Crossfit2600 Blog

 The guys next door at Assuage massage are a wealth of knowledge and they have been kind enough to contribute to our blog.

5 mins on the table with Pete

 

Let’s talk electrolytes… (Are you getting enough?)

Everyone has heard of them, but what are they and why are they so important?

To keep it simple and avoid getting too carried away in detailed chemistry, we will focus just on the SALT form of electrolytes for the purpose of this blog.

Definition: A substance that when dissolved in water makes an electrically conductive solution.

This electrical conduction is essential for all muscle contractions, but also many more important body functions.

One of the best examples of this Magnesium (Mg)

Here’s my top 7 list of problems associated with Magnesium deficiency (care of Charles Poliquin
12/15/2009).

Constipation. Constipation is a dead giveaway of magnesium deficiency, and the good news is that magnesium supplementation often eliminates constipation in patients. Normal digestion involves two to three soft bowel movements a day, but the average person has a hard bowel movement once every two days. As a bonus, improved transit time through the gastrointestinal tract is known to reduce the risk of a host of diseases, particularly colon cancer.

Fatigue. A classic sign of magnesium deficiency is poor energy levels. I’ve found that restoring magnesium levels in clients is always associated with increased energy levels. If you take magnesium before bed and you cannot fall asleep, it is a sign that you are extremely deficient in magnesium; therefore start taking it earlier in the day.

Inflammation. Ensuring optimal magnesium levels is one of the best ways to lower C-reactive proteins, an important inflammation marker. A recent study suggested that improving magnesium levels minimizes the risk of congestive heart failure.

Memory. Magnesium is essential for a great memory. Researchers at Massachusetts Institute of Technology have shown that magnesium regulates a key receptor in the brain that deals with memory and learning. They proposed the idea that maintaining proper magnesium in the cerebrospinal fluid is essential for maintaining the plasticity of synapses.

Sleep. The human nervous system is sent into sympathetic overdrive when it is magnesium deficient; and when the nervous system is too jacked up, it is hard to get restful sleep. The lack of sleep will also contribute to overtraining. Several studies have pointed out that a lack of magnesium can alter electrical activity in the brain, causing agitated sleep and frequent awakenings.

Stress. Magnesium is essential for the detoxification of cortisol. The more stress you have, regardless of the source, the more cortisol you have.

Central Obesity. Greater your magnesium level, the greater your HDL levels; and the lower your blood glucose, the lower your waist circumference.