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Magnesium for Muscle Recovery

WHAT IS IT AND WHY IS IT IMPORTANT?

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). 

Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Below you will find the RDA for eating or taking Magnesium.

AgeMaleFemalePregnancyLactation
Birth to 6 months30 mg*30 mg*
7–12 months75 mg*75 mg*
1–3 years80 mg80 mg
4–8 years130 mg130 mg
9–13 years240 mg240 mg
14–18 years410 mg360 mg400 mg360 mg
19–30 years400 mg310 mg350 mg310 mg
31–50 years420 mg320 mg360 mg320 mg
51+ years420 mg320 mg

*Adequate Intake (AI)

WHY DO WE AS THERAPIST’S LIKE IT?

Researchers studying marathon runners found magnesium to be the most highly depleted electrolyte in athletes, followed by potassium.

Magnesium, for athletes especially, is a vital mineral required for the mechanism of muscle relaxation to occur.

With a lack of magnesium, our muscles would remain in a permanent state of contraction, which is why this mineral is a particularly important consideration for athletes and the fitness community. The combined factors of stresses placed upon the muscles and the natural loss of electrolytes during exercise means that the replenishment of magnesium for muscles and their recovery is crucial.

Aside from supplements, here are a list of food to better help your muscle relax better.

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [2,9].

FoodMilligrams
(mg) per
serving
Percent
DV*
Pumpkin seeds, roasted, 1 ounce15637
Chia seeds, 1 ounce11126
Almonds, dry roasted, 1 ounce8019
Spinach, boiled, ½ cup7819
Cashews, dry roasted, 1 ounce7418
Peanuts, oil roasted, ¼ cup6315
Cereal, shredded wheat, 2 large biscuits6115
Soymilk, plain or vanilla, 1 cup6115
Black beans, cooked, ½ cup6014
Edamame, shelled, cooked, ½ cup5012
Peanut butter, smooth, 2 tablespoons4912
Potato, baked with skin, 3.5 ounces4310
Rice, brown, cooked, ½ cup4210
Yogurt, plain, low fat, 8 ounces4210
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving4210
Oatmeal, instant, 1 packet369
Kidney beans, canned, ½ cup358
Banana, 1 medium328
Salmon, Atlantic, farmed, cooked, 3 ounces266
Milk, 1 cup24–276
Halibut, cooked, 3 ounces246
Raisins, ½ cup235
Bread, whole wheat, 1 slice235
Avocado, cubed, ½ cup225
Chicken breast, roasted, 3 ounces225
Beef, ground, 90% lean, pan broiled, 3 ounces205
Broccoli, chopped and cooked, ½ cup123
Rice, white, cooked, ½ cup102
Apple, 1 medium92
Carrot, raw, 1 medium72

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for magnesium is 420 mg for adults and children aged 4 years and older [11]. FDA does not require food labels to list magnesium content unless magnesium has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

This is just food for thought! We are always here to help you feel better. Schedule a massage, stretch, or dry needling session today! Feel Better Faster!

Hadl Clinical Bodywork-3600 Hulen St. Suite B-1 Fort Worth 76107

682-200-9817

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A Unique Mothers day gift!

Everyone likes massages for Mother’s Day. By giving her massage, you tell her go relax, you deserve it. Why not make it memorable????

When you purchase $120 gift certificate, your loved one can use it for our patented

It is sixty minutes of pure relaxation. Try something different this year and give her something she will not forget. Call us to schedule- 682-200-9817.


Please Welcome ASHLEY MORTON LMT

We would also like to take a moment and welcome Ashley Morton to our team of therapists. She comes to us with specialized knowledge of trigger point therapy and reflexology. She will be here Monday- Friday.

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Botox for Injury (muscle strain)

We are excited to announce a revolutionary treatment that I am very excited to bring to you. Our in house Sports Orthopedic expert Melanie Cobb PA. Di Valore Wellness, who for the last 10 years, has treated sports injuries with Dr. Bush, is now helping us treat sports injuries with Botox. I know it sound crazy.

It’s amazing treatment. When you strain a muscle, that muscle tightens up and stops working to protect the muscle from further damage. Some of us athletes, myself included, push though strains. The problem is that the strained muscle can not keep up with the activity and thus you risk tearing the muscle and creating a bigger problem.

How does Botox fit into this???

When the strain happens and you want to continue the training or sport, the Botox will completely shut down that muscle, reducing your risk of tearing that muscle and allowing the muscle to heal. This will allow you continue your activities.

This our commitment to provide newer and better options for sports injuries.

As always you can go to www.hadlcenter.com to get your sports recovery massage.

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Don’t be a slouch!

Thoracic mobility are two words that many of you may not be familiar with but as we sit for hours on a computer, your thoracic mobility decreases and you start to look like this.

Over time, you train your muscles to essentially sustain this activity and sitting up straight becomes painful. At this point, you can no longer just sit up straight to correct it. Before we get into correcting your posture, lets talk about why you need to correct it in the first place.

