Causes of Night Leg Cramps

The causes of night leg cramps have long been debated, but following are some of the possibilities, and most likely causes and remedies:

Nocturnal leg cramps are agonies that happen in the legs during the night. As a rule they cause arousal from rest, but they might likewise happen while conscious, during the evening amid times of dormancy.

Things to Know About Nocturnal Leg Cramps

These cramps are usually in the calf muscles but can likewise happen in the thighs or feet.

Nocturnal leg issues are very excruciating and cause the influenced muscles to feel tight or hitched. Pain might last from a few seconds up to a few minutes. There might likewise be muscle soreness after the issue leaves.

Cramps are more normal in grown-ups over age 50.  However, they   can happen in more youthful grown-ups and youngsters.  Both men and ladies appear to be similarly affected.

What causes Nocturnal leg spasms?

The reason for leg issues is in many cases obscure, yet a few cases have been connected to:

 .   Sitting for drawn out periods of time

 Over-use of the muscles

 Standing or playing sports on solid floors

.   Sitting in odd positions

Things to Know About Nocturnal Leg Cramps

Nocturnal leg issues have likewise been connected to certain other conditions . These include:

Pregnancy

Alcoholism

Dehydration/electrolyte uneven characters

Parkinson’s  disease

 Endocrine disarrangement (diabetes, hypothyroidism)

 Who gets Nocturnal foot spasms?

Anybody can get these sorts of spasms. On the other hand, they have a tendency to occur more frequently in individuals who are middle aged or more advanced in age..

Do I need any testing done to assess my leg issues?

On the off chance that leg issues are continuous and extreme, your specialist might arrange lab work to guarantee that there is no electrolyte lopsided characteristics.

What would I be able to do to keep these issues from happening?

Things to Know About Nocturnal Leg Cramps

  1.  Make sure, beyond any doubt, that you stay hydrated.  In other words, make sure that you drink at least six to eight glasses of water every day.

2.  Wear appropriately fitted shoes while still up .

3.  Gently extend your leg muscles before you go to rest.

4.  Spend a couple of minutes riding a stationary bike before going to bed.

5.  Keep covers and sheets free around your feet so toes are not twisted.

What would I be able to do to make nighttime leg issues leave in the event that they happen?

Immediately extending the affected muscle is generally the best approach to soothing the issue. You may have the capacity to ease the spasm by strolling around, shaking your leg, or rubbing the leg.

Even just putting weight on your feet may do the trick.  On the other hand, applying ice has additionally demonstrated some advantage.

Are nocturnal foot issues the same as eager legs disorder?

No. While both sorts of foot aggravations have a tendency to happen during the evening, or when you are very still, eager leg disorder does not bring about torment or cramping.

Eager leg disorder is to a greater extent a distress, or a creeping sensation, which culminates in a craving to move the legs. While moving, the anxiety is alleviated, yet the uneasiness returns when movement stops.

This does not happen with cramps where the fixed muscle should be effectively extended for alleviation.

Is there any prevention for leg issues?

Things to Know About Nocturnal Leg Cramps

If  known, dependable attempts to treat the basic cause first fail, then Vitamin E supplements or Vitamin B complex might be useful.

Magnesium supplements have likewise demonstrated some advantage, for the most part in pregnant ladies.

Quinine used to be utilized for the treatment of leg spasms, but because of its potential for genuine and life-undermining unfavorable impacts (heart arrhythmias, thrombocytopenia, and excessive touchiness responses), it is no longer recommended as a treatment option.

As always, your comments or questions are welcome.

5 Tips For Seasonal Depression Treatment

It is good to have on hand some knowledge about  seasonal depression treatment.

Many people experience seasonalI depression, commonly known as seasonal  affective disorder (SAD) that causes depressive episodes during different seasons.

5 Tips to Beat Seasonal Depression

The National Alliance on Mental Illness (NAMI) says that around 4 to 10 percent of people in the United States suffer from SAD. This is probably similar in other countries as well.

