Eat more Fiber

Vegetables, Broccoli, Diet, Fibre, Food

Most health experts nowadays are encouraging consumers to eat more fiber. This is a result of the evidence that inadequate levels of fiber in the diet can result in several diseases. Common among these diseases are diabetes, constipation, obesity and colon cancer. These diseases are life threatening diseases you would not want to associate with.
Eating high animal fat is liked to raise risk of colon cancer. High intake of fiber however protects against colon cancer. This is carried out by the speeding up the passage of food through the digestive tract, thus prolonging the time of exposure of the cells to agents in food that might possibly cause colon cancer. Insoluble fibers hold much water in the colon (large intestine), thus providing bulk which excite the muscles of the digestive tract so they can retain their health and tone. By so doing, the toned muscles can more easily move waste products through the colon for excretion.
Fibers bind cholesterol compounds and remove them from the body alongside feces, and inhibit the production of cholesterol in the body as well as improving the clearance of cholesterol from the blood. The result of this is that, the risk of heart diseases such as atherosclerosis is lowered. Fiber fights or averts the risk of diabetes by improving blood sugar tolerance and reducing insulin secretion thus delaying glucose absorption. Fiber also lowers the energy density of the diet thus reducing the chance of obesity.
Forms of Fiber
Fiber has two forms that are; soluble fibers and insoluble fibers. These two forms of fibers found in diet helps prevent many diseases. Insoluble fibers don’t dissolve in water and contain fiber types called cellulose, hemicellulose and lignin. Soluble fibers on the other hand dissolve or swell when placed in water. They include fiber types like pectin, gums and mucilage.
Dietary sources of insoluble fibers include fruit sources such as bananas, apples, peaches, pears and strawberries. Other sources are rice bran, brown rice, seeds, plums, wheat bran, nuts, corn bran, legumes, whole-grain and cereals.
Fruit sources of soluble fibers are citrus fruits, apples, bananas, pears and grapes. Other dietary sources include beans, sweet potatoes, apricots, barley, corn, potatoes, prunes, oatmeal, oat bran and vegetables such as cabbage, broccoli and carrots.

Hold your bladder

Image result for Bladder

A normal person taking 8 glasses of water a day takes 64 ounces (1.9 liters), thus the need to constantly get rid of the excess water. The bladder stores this extra liquid and when half complete, sends signals to the brain to let one know that they ought to pee. This however, is bearable and you may decide to hold the urine for longer.
But how long is long, well it changes with various people. Others can hold it for so long while others can not hold it for long. It is however advisable that you hit the head as soon as the urge to do so comes.
While holding it for a short period has no effect apart from the difficulty to concentrate on anything else than your urge to pee, doing so for long and too many times is detrimental. It might lead to infections and other negative effects. The bacteria on the genital surface is not being flushed out, therefore it can enter through the ureter and migrate in to the bladder. If this goes untreated, the bacteria will enter the blood stream causing a systemic disorder that’s extremely life threatening.
For pregnant women, these bacteria propagate faster, there are other infections that may arise from this. They include:
Kidneys stones a condition where miniature stone like grow in the kidneys due to excessive accumulation of calcium and sodium salts along the tract. The stones make it difficult to pass urine because the pain that comes along is unbearable since the stones will be large in comparison to the tract size.
Cystitis an inflammation of the bladder walls mostly experienced by girls. Its symptoms are: pain in the pelvis, burning and pain when urinating and swelling of the bladder.
Voiding dysfunction this happens mostly in children. It’s the inability to retain urine as the sphincter muscles are weakened and are not able to relax.
The bladder may also swell because it is holding more than its capacity. Too much swelling may call for a surgery.
Other possible varied effects are anxiety, cramps, shivers and stomach aches.

