the top 5 natural muscle relaxers - nutrition for injury ......chronic stress can change the...
TRANSCRIPT
The Top 5 Natural Muscle Relaxers: Everyday Activities, Common Nutrients,
& Easy Lifestyle Changes
From SaltWrap Biolabs
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Muscle Tension: Your Body’s Warning Signal
Muscle tension is a condition in which muscles are semi-contracted for extended periods of time. It’s often caused by the physiological effects of stress, and has some nasty down-stream effects.
Beyond simply feeling uncomfortable and having trouble sleeping, muscle tension is the symptom of a much deeper, more dangerous problem: chronic stress.
Chronic stress can change the body's nervous system by constricting blood vessels and reducing blood flow to the soft tissues—including muscles, tendons, and nerves in the back.
This process causes a decrease in oxygen and a buildup of biochemical waste products in the muscles, resulting in muscle tension and spasms. [1]
When the stress-response cycle occurs too frequently (or dramatically), the body can remain in a state of “emergency readiness”— called Stress-Response Hyperstimulation.
And as we’ll cover in this report, even a low-grade version of this type of hyperstimulation can have cascading negative side effects…
The Nasty Side Effects of Too Much Stress
“Stress” is not just a mental construct—it has real, physiological consequences. In response to stress, the body responds in numerous problematic ways:
PAIN: Stress can change the body’s nervous system function by constricting blood vessels and decreasing oxygenation to nerves—which can cause acute pain in the neck and back.
DANGEROUS HORMONE FLUCTUATIONS: Chronic stress can lead to overproduction of the hormone cortisol. When elevated over long periods of time, cortisol suppresses immune system function, digestive function, and normal growth and repair processes. [2]
HEADACHES: Both migraines and tension-related headaches are associated with chronic muscle tension in the head, neck, and shoulders. [3]
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ANXIETY: The symptoms of stress (including muscle tension) can lead to feelings of anxiety and increases in adrenaline (your “Fight or Flight” hormone).
This leads to the vicious cycle of Stress-Response Hyperstimulation:
The key is to intercept muscle tension by addressing its root cause: lifestyle stressors.
While you’ve no doubt been lectured about managing stress since you were a kid, you may not realize that your everyday routines are likely increasing stress levels and muscle tension.
By following the list below, you can effectively neutralize stress without the use of prescription drugs or making extreme lifestyle changes.
While some of these recommendations involve nutrition and supplementation, you’ll be surprised by how many daily activities are directly related to your levels of tension.
Activating the Two Key Systems
The Sympathetic Nervous System (SNS) stimulates our stress response (also known as “fight or flight” response).
The Parasympathetic Nervous System (PNS) stimulates our relaxation response. It sets in after eating or when you are aroused.
Stress Tension Pain/Anxiety
More Stress More Tension More Pain/Anxiety
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Most people with muscle tension and stress problems (including Stress-Response Hyperstimulation) have an over-productive SNS, and an underproductive PNS.
These two systems are designed to balance each other out: SNS is activated when it is needed for energy (e.g. running from a predator), and the PNS is activated when the body needs to temporarily shut down and recover.
But instead of relaxing around a campfire before dozing off each night (which would allow our PNS to kick in naturally), our routines prevent the PNS from doing its job.
The fundamental aim of this report is to “hack” the PNS—and ensure your body balances out its stress response with equal amounts of relaxation response.
The Top 5 Natural Muscle Relaxers: An
Unconventional—But Smart—Approach
The most easily implemented approaches are listed here first. The degree of
effectiveness (of each) is really dependent on individual factors.
Start with #1 and work your way down the list:
1. Hacking Your Parasympathetic Nervous System
As you now know, activating the PNS should be your primary aim when
combatting muscle tension and stress.
The good news is that you can activate it almost instantly, thanks to the
vagus nerve…
The vagus nerve is the longest cranial nerve, and carries sensory
information from your brain to many organs, including the heart and lungs.
It is responsible for signaling the heart to slow down and the lungs to
breathe more deeply, which promotes calmness and relaxation.
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When the Sympathetic Nervous System is over-productive, this nerve is
inhibited.
And sustained inhibition of the vagus nerve has been associated with stress,
anxiety and even depression. [19]
The good news is that you can manipulate your vagus nerve’s function.
All it takes is focus on your breath.
By breathing deeply, rhythmically—and focusing on a long exhale—you can
instantly improve “vagal tone”.
This is a key reason why yoga and meditation have so much scientific
evidence for relaxation and stress relief.
Multiple studies have shown that slow exhalation triggers your PNS—
decreases blood pressure, reduces feelings of anxiety, improves emotional
control, and even boosts your pain tolerance. [18,19]
And most importantly, it lowers cortisol and induces relaxation.
Here’s how to put it into action:
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Sit in a comfortable, upright position.
