Why Magnesium Is the Mineral Must-Have for Healthy Bones + Muscles

Vital to bone and skeletal muscle function, Fusion Health’s Naturopath and Holistic Nutritionist, Erika Morvay asks if we’re getting enough magnesium.

It’s the major mineral bones and muscles love you for but there’s a chance you’re not getting enough. A recent study from the University of East Anglia (UK) found achieving an appropriate intake of magnesium in the diet was associated with significant improvements in bone and muscle health.

Researchers analysed the relationship between dietary magnesium and bone and skeletal muscle in over 150,000 men and women, between 32 and 72 years, discovering a clear relationship between higher magnesium intake and improvements in muscular strength bone mineral density.

But why magnesium?

Magnesium is an essential mineral involved in more than 300 essential metabolic reactions including energy production, nerve function, DNA and protein synthesis, as well as muscle contraction and the structural integrity of bones.

In middle and older age, bones and muscles weaken and subsequently there is a higher risk of falls, frailty, loss of muscle mass and strength, and fractures. Whilst exercise, especially weight bearing exercises, are vital to support bone and muscle health, diet directly impacts the health of all body tissues, including bone and muscle.

Are we getting enough?

Unfortunately, the Australian Bureau of Statistics (ABS) reports there is a high prevalence of inadequate magnesium intake across the population. In a 2011-12 survey, one in three people aged over two years did get enough in their diets however inadequate intake was most likely in those over nine years old, with 61 per cent of boys and young men aged 14 to 18 years consuming less than their requirements, and 72 per cent of girls of the same age.

Magnesium can easily be included in the diet as it is found in a diverse array of plant and animal foods. Most green vegetables, especially leafy vegetables, legumes, peas, beans and nuts are rich sources, as are some shellfish and spices. Unrefined cereals provide a moderate amount, but highly refined foods, including flours, fruits, oils and fats contribute little and many Australians now choose to take a magnesium supplement.

What does it all mean?

The authors of the UK study concluded that it is likely to be important to consume sufficient magnesium, as well as protein, for the health of skeletal muscle, and calcium for bones. An ageing population Australia may be but a healthy and active lifestyle well into old age is aspired to by many. Getting enough dietary magnesium therefore plays an important role not only in musculoskeletal health but in maintaining the health of the Australian population.

 

Always read the label. Use only as directed. If symptoms persist consult your healthcare practitioner.

 

 

 

 

 

The post Why Magnesium Is the Mineral Must-Have for Healthy Bones + Muscles appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/wellness/why-magnesium-is-the-mineral-must-have-for-healthy-bones-muscles

ASOS have launched ASOS 4505 today!

Stop what you’re doing, get your credit card ready (or hide it…) because ASOS have launched ASOS 4505 today. Featuring high-quality performance wear inspired by the very latest trends, we now have another oh so cool reasons to get active.

With styles that give us that UK street vibes, pops of colour (yes to yellow tights) and prices that begin at $20, it would be rude not to.

Check out more here and let us know which pieces  you want.

The post ASOS have launched ASOS 4505 today! appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/fashion/asos-have-launched-asos-4505-today

Natural Ways to Whiten Teeth

Natural Ways to a Bright White Smile

Dr Lewis Ehrlich

Around 70% of patient’s that come through our practice express concern about the colour of their teeth. A white, bright smile is often considered a sign of good health and can give an individual enormous self-confidence.  The countless whitening toothpaste, strips and gadgets on the market show just how much of a priority a bright smile is to so many. Unfortunately, a lot of DIY products have minimal benefits and can often result in sensitive teeth and more issues down the line. As a result, more and more people are looking for natural alternatives for tooth whitening.

The low down on tooth discoloration

Teeth become discoloured, turning yellow or brown due to stains that develop on both the outer surface of teeth (the enamel) as well as deeper in the tooth structure. Underneath the white enamel is a darker layer called dentine, which can become more visible when enamel gets thinner.

Some of the most common reasons for stained teeth and thinning enamel are: smoking cigarettes; drinking teas and coffee; red wine; consuming refined sugars and acidic foods and beverages; acid reflux; tooth grinding; antibiotic use; excessive fluoride when you are a child; mouth-breathing; ageing; and dry mouth.

Managing expectations with whitening

Everyone has a different whitening potential. Some people can only whiten their teeth very marginally, whilst others whiten their teeth very quickly and effectively. This is important to remember before creating expectations that cannot be met.

