Article Learning Objectives & Outcomes (ALOs):

  1. Examine the effectiveness of magnesium as a health supplement

  2. Inform audience of magnesium’s role in relaxation and stretching

  3. Improve flexibility 

  4. Stimulate a healthy mind, body, and life while promoting an independent lifestyle.

Be sure to join me for some therapeutic stretching at the bottom of the page 😊

The Essential Role of Magnesium for Older Adults and Those with Disabilities

As we age or face physical challenges, our bodies require specific nutrients to maintain optimal health. Magnesium is one such nutrient, essential for over 300 biochemical processes, including muscle and nerve function, regulating blood sugar levels, maintaining blood pressure, and supporting bone health. According to the National Institutes of Health, “Magnesium is indispensable for energy production, muscle relaxation, and maintaining a steady heart rhythm.” Ensuring adequate magnesium intake becomes increasingly important for older adults and individuals with disabilities, who may face additional health challenges that require this vital mineral.

The Importance of Magnesium After a Traumatic Brain Injury (TBI)

For individuals recovering from a Traumatic Brain Injury (TBI), magnesium plays a critical role in supporting brain health and overall recovery. Dr. Carolyn Dean explains, “Magnesium is often deficient in people with brain injuries, yet it’s crucial for reducing inflammation and supporting cognitive function.” After a TBI, magnesium can help manage symptoms such as muscle stiffness, anxiety, and sleep disturbances, making it an essential component of the recovery process.

 

Foods rich in Magnesium include:

Foods rich in Magnesium include: 

Magnesium and Muscle Health for Older Adults

For individuals with disabilities, particularly those dealing with spasticity and the risk of contractures, magnesium offers significant benefits in managing muscle tightness and promoting flexibility. Magnesium plays a vital role in regulating muscle contractions and supporting relaxation, which is essential for mitigating spasticity and preventing contractures. As people age or face disability-related challenges, magnesium helps reduce muscle stiffness and prevent the shortening of ligaments by facilitating better muscle function and relaxation. This mineral aids in maintaining proper posture and alignment, which is crucial for preventing physical deformities and enhancing mobility. By ensuring adequate magnesium intake, individuals can better manage tight muscles, support muscle recovery, and reduce the risk of developing contractures, ultimately contributing to improved physical comfort and function.

“To complement these benefits, incorporating regular stretching exercises can further enhance flexibility and prevent contractures. Let’s explore some effective stretching techniques to help manage and alleviate these issues.”

-Mayo Clinic

Managing Stress and Anxiety in Later Life with Magnesium

For the elderly, who may already be facing challenges with eyesight, ensuring adequate Vitamin A intake can help delay or prevent these degenerative conditions. Disabled individuals, particularly those with mobility impairments, often rely heavily on their visual senses, making eye health even more critical. Foods rich in beta-carotene, such as carrots, sweet potatoes, and dark leafy greens, convert to Vitamin A in the body and support overall eye health, protecting against oxidative stress and maintaining visual acuity.

The Role of Magnesium in Supporting Cognitive Function and Reducing Brain Swelling

Cognitive decline and memory issues are common concerns for older adults, especially those who have experienced a TBI. Magnesium’s anti-inflammatory properties can help protect the brain from further damage and support cognitive function. Research published in Neuroscience Letters indicates that “magnesium supplementation can reduce brain swelling and improve neurological outcomes in people recovering from brain injuries.” For older adults, maintaining adequate magnesium levels can be a key factor in preserving cognitive health.

The stretches below are designed improve flexibility & comfort for those of us with Mobility complications!

Seated Figure Four Stretch:

Trunk Extension

Seated Knee to Chest Pose:

Hands on head, back straight, open elbows:



Bibliography

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

National Institutes of Health. “Magnesium: Fact Sheet for Health Professionals.” NIH Office of Dietary Supplements.

Dean, Carolyn. The Magnesium Miracle. Ballantine Books, 2017.

Frontiers in Neuroscience. “Neuroprotective Effects of Magnesium in Traumatic Brain Injury.” Frontiers in Neuroscience.

The Journal of Physiology. “Magnesium and Muscle Function.” The Journal of Physiology.

