporary, impossible to sustain for long.

Magnesium supplementation is cheap and very safe. Up to 800mg of total Mg can be safely taken per day depending on need.

Read this before your child ends up on Ritalin

Rosy cheeks, indicative of magnesium
deficiency which is widespread due to
high consumption of refined foods.

"Thank you for your advice and knowledge shared regarding magnesium and zinc deficiency. My three year old daughter who could not sit still and who would flit from one toy to another and would give trouble at bed time is now playing for extened lengths of time with her toys and is settling to sleep without much fuss. Her Kindigarten teachers have also remarked that XYZ is sitting well on the mat these days.

The MagnaPower that you provided is so easy to use and add to XYZ's diet.

I 've really been enjoying the increased calmness and pleased to be minimising for XYZ any adverse effects caused by magnesium/zinc deficiency.

Thanking you,

"C"
______________________
Gary:
This beautiful little girl was a bit like a mini-hurricane on the first occasion I met her.  She would not sit still, was loud, had her fingers in everything and I could tell her mother was quite exhausted and frustrated by this wee whirlwind.  Mind you, she is not unusual of children nowadays - just ask any primary or kindy teacher!

Chronic magnesium deficiency - Death of
tiny blood vessels in cheeks and chin.
Same process taking place throughout the
body including eyes, brain, heart, liver,
muscles, etc.

On examination, there was the tell-tale hint of rosiness on her cheeks.  Rosy cheeks is what I call the "Heidi Syndrome" and is due to an excess of calcium (usually from dairy and breakfast cereals) and deficiency of magnesium (Due to high intake of refined grains - noodles, pasta, muesli bars, rice, etc).  This deficiency is widespread in about 80% of all people I test and appears to be more widespread in children due to the extreme of calcium and deficiency in magnesium in foods that are marketed to children.

What we decided upon was to give her a high potency magnesium powder which her mother was to hide in a fruit drink 2-3 times daily.  Children have remarkably responsive metabolisms and, in her case, the improvement in her was apparent within a week.  After just three weeks, the change was remarkable: She sat in my room and played with her Grandmother, read and generally kept herself amused.  When it was time to go, she went outside and sat on a chair, on her own, while the adults chatted - remarkable!

High calcium relative to magnesium, creating a relative
magnesium deficiency.

Deficiency of magnesium, either absolute, or relative to calcium, is associated with numerous conditions, including: Hyperactivity, noise sensitivity, insomnia, allergies, hyperthyroidism, seizures/epilepsy, kidney dysfunction, parathyroid dysfunction, cramps, colitis, diverticulosis, arteriosclerosis, diabetes, alcoholism, adrenal hyperactivity, excessive perspiration, arteriosclerosis, heart attack, stroke and dementia.

Why does magnesium deficiency cause rosy cheeks?  Healthy blood vessel tone is dependent upon adequate levels of magnesium.  If there is insufficient magnesium the smooth muscle in the vessel walls will cramp, causing congestion/pooling of blood in the tissues (blood pressure may rise).  The more it pools, the more deoxygenated the blood which goes from pink to red to purple.  This process, while obvious in the cheeks, is also going on in every organ of the body.  If this continues year after year, the blood vessels will begin to die off, leaving purple/red spider veins which are most obvious on the cheeks, chin, ankles and back of the legs.  Your optometrist will see the same process happening inside the eyes.  The same happens in the brain (dementia).

Stress, be it physical, emotional or chemical, using up bucket-loads of magnesium (and other nutrients).  Stress will cause an acute need for magnesium and this will show as the cheeks going a brighter red.  You can observe this when a wee child has a tantrum, a teething baby, or children playing soccer.  The same is seen when an adult is stressed/angry and when embarrassed (blushing).  This is not so obvious in an older person possibly due to the blood vessels being less responsive due to the cumulative damage over the decades.  In older people, we have to look more carefully and look for dead veins.

A Calcium rich diet and supplementation is inappropriate for at least 80% of people, including children, due to relative deficiencies in magnesium.  Most dietary corrections involve reducing calcium intake while increasing magnesium intake.  In most cases, dietary supplementation of magnesium and other nutrients is needed and should be continued for as long as there are any visible signs of deficiency (rosy cheeks).  Exactly what is going on and what is the best course of action is best done by way of a Hair Tissue Mineral Analysis.

