24 February 2014

Is magnesium cramping your style?

Many people I have helped over the years have suffered from muscle cramps. So many said they were attempting to treat them with common salt. However, in my experience salt does little, while magnesium often works wonders.

But then magnesium does much, much more. So this week, off we go, Out on a Limb to examine this hugely significant mineral, how it works, where it comes from, what it does and why it may well be one of the most useful supplements to consider taking.

But first





Thought for the day

The whole problem with the world 
Is that fools and fanatics are so certain of themselves, 
And the wiser full of doubts

              Bertrand Russell








Magnesium functions
Magnesium is one of the most common elements in the world and in our bodies. It has many functions, perhaps the most significant being to do with enzyme activity, energy production, muscle activity and nervousness.

Magnesium is essential for the healthy function of the enzymes and co-enzymes that are essential for energy production throughout the body. It is also plays a vital role in relaying nervous impulses across the synapses (gaps) between our nerve cells and is crucial for healthy bone development and on-going bone metabolism.

Healthy muscle function including contraction relies on adequate magnesium and it is important for exercise performance.

Magnesium plays an important role in the prevention of osteoporosis, cardiovascular disease and diabetes.  Magnesium supplementation is well known for its use in the prevention and treatment of atrial fibrillation.

To date studies have been inconclusive about the role of magnesium in lowering blood pressure, although a recent meta-analysis suggests magnesium supplements may have a small but significant effect in lowering blood pressure.

Stress burns up magnesium and in turn low magnesium aggravates the adverse consequences of stress. - both physically and psychologically. Anyone with irritability, anxiety or depression would be wise to consider their magnesium levels. The stress of surgery or chronic illness also warrants consideration of extra magnesium.

Magnesium deficiency
Fact is most Australian and New Zealand soils are naturally deficient in magnesium. This deficiency flows through into our food chain, meaning many people are low in this crucial element. Add to this another fact – a junk food diet, high in processed foods and short on vegetables is even lower in magnesium and it is no wonder so many people are magnesium deficient.

In the USA, it is claimed that the average adult obtains only 66% of the daily requirement for magnesium from their food intake, leaving their intake about 100-125 milligrams short each day.

Signs of deficiency

You may like to read a formal summary of magnesium deficiency symptoms, (LINK HERE) but in my experience, things that respond well to magnesium supplements are muscle cramps and twitches (including, almost especially, those that occur at night), nervousness, poor sleep and bone disorders (I was particularly aware of this in my veterinary days).

Also, not enough people know how important magnesium is for healthy uterine contractions and that deficiencies amongst woman giving birth (just as with animals) can lead to uterine fatigue and birthing difficulties. This is something every pregnant woman needs to discuss with a suitably trained doctor or nutritional authority. Magnesium is commonly used for uncontrollable hypertension in pregnancy.

Of course you also need to consult your doctor if any symptoms are severe, such as if cramps take longer than a few minutes to disappear, but magnesium is one of the supplements I have recommended most often and one that is often associated with rapid and significant positive changes.

Sources of magnesium in the diet 
There are no “stand out” sources of magnesium but the best dietary sources of magnesium include nuts, seeds, green leafy vegetables, legumes and unrefined grains. Eat plenty of these, particularly well grown organic ones and you should be OK.

If you are a home gardener, be sure to add dolomite regularly to vegetables and fruits as this mineral powder contains magnesium as well as calcium.

Testing your magnesium levels
This is not as easy as you might hope or expect. Problem is that the body goes to great effort to keep blood levels of magnesium stable, and so if you are deficient, the deficiency will be in the tissues and it needs to be fairly extreme before it shows up in a blood test.

It may well be best to consider your intake and symptoms, maybe in collaboration with a trained professional, in order to assess your situation.

One common feature of fairly large magnesium deficiency is muscle ticks, particularly under the eye. If you have this symptom, a magnesium supplement is almost certainly required and it is likely to clear that tick in a few days.

Magnesium supplementation
For best results, it is recommended that magnesium be taken in an easily absorbed powdered form. It is often taken with other nutrients that are also involved in the maintenance and repair of muscle tissue, such as folic acid and vitamins C and B12.

Magnesium oxide is one of the most common forms of magnesium dietary supplements available because it has high magnesium content per weight, Unfortunately, however, the oxide has been reported to be the least bioavailable (that means it is poorly taken up by the body). Magnesium citrate has been reported as more bioavailable than the oxide or amino-acid chelate (glycinate) forms and so read labels and if you do need a supplement, choose one containing magnesium citrate.