Deans, Emily. “The Role of Magnesium in Psychiatry.” Psychology Today.

Neuroscience Letters. “Magnesium’s Role in Reducing Brain Swelling After TBI.” Neuroscience Letters.

Brain Research. “Magnesium’s Impact on Cognitive Function After Brain Injury.” Brain Research.

Hyman, Mark. “Magnesium: The Most Powerful Relaxation Mineral Available.” Dr. Mark Hyman.

Magnesium and Aging. “Aging and Magnesium Levels in the Body.” Journal of Aging and Health.

Harvard Health. “Why Magnesium is Essential for Older Adults.” Harvard Health Publishing.

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Appendices

Magnesium is a vital nutrient that the human body requires in order to function healthily. It’s important for a range of bodily processes, including regulating nerve functions, blood sugar levels, blood pressure, and making protein, bone, and DNA. It’s one of the 24 essential vitamins and minerals critical for a healthy body.

Magnesium cannot be produced by the body itself – in other words, it needs to be sourced elsewhere, such as from food or supplements. The levels of magnesium needed for each person varies on gender, age and size. However, when a Traumatic Brain Injury occurs, magnesium becomes a nutrient you should strive for with its many mental and physical health benefits.

Many ordinary people today use Magnesium supplements to help with their energy, flexibility, muscle strength, and even sleep or stress management. In particular, people who have a love for fitness or sports take regular Magnesium tablets to assist with recovery and performance.

[youtube https://www.youtube.com/watch?v=1ujevUNrlSM&w=560&h=315

 

Following a traumatic brain injury, the side effects of anxiety, stress, brain swelling, cramping and tightening of muscles, stiff muscles, and insomnia are quite possible.

That’s where magnesium comes in to save the day.

 

 

 

 

Considering magnesium can assist with flexibility and loosening tight muscles, increasing your magnesium intake after a traumatic brain injury can likely help alleviate your stiff, cramped muscles.

Low magnesium levels can also cause a large build-up of lactic acid, which results in workout pain and tightness.

Taking magnesium for this particular problem allows your muscles to relax correctly before and after exercise.

 

 

 

Magnesium can also help to control stress hormones. Serotonin, in particular, depends on magnesium for production.

This is responsible for relaxing your nervous system and encouraging positive moods, thus stabilizing you mentally.

Low magnesium levels are linked with anxiety behaviors and heightened stress – all the more reason to ensure you are taking in adequate amounts after your injury.

from a traumatic brain injury.

It increases cardiac output and cerebral blood flow. When the body has appropriate levels of it circulating throughout the body, people can experience improved neurological and cognitive outcomes.

It has also shown to possibly reduce pain intensity and headache severity.

 

Serotonin also helps encourage a good night sleep. Low magnesium levels can affect the sleep-regulating hormone melatonin, too.

Insomnia is indeed a common symptom of magnesium deficiency seen in many people today. They experience restless sleep and constant waking during the night, which leads to unhealthy sleep.

By maintaining the correct magnesium levels, people can enjoy deep, undisturbed sleep. Along with the melatonin, magnesium plays a role in maintaining healthy levels of “GABA” which is a neurotransmitter that promotes optimal sleep quality.

 

Magnesium can be taken in the form of a tablet supplement, but there are many magnesium-rich foods that can be incorporated into your daily diet, as well.

Try this list of power foods to hit your daily magnesium intake.

Dark leafy green vegetables
Flax seeds and pumpkin seeds
Almonds
Seaweed
Brown rice
Avocado’s
Walnuts, cashews, pecans

 

Magnesium Cream: Magnesium cream delivers the nutrients full spectrum of benefits, soothes muscle tension and increases flexibility in the applied area.

Magnesium Oil: Magnesium oil is  a no mess, easy-to-absorb, form of magnesium that may be able to raise levels of this nutrient within the body when applied topically to the skin.

 

Ensuring that you have optimal levels of magnesium is the first step towards a healthy recovery following TBI.

It will help your muscles improve in flexibility, reduce pain, balance hormone levels, encourage positive moods, and sleep more soundly.

 

 

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