_______________________________________

About this website

The advice in these articles is given freely without promise or obligation.  Its all about giving you and your family the tools and information to take control of your health and fitness.  Please give me your support by subscribing to my free email updates. Please shop at my Online Store. Please encourage your family and friends to do the same. While we may not always be able to compete with the big operators on price, we aim to more than compensate through personal service!


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Vitamin B6, Pyridoxine for Trigger Finger and Carpal Tunnel

by Jeffrey Dach, MD

"Jim is a 46 year old retired New York policeman who uses power tools to repair his house. His problem is chronic pain at the base of the thumb and wrist. The pain worsens with use of the hand, making it difficult to use the power tools. Other repetitive motions cause pain such as turning a key in a lock, unscrewing the lid of a jar, and opening the car door. Jim also has "trigger finger" involving the thumb joint, and at night, before sleep he notices tingling and numbness in the hands."

...."Examine the backs of your hands. Have you ever noticed the backs of your hands are puffy and swollen, making the tendons obscured? Are your hands so swollen that you cant touch your palms with the tips of your fingers? That’s the positive “Ellis sign,” indicating extra B6 could be helpful. Usual dosage is 20 milligrams three times daily of the activated P-5-P form of B6."
Please go here for the full article.
_______________________
Gary comments:

When magnesium deficiency exists, excessive quantities of calcium can build up in soft tissues such as tendons and ligaments. Painful bursitis is caused by the same mechanism. I believe this process is also the main driver behind Carpal Tunnel Syndrome.

These conditions usually respond well to magnesium supplementation. Vitamin B6 works with magnesium to prevent these accretions of calcium.

This explains why B6 works for cases of Carpal Tunnel Syndrome. And why it works even better when combined with magnesium.

This nutrition therapy works even better when it is combined with weekly deep tissue massaging of the affected areas.

Diagram to left: Hair Tissue Mineral Analysis of an exhausted person who is prone to calcification of soft tissues due to an excess of calcium relative to magnesium.

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Nutrients for keeping your arteries healthy flexible

As we get older our arteries tend to lose their flexibility. They harden. This shows as an increase in blood pressure. If we were listening to the pulse of hardening arteries through a stethoscope we would hear a hard wooden knock as compared to a soft thud as the heart ejects each pulse of blood into healthy arteries.

Maintain sexual performance by looking after your arteries

Sexual drive and performance relies on the healthy functioning of a number of mind and body systems, including healthy circulation - the ability of the arteries to contract and relax freely. This applies as much to women as much as it does to men, so strategies to improve arterial health should be beneficial for your sex life as well!

All is not lost. Every part of your body is renewed with even the bones being completely replaced about every 6-7 years or so. So, one can assume that arteries can be softened up to some degree if the conditions are right. This starts with good nutrition and we now know nowadays that there are several nutrients that are beneficial for keeping arteries healthy:

Vitamin E
Vitamin E has been used for decades, if not longer, for softening scar tissue. Numerous studies have confirmed the benefits of vitamin E in improving arterial health. This ability to maintain normal blood vessel tone may partly account for vitamin E's benefits in preventing cardiovascular diseases. There has been some adverse, confusing publicity about vitamin E recently. Do not worry; the bulk of the evidence is in favour of the health benefits of natural vitamin E. Stay away from synthetic vitamin E.

Vitamin C
Vitamin C is essential for maintaining healthy collagen tissue. The extreme of unhealthy collagen due to vitamin C deficiency if scurvy. Arteries are made up of collagen among other substances. Vitamin C can also provide some protection of the blood vessels against homocycsteine which is one of the most reliable predictors of heart disease.

L-Arginine
This amino acid is the precursor to nitric oxide, and it is known that nitric oxide can increase the flexibility of arterial walls. Nitric oxide increases endothelial flexibility, and studies have found L-Arginine supplements helpful in angina pain and congestive heart failure. As people age the production of L-Arginine decreases and many experts believe this is responsible for many degenerative processes related to aging. Natural sources include: Nuts, sunflower seeds, sesame seeds, chocolate, popcorn, raisins, brown rice, carob, gelatin desserts, oatmeal, whole wheat bread, and protein rich foods including whey protein.
Vitamin C may further improve the activity of L-arginine.

