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Night Leg Cramps Causes, Treatment, Prevention and Cures

I battle with cramps in the evening, I found this article very informative.

Night cramps can develop in any of the leg muscles but the calf muscle is the commonest. Original Graphic - janderson99

Leg cramps that develop at night, often when people are sleeping, is a common problem. About 60% of people are likely to develop cramps at some time during their lives. For some, cramps occur frequently and can disturb sleep patterns. A muscle cramp is a strong, uncontrolled painful contraction of a muscle or a spasm that developed very quickly. It can last for a few seconds and fade quickly or it can build to a huge spasm that may last several minutes and cause a lot of discomfort and pain. Most cramps in the legs occur in the calf muscles. Leg cramps are something most people associate with team sports such as soccer, basket ball and various football codes. These cramps generally occur towards the end of the game when players are stressed and tired from overexertion. In these cases the cramps are generally associated with ion imbalance in the muscles, particularly Potassium. Dehydration can also trigger muscle cramps. The simple remedy is to stretch the muscles to stop the spasm and to take 'salt; tablets, consume a properly formulated sports drink and consume lost of water. Once a play experiences cramp there is a high risk of recurrence and most players have to leave the field.

Night time leg cramps occurs mostly in the calf muscles and sometimes in the thigh or the foot. They often occur just as you are falling asleep or waking up, but you can also be awaken from a sound sleep by a leg cramp. Often they occur in one leg and not the other, and quite often the same muscle is involved. These cramps cannot be associated with overexertion of muscles, dehydration or ion imbalance that trigger the ones sports men a women, so why do they occur when you are in bed or sleeping?

Causes of Night Time Leg Muscle Cramps?

It remains a mystery, compounded by the fact that there are multiple causes. Sometimes there are various medical problem such as arthritis, liver disease, peripheral vascular disease, circulation problems and diabetes. For this reason doctors use an exclusion principle. they generally work through a list of likely causes specific for the patents using cue such as weight, age, general health and medical history. After underlying medical conditions have been eliminated the next step is to check for signs of the more common general causes.

• Taking certain medications, such as birth control pills, statins, diuretics and steroids.
• Dehydration - this can occur without many people knowing it.
• Alcohol consumption which can cause dehydration
• Having insufficient calcium, potassium and other minerals in the blood. This can depend of diet as well a what beverages are consumed. Drinking a good quality sports drink after heavy exertion can help replace the minerals lost in sweat.
• Post-exercise muscle stress. Many people experience nocturnal cramps hours after exercise or even working in the garden, particularly if they do no rehydrate properly and replace the ions lost during heavy sweating.
• Standing on a hard surfaces for hours as a long time or sitting immobilized for long periods of time without taking a break. This may be related to some sort of blood pooling effect of immobility which is known to be a general health hazard.
• Putting your legs in awkward are strained positions while you sleep. Many people find that they develop cramps when they lie a certain way or position their legs in a strained position. Sometimes cramp occurs even when the position is not strained. This may be relation to circulation problems and local pooling of blood within the muscles.
• Exposure to cold temperatures, or getting chilled in the hours before going to bed. Exposure to cold water via a swim or a cold shower can sometimes trigger cramps.
• Being pregnant is often linked with developing cramps via mineral imbalances and hormonal changes. This appears to be related with calcium and magnesium levels in the blood
• Injuries, strains and minor aches and pains in the legs are often precursors to cramping problems.

How to Relax a Cramping Muscle When it Happens

• You can try the methods below which work in most cases
• Stretch and massage the muscle. This is the method the footballers and other sports people use. This stretching often calms the muscle that has gone into a spasm.
• Take a warm bath or shower to get the muscle to relax.
• Apply an ice or cold pack.
• After stretching drink plenty of fluids, including sports drinks such as Gatorade.
• Get up and walk around to stretch the calf muscles
• Sleep in a different position so you won't trigger a recurrence.
• Take quinine or acetaminophen (Tylenol) before bed can help reduce the occurrence of cramps and the pain associated with the cramps.

How can Prevent Leg Muscle Cramps?

