'People who exercise hard have higher magnesium requirements than people who are sedentary – and if levels fall too low, it can be difficult to increase endurance levels.’ When you sweat, you lose magnesium.[1] When you flex your muscles, you need magnesium to relax them. Magnesium plays a big part in keeping you going. When calcium (the initiator of contractions) is present without sufficient amounts of magnesium (the initiator of relaxation) in your body, muscle cramps and a build up of lactic acid can abound.[2] So how does magnesium have major implications with regard to athletes? ‘People who exercise hard have higher magnesium requirements than people who are sedentary – and if levels fall too low, it can be difficult to increase endurance levels.’[3] An amazing fact about magnesium is its effect on the neuromuscular system – it provides more energy despite its usual role as a relaxant. If you start taking magnesium, your energy levels will go up as it helps with metabolising glucose and it influences the formation of energy packets called ATP (adenosine triphosphate), which your cells need. Magnesium helps prevent calcium from causing excessive contraction.[4] In other words, magnesium eases your movements. The higher the intensity of your exercise, the greater your need of magnesium becomes in order to burn glucose for making energy to meet the requirements of your straining muscles.[5] Whether your exercise regimen is in short bursts or drawn out, adrenalin is discharged and magnesium is moved (mobilized) from your blood to your cells and vice versa. Exercise and the release of adrenalin cause magnesium to move into the body’s exercise-active regions and away from inactive sites. [6] Without sufficient “backup” magnesium, this can be a major issue. '...you should always make sure that your magnesium status is in order before starting any exercise programme.' Stress from strenuous exercise on a body that is low in magnesium will lead to symptoms of magnesium deficiency manifesting. Furthermore, when magnesium is low, exercise or training can use up the little magnesium that is available and increase your body’s need for magnesium. If your level of magnesium is low enough, a burst of exercise can be the cause of cardiac arrhythmia and even be the cause of sudden death. This can happen to you regardless of your weight or fitness level. Therefore, you should always make sure that your magnesium status is in order before starting any exercise programme. Accurate measurements of cellular magnesium levels are difficult to obtain so the best thing you can do for yourself if you plan on exercising is to supplement your diet with magnesium.  Exercising without adequate magnesium can be harmful to the heart. Magnesium is needed for the attachment of mRNA to ribosome and the activation of amino acids which help in the process of making proteins, i.e., protein production depends on optimal magnesium levels. It is hypothesised that low magnesium levels may negatively affect the metabolism of protein, which could result in lowered strength gains in a structured workout regimen.[7] Exercise can be dangerous for you when your body’s cells are low in magnesium. Exercise stress can be bad as it ‘causes the release of adrenaline and the sudden shift in magnesium from the cells to the blood, further lowering magnesium in cells to dangerously inadequate levels.’[8] Exercise-stress induced magnesium loss is particularly harmful to the heart as ‘magnesium in heart cells is rapidly exchangeable.’[9] If you haven't already, we recommend including a minimum of 2 magnesium flakes foot soaks or baths a week, and daily applications of magnesium oil and/or magnesium lotion to support better energy production, muscle health and performance. This would be part of an ideal routine that includes more nutrient-dense and magnesium-rich foods, adequate hydration, necessary stretches and warm-ups, and last but not least, beauty sleep! 1] Kristie Leong, M.d., “Can Magnesium Increase Exercise Endurance?” Associated Content from Yahoo! – Associatedcontent.com. [accessed: 20.12.2011] <http://www.associatedcontent.com/article/2806330/can_magnesium_increase_exercise_endurance.html>.