However, some studies suggest that nearly 20 percent of people may be affected by this disorder. Though more people are affected by SAD during the winter season, one can exhibit depressive symptoms even during the summer season.

When summer is marked by rainy days, things tend to worsen.  Rainy days mean less light, which makes a person sleepy and gloomy with the body signaling that it is time to rest.

If you do not like summer and feel that depression engulfs you in this weather, here are five summer depression busters that you can adopt:

    1. Plan something to lift the mood:5 Tips to Beat Seasonal Depression

To beat the summer blues, one does not have to plan an exotic holiday that might create a hole in the pocket. Going to a quiet café for lunch with a friend, or going on a long drive might just help beat the low mood.

Planning something interesting throughout the entire summer can boost the mood and cut down depressive episodes.

        2. Don’t dehydrate:

Summer is the time when dehydration can catch you unawares. Have adequate water, citrus fruits, or refreshing juices to keep yourself hydrated

. According to studies conducted by the University of Connecticut’s Human Performance Laboratory, even mild dehydration can significantly alter a person’s mood, energy levels and his ability to think clearly.

5 Tips to Beat Seasonal DepressionResearchers recommend that individuals should drink eight, 8 ounce gasses or  water a day, which is approximately equivalent to about 2 liters.

          3. Be near people:

Being in isolation can make one more depressed than ever. One of the best things to do when depressed is to catch hold of a few friends and spend time with them.

One can chat near a pool or just watch TV together. Even picking up a phone and calling up someone can help beat summer blues.

          4. Involve yourself in something new:

Summer is a great time to take part in new activities.

Break the monotony and try new things. For example, getting up early in the morning and taking a jog at a park will refresh the mind.

Learning a new sport can also help better the mood and distract from depressive thoughts.

          5. Eat foods that help boost moods:

When depressed, a person is prone to eating more.  Moreover, during the summers, diet soda, ice cream, sweets, etc., usually become an integral part of our daily food.

It must be remembered,however, that sugar can aggravate depressive symptoms.  Once the sugary flavor wears out, one might just feel worse than ever.

Thus, it is recommended to consume healthful foods that boost the moods, like walnuts, blueberries, yogurt, chocolates, turkey, greasy fish, etc.

5 Tips to Beat Seasonal Depression

            Battling summer depression

Just when beating the heat was a task in itself, depression stepped in to add to the problems.

However, with little efforts from our own self, we can fight depression this summer and feel new and refreshed.

But if depression persists and there is no relief from the terrible mood swings, opt for a depression help.

Please feel free to offer your comments.

Why Are Pets Good For Your Health?

Much has been written and spoken about the value of having pets in the home.  So why are pets good for your health?

For example, in some cases having a pet in the home can actually help a child from developing some allergies and develop stronger immune systems.

How Having a Pet Benefits Your Health

When a child is brought up with pets, it is less likely they will develop allergies to animals. As they grow up they will have more self-confidence and a better self-image because of 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 interact with other pet owners. You may meet others at training classes where others are trying to train their pet with the same parenting skills or you may interact with others at a dog park.

Pet owners enjoy sharing information about their pets good or bad. So if you are shy, share your pets stories with others and you will find how other pet owners or lover of pets will listen and begin a conversation sharing their information that may be similar or even more hilarious than yours.

How Having a Pet Benefits Your Health

This is also a good way to meet others of the opposite sex.

The National institute of Health has conducted heart-related studies and the findings show that pet owners had decreased blood pressure, cholesterol and triglyceride levels which can minimize the risk of a heart attack.

Hugging an animal and even petting them helps calm you. They are warm, soft and responds to your affection which calms your nerves and makes you feel relaxed.

How Having a Pet Benefits Your Health

Watch fish in an aquarium and you will find peace and serenity as the fish swim silently back and forth up and down. Your anxieties developed during your difficult and busy day will be lessened and you’ll enjoy your evening better with your loved ones and friends.