Start your breath by inhaling through your nose for a count of five seconds.
Pause shortly after completing your inhale, then exhale slowly through your
mouth—continuing to push air out gently for a count of ten seconds.
Focus on pushing the air out with your stomach (as opposed to using only
the throat muscles).
Repeat this for 5-10 breath cycles.
You’ll be amazed at how quickly you can “feel” the relaxation response kick
in. With practice, you’ll be able to call on this whenever you need it—
whether before bed to induce sleep, or during a stressful situation to keep a
cool head.
(A word of caution: Stop if you feel light headed or dizzy. And never do
this when driving, operating machinery, or in a swimming pool or bath. If
you listen to your body and stop when you feel uncomfortable, you
shouldn’t have any problems. But deep breathing can lead to fainting, so
please use caution when doing this.)
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2. Stand Up
We lose two hours of life for every hour we sit…
These words came from Dr. James Levine, author of “Get Up!”—a book
about how chairs (and the modern desk job) are slowly killing us.
Dr. Levine argues that sitting for extended periods of time goes against our
biology, causing a whole host of health problems, including:
Reduced caloric expenditure and weight gain
Increased risk of heart disease, diabetes, and premature death
Impaired mobility and flexibility
Back pain and posture imbalances (that lead to injury and additional
pain)
But sitting also has more immediate negative side effects:
The muscles in your lower back (particularly the erector spinae
muscles that run parallel to your spine) are strained when sitting for
extended periods of time.
These small, supportive muscles are not designed to carry your upper
body’s entire load.
When sitting—especially if you are hunched forward slightly (as most
people do)—these small muscles are stretched and strained beyond
their limits.
The abdominal muscles and hip flexors become shortened and weak
from sitting.
Most people sit with a slight forward head protrusion, placing undue
stress on the neck which causes neck pain and tension.
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And sitting in general creates an unnatural weight distribution that
leads to pain and nerve problems.
"If you are sitting down with bad posture and you're slouching, you can
only handle 20 minutes of that before it deforms your ligaments," says New
York City chiropractor, Dr. Jan Lefkowitz.
The good news? You already know what the solution is: get up and
move.
If you experience muscle tension frequently—even if it’s only in the
evening—then start with this simple practice:
If your job or lifestyle requires you to sit for several hours during the day,
take a five-minute break once every hour. Use this time to move around,
and actively stretch the front of your shoulders and hip flexors.
Use the yoga pose Warrior One to simultaneously lengthen all the muscles
that are shortened by prolonged periods of sitting.
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Beyond just muscle tension, research indicates a strong correlation between
sitting (i.e. sedentary lifestyle) and high levels of anxiety.
And it gets worse if you combine sitting with electronic devices…
3. Power Down
Have you ever been sitting in front of a computer late at night (or worse—
looking at your cellphone in bed), when suddenly you realize your entire
body is tense?
Total body tension and restlessness is a common complaint of late night
tablet and Kindle readers.
There are a couple reasons for this:
(1) Reading e-books or looking at digital screens before bed reduces the
production of melatonin—an important sleep hormone—and disrupts your
circadian rhythm, according to a recent Harvard University study. [4,5]
(2) Use of mobile phones, laptops, and other digital screens at night has
been linked to increased stress, depression, and fatigue.
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One theory is that digital device usage cultivates a shorter attention span
and causes our attention to bounce around sporadically, thus raising stress
levels.
But research also shows that too much screen time damages the brain. In
extreme cases of internet addiction, heavy screen time is linked to
structural changes in regions of the brain that control emotional
processing, decision making, and cognitive control. [6]
And the most frightening potential side effects are linked to EMF
(Electromagnetic Fields) created by digital devices.
Joe Hall is the founder of Clarus Systems in San Clemente California. For
the past 20 years, he has explored the effects electromagnetic field (EMF)
radiation on human.
Joe’s research team at Clarus Systems has found links between increased
EMF exposure and stress—and specific effects on the pineal gland, which
controls melatonin production. [20]
Because all products that use electricity emit some level of EMF, it’s
impossible to avoid. But reducing your exposure before bedtime could
improve your stress levels and allow your body to produce the hormone
melatonin naturally.
Could too much screen time be rewiring our brains (for the worse)?
Possibly.
Whatever the case, it’s clear that powering down devices early in the
evening is your best bet.
Though it feels like stress-relief when you plop down in front of a computer
or TV… even a few minutes of screen time before bed can negatively impact
your sleep and disrupt your natural hormone levels—
so aim to set alarms, plug in chargers, and power down devices at least
two hours prior to bed.
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4. Eat and Drink for Relaxation
After shoring up your habits around breathing, moving, and using
technology… you should start looking at what goes in your mouth.
