Magnesium ! Dancers Friend or Foe?
- Melissa and Eden
- Mar 7, 2015
- 2 min read
Magnesium is a WOW factor to your body and mind.
Magnesium is a cofactor (helper) in more than 300 enzyme systems that regulate/ control a diverse range of biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation. This means that magnesium is essential in maintaining the health of your bodies differing number of processes.
Magnesium is required for energy production and the processes that lead to energy being produced in the body (oxidative phosphorylation) and the breaking down of sugars. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA and the anti oxidant glutathione.
Magnesium also plays a role in the active transport of calcium and potassium ions across your cell membranes, a process that is important to nerve impulse conduct, muscle contraction, and normal heart rhythm . Because magnesium plays such a vital role in so many biochemical and physiological processes it is important that you get enough from your food sources or supplements.
Magnesium is though of as a macro nutrient along with calcium and phosphorus and we need over 100Mg of each of these per day. The Recommended Daily Intake (RDI) of magnesium is 320-360MG per day for females over the age of 14 yrs and 410-420 Mg for males over 14 yrs.
During Dancing and other exercise Magnesium levels in the blood change, this is possibly because magnesium is being released from storage in your bones and muscles to be used by other tissues, and means that this vital mineral will need replenishing.
Studies have found that athletes that are attempting to maintain low body weight generally get less than 2/3 of the RDI of Magnesium. Many Dancers certainly fall into this category and every effort should be made to maintain a correct balance of nutrients for optimum health and performance.
Magnesium is in many foods. Green leafy vegetables, Legumes, seeds, nuts, whole grains and it can be said that in general foods containing fibre can provide magnesium. Food processing can have detrimental effect on the levels of magnesium of the foods you are eating so fresh and as little processing as possible is best.
Little wonder that magnesium is one of the must have ingredients in supplements, people are even making their own magnesium oil to spray on painful and cramping muscles. But the best way to deal with these day to day ailments is by maintaining healthy levels at all times an a good diet.
Clearly with everything your body needs magnesium for, it is a Dancers friend and absolutely essential in maintaining a healthy body and mind. As your body utilises magnesium to fulfil its incredible role the stores slowly become depleted and must be restocked. As dancers put such extreme stressors on their entire beings it just makes sense to make sure you are getting enough of this essential nutrient.
LIVE TO DANCE. DANCE TO LIVE. DANCE ESSENTIAL.