Healthy protein

Egg Sandwich, Egg, Bread, Yolk

Proteins are long chains of amino acids which may be found in a diverse range of foods. They’re stored within our body by plenty of peptide bonds. If you do not have enough protein in your diet, you’ll have to manage a lack of various amino acids. The results are unfortunately very bad, since you will face a low concentration, memory loss, mood swings, a low energy level, a low muscle mass, an unstable blood sugar level and at the exact same time it will be hard for you to lose weight also.
There are 20 kinds of amino acids out there and some of them are more useful than others for the human body. It boils down to finding the right protein category to your body, but usually having one with lean meat can help.
* You have to improve your muscle mass, since proteins are assisting your ligaments, tendons and other body tissues build up and work properly. If you lack amino acids in your diet you won’t have strength and energy, however as soon as you add proteins into the mix the outcome is a lot better.
* You can easily manage your weight. Thankfully proteins are known to help address one of the numerous issues that most modern people have, and that’s fat accumulation. Provided that you keep yourself within the recommended amounts, you’ll have no problem enjoying their benefits and lose weight!
* They also help stabilize the blood sugar levels, which does make it easier to deal with diabetes. It can also help prevent diabetes as well which is an important plus. They give a much better mood and that is very helpful especially when you’re stressed for example.
* Along with this, proteins are required in order to maintain a healthy brain functioning and it can also boost learning as well. They help create hormones, neurotransmitters and enzymes which are extremely important for proper cognitive functioning.
* Better bone strength is another protein advantage. Happily with help from proteins you’ve got the ability to prevent fractures, bone weakness and in many situations it may also help you cope with osteoporosis in a more efficient manner.
* Routine protein intake will make it possible for you to promote a better cardiovascular health. This is mostly caused by the fact that they help lower the blood pressure levels.
* carbohydrates also promote longevity and slow down aging. They help your body to synthesize glutathione and at precisely the same time it also helps with detoxing your body as well.
If you really want to harness the power of proteins and get all the aforementioned benefits, you need to add in protein-rich food into your daily diet. Bear in mind, men need 56 grams every day and women just 46 g, so it is not a huge requirement, but a mandatory one that can really change your life. Add in protein to your diet and the results will be amazing in the long run!

Do you have a sinus infection?

Image result for Sinus infectionAs the weather changes, our bodies feel like we’re being pulled in various directions. A constant stuffy nose runs amuck, and even though we are inclined to attribute this to bad allergies, it ends up that we’re actually talking about chronic sinus infections. Pain in your sinuses is rather high, you’re dragging, and we have made these symptoms part of just another bad allergy season.
This highlights one major point — most folks can’t tell the difference between bad allergies and a serious sinus infection. Though that is alarming enough, very few will touch base with their doctor & only taking OTC medication to alleviate their symptoms rather than find out what is actually causing a problem.
For starters, inflammation is found in the nasal areas of your face. The inflammation causes some rather large amounts of mucus to fill up nasal cavities, which causes some serious pressure. This, then, induces the complaints of headaches and pain in the face, which are the red flags that are missed by many men and women. 1 thing that should always be remembered is that the human body is an incredible creation that will let us know almost immediately when something is not perfect. Pain is one way we are being told that we will need to have things checked out.
Something else people miss seeing chronic sinus infections is they begin to attribute their high quantity of fatigue to everything but a sinus infection. When you take under account the high amounts of swelling and pressure in your face and nasal passages, being able to breathe adequately will be compromised. This, in turn, makes laying down and sleeping more difficult to do because you are not able to draw air in an effective manner. Sleep deprivation is never a wholesome part of everyday living, and it ought to be quite high on the list of things which should concern you enough to seek medical advice.
One final thing of note we alluded to slightly is that we often confuse a chronic sinus disease with something else such as bad allergies, a cold, or the flu. A pretty good way of knowing when to consider a sinus infection is a cold or influenza typically last about a week or so. If your symptoms persist beyond that time frame, it’s likely not one of those causing difficulties. Also, sinus infections might not actually have a tell-tale markers like mucus production when blowing your nose because the congestion is either further in the nasal passages or may be directly connected to swelling of the passages making it harder to breathe.
A chronic sinus disease is no time to play self-diagnostician. If you suffer from anything mentioned above and there’s absolutely no improvement within a week or so, see your physician.

