In addition to mechanical causes such as muscle tension and poor posture, many studies show that magnesium deficiency is an important factor that increases the risk of muscle stiffness, pain, fatigue, and neurotransmitter disorders, leading to prolonged neck and shoulder pain.
Magnesium is an essential mineral, involved in more than 300 enzyme reactions, especially important in muscle relaxation, nerve transmission and muscle contraction regulation. According to research published in the Journal of the American College of Nutrition, magnesium deficiency increases the release of acetylcholine in the neuropathy synapse - muscle, making muscles prone to cramps and pain.
Magnesium also helps reduce inflammation and reduce pain, a key factor for workers who often suffer from muscle strain.
So what should workers eat to naturally supplement magnesium?
First of all, there are nuts such as almonds, cashews, pumpkin seeds, sunflower seeds. Just 30g of pumpkin seeds provide about 4045% of your daily magnesium requirement.
Second is dark green vegetables such as spinach, spinach, kale because magnesium is the central component of chlorophyll bacteria. Beans and whole grains (black beans, soybeans, oats, brown rice) are also a sustainable source of magnesium, suitable for the daily meals of workers.
Bananas, avocados, whole cocoa and fatty fish such as mackerel and salmon not only provide magnesium but also supplement potassium and omega-3, help relax muscles and reduce arthritis - muscles. A study in Nutrients shows that a diet rich in magnesium significantly reduces musculoskeletal pain and cramps in the group of physical laborers.
In cases of heavy labor, sweating, magnesium is easily lost. At that time, you can consider supplementing magnesium through fortified foods or tablets, but you should follow medical advice to avoid excess. Combining adequate magnesium intake, adequate water intake, rest, stretch and maintain the correct posture will help workers significantly reduce neck and shoulder pain and improve the quality of life.