• A small dose of muscle relaxant or vitamin B12 might also be help prevent cramps.
• Talk with your doctor if cramps recur regularly despite taking these precautions.
• Avoid overexertion which can leave your muscles very vulnerable to cramps, even hours later. Take a daily, good quality multivitamin and mineral supplement.
• Learn to stretch your calf and other leg muscles regularly throughout the day and before going to bed.
• Get more exercise and avoid being inactive for low periods of time and sitting down without exercise breaks.
• Maintain a healthy diet with plenty of fresh vegetables and fruit that are rich in potassium, calcium and magnesium. Many people claim that eating bananas help and many tennis players and golfers eat bananas during events to try to prevent cramps.
• Drink plenty of water and other fluids to prevent being dehydrated. This especially applies after drinking alcohol or coffee, but of which can cause dehydration. Drink three glasses of water before going to bed. Water is best.
• http://www.qnaguides.com/

CARAMEL PECAN CARROT CUPCAKES

 

 

PREP TIME

15 mins

COOK TIME

16 mins

TOTAL TIME

31 mins

 

To make this in CAKE FORM, double the cake ingredients (not frosting) and bake at 350 degrees F in a 9×13 inch pan for 50-60 minutes or two 9-inch round cake pans (greased and floured) for 30-35 minutes until a toothpick comes out clean. The 9x13 inch cake can cool in the pan but for the round pans, remove them onto a cooling rack after 20 minutes. Once cool, frost the top of the 9x13 inch pan or if making two 9-inch round pans place one cake on a platter, frost, top with the second cake and then frost the top and sides of the cake.

Author: Garnish & Glaze

Serves: 14-16 cupcakes

INGREDIENTS

For the Cake:

• 1 cup sugar
• 1 cup flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• 1½ teaspoon cinnamon
• ¾ cup canola or vegetable oil
• 2 eggs, beaten
• 1 teaspoon vanilla
• 1 cup finely shredded carrots
• ½ cup crushed pineapple, well-drained
• ½ cup raisins (optional)
• ½ cup pecans or walnuts (optional)

For the Frosting:

• 1 stick (1/2 cup) butter, softened
• 1¾ cup powdered sugar
• 2 teaspoons vanilla
• ⅛ teaspoon salt
• 1 (8 ounce) package cream cheese, softened
• ¼ cup caramel topping
• ⅓ cup pecans, chopped

INSTRUCTIONS

For the Cake

1. Preheat oven to 350 degrees F and line muffin tin with paper cupcake liners.
2. In a large bowl, mix sugar, flour, baking soda, salt, and cinnamon. Make a well and add oil, eggs, and vanilla and mix well. Stir in carrots, pineapple, raisins, and nuts until combined.
3. Fill cupcake liners ¾ full with batter.
4. Bake for 15-16 minutes until toothpick comes out clean.
5. Let cupcakes cool completely before frosting.

For the Frosting:

1. With an electric mixer (hand or standing), cream butter, sugar, vanilla, and salt together starting at a slow speed (takes about 2 minutes to come together). Continue to cream for a couple minutes until light and fluffy. Add cream cheese 2 ounces at a time and beat 2 more minutes (scrape down as needed).
2. Place frosting tip (2D or 1M) in a piping bag and fill with frosting. Pipe frosting onto cupcakes starting at the outside of the cupcake and work you way in as you circle up.
3. Using a spoon, drizzle the caramel over the tops of the frosted cupcakes. Sprinkle with chopped nuts.

Recipe Source: Adapted from RaeJean Eisenhauer (more pineapple, finer carrots, more nuts and raisins, toppings, Garnish & Glaze original frosting recipe…)

http://www.garnishandglaze.com/

Rejuvenate The Bones For 20 Years With This Three- Ingredients

This product is believed to be able to rejuvenate the bones for 20 years.

If you feel heaviness in the legs, pain in the joints, if you have back pain or have consequences of some old injury, you do not need some expensive medications, gels and magnetic belts, it is enough to buy these three ingredients and prepare this remedy.