Pets and your health

Nature, Friends, Dog, Pet, Woman Suit

In some cases having a pet in the home can actually help a child from developing some allergies and develop stronger immune systems. As they grow up they’ll have more self-confidence and a much better self-image due to the responsibilities they are given with feeding, caring for and playing with their pets. They will be a more compassionate and caring person.
A pet can help improve your socialization skills as you meet and socialize with other pet owners. You may meet others at Training Classes where others are trying to train their pet with the identical parenting skills or you might interact with others in a dog park. Pet owners enjoy sharing information about their pets good or bad. So if you’re shy, share your pets tales with others and you will discover how other pet owners or lover of pets will listen and begin a conversation sharing their information which might be similar or even more humorous than yours. This is also a fantastic way to meet others of the opposite sex.
The National institute of Health have conducted heart-related studies and the findings reveal that pet owners had decreased blood pressure, cholesterol and triglyceride levels which could minimize the chance of a heart attack. Hugging an animal and even petting them helps calm you. They are warm, soft and reacts to a affection which calms your nerves and makes you feel relaxed. Watch fish at an aquarium and you will find peace and serenity as the fish float quietly back and forth up and down. Your anxieties developed during your hard and busy day will be lessened and you will enjoy your day better with your loved ones and friends.
Dog owners have the ability to walk, run, jog, bike, hike with their canine friend which are exercises that can help you stay healthy. It’s so much better exercising with a buddy as a puppy or as some people do with their pig, or cat. Have you seen people train their pets ride their bike or even train them on surfboards? What fine companions that make exercising more fun and the time will go by much quicker.
When you’re feeling lonely or depressed, a pet may provide you that feeling of joy and happiness especially the elderly and sick. A pet sometimes do funny antics and you will have someone to speak to rather than being home alone. They sit and listen and don’t judge what you’re saying. They take away that solitude since they are faithful and loyal to you always there. Dogs as well as some cats are good at keeping you safe as they warn you of fleas and even dangers in the home. Best of all you do not even have to live in a home and they will still love you.
There are a lot of reasons pets are useful animals in assisting humans stay healthy. If a person in not already allergic to the pet fur and doesn’t have a pet, go out and adopt a cat, dog, fish, rabbit or whatever creature that may appeal to you. There are many animals in the animal shelters that are waiting to be adopted who will help you solve some of your health problems. Go out there today and create a pet happy and yourself fitter.

Is Coconut oil healthy?

Coconut Oil Coconut Spoonful Oil Healthy WCoconut food is among the list of foods that fall under the category of superfood. The oil offers a good deal of advantages, such as enhanced brain function, weight loss and lots of other skin wellness benefits. Here are 5 significant advantages of the product for you if you will use it to losing weight.
The oil includes a whole lot of fatty acids with powerful medicinal properties. As a matter of fact, it’s heavy with saturated fat. According to the most recent study, saturated fats are benign, and the majority of the research studies concluded that it does not result in heart diseases.
Other than that, coconut oil has the identical type of fat which may be seen in beef or cheese. In your diet, the majority of the fatty acids are long-chain fat acids. The metabolizing procedure for the medium-chain acids differs. Exotic Foods Typically, most of health conscious men and women opt for exotic dishes. But in a few countries of the world, individuals have been flourishing on coconut and use it as a dietary staple.
Tokelauans who live in the South Pacific love coconut oil. According to reports, over 60 percent of the calories they have come from the coconut. As a matter of fact, these folks are on top of this list of saturated fat users. Their health status is fantastic and they don’t have any heart diseases. It Can Help You Burn More Fat
So far as health issues are involved, obesity is among the most frequent issues. According to some people, obesity is a result of the calories alone. On the other hand, some people have the opinion that It is the resources of those calories that matter.
The simple fact is that our bodies and hormones become effected by foods in another way. So far as this simple fact goes, there’s much more that you will need to know about calories.
The MCTs found in coconut oil may increase the amount of calories you can burn off and the amount of different kinds of fat which you can burn. It Kills Harmful Microorganisms in the Body
It is important to understand that half of those fatty acids consist of the Lauric Acid. When you digest it, your body generates monolaurin. The excellent news is that the two monolaurin and lauric kill fungi, viruses and germs in the body.
Coconut oil will help you control your appetite, which is another wonderful advantage of the food. This is caused by the digestion of fatty acids in the body. Moreover, ketones can lower your appetite.
So, if you’re trying different procedures to eliminate the additional fat from your entire body, we recommend that you try coconut oil also. This organic food can do wonders and might help you to get that slim body. So, you’ll have a excellent shape by reducing the additional fat on your body.

