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9 Reasons You are Experiencing Nighttime Muscle Cramps, and How to Manage It

by July 28, 2017

Experts report that as high as 60% of all adults report experiencing nocturnal leg cramps. Waking us up in the middle of the night and interrupting our sleep, these cramps are not only painful but are also an extreme nuisance. Most often located in the calf muscles, they can also occur either in the feet or thighs.

Lasting anywhere from just a few seconds to several minutes (that can feel like hours), the cramping can range from a slight discomfort to an intense pain, which can result in longer lasting muscle soreness and fatigue. While anyone can experience these cramps, they are most common among those who are middle-aged or older, and in athletes and those who exercise later at night.

 

Why Do My Legs Cramp Up?

  1. Overexertion: Working out right before bed leaves the muscles fatigued, which can lead to cramping throughout the night. Instead, workout earlier in the day to allow your body to have time to relax and recuperate first.

 

  1. Hypothyroidism: Your thyroid plays an important role in calcium absorption and utilization. Without this occurring your body experiences a calcium deficiency leading to muscle weakness, numbness, cramps, and pain.

 

  1. Dehydration: Your muscles are composed of 75% water. Maintaining proper hydration helps the muscles to contract and relax, as well as to circulate the necessary nutrients throughout the body.

 

  1. Uncontrolled Diabetes: Diabetes can lead to diabetic neuropathy, a form of nerve damage. This can cause feelings of numbness and tingling, as well as a sharp pain in the legs. High blood sugar levels can also lead to dehydration.

 

  1. Prolonged Standing: Standing for prolonged periods of time, especially while wearing poorly fitting shoes or high heels can lead to a muscle fatigue similar to having completed an intense workout.

 

  1. Alcohol Abuse: Acting as a diuretic, excessive alcohol consumption can lead to dehydration. Alcohol abuse can also lead to alcohol neuropathy, which is responsible for muscle cramps and leg pain.

 

  1. Nutritional Deficiency: There are many different nutrients that work together to promote optimal muscle function including potassium, calcium, sodium, and magnesium. A deficiency in any of these minerals can lead to cramping.

 

  1. The Use of Specific Medications: There are a number of medications that can lead to muscle cramps in the legs including cholesterol-lowering agents, diuretic, birth control pills, steroids, and antipsychotics.

 

  1. Pregnancy: Nighttime leg cramps are a common side effect in the second and third trimester of pregnancy, largely due to feelings of fatigue and reduced circulation to the legs.

 What Can I Do to Prevent Nighttime Leg Cramps?

While it is hard to pin point the exact reason why you are experiencing muscle cramps, there are a number of steps that you can take to prevent nighttime leg cramps. These include:

  • Take a daily multivitamin.
  • Avoid drinking coffee and cola beverages, both of which have been found to lead to dehydration.
  • When experiencing a muscle cramp, apply a hot compress to relax and loosen up the muscle.
  • Ensure that blankets and sheets are kept loose around your feet to prevent distorting the toes and the angle of your feet as you sleep.
  • Drinking plenty of water throughout the day to prevent dehydration.
  • Take a warm shower or bath to relax muscles if you are experiencing cramping over a larger area of the leg.
  • Boost the magnesium levels in your diets. Nuts and seeds are both high in magnesium.
  • Take the time to stretch out your leg muscles prior to gong to sleep, easing any tension and tightening in the muscles.
  • If you wake up experiencing a muscle cramp, get up and walk around, telling you brain that the muscle needs to contract and relax.
  • Sports drinks that are high in electrolytes to prevent nutritional deficiencies.
  • Avoid excessive alcohol consumption.
  • Apply an ice or cold back to the muscle during cramping to relieve tension.
  • Eat potassium rich foods including bananas, broccoli, oranges, grapefruit, grapes, apricots, cabbage, fish, pork, and lamb.
  • If you are experiencing cramping in your legs, massage the muscle in question for approximately 10-15 minutes.

12 Foods That Will Make Your Child Smarter

by July 28, 2017

Every parent wants to do well by their child, giving them every opportunity to succeed in life. Careful attention to their diets allows us to ensure that our children are happy and healthy. We choose foods that will promote their physical health, protect their teeth and support them as they continue to grow and develop. It shouldn’t, then, come as a surprise that the right foods can also help to encourage your child’s mental development!

Karlene Karst, RD, a dietitian and author of ‘The Full-Fat Solution’ explained, “Your child’s brain and nervous system is in a rapid state of growth and development until age five. You want to turbo-boost kids’ brain power with a diet of fun, simple, yet delicious foods that incorporate protein and omega-3s – the building blocks for smart and healthy brains.”

