Muscle cramps are painful contractions that strike without warning. Don’t let the cramp interfere with your everyday routine and discover what would help you prevent them.

A muscle spasm always feels like a surprise, and it can happen at any time of a day, causing a sudden or throbbing pain that can seem unbearable. If you are tired of experiencing throbbing muscle pains or cramping that cause you to refrain from your daily tasks, it’s the time to make some change to your diet, fluid intake, exercise routine, and body posture. Search online to get the best anti-cramp medicines.

What are muscle Cramps?

What exactly the muscle cramps are? They are painful involuntary contractions of one or more of your muscles. During a neck, back or leg spasm, your muscles tighten even when you try to move them and remain the same way for a period because they are unable to relax. They can occur in any muscle although muscle spasms are more likely to occur in the feet, lower back, and legs. Muscle spasm can last from a couple of seconds to a couple of minutes.

Have a look the 6 tips through with you can avoid muscle cramps.

  1. Stretch if you can

When muscles strike during exercise, it can interfere with your workout plans. Cramps usually hit after a hard day of exercise especially getting them late at night is always an unwelcome experience. You might have noticed that athletes are more likely to have cramps because their fatigued muscles are likely to cramp. When its suddenly strike, stop exercising and gently try to stretch it to your tolerance. This can help to relax the muscle and relieve the uncontrolled contraction. Additionally, there are a few things that one can do at home to prevent as wells to alleviating the symptoms of muscle spasm.

  1. Drinking enough water

Some studies show that consuming fluids and electrolytes will prevent or delay muscle cramps. The benefits of avoiding dehydration are numerous, so even if it not 100% guarantee that you won’t get a cramp, consuming enough fluids during exercise and staying hydrated through the entire workout will still improve performance. Dehydration can cause muscle cramps, when we become dehydrated the fluids outside the cells decrease which in turn cause nerve endings to be overexcited and spontaneously discharged. This spontaneous discharge if often led to a muscle cramp. By providing adequate fluids to our body, we can prevent dramatic shifts that give rise to abnormal muscle contraction.

Also Read: Why We Have Foot Cramps at Night?

 

  1. Intake of Sodium

Fluids are not enough when it comes to maintaining your body’s fluid balance. Electrolytes such as sodium play a crucial role in controlling the shifts of fluids in and out of the cells. Sodium is found in table salt, and we lose this sodium in sweat along with other electrolytes. When we sweat, we tend to lose both water and sodium. Replacement of water without sodium can dangerously drop the sodium levels in the bloodstream, which is often known as hyponatremia. You may be experiencing hyponatremia if you are sweating a lot and losing a lot of sodium. This is most likely to occur during the session of a strenuous exercise or with repeated sweating throughout the day. To prevent hyponatremia, drink high sodium sports drinks as these can delay cramps in those who cramps often.

  1. Heat or ice packs can be the tricks

A heat pack can be beneficial if dealing with muscle pain and cramping. Applying heat pack where you frequently get spasms relaxes muscles. You can do the same using ice packs applied to painful muscles several times a day.

  1. Benefits of Epsom Salt

Epsom salt contains the right amount of magnesium that reach tense muscles when you add it in a warm bath. The magnesium-rich salt prevents magnesium deficiency, ease stress, soothe tensed muscles and detoxify the body. When mixed with warm water, relax muscles and ease tightness in your back or neck.

  1. Keep an eye on posture

Exercising with bad posture or being hunched for many hours a day can put you at high risk of muscle pain including muscle spasms in the neck or back. Being slouched over can weaken your neck over time. This is the long run contribute to increased inflammation in your upper back and shoulder blades.

By and large, the fitness and wellness of your body are related to your gut health. Whatever you eat and drink make a direct impact on your gut. There are two ways to improve your gut health; take gastric drugs or medications to improve a metabolic process or take home solutions that comprise the intake of green and healthy diets to healing the gastrointestinal problems.

Few tips to improve Gut Health: 

  1. Emphasize on food products to improve gut health:

The food and beverages products we take can play a vital role in improving gut health. In other words, the health and function of your gut are directly influenced by our food habit, so there is nothing as important as the edible items to take in a day. There are some very important elements or components that are helpful in elevating gut health.

  1. Help to develop good bacteria for a healthy gut environment:

There are numerous microbes that are actually bacteria causing disease or fermentation. Their presence is essential to create new microbiota to change the form of food we eat. These microbes are also responsible for gastrointestinal health, as they determine which bacteria thrive in your gut. The development of good gut bugs is needed to improve gut health. There are certain food products like plant-based foods, vegetables, beans, grain, and mineral water are helpful to create a healthy gut environment.

  1. Importance of probiotics and prebiotics:

There are two important compounds called Probiotics and Prebiotics; probiotics are beneficial for a healthy gut and prebiotics are food for these bacteria. Prebiotics refer to the foods needed to fertilize the existing gut bacteria and promote the development of microbes. Whatever we eat can directly influence the volume of both the compounds. By eating the right food products, you can increase the volume of probiotics and prebiotics. Fermented food and some food supplements promote probiotics. Similarly, prebiotics is found in certain food products, fruits, green vegetables, and whole grains.