Take the stairs

Architecture Indoors Perspective Staircase

Did you know that frequently using stairs could save your life? Studies indicate that climbing only eight flights of stairs every day can improve your health and decrease your risk of premature death by as much as a third. So popular has this form of exercise become that you could even get free smartphone apps to count the number of steps you climb and document how many calories are burned off.
Here are six ways that climbing stairs on a regular basis can benefit you:
1. Builds muscle and bone strength
Stair climbing is essentially a more strenuous kind of walking. Because you have to pull against gravity, it requires greater effort, so you get more of a workout. The exercise is great for your body, increasing your bone density, strength and muscle tone – so the likelihood of developing osteoporosis is considerably reduced.
2. Helps your heart
By increasing your heart rate, stair climbing helps prevent blocked arteries and high blood pressure. This increase to your cardiovascular system lowers the risk of succumbing to severe conditions such as heart disease, diabetes and cardiovascular disease.
3. Aids weight loss
This astonishingly vigorous form of exercise really burns more calories per minute than jogging. And the good thing is the heavier you are, the more calories you will expend. Even when you go upstairs at a normal pace, you are going to use at least double the amount of energy than if you were walking on level floor – so you will soon find your waistline shrinking in the event you use the stairs regularly. Relieves stress The regular exercise will increase your energy levels, which makes you feel better about the world. Fits in with active lifestyles
Unlike going to the gym, climbing stairs is convenient, flexible and time-efficient. You can start with just a couple of flights if you like, and increase gradually. Even if you’re a busy commuter, you can use staircases in public places like train stations, office buildings and multi-storey car parks. Needless to say, unless you live in a bungalow or ground-floor apartment you will also be able to practise in the comfort of your own home.
You don’t have to be a fresh-air fiend to enjoy climbing stairs. No particular skills, sporting training or ability is required – and you won’t need to talk about a sweaty changing room with strangers.
Because stair climbing is relatively easy to build into your life, you should have the ability to integrate it into your routine without too many problems. Regular exercise can make a real difference to people’s long-term health, so finding an activity that you have the ability to sustain over the years will be invaluable for your exercise levels. Costs nothing
One of the best things about stair climbing is that it is free. No sports club gym or fees subscription, no equipment or special clothing to purchase… it is just you, as well as many measures as you can handle.
A few tips…
So, which kinds of stairs are best for climbing? Any long flight of stairs provides the opportunity for a good workout, even though some are better than others. Wooden stairs are more comfortable than metal or concrete ones as their treads provide more shock absorption, and carpeted staircases are better still. Curved stairs are just like straight ones for supplying exercise. Even attic stairs and space saver staircases have their applications, as long as you hold on to the handrail and don’t try to go too quickly. In case you have to use an escalator, walk all the way up it. As the steps are deeper than those in an average staircase, it’ll still do you good.
Aim for between three and five stair-climbing sessions a week to get the most out of your new regime. If you’re not used to exercise you should start slowly, maybe just climbing for five or 10 minutes at first. You can work up to thirty minutes or an hour eventually, if you feel confident.
Can anybody exercise this way?
People with knee or hip problems aren’t advised to climb stairs as the stepping action can aggravate their condition. This is especially true when going down, as the joints come under extra strain. Anyone concerned about their health should have a word with their doctor before going ahead.