Ways to maintain the colour of your teeth and whiten them naturally

1. Avoid foods and habits that expose the teeth to dark compounds found in products such as coffee, tea, wine, green juices and tobacco.
2. Practice good oral hygiene. This means brushing and flossing daily to protect against tooth decay and gum problems. Regular 6 monthly cleans will also ensure your teeth are cleaned and receiving the professional care they need to avoid tooth decay and gum disease. If you consume a lot of coffee, smoke cigarettes or consume a lot of pigmented foods, professional cleans may need to be performed more frequently.
3. Consume foods that are high in vitamins and minerals. This not only helps to promote healthy teeth, gums, it also assists with keeping teeth white. Minerals and vitamins such as Vitamin C, Vitamin D, vitamin B and iron are all important for good tooth and gum health as well as eating a diet rich in good quality proteins, good fats (especially fat-soluble vitamins A, D, E and K) and a rainbow of fruits and vegetables.
4. Practice oil pulling. Oil pulling is the practice of swishing oil extracted from edible sources in the mouth in order to cleanse it of bacteria, fungus, and other disease-causing organisms. It is thought that the oil collects these noxious agents during the process and rids the oral cavity of them when expelled. To conduct oil pulling therapy, adults generally take one tablespoon of oil (children under the age of 15 can take one teaspoon) into the mouth and swish it around their teeth for 10 to 15 minutes before expelling it. The therapy should be performed on an empty stomach in the morning and followed by brushing.
5. Hydrogen Peroxide and Baking Soda. Mix a small amount of hydrogen peroxide with a small amount of baking sodain order to make a paste that helps remove more plaque from teeth. Baking soda can be very abrasive to the teeth so be careful that you have enough hydrogen peroxide mixed into the baking soda and always use a baking soda with the smallest particle size possible.
6. Activated charcoal. There are many toothpastes on the market that have showed some promise for tooth whitening. But be aware that if there are fillings present on the front teeth, they can stain the margin between the filling and tooth surface giving the teeth a grey appearance which is difficult to remove.

NOTE: it is important to remember that very few comprehensive studies have been done on the effectiveness of natural products when it comes to tooth whitening. Thus, much of the evidence is largely anecdotal. Always consult your dentist before proceeding with any whitening options.

Dr Lewis Ehrlich is a holistic dentist at Sydney Holistic Dental Centre

For oral health updates follow @doctor.lewis

To sign up to Dr Lewis Ehrlichs newsletter and to read his blog visit www.drlewis.com.au

 

 

 

 

 

 

 

 

 

 

The post Natural Ways to Whiten Teeth appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/live/beauty/natural-ways-to-whiten-teeth

5 Ways to Keep Your Resolutions in 2018

January has passed by a little too quickly for our liking, and maybe those resolutions/goals/wishes are starting to slide as well… Ben Lucus owner and co- founder of Flow Athletic has given us his tips to keeping them on track!

Set an Achievable Goal

This is rule number 1. If your goal is not achievable and if you have no way of measuring your success then it will be difficult to stick to your plan.

When setting yourself goal, remember to set something positive that will keep you motivated to keep training, saving etc.

If your goal is a big goal, ie. lose 20kg in a year, make sure that you set up little goals so that you can celebrate your milestones along the way. Having little wins is a good way to keep you on track to achieve the big goal.

To set an achievable goals follow the HARD goals formula. To achieve a goal it needs to be:

Heartfelt

Animated

Required

Difficult

Also make sure that you TRACK IT.

If you have specific goals, it makes sense to track your exercise, steps, diet and nutrition to keep you on track and to measure your results.

Fitness trackers such as the Apple Watch or STRIIV helps you track everything from food eaten to calories burned, how much sleep you are getting in real time, your heart rate and it even reminds you to take any medications/ supplements needed. Tracking these results will make a huge difference to people’s health, especially if they want to be aware of everything they are doing to improve their results.

Make a Plan

So you have decided to prepare for a marathon in 2018, save money, eat clean etc. Start doing your research and make yourself a plan to help you achieve it.

Having a plan and a purpose is a good way to keep you on track!

Have a Back Up Plan

You slept in, you had a busy day at work, you missed the gym, but all is well because you have a 10-15 minute session that you can quickly do at home so no matter what, you won’t break your perfect habit of moving your body every day.

Here is an example for you:

Do all of these exercises in succession and you will be doing 6 x rounds.