Dog owners are able to walk, run, jog, bike, hike with their canine friend which are exercises that can help you stay fit. It’s so much better exercising with a friend as a dog or as some people do with their pig, or cat.

How Having a Pet Benefits Your Health

Have you seen people train their pets to ride on their motorcycle or even train them on surfboards?  What fine companions,  and it makes exercising more fun. The time will go by much quicker.

When you are feeling depressed or lonely, a pet may give you that feeling of joy and happiness, especially if you are sick and elderly. Pets sometimes do funny antics and you’ll have someone to talk to instead of being home alone.

You can complain and curse and they won’t walk away from you and tell you to stop complaining. They sit and listen and don’t judge what you are saying. They take away that loneliness because they are faithful and loyal to you always there.

Dogs and even some cats are good at keeping you safe as they warn you of intruders and even dangers in the house. Best of all you don’t even have to live in a house and they will still love you.

How Having a Pet Benefits Your Health

There are so many reasons pets are useful animals in helping humans remain healthy. So if a person is not already allergic to the pet fur and does not have a pet, go out and adopt a cat, dog, fish, rabbit or whatever animal that may appeal to you.

Out there is an animal that may help make you live longer, feel euphoric, and become a better person.

How Having a Pet Benefits Your Health

There are many animals in the animal shelters that are waiting to be adopted who can help you solve some of your health problems. Go out there today and make a pet happy and yourself healthier.

Tell us about how your pet or pets help you.

How To Gain Control of Your Emotions

The following is a good example of how to gain control of your emotions:

If you drop by a fire station on any given Monday, there is a good chance there will be something interesting to see.

Most likely you will arrive to see a crew of firefighters intently going through compartments on the fire truck. They will be pulling out metal toolboxes and large bulky bags and packs.

How To Gain Control of Emotions

If you watch a little longer you will see the crews going through the bags, pulling out all kinds of equipment such as hand tools, power tools, and specialty tools alike, and checking them over like concerned mother ducks.

It’s “Monday Jobs” day,  and the crews are beginning their routines of maintaining and running all the pieces of equipment that are carried on the fire truck.  After all, they must be ready with fueled saws, gas blowers, hydraulic rescue tools, working axes, pike poles,  and ceiling pullers, used for ventilation operations, rescue, or forcible entry.

You might see hundreds of feet of different colored rope, for high angle rescue, being pulled out of bright orange bags and given the once over.

You might see a flash of silver as carabineers and pulleys are double and triple checked.  You might jump with a start as the growl of a gas blower, or the scream of a chainsaw, hits your ear drums.

Items that are broken and worn get fixed or replaced.

It is a big part of the job to go through the many packs on the truck and maintain the  tools and equipment so that the firemen  may be ready at a moment’s notice for whatever comes next.

The Forgotten Backpack

For all of their careful preparation and maintenance, however, there is one backpack that firefighters often forget to check.  This one is the one for which no daily, weekly, or monthly check off list exists, the one bag  not required to check, but which may be the one that needs the most attention and maintenance of all.

For in this backpack, carried invisibly on each firefighter’s back, sit the calls, the thousands of emergency calls, the really bad ones especially, and the multitude of stuffed feelings that may accompany them.

Firefighters see bad things. It is part of their job and it is what they signed up to do.  And while they may be good at handling the emergency scene, many times their feelings become an after thought, something they have to try to push away after an especially difficult emergency.

Of course, firefighters are, by far, not the only ones who see difficult things in the world. Yes, feelings of pain and suffering are most definitely a universal part of our human experience.

So here is the thing.

We ALL carry our own invisible emotional backpacks on our backs, and it would serve us well to check them regularly. 

Empty Your Emotional Backpack

In our personal backpacks we carry those things that weigh on our shoulders and our minds, many of them unexpressed thoughts and feelings, that we have hurriedly stuffed away, even years ago, because they felt uncomfortable and messy.