Health benefits of Cinnamon

Cinnamon Stick Cinnamon Powder Spice Flavo

Cinnamon is considered among the earliest spices and unsurpassed ingredient in the kitchen. It’s a very pleasant smell and taste and can be used as an addition to fruit salads, pies, and other desserts. Lots of people like the coffee that sprinkled with a little cinnamon, since it will get a special flavor. It might also be added to tea and other beverages.
In actuality, one must distinguish between two forms of cinnamon. One is Ceylon cinnamon, which is better and recommended for ingestion. The next is that the Chinese cinnamon, which is of lesser quality, and as such is acceptable for industrial manufacturing fresheners, scented candles and such. Chinese cinnamon isn’t recommended in the diet as it contains more coumarin than permitted. Ingredient coumarin in larger doses may cause kidney and liver damage.
See why cinnamon is very good for your health. It controls blood glucose levels – Many studies have shown that cinnamon has a beneficial impact on glucose levels. Treating fungal Infections – Studies have shown that cinnamon oil is effective in treating infections due to Candida, such as Candida Tropicalis and Candida Albicans. It relieves the symptoms brought on by poisoning – Cinnamon has a strong antibacterial effect and is excellent in treating stomach problems due to salmonella and E. coli. Ground cinnamon, tea or oil of cinnamon, are effective in preventing stomach issues. Helps in treating symptoms of irritation gut syndrome – Cinnamon drastically reduces the unpleasant symptoms of headache gut syndrome, particularly helps with flatulence. This plant stimulates digestion and aids in treating bacterial infections. Additionally, cinnamon is an outstanding treatment for stomach cramps. Helps with arthritis and osteoporosis – Cinnamon is full of manganese, which helps build bones, blood and connective tissues in the body. Individuals that have less of manganese in the body often suffer from arthritis and osteoporosis. Cinnamon affects cognitive growth and memory – Frequent consumption of cinnamon protect the health of the mind and enhance concentration. It’s strong antioxidant – Cinnamon is one of the very best foods full of antioxidants. They help regenerate tissues and relieve the body of harmful free radicals. Helps with weight loss – Cinnamon improves circulation and may accelerate metabolism. Therefore, you’ll be prosperous in the struggle with overweight.
9. Relieves muscle pain – should you feel pain in your muscles it helps you massage cinnamon oil.
10. Lowers cholesterol and triglycerides – This hot plant works Prevents heart disease, due to lower the amount of triglycerides, cholesterol, and excess fat.
11. Cinnamon improves the health of teeth and gums – Cinnamon oil is frequently utilised in the production of chewing gum, candy freshening breath, mouthwashes, and toothpaste. This is primarily because of the strong antimicrobial effect of cinnamon.
12. Relieves colds, sore throat, and cough – Tea made from cinnamon or tea with cinnamon positive impact on issues brought on by a cold or a sore throat, and can relieve a cough.
13. Relieves symptoms of PMS – Since it’s full of manganese, cinnamon is a superb way to decrease the unpleasant symptoms of PMS. This spice relieves spasms and relieves tension.
14. Against the symptoms of food poisoning – Cinnamon calms ailments brought on by food poisoning, can neutralize germs, fungi, and other microbes.
15. Regulates menstrual cycle – Cinnamon helps women who have polycystic ovaries so that they can regulate the menstrual cycle.
16. Relieves a hassle – If you suffer from a migraine or regular headaches, first aid can be tea of cinnamon.
There are a lot more cinnamon advantages, but we should use it carefully because if we use it too much it might lead to damage. Use Ceylon cinnamon to remove coumarin related side effects.