 The following 12 foods will help to boost your child’s mind while tasting great!

 

  1. Fish: Extremely high in Omega 3 fatty acids, fish help to prevent memory loss and declining mental skills.

 

  1. Oatmeal: Oats have the ability to keep the arteries clear by removing the bad cholesterol in your child’s blood stream. This will, in turn, improve their memory!

 

  1. Olive Oil: High in monounsaturated fatty acids, cooking with olive oil will improve brain development.

 

  1. Honey: The polyphenol properties of honey work to fight oxidative stress on the brain improve memory deficits, improve concentration and boost memory.

 

  1. Walnuts: A high source of Omega 3 and Vitamin E, walnuts also produce DHA, an essential component of the neurological system.

 

  1. Almonds: Loaded with fatty acids and protein, almonds help to improve cognitive functions and repair damaged brain cells.

 

  1. Eggs: The yolk in eggs help to form a neurotransmitter in the brain called acetylcholine. This neurotransmitter works to improve your child’s memory and promote communication between the cells of the brain.

 

  1. Turmeric: Curcumin, a compound in turmeric, has been found to boost brain cell growth, improve brain function and lower the risk of Alzheimer’s and stroke throughout the course of your child’s life.

 

  1. Avocados: Avocados are packed with healthy fats, which are necessary for the development of your child’s brain.

 

  1. Yogurt: The good fats in yogurt are beneficial in the development of your child’s brain, while the probiotics it contains have been found to improve an individual’s mood.

 

  1. Apples: Containing an antioxidant called quercetin, apples work to boost your child’s mental skills and help them to remain focused throughout the day.

 

  1. Green Leafy Vegetables: Packed with powerful antioxidants, vegetables like spinach and kale will protect the brain from free radicals, prevent a decline in neurological functions and improve cognitive functioning.

11 Fast Food Items You Should Never Order

by July 28, 2017

Fast food has become a regular staple of diets everywhere, providing us with food options that are quick to grab on the go and cost effective. Have you ever found yourself standing in the middle of a fast food restaurant, staring at the menu lost on what you should order?

A recent Reddit thread may help you to make your decision the next time you are stuck. Titled “Fast food workers of Reddit, what should we NOT order at your restaurant? Why not?”, the thread features insider tips and tricks from the people who make your food!

 

Here is a selection of the most curious and shocking answers from that thread:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Rose-Infused Ice Cubes, An Icelandic Secret For Amazing Skin

by July 28, 2017

The use of roses for beauty and skin care dates back decades, to the ancient Greeks and Romans who would include rose petals in their bath water. The petals not only perfumed the water, making the experience that much more luxurious, but they also carried several benefits in relation to the condition of their skin!

Since this time, the benefits of rose petals, rose water and rose oil have become much more common, with rose related products popping up on drug store shelves the world over.

A popular skin care routine in Iceland involves freezing various herbs and flowers into ice cubes. They apply the ice cubes directly to their face, running them along their faces and necks as they slowly melt. This has been found to help reduce inflammation, close pores and brighten skin. The herbs and flowers vary, each with their own unique medicinal properties. Anna Rosa Robertsdottir, a well-known herbalist wrote ‘Icelandic Herbs and Their Medicinal Uses,’ listing 90 different native herbs and their medicinal properties.

Interested in trying this technique for yourself? Here is a great recipe to get you started:

Rose-Infused Ice Cubes

You Will Need:

  • Ice Cube Mold
  • 1 Cup Rosewater
  • 1 Cup Dried Rose Petals or Rosebuds
  • 3 Drops Rose Essential Oil
  • 1 Cup Distilled Water
  • ½ Cup Aloe Vera

Directions:

  1. Mix all of the listed ingredients in a bowl.
  2. Gently pour the mixture into the ice cube mold.
  3. Top each ice cube with your chosen herb or flower, then place the tray into the freezer.
  4. Allow the tray to sit until the ice cubes are frozen solid.
  5. Taking a single ice cube, run it slowly along the face paying careful attention to the eyelids and the sides of the nose.

Vegan Superfood Cookie Dough (Yup, It’s A Thing)

by July 27, 2017

Today there are so many unhealthy foods, but there are mountains among mountains of unhealthy snacks, devils foods, and pastries out there. But they are so bad for you!

As much as we love to indulge in a twinkie, ho-ho, or a Debbie cake of any kind, we can’t change the fact that they are awful for our bodies. None of us can deny eating some raw cookie dough before it was put in the oven. Raw cookie dough is literally mounds of the heavens above, you can’t deny it.