[2] Carolyn Dean, M.D., N.D., ‘The Magnesium Miracle’, (New York: Ballantine Books, 2007) p.70 [3] Kristie Leong, M.d., “Can Magnesium Increase Exercise Endurance?” Associated Content from Yahoo! – Associatedcontent.com. [accessed: 20.12.2011] <http://www.associatedcontent.com/article/2806330/can_magnesium_increase_exercise_endurance.html>. [4] Carolyn Dean, M.D., N.D., ‘The Magnesium Miracle’, (New York: Ballantine Books, 2007) pp.70-1 [5] Mildred S. Seeling and Andrea Rosanoff, ‘The Magnesium Factor’, (New York: Avery Books, 2003) p.94 [6] Ibid., 95 [7] Rehan Jalalai. “Magnesium: The Multi-Purpose Mineral.” Think Muscle — Bridging the Gap Between Science and Practice. [accessed: 12.02.2011] <http://www.thinkmuscle.com/articles/jalali/magnesium.htm>. [8] Mildred S. Seeling and Andrea Rosanoff, ‘The Magnesium Factor’, (New York: Avery Books, 2003) p.95 [9] Ibid., 95-6
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 Singing bowl meditation can lower blood pressure. [16] Sound healing therapy uses aspects of music and sound to improve physical and emotional health and well-being.[1] Energetically, it is said that sounds and frequencies can help balance chakras, of which there are 7. Greek physician Hippocrates was among the first to play music for mental health patients in 400 BC.[2] The philosophers Plato and Aristotle claimed that music affected the soul and the emotions. In Ancient Egypt, music therapy was a staple in temples. Native American culture uses song and dance to heal the sick. Closer to home, here in Malaysia, “Sewang” is an Orang Asli [3] religious ritual that involves music, dance and singing. Sewang is “performed to heal a patient’s illness, to propitiate (request permission, renew agreement and thanksgiving) or to revitalize the spirit, and as a form of entertainment.” [4] For Muslims the world over, there is the belief in the healing powers of zikir meditation and Qur’an recitation. Instances of sound healing therapy are limitless.[5] Humans experience different types of brainwaves[6]:
 By using select sound frequencies and rhythms, you can manoeuvre and downshift your brain from the beta state (normal consciousness) to the theta state (relaxed consciousness). In 2006 study published in the Journal of Advanced Nursing revealed that those who listen to music feel less pain and experiences less anxiety than those who do not.[7] In 2009, Nunung Febriany Sitepu of the Prince of Songkla University published his research that proved that zikir meditation is effective in the reduction of post-operation pain.[8] In 2018, researchers examined the effects of sounds on salivary excretion of cortisol by participants exposed to various conditions (sound of water, relaxing music and 0 auditory stimulus) for ten minutes. They were then exposed to 10 minutes of a regulated psychosocial [9] task that was stressful. Participants’ cortisol levels were assessed prior to, during and after the task. The result? The effect of water sounds was significant in modulating cortisol levels, but not the relaxing music nor those who had zero exposure to any sound.[10] In another study, it was found that when participants were exposed to natural sounds while laying in an MRI machine, their brain connectivity suggested an outward focus of attention, whereas those who were exposed to artificial sounds, their brain brain connectivity suggested an inward focus of attention. Inward focus of attention takes place when one is anxious or dealing with depression and post-traumatic stress disorder.[11]  Tuning forks: when placed at certain points on the body—may help relieve muscle and bone pain. [17] "Using different sound frequencies can stimulate cell production of nitric oxide, a vasodilator that opens up blood vessels, helps cells be more efficient, and mediates your blood pressure at a cellular level," says Dr. Mark Menolascino, Medical Director of the Meno Clinic – Center for Functional Medicine.[12] Being in a parasympathetic state "increases antibody production for better immunity, it helps decrease cortisol, which helps you decrease high blood pressure, and it increases alpha and theta waves so you can be more alert during the day and go into a deeper sleep, where healing really occurs.” Dr. Martinez-Perez[13] Different types of sound-healing modalities include [14]: 1) Vocals: passively listening or actively vocalising (by way of humming, meditation, prayer and song as a few examples) 2) Musical instruments: tuning forks, drumming, flute, monochord, kalimba, etc 3) Tibetan singing bowls 4) Dalcroze method 5) Neurologic music 6) Bonny method 7) Nordoff-Robbins method 8) Binaural beats [15], also known as brainwave entertainment 9) Vibroacoustic therapy 10) Wind chimes  The sound of flowing water in nature can be healing. Not water dripping from a leaky tap! Sound healing is commonly used in helping to treat stress, anger, anxiety, depression, high blood pressure, insomnia, and lots more. Sound healing is non-invasive, and can be inexpensive. Whether you book an appointment with a therapist of a sound-healing modality, or you switch off all your devices and take some time out to carry out sound-therapy independently, what harm can there be in giving it a try? 1 https://www.healthline.com/health/sound-healing 2 https://pharmaphorum.com/r-d/views-analysis-r-d/medical-music-calm-nerves/ 3 The orang asli (meaning ‘original people’) are the indigenous minority people of Peninsular Malaysia whose ancestors inhabited the peninsula before the Malay kingdoms were established. https://aliran.com/archives/monthly/2005a/5g.html 4 https://hrmars.com/hrmars_papers/advocating-contemporary-traditional-indigenous-semai-music-through-an-exploration-of-youth-interest.pdf 5 https://blog.mindvalley.com/sound-healing/ 6 https://blog.mindvalley.com/science-behind-brainwaves/ 7 https://pubmed.ncbi.nlm.nih.gov/16722953/ 8 https://core.ac.uk/download/pdf/14977932.pdf 9 Psychological stress can be defined as an imbalance between demands placed on us and our ability to manage them (https://www.longdom.org/scholarly/psychosocial-stress-journals-articles-ppts-list-1424.html) 10 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842016/ 11 https://www.psychologytoday.com/us/blog/romantically-attached/202003/feeling-stressed-home-listen-nature 12 https://menoclinic.com/about/dr-mark-menolascino/ 13 https://www.shape.com/lifestyle/mind-and-body/benefits-of-rem-sleep 14 https://www.healthline.com/health/sound-healing#types 15 https://www.medicalnewstoday.com/articles/320019 16 https://journals.sagepub.com/doi/full/10.1177/2156587216668109 17 https://www.researchgate.net/publication/317503571_The_tuning_fork_and_the_Soundtherapy |
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