Argan Oil

Argan Fruit Oil Cosmetic Morocco Tree Arga

The argan tree (logically called argania spinosa) becomes in one area on the planet: in the south-west of Morocco.
The neighborhood ladies would process around 30 kilos of Argan organic products in right around 14 hours of unadulterated diligent work, merely to increase enough Argan parts for 1 liter of its rare oil.
Contingent upon the kind of the Argan oil eliminated (corrective or culinary ), this God-sent valuable boon discovers use in a wide range of life regions.
Not exclusively it’s a profoundly pined for fixing in relatively every gourmet food these days, yet in addition it picked up acclaim in pharmaceutical and also in beautifying excellence and agents fields.
The Argan tree is one of the most established trees on Earth and is now found in an intramontane land with low normal precipitation covering in excess of 2,560,000 hectares.
It becomes just in Morocco and in light of the existential noteworthiness for the locals, the UNESCO has proclaimed the area a secured Biosphere Reserve.
No big surprise local folks call it the”tree of life” due to its importance and as it provides them timber, charcoal, nourishment for their dairy cattle and the celebrated oil, which is regarded as a standout among the most profitable sustenances on the planet in the latest decade.
Separating Argan Oil
The collect time of the Argan organic products is from July to August.
What is more, instead of the olive tree, the argania spiniosa can’t just be shaken to quicken the collecting system.
Consequently, the women are obliged to gather the natural products starting from the first stage fell the remainder from the tree utilizing stones at a backbreaking procedure.
What similarly solidifies the reaping venture, is the trees’ disagreeable and prickly contorted stems.
What’s more, albeit many individuals trust that most of the Argan oil on the company sectors today is removed from the organic products gathered by goats, this is a long way from being legitimate, basically in light of the fact that the amount of Argan organic products expected to fulfill the progressing and expanding general request, is a long ways past what any audience of goats can process.
In the aftermath of launching the Argan nuts, which may include a few almond-molded bits, the women either generally cook them to refine the taste lastly crush them using a hand-stone plant to extricate the culinary Argan oil or they process them generally to yield the restorative one.
In the culinary rendition, the batter increased in the aftermath of granulating the cooked components is hand-manipulated using high temp water and then squeezed to isolate the oil in the remainder.
Current day Argan Oil Production
Nowadays, to accelerate the production procedure, a major number of manufacturers utilize machines to extricate Argan oil, particularly the corrective one.
Due to restorative Argan oil, there is no water utilized and the pieces are squeezed normally without broiling.
This is what is presently called”chilly squeezed”.
However, no matter the alternatives current innovation is putting forth, the traditional generation of the extraordinary oil is making strides again in view of the high Argan oil quality achieved along those lines.
Luckily, in the two cases, to send out Argan oil outside of Morocco, the manufacturer and/or exporter must give consistence records demonstrating their petroleum is regarding thorough quality and cleanliness rules.
This ensures, amongst others, the oil was made in a domain , and biologically maintainable way.
Argan Oil In The Gastronomy
As I expressed previously, in the latest decades, Argan oil has picked up acclaim from the restorative and excellence business, as well as ended up one of the entire very looked for after fixings from the gourmet cooking.
Because of its unpretentious nutty taste, it finds uses as a remain solitary dressing or as a crucial extravagance fixing in dishes of mixed greens, vegetables, fish and meat dishes to give some examples.
Besides, the culinary adaptation is healthy to the point that it deservedly surpassed olive oil due to its common organization.
Numerous famous gourmet specialists immediately perceived that, due to its diverse uses and benefits, the culinary Argan oil plays in an indistinguishable group from truffles and caviar.
This is also reflected in the price of the valuable oil: One liter of bona fide newly separated and natural culinary Argan oil costs in the area of 90 and 120 Dollars relying on the season!
Argan Oil For Skin And Hair Serum
Regardless of the fact that the culinary form can be used for both kitchen and additionally corrective functions, yet here is the restorative (otherwise called. chilly squeezed) one a herald.
It has an incredibly magnificent effect on skin, nails and hair.
On account of its exceptionally dynamic and powerful fixings, not just it calms harmed skin, nails or hair, but on the other hand it is a perfect answer for saturate, hydrate delicate, maturing or imperfect skin, fragile rowdy dry hair and brittle nails.
Some Medical And Medicinal Properties
This fluid gold is not only a delicacy, yet additionally a health solution and a genuine fortune essentially due to the wide rundown of the important parts found in that.
It’s been clinically-turned out to be the oil with the most elevated convergence of fundamental polyunsaturated fats (more than 80%) – for the most part that the linoleic and oleic corrosive.
Moreover, other than being rich in alpha-tocopherol, which gets the most elevated vitamin E activity, it additionally comprises an astoundingly higher dosage of normal cell reinforcements which help secure against hurtful free radicals and other environmental anxieties.
It’s additionally essential that Argan oil turned into a type of a particular enthusiasm to researchers because of its substance in schottenol and spinasterol.
After all, the locals in Morocco successfuly used this for a long time as a conventional multitasking solution for:
Heart and circulatory Problems
Sanitizing wounds
Mitigating insect chomps
Curing cuts
Skin rest out
Joint torment
… furthermore, numerous distinct issues and infections.
This is in no way, shape or form a”total” manual about Argan oil.
This rare routine fortune has wide benefits and uses a list that I could discuss persistent.