Magnesium overdose 
Excess magnesium in the blood is filtered out by healthy kidneys. This makes it difficult for most people to overdose on magnesium from dietary sources alone. With supplements, however, overdose is possible, in particular in people with poor kidney function. I must say in all my years i have never seen or even heard of anyone having an overdose on magnesium.

While high doses of magnesium are most commonly associated with stomach upsets, diarrhoea and abdominal cramps, too much magnesium can cause several serious health problems including nausea, vomiting, severely lowered blood pressure, confusion, slowed heart rate, respiratory paralysis, deficiencies of other minerals, coma, cardiac arrhythmia, cardiac arrest, and even death.

Obviously, avoid magnesium supplementation in renal failure due to risk of magnesium toxicity.

Medical caution
If you experience cramping pain in the chest that radiates to the shoulder, arm or neck, it is possible you are having a heart attack. Call for an ambulance immediately, as it is better to be safe than sorry.

References
Dickinson HO et al. Magnesium supplementation for the management of primary hypertension in adults. Cochrane Database of Systematic Reviews 2006, Issue 3. Art. No.: CD004640. DOI: 10.1002/14651858.CD004640.pub2

Kass L et al. Effect of magnesium supplementation on blood pressure: a meta-analysis. Eur J Clin Nutr. 2012 Feb 8. doi: 10.1038/ejcn.2012.4.

RELATED BLOG
Do supplements shorten life?

NOTICE BOARD

MEDITATION RETREAT  – PRE-EASTER in the YARRA VALLEY

Meditation in the Forest : April 11 – 17, 2014



This is the regular Pre-Easter retreat Ruth and I present in the Yarra Valley each year.
This retreat is designed to meet the needs of a broad range of meditators. It is well suited to beginners as well as the more experienced, those who are interested in teaching meditation (we hold specific sessions through the retreat for these people), those on the healing path and anyone keen to rest, reflect and deepen their meditation.

For details CLICK HERE 

Cancer, Healing and Wellbeing - Auckland, New Zealand: May 16 - 23 , 2014



This 8 day cancer recovery program residential program is evidence based and will be highly experiential. We will cover the full range of Integrative Medicine options, with the emphasis on what people can do for themselves – therapeutic nutrition, exercise and meditation, emotional health, positive psychology, pain management, the search for meaning and so on.

I will personally present the majority of the content but along with Ruth, participants will have the additional support and experience of Liz Maluschnig and Stew Burt; two very experienced and committed New Zealanders.

For details on this and the other cancer related residential programs for 2014 CLICK HERE 

17 February 2014

Cancer healing residential programs with Ruth and Ian Gawler in 2014

Ruth and I are very excited to announce that we will personally lead 3 residential cancer healing programs this year. We are asking for your help to inform people who may benefit from attending - maybe via an email tree, website, social media or personal contact - or maybe you would even like to attend yourself?

The first program, entitled Cancer, Healing and Wellbeing, is in May, and will be held on a beautiful property on the outskirts of Auckland, New Zealand. This 8 day residential, will be ideal for anyone affected by cancer - including partners of course.

More details follow, but first



Thought for the day

A hundred times every day 
I remind myself that my inner and outer life 
depend on the labors of other men, living and dead, 
and that I must exert myself 
in order to give in the same measure as I have received. 

                       Albert Einstein








During the 8 day residential Cancer, Healing and Wellbeing we will cover the full range of Integrative Medicine options, with the emphasis on what people can do for themselves – therapeutic nutrition, exercise and meditation, emotional health, positive psychology, pain management, the search for meaning and so on.

This cancer recovery program is evidence based, highly experiential and frankly is the product of over 200 groups like this that I have presented along with the 50 years of combined experience in this field that Ruth and I carry.

I will personally present the majority of the content but along with Ruth, participants will have the additional support and experience of Liz Maluschnig and Stew Burt; two very experienced and committed New Zealanders.


Ruth and I will also present 2 follow-up cancer residential programs for people who have already attended one of these “Gawler” style programs – maybe with the Gawler Foundation itself, maybe with CanLive or the Aratika Trust in New Zealand, groups like those presented by Sabina Rabold in Sydney or Cancer Support WA in Perth, or with Ruth and myself directly.

The first of these follow-ups, Cancer and Beyond, will be presented for the Gawler Foundation at its centre in Victoria’s Yarra Valley during June. The other, Mind, Meditation and Healing will have a somewhat different content and will be held later in the year during November at Wanaka in Southern New Zealand for CanLive.