Garlic
Garlic is rich in antioxidants and increases nitric oxide production. When cloves are chewed, crushed or cut, they release a sulphur-bearing compound called allicin - the chemical that gives garlic its pungent taste and smell. And it's the allicin that scientists have discovered is the magic ingredient thought to be responsible for garlic's many therapeutic qualities. Kyolic garlic and garlic oil are both potent sources of the active ingredients of garlic.

Alpha-Lipoic AcidThis antioxidant has long been used to treat symptoms of diabetic nerve disease. Alpha-lipoic acid works together with other antioxidants such as vitamins C and E. It is important for growth, helps to prevent cell damage, and helps the body rid itself of harmful substances. It has recently been shown to be beneficial for blood vessel health. Good food sources of alpha-lipoic acid include spinach, broccoli, beef, yeast (particularly Brewer's yeast), and certain organ meats (such as the kidney and heart).

Evening Primrose Oil (EPO)
EPO is rich in the essential gamma-linoleinc acid (GLA), a very valuable fatty acid that is not found in many plants. It has numerous vital functions in the body. GLA is an essential fatty acid that the body does not manufacture. This fatty acid is known to help prevent hardening of the arteries, heart disease, eczema, cirrhosis, rheumatoid arthritis, menopause, PMS, multiple sclerosis, and high blood pressure. It has a positive effect on sex hormone response including the hormones estrogen and testosterone, aids in lowering cholesterol levels, and is important in treating cirrhosis of the liver. Research also demonstrates that primrose oil helps relieve pain and inflammation.

Flavonoids
Flavonoids are a family of more than 5,000 potent antioxidants found in fruits and vegetables. Studies are showing the importance of these antioxidants for maintaining cardiovascular health, including healthy blood vessels.

Good sources of flavonoids include all citrus fruits, berries, onions, parsley, legumes, green tea, red wine, seabuckthorn, and dark chocolate. I especially recommend dark berries like blue berries, black berries and boysenberrries.

Fish oil and flaxseed oil
Omega 3 fatty acids have also been proven to work wonders for your heart, arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDL and blood pressure, while at the same time increasing good HDL cholesterol.

Minerals, including magnesium
Low mineral levels, particularly magnesium, can result in increased arterial muscle tension and an irregular pulse. Supplementation with magnesium can include a bone broth and a nightly soak in a warm bath of Epsom Salts. A bone broth is also a wonderful natural source of gelatine

Monitor cardiovascular health
If you have high blood pressure, or a heart condition and you are intending to try natural therapies including nutritional supplementation, it is important that you monitor your heart health. Do this daily using a digital blood pressure monitor. Consult your doctor and discuss your plans. Heed any advice given.

These nutrients are good for you when taken according to professional guidance. Even if there is no measurable benefit in cardiovascular health from taking these, you may find a pleasant offshoot: healthy skin, hair and nails!

The health benefits of Epsom Salts (magnesium sulphate)

Funny isn't it that the more we learn about health and nutrition the more we realise how right Granny was with her cod liver oil, her beef broths and even her Epsom salt baths!

It was only after I discovered that I was seriously depleted of magnesium, the consquence of many years of hard physical exertion and emotional stress, that I have begun to realise the powerful influence of minerals on our health and well-being. Magnesium comes at the top of the list of minerals that show measureable health benefits for most people.

It therefore came as no surprise that Epsom salts (magnesium sulphate) baths and compresses are making a comeback and for good reason: There really are numerous health benefits! So, I have added Epsom salts to the growing range of products. Here is the link to the product page.

I have copied below the promotional blurb for the salts that is selling for just $5 per Kilo!

Usage

For compresses: Use 1/2 cup of Epsom Salt per liter of water for sore muscles, bug bites and splinter removal.

For soaking: Add tup to wo cups of Epsom Salt to warm water in a standard-sized bathtub. Popular for easing muscle pain and fading bruises. Bathe three times weekly, soaking for at least 12 minutes.

Foot bath: Add a cup of Epsom Salt to a tub of warm water as a popular balm for aching feet.