Your Feelings Are Part of Your Humaneness

The assortment of feelings may include all the big ones, such as guilt, shame, anger, fear, and despair.  For many of us, dealing with feelings is a challenge.  Has it become a habit to avoid your feelings or avoid expressing them authentically? There are many reasons why it can be hard to express how we are really feeling.

We may have learned in our impressionable youth that it was not okay to show feelings–the “children should be seen not heard” syndrome.  Maybe when we were young and we did show our feelings, we were judged somehow. “Man up”‘ or even a benign sounding “Don’t cry,” are instant ways to shut down someone’s true expression.

Empty Your Emotional Backpack

We might worry about what others will think, if we show our feelings. “Can’t let them see me angry or sad. I want to appear in control.” Maybe we listen to our internal judge, “Oh I shouldn’t let myself get upset about that.”

For some of us, even feelings of joy might be hard for us to express. “I wouldn’t want to look silly or undignified,” our mind might chatter. Firefighters may think,”I do not want to burden my loved ones with my feelings.”

Our reasons are many, for hiding our true feelings.  But whatever the case, it serves us enormously to realize that feelings are natural to have and express. They are an integral part of our human experience. They are what make us uniquely human!

Express Yourself

When we stuff our feelings away and hide them in our backpacks, we set ourselves up for problems in our future.  Do we explode one day, all those feelings coming out all over the place with a messy bang?

Or do those unexpressed emotions start to eat away at our insides literally,  causing physical ailment, illness, or dis-ease.

When our personal backpacks become too full and overloaded, they spill out, usually in messy ways.

When our feelings run amok at the slightest event at work or home, we know that our backpack has become too full. It serves us well to be aware of the weight of our backpacks.

Good fire organizations encourage their firefighters to attend critical incident stress debriefings after an especially bad call. This is the time for crews to check through their backpacks, and see what it is that  can be acknowledged, felt, and expressed.

Just as we take care of ourselves by staying physically fit and knowing our jobs, I believe it is just as vital to maintain and take care of our emotional well-being too.

There are many ways we all can choose to empty our overflowing backpacks.  A conversation with a mentor may give us relief.  We may seek out professional therapies or our closest friends for support.

Empty Your Emotional Backpack

. Processing our feelings through art, dance, and creativity may feel right. Whatever the way we choose to affirm and honor our feelings, we will begin to feel relief when we release the weight of old thought patterns and stuffed feelings.

So today, friends, let us remember to:

Give yourself permission to feel your natural human feelings.

Especially give yourself permission to feel the ones that get the bad rap. Let yourself feel jealous, intolerant, impatient, angry, sad and fearful.

Practice feeling your feelings fully.

It is OK if this takes time.  Some of our feelings are buried deep. If it is sadness, feel it fully, let the tears flow. If it is anger, feel it, scream it, write about it, run it out, dance it through.  Let it out!

Empty Your Emotional Backpack

Resolve to maintain and empty your backpack.

Frequently. You will feel lighter and freer as you authentically express your feelings on your journey.

It takes courage to be human. It takes courage to be authentic in our humaneness.  And it takes great courage to feel our feelings fully and then express them.

Let’s remember to take care of ourselves. We can gently remind one another.

Let us lighten our load and empty our backpacks.

If you have anything you would like to share with others, please feel free to do it here in the comment section.

Natural Ways To Relieve Pain

We need to know natural ways to relieve pain, because pain causes so much discomfort in the body, and it may cause one to lose normal function of the body part for some time.

Know The Natural Ways That Can Help Relieve Body Pain

Whether you have a headache, earache, or whatever kind of pain, the first thing most people do is reach out for that painkiller. While this may be useful in relieving pain, taking too many painkillers may cause one to have a dependency syndrome where he or she cannot do without the painkillers.

That is why it is good to have natural ways, such as the use of best organic supplements to relieve pain.