 Ingredients

• 300 ml of alcohol (70%)
• 100 ml povidone iodine
• 10 tablets of 300 mg aspirin.

All these ingredients can be obtained at the nearest pharmacy. Povidone iodine is known as a strong germicide from a wide spectrum, effective against numerous bacteria, viruses, fungi, protozoa and spores.

Preparation: Mix the alcohol mix with iodine and add the crushed aspirin tablets. Stir and leave this mixture to stand in a dark place for 21 days. Then you can use it as a medicine.

Use it regularly in the form of compresses or directly rub it on the painful spot by masaging.

Source: Good Morning Center

http://www.naturalcuresandhomeremedies.com

The Top 8 Foods That Blast Fat

If you have found it a challenge to figure out which foods to add to your grocery list for effective fat burn, you are not alone. Yes, there is a plethora of food out there, but which ones are most effective in helping to shed pounds? There are many foods that can help whittle your middle but there are some that are simply more effective than others and deserve a space in your fridge or pantry. These foods work in ways that are different from each other, but the common thread among them is that those who eat them lose weight faster than those who do not.

1. Avocados

Avocados are high in healthy, fat-burning monounsaturated fat that helps reduce weight and increase optimal health. Avocados contain a rare form of sugar,(found primarily in avocados) called mannoheptulose. Mannoheptulose helps to lower excess insulin levels that can prevent you from storing fat.

2. Wild Salmon

Salmon is a treasure trove of weight loss goodies. It contains healthy omega 3 fats that help to reduce and reverse the fat cell inflammation result from weight gain. It is also high in protein. Protein is one key to triggering specific hormones such as CCK to help you feel as if you have had enough to eat. Protein also helps to synthesize muscle and muscle is metabolically active – helping you to burn calories even at rest.

3. Raw nuts

Raw nuts Like nuts? You are in luck if you want to lose weight. Eat any kind of nuts for fiber to ward off hunger and to also get a good dose of protein and healthy fats to help you burn fat faster. Raw nuts such as raw pistachios, brazil nuts or almonds help to produce more testosterone naturally. Make sure you eat raw & organic nuts instead of roasted & salted to get the full weight loss and nutrition benefits.

4. Hot Peppers and Mustard

Hot Peppers and Mustard add where you can, Chili peppers, jalapeno peppers, cayenne peppers or 1 tsp. hot mustard to increase your fat burning metabolism by 20-25%% for up to 3 hours after eating. Hot peppers and mustards can help reduce your appetite by increasing your body’s norepinephrine and epinephrine levels.

5. Green Tea

Green tea is more than just flavored hot water when it comes to weight loss. This special tea, research shows, is loaded with potent antioxidants called catechins. The most important of these is EGCG (Epigallocatechin gallate), a substance that boosts metabolism. To achieve weight loss benefits drink 2-3 cups a day. Also, compounds in green tea increase levels of hormones that tell fat cells to break down fat. This releases fat into the bloodstream and makes it available to utilize as energy.

6. Olive Oil

Olive Oil there are a lot of healthy reasons to add olive oil to your grocery list for optimal health, but for weight loss, oleic acid in olive oil exerts a mighty effect that takes place in the small intestine. The oleic acid is transformed in the small intestine into a compound called OEA (oleoylethanolamide) that stops hunger and suppresses appetite by sending signals to your brain telling it you’re full.

7. Garbanzo Beans (chickpeas)

Garbanzo beans also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. Resistant starch is just another type of dietary fiber that very effectively makes you feel fuller longer. Garbanzo beans are also a great source of fiber and protein.

8. Nutrients

Okay, not a food but studies show that those who are deficient in nutrients such as vitamin C, vitamin E, Magnesium and Zinc, have a higher percentage of body fat and belly fat and if that isn’t bad enough..these deficiencies can create bodies that can stubbornly hold on to fat.

The above foods are not only remarkable in helping you to lose weight, they are also an important part ofcreating optimal health. Go ahead and add them to your shopping list so you have them on hand and watch them help kick weight gain to the curb.

http://www.curejoy.com/