Studies show the benefits from the major components of Epsom Salt may:

Magnesium:

• Ease stress and improves sleep and concentration
• Help muscles and nerves function properly
• Regulate activity of 325+ enzymes
• Help prevent artery hardening and blood clots
• Make insulin more effective
• Reduce inflammation to relieve pain and muscle cramps
• Improve oxygen use

Sulfates:

• Flush toxins
• Improve absorption of nutrients
• Help form joint proteins, brain tissue and mucin proteins
• Help prevent or ease migraine headaches

Magnesium - the key component of Epsom Salt -- performs more functions in more systems of the human body than virtually any other mineral, including regulating the activity of more than 325 enzymes.

Studies show that magnesium is:

• An electrolyte, helping to ensure proper muscle, nerve and enzyme function.
• Critical to the proper use of calcium in cells.
• An aid in helping to prevent heart disease and strokes by lowering blood pressure, protecting the elasticity of arteries, preventing blood clots and reducing the risk of sudden heart attack deaths.

Medical research also indicates that magnesium may:

• Increase the effectiveness of insulin, helping to lower the risk or severity of diabetes.
• Reduce inflammation and relieves pain, making it a beneficial in the treatment of sore muscles, bronchial asthma, migraine headaches and fibromyalgia.

Although magnesium can be absorbed through the digestive tract, many foods, drugs and medical conditions can interfere with the effectiveness of this deliver method. Therefore, soaking in an Epsom Salt bath is one of the most effective means of making the magnesium your body needs readily available.

Epsom Salt also delivers sulfates, which medical research indicates are needed for the formation of brain tissue, joint proteins and the mucin proteins that line the walls of the digestive tract. Studies show that sulfates also stimulate the pancreas to generate digestive enzymes and help to detoxify the body's residue of medicines and environmental contaminants. Studies indicate that sulfates are difficult to absorb from food, but are readily absorbed through the skin.

Magnesium may be more important than calcium for preventing otseoporosis

I have always wondered why it is that a country like NZ with its massive consumption of calcium coantining dairy products has such high rates of osteoporosis. We might now know why. The answer might be that we have been barking up the wrong tree. The problem is not with calcium intake but deficiency in the other things that allow the body to make good use of calcium. This might explain the low rates of osteoporosis in populations that have relatively low calcium intakes but little apparent osteoporosis.

According to a recent study published in The Journal of Clinical Endocrinology & Metabolism, the best way to increase bone mineral density in the bones of adolescent girls is to increase their dietary intake of magnesium through foods and supplementation.

I have found, in my consultations with clients that there is widespread magnesium deficiency, causing problems with cramp, blood pressure problems, fatigue and so on.

The researchers recruited healthy adolescent girls whose daily dietary magnesium intakes were lower than 220 milligrams. The girls were randomly assigned to receive either 300 milligrams of magnesium oxide or placebo for one year. Throughout the course of the study, the researchers measured bone mineral content (BMC) changes in certain sites in the girls' bodies. At the end of the year, the girls' bone mineral content, particularly in the hips, was significantly higher than it was at the beginning of the study in the magnesium-supplement group.



Good food sources of magnesium include green leafy vegetables, meats, and nuts but this assumes that they are gown in soils that have not been depeleted of magnesium and other trace minerals. We can safely take up to 800mg of magnesium per day.

Products from www.myotec.co.nz that contain plenty of magnesium include:
Calcium Complete
Phyto Calcium
Sports Multi
Magnesium Complete
Cramp Buster
Chrometate Multi-mineral
Red Seal Magnesium Mineral Drink

A factor that is essential for proper use of minerals like magnesium and calcium is vitamin D. The only way of determining if vitamin D levels are adequate is by a blood test. The optimum for health is from 120-160mmol and so far the nearest to that of those I have had tested has been a leading NZ marathon ruinner who returned a result of 106nm/l/L. Our sun scare policies are working - to our detriment.

Why does running ruin flexibility so much more than does cycling?

If you do a lot of distance running you may be aware that there is a progressive loss of flexibility of the running muscles. This is a progressive process that slowly reduces the long flowing stride of adolescent years to a painful looking middle-aged hobble that looks more akin to a tip-toe through the tulips than an awesome display of sustained athletic prowess. No matter how diligent one is with stretching, the battle to maintain flexibility seems to be a lost cause.