There are various natural ways that you can use to relieve, manage or cope with pain and these include:

1. Soaking in warm water

This will help alleviate any form of muscle spasms and muscle pain, especially in arthritis. Warm water makes the joints loose and makes one feel at ease as it reduces the gravity force that compresses the joints and it offers a 360 degree support for sore limbs. Soak for about 20 minutes so that there is a prolonged effect after you are done.

One may add essential oils which are the best organic supplements as they will help relax the muscles, hence making stretching exercises more tolerable and beneficial.

2. Heat therapy

When you apply some form of heat, it will ease the pain. You can use a hot water bottle, or a heating pad or a hot bath. The heat increases the flow of nutrients and healing oxygen to the area that has pain, and it suppresses the pain which helps in repairing the damaged tissues.

The sensory receptors in the skin are stimulated by heat, which decreases the pain transmission to the brain and relieves discomfort.

3. MassageKnow The Natural Ways That Can Help Relieve Body Pain

Massage make the body feel great and reduces pain on the back, osteoarthritis, neck pain, and surgery related pain.

Massage therapy boosts endorphin and serotonin levels which are natural body pain killers and also reduces the stress levels. Massage also relieves discomfort after one has done intense exercises which make the muscles sore.

4. Taking herbal supplements

The best organic supplements have anti-inflammatory properties in them so they can treat the inflammation and reduce pain.

Other herbs play a critical role in ensuring that the muscles relax, there is good blood and oxygen flow to the joints and muscles hence reducing pain. These herbs can be in the form of capsules or liquids, or they can be brewed in tea.

5. Acupuncture

Know The Natural Ways That Can Help Relieve Body Pain

This is an ancient pain relieving method that was used by the Chinese and it involves inserting tiny needles into specific points in the body. The needles, then cause an incomplete imbalance of energy and also affect the adenosine activity in the body, hence it eases the pain after an injury.

Acupuncture also improves the nervous and musculoskeletal system functions which often cause pain.

6. Yoga and meditation

Yoga has been found to relieve pain and also reduce stress levels. It enhances the stress coping mechanisms hence lessen the amount of stress, which may intensify the pain.

Yoga is used in most places to treat lower back pain. Meditation involves relaxing and having simple breathing exercises.

7. Exercises

Pain can be caused by stiff muscles or tension in the muscles. When you exercise, you strengthen and stretch the affected muscles, hence reducing the inflammation and pain.

Know The Natural Ways That Can Help Relieve Body Pain

Exercises also make muscles and joints much stronger hence one has fewer chances of getting injuries.

When you are obese or overweight, you are causing too much pressure on the joints which in turn become painful. Exercising helps one reduce the weight and then it reduces the chances of degeneration of bone diseases such as osteoporosis which is painful.

Please feel free to leave comments or questions.

6 Tips To Lose Weight Fast in 30 Days, Including Busy Ones

We have all had those hectic days when it seems like the to-do list is just never going to come to an end. However, no matter how busy we get in our lives it is  still important, if we are going to lose weight fast, to stick to our long-term goals like losing a bit of weight every day

You see losing weight is much like an airplane taking off – it doesn’t work if it slows down at the end of the runway !

At the same time though, eating healthy for weight loss doesn’t have to be complicated as long as we make sure to plan ahead and anticipate the hectic days in our schedule.

One convenient trick I have always used is to keep convenient healthy snacks with me! This way I never feel the urge to binge on unnecessary excess calories.

Here are 6 tips for healthy meals on busy days:

Family time6 Tips for Burning Fat on Busy Days

Always make sure that you have at least one meal of the day with your family that isn’t rushed. This promotes family bonding and let’s be honest, when you are not rushed to get to your next appointment it is easier to have a healthy meal!

A family meal can be any meal of the day, not necessarily just dinner. Just be sure to be flexible with what time the meal starts as not everyone will have the same schedule every day!

Be prepared

In order to save time, cook ahead. Cook several meals in advance and keep them in the freezer until you need them! For example you can always cook pasta one night and have only a portion of it warm leaving the rest over for the next day as pasta salad.