We all love some raw cookie dough, but you would definitely have to drop it to have a healthy diet and body – until now! This super easy cookie dough is a super food for your body and it will satisfy your sweet tooth too! The oat flour and flaxseed supply you with a great deal of fiber. It is an easy no bake recipe and anyone can make it. It’s also cost efficient! You can get the recipe below!

Ingredients

  • 2 cups gluten-free oat flour (To make your own, see instructions below)
  • ½ cup pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 tablespoon unsweetened dairy-free milk
  • 2 tablespoons ground flax
  • 1 teaspoon molasses
  • Pinch of sea salt
  • ½ cup dark chocolate chips (unsweetened)

Preparation

1. Place the oat flour into a large mixing bowl. If you are making your own oat flour, start by processing 2 cups of gluten-free oats in a food processor and blend until it turns into a superfine powder. Place the flour into a large mixing bowl.

2. Add in the pure maple syrup, pure vanilla extract, and dairy-free milk.

3. Next, mix the ground flax, molasses, sea salt, and dark chocolate chips. Mix until well combined.

4. Let the cookie dough chill in the fridge for at least 1 hour, and then serve in individual serving dishes. Store in the fridge for a healthy treat during the week.

Control Inflammation With Your Brain

by July 27, 2017

Your body is a well-oiled machine, with a series of different systems all working closely together in an interconnected web. From the digestive system to the circulatory system, the more you optimize your body’s use of each individual component, the more you can improve your health as a whole.

One extremely powerful system in your body is the nervous system, connecting your brain to the rest of your body. Through understanding and utilizing the various parts of this system, you have the ability to reach and influence every part of the body, providing you with an important tool in the quest for better health! One often overlooked component of the nervous system is the Vagus Nerve, a nerve that, when activated, has been connected with a list of health benefits!

Dr. Paul-Peter Tak once said, “It’s become increasingly clear that we can’t see organ systems in isolation like we did in the past. We just looked at the immune system and therefore we have medicines that target the immune system. But it’s very clear that the human is one entity: mind and body are one. It sounds logical but it’s not how we looked at it before. We didn’t have the science to agree with what may seem intuitive. Now we have data and new insights.”

What is The Vagus Nerve?

The Vagus Nerve is one of 12 cranial nerves located in the body, extending from the brainstem all the way down to the abdomen, linking up several organs including the esophagus, heart, and lungs. This is the longest cranial nerve in the body, and is also known as ‘cranial nerve x.’ As part of the body’s involuntary nervous system, the vagus nerve is responsible for a number of roles in the body including controlling the digestion of food and keeping your heart rate constant.

In order to harness the power of the vagus nerve, you must first understand the concept of vagal tone, which represents the degree of activity that is occurring along this part of the nervous system. You can measure your vagal tone by tracking both your heart rate and your breathing rate, and then look at the connection between the two.

When you breathe in your heart rate will speed up slightly. You will also find that your heart rate will then slow down as you breathe out. Record your heart rate during inhalation, and again during exhalation. The difference between these two rates is your vagal tone. The larger the difference between the two, the higher your vagal tone.

How Can You Harness the Power of your Vagus Nerve?

Experts have found a connection between higher vagal tones and better overall health. There are a number of hospitals that are even beginning to record your vagal tone in your patient files due to everything that it reveals about your current health. Some of the benefits of a high vagal tone include:

  • Improved Digestion
  • Reduced Migraines
  • More Stable Blood Sugar Regulation
  • Lower Blood Pressure
  • Reduced Risk of Stroke
  • Reduced Risk of Cardiovascular Disease
  • Improved Emotional Regulation

If you needed further motivation to work on increasing your vagal tone, not only does increasing your vagal tone provide benefits, but a low vagal tone has actually been associated with a number of health problems! These health problems include:

  • Stroke
  • Cardiovascular Conditions
  • Chronic Fatigue Syndrome
  • Higher Rates of Inflammation
  • Diabetes
  • Cognitive Impairment
  • Depression

How Can I Activate the Vagus Nerve and Increase Vagal Tone?

  1. Drinking Cold Water
  2. Laughter
  3. Consume Foods High in Probiotics
  4. Yoga
  5. Splashing Cold Water on Your Face or Taking a Cold Shower
  6. Meditation
  7. Fasting
  8. Singing and Chanting
  9. Breathing Techniques
  10. Massage (especially the foot or the neck)
  11. Prayer

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