Your body has a series of pathways for veins, arteries and nerves. These are essential to helping your muscles and everting else work properly. As you sit in this position, you compress all of those.

What happens as a result can be headaches, neck pain, back pain, muscle deactivation, numbness/ tingling, jaw pain, shortness of breath, etc.…. Our bodies are not designed to sit in chairs all day long. We are designed to move dynamically but if you don’t use it, you lose it.

If you get to this point, you will have to correct it with daily exercises. Here are 3 exercises to get you started: Perform each exercise 20-30 times moving from 1 to 2 to 3 then rest for 30 seconds and repeat 1 more time. After you are done, perform stretch #4 and hold for 1 minute. Do this daily and you will see results after 1 week. Each video shows proper form. Then finish

  1. Bridge ups- Essential to help strengthen the foundation of your spine.

2. Supermans

3. Thoracic Rotations

4. Chest Stretch- Elbows bent 90 degrees and the elbows contact the walls before the hands do. Squeeze the shoulder blades for a more intense stretch.

Thank you to our Model Madison. She loves family projects. Have a great day. If you need more help, please schedule a session online at www.hadlcenter.com

Check the link below for a lower body stretching routine.

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New Therapist- 3 tips for spring exercise

Please help us welcome Alex Laughlin LMT to our team. He comes to us with over 18 years experience in Clinical Massage and various Stretching Techniques. Test him out today. His schedule is now live on our website or click the book now link for Direct Access.

BOOK NOW

I know it’s cold out there right now but as we hit spring and become more active, lets keep a few things in mind.

  1. Hydrate – The transition from Cold to Hot Weather is a time where we realize how little we hydrated when it was cold. As we get out there, remember to hydrate more than you have been. Why is this important? Dehydration is the most common reason for muscle strains.

2. Keep it simple- if you have taken a break from any physical activity, your body will need time to adjust to the stimulus of exercise again. Take it slow.

3. Stretch it out- More and more we are learning the invaluable benefits to a daily stretching program. Dedicating time (15 minutes)to this will increase the longevity of your joints long term.

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Party Time Friday Feb.11th 3-6pm!!

Mark your calendar for THIS Friday the 11th from 3-6pm. We will hosting a Launch Party for Di Valore Wellness. Swing by and meet Melanie Cobb PA. and grab a free Joe-T’s Margarita and chance to win some Free Stuff. We are blessed to add her services to our clinic. She will be here from 3-6 to discuss her patented Botox regimen, Skinpen, Chemical Peels and more! It’s a come and go event, no RSVP needed.

You can checkout all she does at www.divaloremedicalwellness.com or better yet, schedule a consultation today.

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Happy Black Friday: $20 off massages and Gift Certificates. #FortWorth

Starting today and ending on Monday, we are giving you $20 off our 60 and 90 minute relaxation session. Simply type in the promo code: BLF to get your $20 off. www.hadlcenter.com to schedule or purchase your Gift Certificate today.


When you purchase $100 or more in Gift Certificates, you will recieve $20.00 off as well. Just use PROMO code: BLF2 when checking out. Buy now, use later!
Have a Happy Thanksgiving everyone
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Low cost Pain Reliever

From time to time, this natural pain reliever always comes up in conversation. We typically look to medicine or medical professionals or google when we feel a pain that won’t go away. Sometimes it is just the most of things…..Nutrition.

Your body is complicated. In simple terms, it’s fluid, electrical signals, and chemical reactions. Your body needs the right mix of everything to function properly. The most basic nutrition deficit that we have is potassium. Potassium affects muscle contraction and relaxation. When it is low, muscles tighten and pull your structure (spine) into positions it does not like to be in creating mild pain that won’t go away. It can also lead to muscle strains and pulls.

The solution:

Always try to get your nutrition fro. Food first. I personally use bananas or avacodos every day. Mix and match but try your best to get 100% daily.

The second way is to use stuff like Gatorade or Pedialyte. There are a litney of products on the market. A low sugar solution would be NUUN tablets that dissolve into your water. It’s best to drink this during exercise or right before bed to help with recovery as you sleep.

The final way is suppliments. This should always be a last resort but they can help where basic nutrition fails.

This is a cheap pain relieving solution that will pay dividends. It also very easy to test it out.

Have a great week!

http://www.hadlcenter.com

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Holiday Fun with Massage

As the Holiday’s kick off, we wanted to extend a Fun Date-Night activity to you and your partner. This is a fun 2 hour hands on educational session with one of our expert Massage Therapists.

Your Partner will learn just how easy it really is to give you an hour massage……every night…… for the rest of your life! Call us (682-200-9817 for available times and date or You may purchase a gift certificate online for a later date. Date night is $200.00

As the seasons change, so do your allergies. Many of you suffer in silence without knowing that in one 30 minute session, you could be breathing better!

This painless treatment pays dividends when you can not breathe. Stop suffering and come in today and see one of our experts!