  1. Take fiber- and vitamin-rich food products to improve gut health:

Research studies have found that we need about 40 grams of fiber a day to maintain a healthy gut. It is required to supply good bacteria. You have to take a balanced diet comprising a protein, vitamins, fatty acids and fiber to improve immune capacity and combat inflammation. A balanced diet is also necessary to reduce the intake of gastric drugs and other medication to suppress gastric reflux.

Also Read: Should You Ditch Diet Sodas

Important 5 Diet Tips for Healthy Gut:

People suffering from gastric reflux and gut problem are advised to follow some easy diet tips in order to improve gut health and increase metabolism. These tips include:

  • Fiber is one of the most important elements needed to improve gut health. For that, you should eat sufficient amount of seasonal fruit, vegetables, nuts, oats, pulses, and wholegrain. Such food items have plenty of fibers and do promote the development of healthy bacteria to improve gastrointestinal
  • Eat probiotic foods like yogurt, kefir, soybean, buttermilk, cheese, coconut, apple cider vinegar, miso, etc. These food items encourage microbes to grow in order to improve gut health.
  • Avoid the heavy intake of antibiotics and hard gastric drugs that could kill good bacteria.
  • Try to stay away from the oily, fried, packaged and processed foods. Such products promote bad bacteria and suppress good bacteria so that you suffer from gastrointestinal problems more often.
  • Drink sufficient amount of water and nutritional beverages that can gradually improve gut health. Don’t let dehydration overpower your immune system and weaken your gut.

If you have been diagnosed with osteoporosis, you may need a lot of essential vitamins for bones. Having breakfast with added calcium and vitamin D may be the best way to boost your bone health. Food sources of calcium like dark green vegetables and milk can help to support healthy bones.

A large number of the population has been found to have osteoporosis condition. Bones become so thin that its impact bone strength and increase the risk of fracture. There is no single cause for it, scientists and doctors believe that a diet enriched with vital nutrients can reduce the likeliness of bone loss thus preventing osteoporosis.

Genetics and physical activity play a key, but diet is the most important part when it comes to making bone health. The impact on our overall health begins at birth and continues until we live. It is important to get adequate nutrient to help achieve peak bone mass. To maintain good bone health, calcium and vitamin D rich diet is all we need, along with vitamin A, vitamin K, protein, and magnesium.

Examples of Bone-Healthy Food 

So, what are those super foods that you need to include in your diet in order to have strong and healthy bones? Here we have the 7 foods that support strong bones and osteoporosis treatment.

  1. Milk – Calcium of our body is found in our bones. A cup of milk carries about 30% of the calcium you need daily. If we are not getting enough calcium from our diet, our body will take calcium out of our bones and use it to maintain the level of calcium in the body and muscles. This causes weakening of bones and makes them more likely to break. Therefore, make sure that you are meeting the dietary calcium requirements by having calcium-rich foods. Cow’s milk is one of the tops sources of calcium. Moreover, milk contains the power of vitamin D and magnesium which supports calcium absorption. A single serving of milk provides about 300 mg of calcium.
  2. Yoghurt – Plain yoghurt has higher calcium content than Greek yoghurt. Regular yoghurt provides twice the bone-strengthening mineral. A cup of plain yoghurt is believed to have 263 to 275 milligrams of calcium.
  3. Salmon – Salmon is a fatty fish and is a good source of vitamin D, which is thought to increase calcium absorption as well as the amount of calcium deposition into our bones. It is a wise decision to have two servings of salmon per week. The fatty fish also contains protein which helps in making bone strength and helps repair the bone injury. Salmon is among one of those foods that naturally have vitamin D.
  4. Nuts- Enriched with the goodness of magnesium and protein, nuts ensure strong bone mass. A study in Barcelona, Spain suggests that eating nuts protect against bone loss.
  5. Green Vegetables- No doubt, you can get a lot of calcium from dairy, but is also found in lots of dark green veggies like bok choy, turnip greens, collard greens, kale, and Chinese cabbage. A cup of cooked turnip greens has about 200 milligrams of calcium which is thought to be 20% of you per day achievement. Moreover, dark leafy vegetables are a good source of vitamin K, which can reduce your risk of osteoporosis.
  6. Tofu- Tofu is a surprising addition, many people don’t even realize that tofu is enriched with calcium. Half a cup of tofu contains about 250 mg of calcium.
  7. Prunes- Regular consumption of prunes helps in building strong bones and decreases the risk of osteoporosis. Prunes contain phenolic compounds that are known to increase bone formation. Also, prunes are a good source of vitamin K and are extremely beneficial for gut health. Eating 5 to 6 prunes per day helps postmenopausal women with low bone mass in preventing further none loss. Osteoporosis treatment.

Also Read: You are at Risk for Osteoporosis

 

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