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Why You May Not be Getting Enough Vitamin D Even if You Are Taking a Supplement

A silhouette of a woman standing on the beach at sunset.

Vitamin D is often called the “sunshine vitamin” since you absorb vitamin D from the sun. And now that we are in winter mode, you may not be getting the amount your body needs every day. As few foods contain Vitamin D, more studies and articles are coming out about the insufficiency of Vitamin D in the American population. Vitamin D is very important in bone health but it also has many other benefits including strengthening the immune system, reducing inflammation, heart health, mood, and more.

But even if you are taking a supplement, this vitamin may not be getting into your system if you are deficient in the mineral called Magnesium. Magnesium is required to metabolize and activate Vitamin D. Therefore, if you are deficient, those Vitamin D supplements may be useless!

 

Here is a list of symptoms to help you determine if you could be lacking in either Vitamin D or Magnesium:

 

Vitamin D deficiency symptoms:Magnesium deficiency symptoms:
• Bone fragility
• Muscle aches and weakness
• Lightheadedness
• Muscle twitching
• Depression/Anxiety
• And more..
• Nausea, vomiting
• Loss of appetite
• Fatigue and weakness
• Muscle Twitches and Cramps
• Osteoporosis
• High Blood Pressure
• Asthma
• Irregular Heartbeat

 

To get your Vitamin D and Magnesium naturally, try these foods:

 

Foods high in Vitamin D:Foods high in Magnesium:
• Fatty fish – salmon, tuna, mackerel
• Egg Yolks
• Dairy like cheese, fortified milk
• Mushrooms
• Fortified Cereal and Oatmeal
• Avocados & leafy greens
• Bananas
• Dark chocolate
• Nuts (almonds, cashew)
• Seeds (flax, pumpkin)
• Legumes (beans, chickpeas)

If you are taking a supplement, the FDA recommends 400 IU of vitamin D and 400 mg of Magnesium. However, be sure to check with your Physician regarding the correct daily dose for you.

Note: be sure to eat healthy fats in your diet especially when taking your Vitamin D supplements to ensure good absorption into your system.

 

 

References:
https://www.google.com/amp/s/amp.livescience.com/61866-magnesium-vitamind.html
https://www.ncbi.nlm.nih.gov/pubmed/21310306

Posted 2019-01-24

Do Epsom Salt Baths (ESB) Have Benefits

White bath towel on side of tub next to wooden bowl containing epsom salt and pink flowers.

Do Epsom Salt Baths (ESB) Have Benefits?

Many people have heard of Epsom Salt, but don’t know what it is used for.I have recommended ESB to many clients and have gotten feedback on how it has helped them. I want you to get those benefits too. Epsom Salt has the mineral Magnesium in it and can help the body in many ways.

Below are just a few of the great benefits I want you to know about:
-Recovery of sore and achy muscles
-Reduction in pain and inflammation
-Improvement of sleep
-Reduction of stress
-Flushing of body toxins

These are seriously great benefits and can be applied to your life in many different ways. You can buy a bag at your local pharmacy.

To use:
Draw up a hot bath, dissolve 3 cups in, and soak for 20 minutes.Then, feel the results!

You can check out this article for more info. https://bit.ly/2qm99q5

Posted 2018-11-15

Dynamic Stretching

Tricia Sanders

Hi guys, it’s Tricia here with Live Free Massage, and today I want to talk to you about dynamic
stretching versus static stretching. So before we workout we usually do something called
static stretching – like this picture shows. Now what that does is, it will usually increase your
flexibility, which is good, but at the same time it relaxes your muscles, which we don’t want
when we’re about to workout and we want our muscles to perform. Instead, try something
called dynamic stretching. It includes active movement, but at the same time increasing your
range of motion. It’ll warm up the muscles, activate and fire up your muscles and get them
ready to perform, and at the same time increasing range of motion and flexibility to reduce
injury. So, before you workout next time, take two minutes and try one of these dynamic
stretching routines. I’ll see you next time.

Posted 2018-10-31

Foam Roller

Tricia Sanders demonstrating use of foam roller on hip.

Hi guys, it’s Tricia with Live Free Massage and today I want to talk to you about how to get
the most out of your foam roller. So there’s many benefits to foam rolling like increased
flexibility, circulation, and reducing soreness after a workout, but today I want to show you
how to effectively release those troubled spots and reduce those tight muscles. So let’s get
started.
Tip number one: When you feel a specific spot that’s tender – stop, and let the roller sink in.
Don’t keep rolling quickly across it, because that could cause the muscle to guard and
contract, which we don’t want. Instead, be patient and hold it there.
Tip number two: If you’re having a hard time releasing a tender spot, you can make little
movements at the joint to help it release quicker.
Tip number three: When you’re working a muscle that feels extra tight, you wanna go slowly
through the muscle. The slower you go, the deeper the roller will sink.
For more videos like this, go to my website Livefreemassage.com, and I’ll see you next time.

Posted 2018-10-30

Smoothie Tropical Cafe

Tricia Sanders in car.

Hi guys, it’s Tricia with LiveFree Massage, and today I want to share with you one of my
favorite restaurants that I go to pretty frequently. I’m on my lunch break right now and I work
in the Perimeter area in Atlanta, and when I want to stay healthy and eat right, this is the
place I go to, it’s called Tropical Smoothie Café. It has a ton of options to eat, and it has great
tasting smoothies. They have wraps, and bowls, and salads, and pressed sandwiches, and
flatbreads, and they’re all really good. And you can install an app on your phone and order
online and just go pick it up and be on your way. So if you’re in a hurry and you want to eat
right, try out Tropical Smoothie Café. I’ll see you next time.

Posted 2018-09-12

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