Why Magnesium Matters for Muscle Recovery and Chiropractic Results

Sleep is one of the most powerful recovery tools we have, yet it’s often the first thing we sacrifice. A 2021 study published in Physiological Reports demonstrated just how critical it is for muscle repair and hormonal balance. After only one night without sleep, participants showed measurable declines in muscle protein synthesis — the body’s process of repairing and rebuilding muscle tissue — and shifts in key hormones that directly impact recovery. If you’re striving to improve your strength, heal from an injury, or simply feel your best, this study shows that without adequate sleep, even the best training and treatment plan will fall short. What the Study Found Researchers examined healthy young men and women who underwent two different conditions: a normal night of sleep (10 PM–7 AM) and a night of total sleep deprivation. The following day, blood samples and muscle biopsies were taken. Results showed: Muscle protein synthesis decreased by approximately 18% after one sleepless night. Cortisol (a catabolic, stress-related hormone) increased by about 21%. Testosterone (an anabolic, repair-supporting hormone) decreased by roughly 24%. No major changes were seen in IGF-1 or short-term muscle protein breakdown. In simple terms: just one night of lost sleep blunted the body’s ability to build muscle and shifted its hormonal balance from growth and repair to breakdown and stress. Why This Matters for Chiropractic and Recovery When you come in for chiropractic care, you’re investing in your body’s ability to heal, adapt, and perform. Adjustments help restore normal joint motion, calm the nervous system, and support circulation and mobility. But that process relies on what your body does after you leave the office — and that’s where sleep comes in. Sleep is when tissue repair, inflammation control, and neuromuscular adaptation occur. Without it, recovery slows, pain sensitivity increases, and the benefits of chiropractic adjustments or rehabilitation work are diminished. That’s why your chiropractor asks about your sleep: it’s one of the most accurate windows into how well your body is truly recovering. Practical Ways to Improve Sleep Quality Aim for 7.5–9 hours per night. Consistency matters more than perfection. Limit blue light from phones or screens 60–90 minutes before bed. Create a cool, dark environment to promote deeper sleep cycles. Avoid heavy meals or caffeine close to bedtime. Try pre-sleep relaxation strategies: gentle stretching, deep breathing, or mindfulness. The Takeaway Skipping sleep isn’t just about feeling groggy — it directly interferes with your body’s ability to heal and adapt. Chiropractic care can optimize how your body functions, but lasting results depend on what you do between visits. Sleep well, move often, and let your body do what it’s designed to do: repair and thrive. Reference: Lamon S., Morabito A., Arentson-Lantz E., et al. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, 9(1): e14660. https://pmc.ncbi.nlm.nih.gov/articles/PMC7785053/

We all know what it feels like to lose a night of sleep — fatigue, brain fog, irritability. But research shows the impact goes much deeper than just feeling tired. A recent study published in Frontiers in Behavioral Neuroscience found that just one night of sleep deprivation can disrupt hormone balance, increase inflammation, and impair cognitive performance — even in healthy young adults. What the Study Found Researchers asked participants to stay awake for 24 hours. The results were striking: Inflammation skyrocketed: Blood markers such as IL-6 and CRP increased, showing that even one night without rest triggers systemic inflammation. Hormone balance was disrupted: Cortisol — the hormone that helps regulate your stress response and energy — dropped significantly the following morning. Cognition and mood declined: Participants experienced higher fatigue, confusion, anxiety, and slower reaction times. The takeaway? Sleep isn’t just a comfort — it’s a physiological necessity for your body to repair, recover, and regulate inflammation. Why This Matters in Chiropractic Care As chiropractors, we focus on restoring proper nervous system function, improving mobility, and reducing stress throughout the body. Sleep directly supports that process. When you’re sleep-deprived, your nervous system remains in a heightened sympathetic (fight-or-flight) state. That can lead to: Increased muscle tension and pain sensitivity Slower tissue healing and recovery Hormonal imbalance that amplifies fatigue and stress Reduced ability to adapt to adjustments or physical stress Chiropractic care can help improve sleep quality by reducing musculoskeletal pain, optimizing spinal alignment, and enhancing parasympathetic (rest-and-digest) activity — the branch of your nervous system that helps you relax and recover. What You Can Do Prioritize sleep and active recovery to reduce systemic inflammation. Support your body with anti-inflammatory nutrients (omega-3s, vitamin D, and antioxidants). Include regular mobility and chiropractic care to keep your nervous system adaptable and responsive. Address stress holistically, mental, physical, and nutritional. Final Thoughts You can’t out-adjust, out-stretch, or out-train a lack of sleep. When your body is aligned and your nervous system is balanced, deep, restorative sleep becomes easier — and your ability to recover and perform improves dramatically. At our office, we focus on the full picture of health: alignment, nervous system function, recovery, and lifestyle. Because better sleep isn’t just about feeling rested — it’s about helping your body heal. Reference: Thompson RS, Strong RA, Fleshner M, et al. Acute sleep deprivation disrupts emotion, cognition, inflammation, and cortisol in young healthy adults. Front Behav Neurosci. 2022;16:945661. doi:10.3389/fnbeh.2022.945661 https://pmc.ncbi.nlm.nih.gov/articles/PMC9538963/

At our chiropractic office, we focus on more than just pain relief and alignment. True performance and recovery start with how well your body and brain communicate. A new study reminds us that inflammation, often seen as a purely physical issue, also impacts your cognitive performance. A recent cross-sectional study, “Inflammation and cognitive performance in elite athletes” (Wiedenbrüg et al., 2024), explored how inflammatory markers, metabolic hormones, micronutrients, and recovery status relate to cognitive functions in 350 elite athletes. The findings highlight how systemic inflammation and nutritional status influence brain performance, directly affecting how athletes think, react, and recover. Key Takeaways Inflammation matters for cognition. Elevated pro-inflammatory cytokines (like TNF-α) were linked to poorer working memory and reduced cognitive flexibility, particularly in athletes from closed-skill sports. Vitamin D supports brain performance. Higher vitamin D levels correlated with improved cognitive flexibility. Hormones, stress, and recovery are interconnected. Processing speed and attention were best explained by a mix of metabolic hormones and physiological/psychological stress levels. What This Means for Chiropractic Patients Chiropractic care supports nervous system balance, which plays a key role in inflammation regulation and brain–body communication. This research highlights that cognitive performance isn’t just about “mental focus”, it’s influenced by your physiology. Chronic inflammation can dull your brain. Even low-grade inflammation affects how quickly your nervous system processes information. Recovery is brain training. Sleep, nutrition, and stress management enhance both musculoskeletal and cognitive recovery. Chiropractic care supports total performance. By optimizing nervous system function and joint mobility, chiropractic helps reduce physiological stress and improve neuromuscular communication. Actionable Tips for Athletes and Active Adults Prioritize sleep and active recovery to reduce systemic inflammation. Support your body with anti-inflammatory nutrients (omega-3s, vitamin D, and antioxidants). Include regular mobility and chiropractic care to keep your nervous system adaptable and responsive. Address stress holistically, mental, physical, and nutritional. In Summary The brain and body are one system. Your training, recovery, and inflammation levels shape how effectively that system functions. Chiropractic care fits into this picture by helping regulate the nervous system, support recovery, and optimize both movement and cognition. Reference: Wiedenbrüg, C., et al. (2024). Inflammation and cognitive performance in elite athletes: A cross-sectional study. Brain, Behavior & Immunity – Health, 36, 101431. https://doi.org/10.1016/j.bbih.2024.101431

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