Acupuncture & Pain

Interesting article in The Guardian:

http://www.guardian.co.uk/science/2010/may/30/acupuncture-pain-natural-painkiller

Magnesium

Magnesium: The “iron” of the plant world

Magnesium - Mg is the central atom of chlorophyll
It is an important intracellular mineral, involved in hundreds of enzymatic reactions.

Helpful for:
PMS
Stress
Tension (relaxes skeletal and smooth muscles)
Migraines
Asthma
Prevention of coronary artery spasm (angina) and MI (Myocardial Infarction)

Deficiency leads to:
Insomnia
Cramping
Palpitations
Headaches
Hypertension
Osteoporosis
Poor fatty acid metabolism
Kidney and/or gall stones

Negative Interactions:
Oral contraceptives, diuretics, excess trans and saturated fat, too much calcium, chocolate, alcohol, sugar and caffeine all deplete magnesium.

Dosage:
Supplement usually a 2:1 ratio of calcium to magnesium
For best absorption, use Magnesium Citrate, Aspartate or Glycinate, or chelated to amino acids.

Avoid Carbonate or Sulfate forms as too much may lead to diarrhea

Sources:
Dark leafy greens
Nuts
Seeds
Legumes
Whole grains
Avocado
Apricot

Mg can leach into cooking water so use it for your soups...

Calcium

Calcium - How to optimize its intake

A Calcium deficiency can lead to insomnia, muscle cramps, nervousness, irritability & osteoporosis.

Besides bone health, calcium is important in:
Buffering blood PH
Regulating heart & muscle contraction
Improving Nerve conduction
Relieving symptoms of PMS and cramping

Since Iron competes with Calcium for absorption, ideally, one should take them separately.

Vitamin D, magnesium and HCl are also needed for its optimal absorption.

Taking Calcium with breakfast or your morning coffee isn't ideal.
Caffeine, a diuretic, doubles your rate of calcium loss through urine.

Keep in mind that many soft drinks contain not only caffeine but phosphoric acid, which interferes with calcium absorption in your intestines. Diets high in protein and sodium also encourage calcium loss.

It is therefore recommended that one should take Calcium before going to bed or in between meals when the Stomach is more acidic.

Dosage:
1000-1500 mg/day (adults) of citrate, malate, aspartate or gluconate forms that are best absorbed.

(Calcium carbonate such as Tums is slowly absorbed and is missing many other nutrients, and is therefore a poor substitute)


Food Sources:
Dairy, broccoli, cauliflower, peas, beans, nuts, seeds, molasses, citrus, figs, raisins, dried apricots, hard drinking water.


NB:
Rarely, an excess of Calcium in relation to other nutrients can lead to calcification of soft tissue or kidney stones