Although cycling is a highly repetitive and restrictive action, there is little consequent loss of flexibility (Mind you, some of the worst sporting posture one will ever see are found in cycling; but this is mostly due to muscle imbalances and sloppy habits).

The differences are due to the differing effects of concentric versus concentric exercise on the body.

All exercise is a combination of concentric and eccentric exercise. What varies is the content.

Concentric = shortening muscle by its own contraction

• Muscle relaxes while lengthening
• No tearing of muscle tissue – no muscle soreness
• Blood flow through the muscle is enhanced
• Risk of muscle and tendon injury is very low
• Recovery is 24-36 hours

Eccentric = contracted muscle is forcefully lengthened

• Blood flow is occluded
• Contracting muscle is forcefully lengthened
• Causes delayed onset muscle soreness
• Risk of muscle and tendon injury is high
• Recovery is 3-5 days

When the tissue that was damaged from eccentric exercise is repairing, fresh collagen is being laid down. The tendency is for this to cause the muscle to lose elasticity and length.
Cycling is close to 100% concentric exercise, as are sports like rowing and swimming. Running, on the other hand, is probably 50% eccentric and this rises to almost 100% when running downhill. Walking is much less eccentric in nature than running, so it is much safer to do.
Eccentric versus concentric explains why a cyclist can ride hard day after day without apparent ill effects and why swimmers can train for hours every day of the week. Because running is highly eccentric in nature the damage to tendons and muscles is high necessitating great care with ensuring adequate recovery between training sessions. This is why a good running programme seldom has you running hard or long on consecutive days.
How do we prevent this progressive loss of flexibility and painful knots (trigger points) in muscles and tendons?



How to maintain flexibility when running a lot

• Do not run hard on consecutive days - do other activities in between that take the muscles and joints through their full range of movement. This can be Yoga, dancing, gym work or simple calisthenics, for example
• Do not run hard out downhills, especially on hard pavements - this is just too damaging to the muscles and tendons
• Do running drills at least once a week in running training that take the muscles and joints through their full range of motion (Running goach, Arthur Lydiard, made good use of hill bounding and other drills to produce athletes with awesome strength and power)
• Stretch daily, preferably after a long hot bath and do so Yoga-style. Refer to these exercises. And these ones.
• Ensure your body has plenty of antioxidants, including vitamin C inside to soak up damaging free radicals that are produced by damaging eccentric exercise. Additional omega oil in the form of flax seed and fish oil may assist with prevention and repair, as will joint food formulas which are beneficial for all connective tissue of the body
• Take supplementary magnesium and B vitamins to assist with relaxing the muscles and nerves.
• Have a deep tissue massage of the running muscles up to three times per week, concentrating on softening any hard and painful knots

Feedback about chronic stitch problems

"I emailed quite a number of weeks ago about chronic "stitch" as a beginner runner. I have followed your advice and have been taking 400mg of Magnesium and a decent multi-vitamin every day. Just thought I'd pop in a follow up email as you encouraged.

Ive managed to find my "running style" finally and although I wouldnt go so far to say I run crouched over, I have found that running in a more controlled manner by tightening my gut muscles and belly breathing has really helped - I find Im restricting the movement of my stomach muscles and keeping my wobbly bits from wobbling ;o)

After completing a Triathlon in early March, I found a few muscles I didnt know I had and was getting the stitch just wondering around the shopping centre and put the cause down to strained muscles. I am working on strengthening my core muscles starting with 50 sit ups a day and working up every week - I can take some motivation from Oprah who does 300 a day ;o)

Im very pleased to report that I managed 7.5km last night - probably doesnt sound like a lot, but considering I could only manage 0.5km around Christmas, Im really happy with my progress. The next step is to get fitted into running shoes after suffering from sore feet after the last few runs. Still aiming for a half marathon in October.

Thank you very much for your help and advice - I am really enjoying your website."



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Gary Moller comments:
I doubt it very much if Oprah is consistent with her 300 situps/day! It may be a case of her doing a Donna Awatere, if you get my drift. 30 situps done properly each day is just fine.

As is usually the case, there is never a single solution to conditions like cramp and this is why single factor solutions, like a quinnine prescription, seldom provide lasting relief.

A good place to start with understanding core exercises is to read these articles.