We are hoping to make these programs widely available. Cancer, Healing and Wellbeing is the first full cancer residential I have presented for some time and I am very excited by the prospect. There is so much good experience and information – both old and new – to share. Between us all I hope we can make a tangible difference in the lives of quite a few people.

Many thanks in anticipation of your help with this,
Ian and Ruth

RELATED BLOGS
You Can Conquer Cancer

Cancer survivors? Cancer thrivers!

LINKS FOR THE CANCER RESIDENTIALS with Ruth and Ian Gawler

1. Cancer, Healing and Wellbeing – Auckland, May 16 – 23, 2014
The starting point for anyone on the cancer recovery path that would like to work on their healing and wellbeing directly with Ruth and myself.

For full details, LINK HERE

For a briefer pdf that could be downloaded as a flier, LINK HERE

Then, cancer residential retreats for people who have already attended a previous “Gawler” style program:

2. Cancer and Beyond – Yarra Valley, June 23 – 27, 2014

3. Mind, Meditation and Healing - Wanaka, November 10 – 14, 2014

10 February 2014

Breasts, lumps and choices

Ignorance in a crisis can have a heavy price. Not knowing what you need to know, when you do need to know it can lead to major problems. So breast cancer – take out the lump or remove the whole breast? What leads to better survival? Then mastectomy - is it worth the risks?

A common experience I encounter is the aftermath from when people have been faced with a major life crisis, been asked to make life-changing decisions when in a frazzled state of mind, and while not knowing all the facts, they have made choices with unhappy consequences that they later regret.

So this week, we go Out on a Limb, check out some pivotal recent research that in my view, everyone needs to be aware of. Maybe a good post to share with friends , but first



Thought for the day
The ultimate measure of a man 
Is not where he stands 
in moments of comfort and convenience, 
But where he stands 
at times of challenge and controversy.

        Martin Luther King, Jr.








Lumpectomy - the best option for early breast cancer
Breast cancer – what to do? Have the lump taken out? Have the whole breast removed? What about radiotherapy?

Clearly the answer will vary from woman to woman and an article like this is not meant as personal medical advice and should not be taken as such, but a recent landmark study just published and claimed by its authors as probably the first of its kind highlights the issues.

This research and the answers it provides are well worth knowing by all women, so that if, heaven forbid, they are ever faced with these choices, they know what the current best evidence base is and as such they can make informed decisions.

This is important as separate research confirms many women may well have been led into making poor choices.

Defining early-stage breast cancer as having a tumor size of 4 cm or smaller with 3 or less positive lymph nodes, researchers examined the records of 132,149 women with early-stage invasive ductal carcinoma who had been treated with breast conserving therapy (BCT), mastectomy alone, or mastectomy with radiation during the period from 1998 to 2008.

Breast conserving therapy (BCT) may be defined as a combination of conservative surgery for resection of the primary tumour (commonly known as lumpectomy – just removing the cancer mass with a margin of surrounding tissue – not the whole breast - which is known as mastectomy) with or without surgical staging of the axilla- armpit (removing the lymph nodes near the breast and checking to see if cancer has spread into them – if so, the prognosis is poorer and medical treatment recommendations are likely to change and become more aggressive), followed by radiotherapy for the eradication of any residual microscopic disease of the breast, with or without adjuvant systemic therapy (commonly chemotherapy, maybe hormonal treatment).

What types of treatment were provided?
Breast conservation therapy (BCT) was used to treat 70% of patients, mastectomy alone was used to treat 27% of patients, and mastectomy with radiation was used to treat 3% of patients.

What were the survival rates?
The 5-year breast cancer–specific survival rates of patients who underwent BCT, a mastectomy alone, or a mastectomy with radiation were 97%, 94%, and 90%, respectively (P < .001).

The 10-year breast cancer–specific survival rates were 94%, 90%, and 83%, respectively (P  < .001).

Multivariate analysis showed that women undergoing BCT had a higher survival rate than those undergoing mastectomy alone (hazard ratio, 1.31; P < .001) or mastectomy with radiation (hazard ratio, 1.47; P < .001).

The researchers concluded 
Patients who underwent BCT have a higher breast cancer–specific survival rate compared with those treated with mastectomy alone or mastectomy with radiation for early-stage invasive ductal carcinoma. Further investigation is warranted to understand what may be contributing to this effect.