In fact, the very first thing you should think of when you suddenly realize
you’re tense… stressed… and generally feel like crap… is water.
According to renowned fitness expert and celebrity fitness trainer Joel
Harper, 85% of headaches are caused by dehydration. And, muscle tension
results when there is not enough water inside the cells of the muscles. [7]
There are two main mechanisms that cause this:
(1) Inadequate blood supply: Dehydration impairs your body’s ability to
deliver blood to your extremities, which can produce cramp-like pain and
tension. [8,9]
(2) Mineral depletion: Dehydration results in the elimination of electrolytes
including potassium, calcium, magnesium and sodium. Severe muscle
tension and cramps could be a warning sign that your body is dangerously
low on one or more of these electrolytes, which can lead to impaired
metabolic function and even death.
You may have heard the saying… ‘by the time you’re thirsty, you’re already
dehydrated.’
This is true, to some degree, but often dehydration symptoms are more
subtle.
The two most common are tension headaches, and dry skin (especially in
the hands). If you experience either of these, immediately drink 8-12
ounces of cold water.
While there is some debate over how much water you should drink on a
daily basis, the exact amount is highly individual. You’re better off listening
to your own body and ensuring you drink adequate water (enough to
quench your thirst) throughout the day.
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Then, supplement with extra water as needed when you experience muscle
tension, tension headaches, fatigue or dry skin.
Avoid these trigger foods:
(1) Caffeine: While caffeine has numerous health benefits when consumed
in moderation, it can cause excessive electrolyte loss in some people. If you
are experiencing tension (or a surge in stress levels), check your caffeine
intake and back off until your symptoms subside (limit of one 8 oz. cup of
coffee, tea, or other caffeinated beverage per day until symptoms subside).
(2) Alcohol: Also related to fluid and electrolyte balance, consumption of
alcohol can lead to the same side effects as caffeine. And alcohol
consumption has negative effects on the limbic system, which regulates
emotions and mood. [17]
Like late night TV, having a few drinks might feel like it relieves tension,
but it actually sets you up for more tension and stress later.
Dial back alcohol intake (to one drink or less per night) if you are
experiencing muscle tension.
(3) Gluten-Containing Foods: A recent study at the University of
Maryland’s Center for Celiac Research showed that people with a sensitivity
to gluten had an inflammatory reaction to gluten-containing foods, leading
to headaches and systemic pain level increases (among other symptoms). [10]
If you’re wondering if gluten-sensitivity in non-celiac people exists, here is
a quote from Alessio Fasano, medical director of the University of
Maryland's Center for Celiac Research:
"For the first time, we have scientific evidence that indeed, gluten
sensitivity not only exists, but is very different from celiac disease.”
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If you aren’t sure if you are sensitive to gluten, try removing all gluten
containing foods from your diet for two weeks. Then, slowly add them
back in one at a time, paying careful attention to your levels of tension,
stomach discomfort and overall pain levels.
Consume plenty of these tension-relieving foods and drinks:
(1) Coconut Water: Popular for good reason—coconut water packs a
nutritious punch of vitamins and minerals, with less sugar and calories
than sports drinks. When you are active, losing water through sweat, or are
experiencing muscle tension—reach for a serving of natural coconut water
to quench your thirst.
If you don’t have raw coconuts handy, Vita Coco Brand offers a natural
version with minimal additives.
(2) Pickle Juice: If you are really locked up (and can stomach the taste),
reach for pickle juice. Drinking just one or two ounces of pickle juice can
stop cramping in less than two minutes (we like Pickle Power).
(3) Blueberries, tart cherries, and other dark-colored fruit: Blueberries
and cherries have shown recuperative effects and reductions in delayed
onset muscle soreness (DOMS). These fruits have nutrients that help speed
the elimination of waste products produced in the body.
(3) Alkaline Foods: Though your body is incredibly adept at maintaining
pH levels (despite popular opinion), eating more alkalizing foods can help
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your body manage inflammation efficiently. Your best bet is to balance out
all acid-containing meals with alkaline foods.
Each time you eat meat or dairy, be sure to include at least two servings of
dark, green vegetables which have high alkaline levels. Use dark lettuce,
broccoli, sea vegetables, brussel sprouts, spinach and kale.
Also, reduce your intake of side dishes that contain added sugar, white flour
and grains—and substitute legumes, vegetables, and low-glycemic fruits
instead.
These foods are high in a vital mineral that you are likely deficient in right
now.
