I possess a natural empathy and a desire to help people; whether that is to help ease the pain of chronic tension, to soothe the muscles following over-exertion or simply to relax and take away anxiety. I treat people holistically and as individuals

Amy Phillips - 07800 636266

Dekker Road, Dulwich Village. London. SE21 7DJ

thedulwichtouch@me.com

Monday, July 7, 2014 Wellbeing

A healthy diet, a healthy body part 2: Muscle Pain

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”
 Doug Larson

We all suffer with aches and pains in our muscles sometimes, but some people suffer, and suffer and go on suffering, without knowing what the cause is. There are, of course, many different reasons why we may experience such symptoms, including over or under use of muscles, but sometimes our diet can be an overlooked part of it. The human body requires a huge number of different vitamins and minerals to keep in working optimally and many of us in the modern world simply don’t make the time to ensure we are eating the right foods to support our bodies. We need a variety of fruit and vegetables, nuts, seeds, pulses and grains to provide us with a balanced diet, yet many of us are surviving on diets high in fat, carbohydrates and protein from animal fat. processed ‘convenience’ foods tend to be high in fat, sugar and salt, and low in the essential nutrients our bodies need. The more we reach for the quick fix and the less we make our meals from scratch, the more likely we are to develop deficiencies. Fizzy drinks, caffeine and alcohol and an indoor lifestyle can all add to this depletion, so we all really need to take more time to think about just what we are fuelling our bodies with.

Vitamin D:
Vitamin D has many roles in the body, including keeping bones healthy by increasing the intestinal absorption of calcium, modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. Our main source of Vitamin D is the sun, and in the Northern hemisphere, especially in winter, we all know how lacking that can be! Low vitamin D levels may have no obvious symptoms, but moderate to severe vitamin D deficiency can have significant health effects including fatigue, bone and muscle pain, muscle weakness and softer bones.
Vitamin D is found in some foods, mainly: oily fish, such as salmon, sardines and mackerel and eggs, but if you feel you may be deficient, go and see your doctor and if you do need more they may give you an injection.

Vitamin B12:
Pain in the joints and muscles, and just overall muscle soreness is a common symptom of Vitamin B12 deficiency, other symptoms include: Tiredness, short term memory problems, Numbness of the hands and feet, confusion and anxiety and constipation or poor digestion. B12 is a vital nutrient as it is needed for red blood cell development and nervous system function.
It is found in animal based food sources such as meat, fish and eggs and there are no fruit, vegetable or grain sources, so vegetarians and especially vegans are prone to developing a deficiency.

Magnesium:
Magnesium is stored in the bodies tissues, so leg cramps, foot pain, or muscle 'twitches' can be the first sign of a deficiency. Other early signs of deficiency include loss of appetite, insomnia, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Magnesium is responsible for over 300 chemical reactions in the body. It helps maintain normal muscle and nerve function. It keeps your heart beating steadily. And, it helps to build a healthy immune system.
Food sources include: quinoa, brown rice, kidney beans, green leafy vegetables, almonds, sesame seeds, wholegrain bread and fish.
Another great way to boost your magnesium intake is by taking Epsom salts baths- see my blog on Epsom salts for more information!

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