Reference: Agarwal, S et al. Effect of Breast Conservation Therapy vs Mastectomy on Disease-Specific Survival for Early-Stage Breast Cancer. JAMA Surg. Published online January 15, 2014. doi:10.1001/jamasurg.2013.3049 Link here

What is happening in real life?
While this latest research indicates lumpectomy actually has better results than mastectomy, it has been known for many years that lumpectomy is at least as good. Fifteen years ago the American College of Surgeons (ACS) acknowledged identical overall survival with the two treatments, yet despite this, they also stated that 50% of all women with early stages of breast cancer were surgically treated by mastectomy.

More recent analysis published in 2013 found very high frequency of mastectomy vs. BCS, again despite the stage of the disease being low. The 2014 study cited above records nearly 30% of women being treated by mastectomy. All the indications are that this is way too many.

When is BCT not a good idea?
These same researchers noted only 20% of absolute contraindications for BCT. The most frequent contraindication for BCT was reported to be multi-centricity of the tumour (with micro calcifications), especially in ductal-in-situ carcinoma.

Reference: Fajdic J et al; Acta Inform Med. 2013 March; 21(1): 16–19.
doi:  10.5455/AIM.2013.21.16-19

What about implants?
I know of no research on this, but from feedback received over the years I wonder if the use of implants following mastectomy may not be related at least in part to the poorer outcomes. I certainly hear of quite a few complications from implants.

Mammography – at what cost?

The issue of potential harm from mammography continues to be raised by major authorities.

In a recent commentary to an article on this theme in one of the world’s leading medical journals, JAMA, 2 researchers from Dartmouth University in New Hampshire, estimate that of 1000 US women aged 50 years who are screened annually for a decade, 0.3 to 3.2 will be spared from dying of breast cancer, while 490 to 670 will have at least 1 false-positive result, and 3 to 14 will be over-diagnosed and over-treated.

Discussing the findings in the New York Times, Dr. Welch said that a "screening program that falsely alarms about half the population is outrageous" and that "whether you blame the doctors or the system or the malpractice lawyers, it's a problem that needs to be fixed."

H. Gilbert Welch, MD, MPH; Honor J. Passow, PhD Criteria and Procedures for Breast Conserving Surgery; JAMA Intern Med. Published online December 30, 2013. Link Here


MEDITATION RETREAT – PRE-EASTER in the YARRA VALLEY


Meditation in the Forest : April 11 – 17, 2014



This is the regular Pre-Easter retreat Ruth and I present in the Yarra Valley each year. In 2014, as well as providing the opportunity for some meaningful time out - including the space in your life to regain balance and to be revitalized - you will be gently guided to learn more about relaxation, mindfulness and meditation, and to deepen your experience of these wonderful techniques.


        The meditation sanctuary at the Gawler                 Foundation's yarra Valley oasis.



Each year we have a particular focus or theme for this meditation retreat and in 2004 we will be giving particular attention to the theory and practise of that invaluable (and in my view, seriously undervalued) skill of contemplation.

This retreat is designed to meet the needs of a broad range of meditators. It is well suited to beginners as well as the more experienced, those who are interested in teaching meditation (we hold specific sessions through the retreat for these people), those on the healing path and anyone keen to rest, reflect and deepen their meditation.

For details CLICK HERE


RELATED BLOG
Overmedicalisation, mammography and PSA testing




03 February 2014

Exercise – it’s benefits and how to do it

How to get into the exercise habit and use what well may be the best least used remedy!

Everywhere you look these days you see more evidence confirming just how useful exercise is – in reducing the risk of developing most things you would rather not get, and assisting in the recovery of most chronic degenerative diseases as well as mental health problems.

The trick, however, is to do it! So this week we go Out on (an active) Limb and consider some of the recent evidence along with tips from regular exercisers. Then one country’s radical solution – one I am very keen on, but first






Thought for the Day
My husband and I divorced over religious differences.
He thought he was God and I did not.
                             Author unknown


Humour like exercise is meant to be good for you








The evidence is compelling that exercise lowers the risk of developing cancer and improves recovery rates in breast, prostate, bowel and quite possibly most other cancers.

Many more studies have shown how regular exercise improves mood states, is an antidote for depression and has these same positive effects on the state of mind of those dealing with cancer, both during and after the end of active treatment.

