Some Basic Tips To Manage Stress

• Planning your week or month is one way to get some structure into your life and a sense of calm.
• Remember that it's ok to say ‘NO' to people.
• Prioritise sleep. See our Sleep Hygeine Post.
• Eat regular and healthy meals ie. avoid too much sugar and takeouts, think more veg in your meals.

But sometimes we know it can be a bit of a juggle to manage some of the basics in life. This is where short periods of herbs and supplements can help your body adapt better to the affects of stress.

Symptoms of Stress

• Poor sleep especially waking soon after midnight with your mind racing
• Lack of mental clarity
• Exhaustion
• Fatigue
• Anxiety
• Low moods
• Digestive issues – nausea, diarrhoea, constipation
• Tired and aching muscles
• Low libido / sex-drive

A Supplement We Love To Help You Adapt To Stress

Meet BioCeuticals Clinicals AdrenoPS (only available from a practitioner).  This blend is great to support your adrenal glands aka ‘stress glands'. Your adrenal glands are found on top of your kidneys and secrete cortisol aka ‘stress hormone'.

Cortisol is good as long as levels go up, and then come back down. It's when they don't come back down it can start to wreak havoc on the body.

Key Ingredients

1. Ashwaghanda (Withania) a powerful adaptogenic herb.
2. Licorice helps support adrenals during times of stress and metabolise cortisol,
3. Magnolia + Phellodendron effective in helping reduce early morning (post midnight) spikes of cortisol.
4. Vitamins B5 + B6 for health adrenal function and synthesis of neurotransmitters such as serotonin.

It is important that with herbal medicines and supplements that you consult your health practitioner. There may be contradictions present with some medications or health conditions. We offer FREE 15 minute consultations to talk (in person or over the phone) to our practitioners about adding this or any other supplement we offer to your daily health routine.

The post How To Help Your Stress appeared first on MetaMed.

Most of you have probably heard that it's a good idea to use magnesium for sore muscles. This is only one of the great benefits of magnesium (Mg2+) that we'll go through. But why is it such a great supplement to be part of your daily routine?

Magnesium is the fourth most abundant mineral in your body takes part in over 300 enzymatic reactions in your body, so it's pretty important. Often when we talk about supplements I like to use the analogy of baking a cake. If you don't have all the ingredients your cake is likely to flop!

New Zealand soils are depleted in a few minerals, magnesium is one of them. There are certain foods that have a higher content of magnesium but we still think it's a good idea to supplement now and then especially dependent on your activity levels and stage of life.

Benefits of Magnesium?

• Healthy muscle function ie. contraction and relaxation
• Healthy nervous system
• Supports heart function
• Helps build strong bones
• Helps with blood sugar maintenance
• Assists with the process of energy production
• Assists with healthy hormone production

Signs you may be Deficient in Magnesium:

• Sore and aching muscles
• Twitching muscles (ie. eye twitch)
• Muscle cramps during exercise or those excruciating night cramps
• Difficulty getting to sleep and staying asleep (Read our Benefits of Regulating your Sleep Cycle blog)
• Anxiety

Can you boost your Magnesium levels?

Eating magnesium-rich foods is one way to boost your magnesium but due to low soil levels, we still feel it's a good idea to supplement. Lifestyle choices such as caffeine consumption from coffee, large amounts of tea and energy drinks can deplete magnesium absorption. The same goes for alcohol. And, stress is a big sucker for your magnesium!

Dietary Sources of Magnesium

There are some foods that contain more magnesium than others. Ensure you eat some leafy greens with your meals to get a dose of magnesium.

• Leafy greens, nuts, seeds and chocolate!
• Vegetables (broccoli, green beans, artichoke, asparagus, Brussel sprouts)
• Legumes (black beans, chickpeas, kidney beans
• Fish (salmon, mackerel, tuna)

What People say to us when they Start Taking Magnesium…

• ‘I love this stuff, I sleep so much better. My head hits the pillow and I'm gone'
• ‘I'm having a much more solid sleep‘
• ‘I seem to be much calmer during the day'
• ‘My cramps have gone (along with your treatment)'
• ‘My twitchy eye has gone'
• ‘I feel so much calmer during the day'
• ‘I'm waking more refreshed and feel well rested'

So which type of Magnesium is Best?

Magnesium comes in several forms. The biggest issue people have with magnesium is that it can sometimes cause upset bowels and diarrhoea, causing more stress rather than easing it. This doesn't mean you can't take magnesium. You just need to find the right kind.

• Magnesium Citrate: pretty standard magnesium and cost-effective to take. This is our normal go to when prescribing for sore and achy muscles or issues getting to sleep. Some side effects are diarrhoea (in which case we'll switch you to a different form- see below, and vivid dreams or even nightmares!). We love Orthoplex White Label CitraMag capsules $37 for 120 capsules (~2 months supply). This is a practitioner only Magnesium supplement with an ultra-low excipient formula available from the clinic only. What are excipients? These are binders and fillers that make up a tablet or capsule. Citramag is just made with magnesium, silica and a veggie capsule so is also vegan-friendly.
• Magnesium glycinate: A combination of magnesium and amino acid glycine to help with absorption and bioavailability. This option is great for people who do have a sensitive gut and find that they get diarrhoea with normal magnesium. We use Bioceuticals Ultra-Muscleeze Night especially for people whose main concern is poor sleep. Ultra Muscleeze Night has the addition of sour tart cherry to assist with melatonin (sleepy hormone production) and lactium. Because of the lactium Ultra Muscleeze Night is not vegan-friendly $55 for one month supply of lemon-lime powder. It is a little pricier but is great if you're sleep is an issue. If you are interested in a different magnesium glycinate we can always order one in for you in powder or tablet form.
• Magnesium chloride: often found in magnesium creams and sprays. This is another good option if you have sensitive bowels and prone to loose stools with normal magnesium or if you have a specific muscle you want to target. We use Bioceuticals Ultra Muscleze cream 150 gram tube ($31) or 400 gram tub ($60). This cream has additional wintergreen which creates that nice minty warm sensation on your muscles.
• Magnesium Oxide: This is generally prescribed for people with constipation and comes in liquid form as it draws water into the bowel. It has low bioavailability. We do not recommend this for muscle aches, cramps or poor sleep quality.

How Much Magnesium Should I Take?

• Children 5-8 years old 130 mg – 150 mg
• Children – teens 8 – 13 year old 240 mg
• Adult male – 420 mg
• Adult female – 320 mg
• Pregnant adult female 360 mg

The above dosages are a per day dosage. We recommend taking magnesium at night around 1 hour before you go to bed to help relax your nervous system and ease into sleep. Capsules (CitraMag) and powders (Ultramuscleze) allow for more flexible dosing. All of the above supplements are available at our clinic locations.

The post Which Magnesium Should You Take? appeared first on MetaMed.