While balancing mineral intake and electrolytes is crucial to maintaining
health, you can almost instantly relax your muscles by consuming this
“missing mineral”…
5. The Missing Mineral
A 2012 study from The International Life Sciences Institute revealed that
nearly 48% of the U.S. population consumes less than the required
amount of this mineral from food—that is, the minimum amount to
prevent disease! [11]
If you are deficient in this mineral, you may experience:
Anxiety and depression
Behavioral disturbances
High blood pressure
Type II diabetes
Respiratory issues
And even reductions in memory and cognitive performance…
There are numerous life-threatening diseases associated with this
deficiency, but it can also show up in subtler ways:
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Fatigue and muscle weakness
Muscle tension
Impaired muscle recovery and protein synthesis
Muscle cramps
Chronic back pain
Insomnia
Food cravings
Tremors
Nausea and dizziness
Bottom line: if you are tense and tight, you’re likely deficient in the mineral
magnesium.
There are three key reasons almost everyone in the U.S. has been affected at
some time by magnesium deficiency:
First—the Standard American Diet (S.A.D.) is low in magnesium. That is,
processed and packaged foods have lower amounts of magnesium than
whole food sources.
Second—we’re eating more sugar than ever, which requires magnesium
metabolism in order to be processed.
And third—we’re increasingly stressed out. The hormone production that
accompanies stress requires high levels of magnesium, and stressful events
can deplete magnesium stores.
You can (to some degree) prevent this by eating magnesium rich foods
grown in organic soil that has not been depleted of magnesium yet.
This is tough, but not impossible.
(See list of foods with high level so magnesium below.)
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However—the more realistic scenario is that you find yourself occasionally
deficient in magnesium.
Because magnesium is used in over 300 biochemical processes—it’s
constantly being ingested, absorbed, stored and used up.
After a grueling workout, a day in the heat, or a stressful week (or night of
partying), you’ll likely be deficient in this important mineral.
That’s when headaches and tension show up, energy levels drop, and your
body just doesn’t operate on all cylinders.
This is why magnesium supplementation has skyrocketed in popularity in
the last few years. But not all magnesium supplements are created equal.
Studies show that a specific type of magnesium—magnesium glycinate—
is more bioavailable. [13]
Because it’s better absorbed into the intestinal walls, it’s less likely to cause
diarrhea like other common forms (such as magnesium oxide). [14,15]
In several studies, magnesium glycinate has proven to be an effective
therapeutic intervention for chronic pain (back pain), muscle tension,
anxiety, and even depression. [15,16]
Foods with High Magnesium Levels
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Studies show that around 300 mg of magnesium glycinate is necessary to
receive the therapeutic effects demonstrated in studies. You can take it in
capsule, liquid, or topical gel form daily—or as needed to relieve pain and
muscle tension.
Conclusion
Use the power of controlled breathing…
stand up (and move frequently)…
power down your devices at least two hours before bed…
stay hydrated and avoid foods that trigger inflammation and
stress…
and make sure you get enough of the vital mineral, magnesium.
When you focus on these everyday activities first, you’ll be able to identify
and solve your muscle tension problems—without resorting to prescription
meds—and without letting your stress levels get away from you.
There’s no way to avoid stress completely.
But arming yourself with these everyday muscle relaxers is a battle-tested
approach to staying relaxed, stress-free and healthy.
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Citations
1. http://www.apa.org/helpcenter/stress-body.aspx
2. http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-
20046037
3. http://www.mayoclinic.org/diseases-conditions/tension-headache/symptoms-causes/dxc-
20211470
4. http://www.medicaldaily.com/e-books-are-damaging-your-health-why-we-should-all-start-
reading-paper-books-again-317212
5. http://www.health.harvard.edu/press_releases/light-from-laptops-tvs-electronics-and-
energy-efficient-lightbulbs-may-harm-health
6. https://www.psychologytoday.com/blog/mental-wealth/201402/gray-matters-too-much-
screen-time-damages-the-brain
7. http://www.huffingtonpost.com/2014/01/03/lesser-known-symptoms-of-
_n_4537663.html
8. http://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes/dxc-
20186052
9. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2231307/
10. http://www.wsj.com/articles/SB10001424052748704893604576200393522456636
11. http://www.ncbi.nlm.nih.gov/pubmed/22364157
12. http://www.ncbi.nlm.nih.gov/pubmed/22364157
13. http://www.nutraingredients-usa.com/Markets/Magnesium-sales-to-surpass-calcium-
sales-by-2020
14. http://www.ncbi.nlm.nih.gov/pubmed/16548135
15. http://www.omicsgroup.org/journals/rapid-resolution-of-chronic-back-pain-with-
magnesium-glycinate-in-a-pediatric-patient-2167-0846.1000101.php?aid=3932#8
16. http://www.ncbi.nlm.nih.gov/pubmed/16542786
17. https://www.niaaa.nih.gov/alcohol-health/alcohols-effects-body
18. http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-
helps-quell-errant-stress-response
19. Cuddy, Amy. Presence. http://amycuddy.com/presence/
20. http://www.consumerhealth.org/articles/display.cfm?ID=19990303201129
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