This evidence was strengthened with the publication in 2012 of 2 Cochran reviews (Cochran Database Syst Rev. 2012;8:CD008465, CD007566). LINK HERE 

Both found that exercise has a beneficial effect on a number of health-related quality-of-life domains, including cancer-specific concerns, body image/self-esteem, emotional wellbeing, sexuality, sleep disturbance, and social functioning. In addition, exercise was found to reduce anxiety, fatigue, and pain.

However, another recent study also confirms what I imagine many of us suspect; plenty of people who would benefit (ie all of us, not just people affected by cancer), do not exercise regularly enough.

According to Andrea L. Cheville, MD, from the Mayo Clinic, the lead author of a study in the July 2012 Journal of Pain and Symptom Management: (LINK HERE) their study showed that cancer patients were not exercising.

"There is a real disconnect between clinical trials of exercise and the real world," Dr. Cheville noted. "There is all this great research, but … changing behavior requires more than just counseling, and patients need a support system," she noted.

COMMENTS
1. How to break through and exercise regularly.

It has been clear for years that regular exercise is highly therapeutic, reducing the risk of developing many illnesses and having major quality of life and survival benefits for people with chronic degenerative disease, especially cancer. The trick is to do it.

This is one area wherein family and friends can be particularly helpful. It is not so easy to find the motivation and energy to exercise regularly when you are not well, and yes owning an active dog certainly does helps. However, better still, arrange a roster amongst caring family and friends to share in regular walks or whatever exercise the person affected finds most useful and practical. Something shared is much easier to complete - and enjoy.

2. Lifestyle, exercise and dementia – a follow up to last week's blog thanks to Sue Pieters-Hawke:
Language wise, lifestyle is better described as providing significant "risk reduction". These words work better than "prevention":
a) Reduction is more consistent with the 'accepted' evidence so far, which amounts to 40-60% of risk for the Alzheimer's dementias being attributable to modifiable lifestyle factors.
b) points to multi-factorial rather than mono-factorial causality.
c) I find people 'hear' it better.

Significantly, the evidence is really strong on exercise being a crucial factor in risk for dementia, and has to be stressed in risk reduction recommendations as much as food in my view.

In terms of the brain chemistry involved, a mixture of aerobic (not literally, but circulation etc promoting) and weight-bearing exercise is important.

My comments again: Weight bearing exercise is any activity you do while on your feet and legs that works your muscles and bones against gravity. Weight bearing exercises includes walking, jogging, dancing, step aerobic, ball games, golf, stair climbing and many gym exercises.

Exercises that are non-weightbearing include swimming and cycling.

The best therapeutic exercise seems to combine both weight bearing and aerobic exercise (aerobic is when you breath faster and your heart rate rises).

3. Common sense from an airline
It often peeves me to observe really heavy people checking in at the airline counter, putting on their luggage while I am clearly not so heavy! I want to be weighed with my luggage!

So how is this? The head of a tiny Pacific airline that pioneered a fare system based on passengers' weight said recently the move had been so successful the carrier is upgrading its fleet. Samoa Air introduced its world-first system late in 2012, when it began charging passengers fares based on how much people weigh, rather than a set price for each seat.

Chief executive Chris Langton said the 1.34 tala (64 cents) per kilogram charge had proved popular over the first 12 months as it meant cheaper fares for most passengers. Larger passengers who pay high fares are given more space. He said larger airlines were considering similar schemes.

Read more...

RELATED BLOG
Prevention of dementia through diet

NEWS

In addition to the usual suspects at Davos -- heads of state, Nobel laureates, CEOs and media titans -- the 2014 World Economic Forum annual meeting featured the perspectives of people who have lived far from the centers of finance; including one very happy monk.! Read more…

NOTICEBOARD
Meditation in the Forest : April 11 – 17, 2014.
This is the regular Pre-Easter retreat Ruth and I present in the Yarra Valley each year.

In 2014, as well as providing the opportunity for some meaningful time out - including the space in your life to regain balance and to be revitalized - you will be gently guided to learn more about relaxation, mindfulness and meditation, and to deepen your experience of these wonderful techniques.

Each year we have a particular focus or theme for this meditation retreat and in 2004 we will be giving particular attention to the theory and practise of that invaluable (and in my view, seriously undervalued) skill of contemplation.

This retreat is designed to meet the needs of a broad range of meditators. It is well suited to beginners as well as the more experienced, those who are interested in teaching meditation (we hold specific sessions through the retreat for these people), those on the healing path and anyone keen to rest, reflect and deepen their meditation.

For details CLICK HERE