Start with 12 reps of each, then each round drop down by 2 x reps. So 12 reps, 10, 8, 6, 4, 2

• Burpees- I like starting with burpees because they get your heart rate up and will wake you up pretty quickly! They also work your full body
• Air Squats
• Half Burpee
• Push Ups- knees or toes
• Crunches or Russian twists
• Alternate Lunges

If you have more time, then do around round of this workout but this time start at 2 reps and work your way up to 12

Avoid The ‘All of Nothing’ Approach

Resolutions are good for getting yourself on track to develop lifestyle change, but it’s a process, so you need to stick to it, even if you fail once or twice. Remember that if you have a slip up, that is not an excuse to give up on the entire goal.

Don’t be too hard on yourself. If you really want to make a change, stick to it.

Do Something You Love

Don’t love to run? No worries! Don’t love HIIT training? Also no problem.

If you’re bored of your 2017 workout routine, change it up and try something new. It is the New Year after all. We are spoilt for choice in Australia with so many ways to train, plus there are lots of fitness events on all the time. Training should be a celebration of what your body can do, not a punishment. Keep it fun!

In January and February we are hosting a Nightclub Spin and Flow After Dark silent yoga disco and it’s all in the name of PRIDE so many such you wear some colour and shine!

Also consider signing up to a fun run or an obstacle course so that you have something to train for.

 

ABOUT BEN LUCAS

Ben is the owner and co- founder of Flow Athletic, an incredibly successful yoga and fitness studio based in Paddington. It is now known worldwide and they have a lot of internationals coming in to try out their classes. He was also named one of the 2017 ‘Men of Influence’ by Men’s Style magazine.

Ben also came up with the innovative Flow After Dark silent yoga disco concept in 2016, which has now held 9 sold out events across Sydney, Melbourne and Brisbane. He has also created the Nightclub Spin, Sofa 2 Surf and 30 Days Clean concepts which are always huge hits and generate a lot of interest within the media.

In 2015 Flow Athletic won the Telstra Small Business of the Year Award and last year he was also profiled in the Optus business feature

Prior to getting into the fitness industry, Ben was a professional NRL player for the Cronulla Sharks and a number of other teams. After finishing his stint with the NRL, he went on to own three very successful personal training studios and during that time he also turned to Ultra Endurance running.

In the space of 5 years, he ran 35 marathons and 5 ultra marathons all over the world. Due to his interest in running, he then went on to train up 101 non- runners to run and complete their first marathon! A challenge he said he probably won’t take on again, however as a result Sofa2Surf was born.

 

Instagram: here

Flow Athletic website: here

 

 

 

 

The post 5 Ways to Keep Your Resolutions in 2018 appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/expert-contributors/5-ways-to-keep-your-resolutions-in-2018

30 MINUTE MOOD BOOSTING TABATA INSPIRED WORKOUT

30 minutes of any form of activity that gets your heart rate up and stimulates the dopamine receptors will release endorphins to make you feel good.

According to Collective Wellness Group Wellness Director, Dan Conn, it can be a brisk walk on the beach, kicking the footy in the park, or boxing – any movement that gets your heart pumping!

We’ve put together a 30 minute sweat session that will not get monotonous or boring – thanks to its Tabata format.

“Anyone can spare 30 minutes to train, and Anytime Fitness is the perfect place to set up your own tabata circuit as each gym has excellent training facilities, available to members 24/7, says Dan.

The workout Dan has put together below requires no equipment at all, all you need is your own body, and some determination to sweat and smile!

1. Jumping Jacks (3 minutes)
2. Push-ups (3 minutes)
3. Burpees (3 minutes)
4. Body weight squats (3 minutes)
5. Mountain Climbers (3 minutes)
6. Russian Twists (3 minutes)
7. Jumping Lunges (3 minutes)
8. Lateral Slides (3 minutes)
9. V Snaps (3 minutes)
10. Moving Plank (3 minutes)

What is Tabata?

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes, coming to the conclusion that high-intensity interval training has more impact on both the aerobic and anaerobic systems.

The structure of the program is as follows:

• Workout hard for 20 seconds
• Rest for 10 seconds
• Complete 6 rounds of each exercise (3 minutes work)

You can do pretty much any exercise you in this format. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups, you can even incorporate weights, your imagination is the limit.

The post 30 MINUTE MOOD BOOSTING TABATA INSPIRED WORKOUT appeared first on Fitness In The City.

source http://fitnessinthecity.com.au/move/fitness-move/30-minute-mood-boosting-tabata-inspired-workout