Keep ingredients that make simple meals.

By keeping it simple when you don’t have time, you won’t have the urge to buy unhealthy junk food from a takeout joint! Here are some ingredients that make simple meals:

• 100 Percent whole-wheat bread (Unless you are gluten intolerant)

• Lean deli meats, salsa

• Canned dried beans

• Low-fat or fat-free yogurt and cheese.

• Whole-wheat pasta6 Tips for Burning Fat on Busy Days

• Fresh and frozen vegetables

• Fresh and canned fruits

Convenience and health

There is such a massive health drive these days, that convenient snacks that used to be packed with calories are now being replaced with healthier alternatives!

For example if you are feeling hungry you can always pick up a protein bar at the shops that doesn’t contain any unhealthful ingredients!

Simplify your life

Save time during meal preparations by keeping pre-cut fruit and veg in the fridge.

Fresh fruit will always be the best option but, canned fruit will work just as well! Just make sure that the canned fruit is not the sugary syrup kind, and wash the fruit before you consume it in order to reduce the sodium content.

Keep a menu of simple meals

These meals should take 20 minutes or less to prepare. This is a really handy idea when you don’t have any time during your hectic busy days!

6 Tips for Burning Fat on Busy Days

Loosing weight isn’t something that you do only when you feel like it! It is something that you do every day, whether you feel like it or not! It is simple, set your self up for success by planning ahead and you will be on the correct path to lose that stubborn excess body fat, even within 30 days.

Please contribute your comments or questions to the blog.

Best Personal Fitness Tracker

 

One advantage that we have today is that we can increase our level of fitness and make our lives better by using a fitness tracker.

Why You Should Get a Fitness Tracker

We have been working hard to keep ourselves fit since the industrial revolution. This shows how important it is for our bodies to be able to function effectively and efficiently during the course of our lifestyles.

There are multiple reasons why you should own and use a fitness tracker.   If you are seriously into keeping fit, it is an indispensable tool especially when you have lots of things to do with your time.

fitness tracker can be used: as a motivating partner, to set and reach your fitness goals, and to monitor your heart rate.  You can use it even under water, and also track your sleep.

It’s time to get yourself a fitness tracker that suits your fitness purpose and your budget. Remember that the quality and the functions of a workout watch should determine which one suits you best.

Why You Should Get a Fitness Tracker

1. A motivating partner

A  fitness tracker is more of a fitness friend and a strict coach, than just a gadget. Its major functions are the standard of measurement and motivation. It lets you view all your activities in the form of information, through which you can see how and where you spread your efforts during the workout routine. This information will later help you to set smarter goals.

2. Fitness goals

Since detailed orientation and clarity are high in priority when setting your fitness goals, a visual impression of your improvements will give you a great sense of accomplishment. Knowing what you have accomplished and what is yet to be accomplished is the main ingredient for setting better fitness goals.

First, you need to write down the purpose of your tracker; whether it is losing weight, building you body, tracking your sleep or any purpose you have

3. Monitoring your heart rate

It is important to monitor your heart rate especially, but not exclusively during your workout sessions. A fitness tracker  will keep collecting data during your workout and even as you rest. This makes it convenient for you to single out the activities that overload you during exercises.

4. Swimming and divingWhy You Should Get a Fitness Tracker

If you are a regular swimmer or diver, you can get a fitness tracker that is water-resistant. With this, you will accomplish more out of your fitness program since you are able to get data on your fitness stat while on land and in water.

In addition, you can even get information of the number of strokes you make as you swim, your swimming efficiency, and your swimming pace.

5. Tracking your sleep

A fitness tracker has a role in every activity within the course of your lifestyle. This include when you are resting or sleeping.  Getting good quality sleep optimizes your rate of success in your fitness program. The whole of your body should be relaxed for you to make up for exhaustion and proper tissue building and repair.

As always, feel free to leave your comments or questions.