How to Reduce Muscle Soreness (And Much More!)

How to Reduce Muscle Soreness with MagnesiumI’ve written about some of my favorite supplements before but one mineral I’ve not written about is magnesium. I’d like to remedy that in this article!

As it turns out, magnesium participates in more than 300 hormone reactions… some researchers have concluded it just may be one of the most important minerals of all.

Unfortunately, studies have also shown that 50% of the people living in the US and Europe are magnesium deficient. There are many reasons for this including eating too much processed food, poor soil quality, and drinking too many beers!

Magnesium Benefits

Now, I can tell you, for sure, that focusing on magnesium consumption and supplementation has made a major impact on me.

The biggest benefit I’ve seen is related to muscle soreness. I’m REALLY getting after it now with my workouts… and if I don’t use magnesium spray (more on this later in the article) my muscles are far sorer. In fact, we recently ran out of magnesium oil spray for a week and my muscle soreness went through the roof!

So, after every cold shower I now spray homemade magnesium oil all over my arms, chest, stomach, and legs. It does sting a bit the first few times you use it… think of it as an excellent way to suffer well!

And while reducing muscle soreness is a big plus for me… magnesium has many other benefits including:

  • Gives rigidity AND flexibility to your bones
  • Increases bioavailability of calcium
  • Regulates and normalizes blood pressure
  • Prevents and reverses kidney stone formation
  • Promotes restful sleep
  • Helps prevent congestive heart failure
  • Eases muscle cramps and spasms
  • Lowers serum cholesterol levels and triglycerides
  • Decreases insulin resistance
  • Can prevent artherosclerosis and stroke
  • End cluster and migraine headaches
  • Enhances circulation
  • Relieves fibromyalgia and chronic pain
  • Treats asthma and emphysema
  • Helps make proteins
  • Encourages proper elimination

Signs You May Be Magnesium Deficit

The challenge with magnesium is it’s hard to test for since less than 1% of magnesium is in our blood. Luckily, there are several symptoms that can aid in determining whether you’re deficit or not including:

  • Insomnia
  • Anxiety, hyperactivity, restlessness
  • Constipation
  • Muscle spasms, twitches, soreness
  • Difficulty swallowing
  • Back aches
  • Headaches
  • Chest tightness and difficulty breathing
  • Heart palpitations
  • High blood pressure
  • Extreme fatigue
  • Osteoporosis

What to Eat

83772157_thumbnailRight… so magnesium is important stuff indeed. The next question is how to go about getting the recommended daily intake of 400 mg.

Here are some of the best magnesium rich foods to consume… including, wait for it, dark chocolate!

  • 1 cup of Spinach (157 mg)
  • 1 cup of Chard (154 mg)
  • 1 square of Dark chocolate (95 mg)
  • 1/8 cup Pumpkin seeds (92 mg)
  • 1 cup of Almonds (80mg)
  • ½ cup of Black Beans (60 mg)
  • 1 medium Avocado (58 mg)
  • 1 cup of Yogurt (50 mg)
  • ½ cup of Figs (50 mg)
  • 1 medium banana (32 mg)

How to Supplement

So, the good news is one, well made, Intentional Salad may get you close to where you need to do… but, as I’ve mentioned a few times, I’m personally supplementing with magnesium oil spray.

Here’s how my beautiful wife makes it based on her favorite blogger’s recipe!

  • 1/2 cup Magnesium Bath Flakes
  • 1/2 cup water (can be distilled which will last longer… we use it so fast we just use filtered tap water)
  • A glass bowl
  • A spray bottle

Simply boil the water and mix the flakes in… let it a cool a bit and pour it into the spray bottle. I always shake it good before I use it each time… but not sure how necessary this is.

So, I’d strongly encourage you to reflect on whether you may be magnesium deficient and, if you are, take the needed steps to get back on track.

Until next time… be holy, eat clean, and do more push-ups!