How to prevent leg cramps

Image result for Leg cramps

Have you ever been struck with a sudden, painful leg cramp? The majority of us have at some stage, and it’s not a pleasant experience. All we can think about is the way to get leg cramp relief. The majority of the time the leg cramp will disappear as quickly as it came. But what about these leg cramps that will not go away regardless of what you do? There is relief. Have a look at the leg cramp remedies below to learn what people have found most useful. These leg cramp treatments have been tried and tested by millions of people for hundreds of years.
• Stretching
One reason people get leg cramps is they are overusing a specific muscle. So, if you’re working on a particular task, try changing your position or with other muscle groups. The key is that you don’t want your leg muscle overworked. At exactly the exact same time, you don’t want your leg muscles lying idle, such as when you’re sitting in a chair all day either.
Most of the time leg cramps are caused by dehydration. This one is a simple fix, but it’s something which a lot of people neglect. Try to drink lots of water during the day, especially if you continue to have cramps. A good deal of people don’t like drinking water, so grab a drink such as Gatorade if you don’t like the taste of water.
• Hot or Cold
For those leg cramps that don’t seem to go away, a hot or cold press is occasionally needed. Take a cold towel or an ice pack and apply it to the area of the cramp. Sometimes a heat pack will do the job better. You will need to experiment to determine what works best for you. You can purchase little heating packs or even a little heating pad at relatively inexpensively if you shop around. An ice pack is generally used by most people, but buying a small heating pad might be a worthwhile investment.
Massaging the area is the most common technique that most individuals try. The great news is that it works! Just remember to take it slow, and do not apply too much pressure. You want to slowly work the leg cramp out. Gently massage the area surrounding the cramp and work your way straight over where it hurts. Do not try to rush it. Proceed until the muscle begins to relax and you feel relief.
Your muscles require a lot of different vitamins. Lack of vitamins, such as B12, have been associated with nocturnal leg cramps. You can take a multivitamin to help give your muscles the vitamins and minerals your muscles need. Be sure to talk to your doctor before taking any medication. Allergies and other relevant information are important to let your physician know.
• Maintain Legs Warm During the Winter
Keeping your legs warm in the winter may also prevent leg cramps. No one is certain why the cold causes leg cramps, but many have speculated that the cold could cause the leg muscles to contract. Leg and foot warmers are found at places like Amazon or your local department store.
If you decide to try a foot bath, ensure you use epsom salt. Epsom salt includes magnesium which will absorb into your skin to help with cramps. You can also try mixing in some apple cider vinegar that’s high in potassium. These two minerals are electrolytes, which carry the electrical signal to your brain for muscle contraction and relaxing.
• Moving
If leg cramps hit you at night, sometimes it’s good to wake up and move around. A cramp is caused by a muscle not relaxing. So, by moving you can reset that procedure in your brain by causing the muscle to contract and then relax .
A lack of calcium can lead to leg cramps as well. Calcium is an electrolyte, which, when low, won’t allow your leg muscles to relax. Eating foods like milk, cheese, and yogurt, which are high in calcium, can help. If dairy products don’t work for you, eat things like broccoli, sardines, or kale, which are all high in calcium also.
Most of the time leg cramps are caused by something that is preventing your muscle from relaxing, so you might need to experiment to see what works for you. Just remember to keep hydrated and try to stretch periodically throughout the day. If none of these methods work, then you may need to see a doctor. Sometimes a physician can prescribe a vitamin that your body is lacking. Thus, follow up with your physician if you feel that you may have a more serious problem.