Muscle Cramps

Muscle Cramps:

A muscle cramp occurs when your muscle tightens and therefore shortens, causing sudden and severe pain. A common site for people to get cramps is in their calf muscles, however, you can just about get cramps in any muscle of the body.

There are several theories about what causes cramps, they generally result from overexertion and dehydration. Low blood sugar levels and extreme cold and heat can also cause cramping.

When you are dehydrated, there can be an electrolyte imbalance in the muscle cells that causes your muscles to spasm. Electrolytes help the body's cells to function properly. The main electrolytes affecting muscle cramping are potassium, sodium and calcium. An imbalance occurs when we have too much or too little of one or more electrolytes in our system, often caused by fluid imbalances.

Cramps may also occur after inactivity, such as sitting too long in one place without moving a muscle, or even when you're just lying in bed. These cramps are not related to activity, but can be treated the same way.

We use our muscles through out the day. It is as important as breathing, but when your rhythm of breathing changes so do your bodily functions. Similarly when your muscle contracts involuntarily, without warning, it causes cramps or spasms. These spasms can involuntarily contract a muscle or groups of muscles. A muscle cramp may last for anything from a few seconds to a few minutes.

Muscles affected by Muscle Cramps

There are two kinds of muscles:

• The ones that you can control like those in the arms and legs that you can use when lifting, moving, bending etc, and the ones that you can't control.

• The second kind of muscle falls under the involuntary muscles category. Your involuntary muscles (the heart being one of them) can also face spasms and cramps but the causes and results are extremely different from routine muscle cramps of limbs.

Cause of Muscle Cramps: 

# Parents complain that their children are disconnected; this is exactly what happens with your muscles. Like excited hyperactive children, your nerve excites your muscles resulting in spasms. 

# Secondly, lack of calcium, potassium and magnesium can stimulate muscle cramps 

# Dehydration can also result in muscle cramps. 

# Injury to the nerve or muscle strokes can lead to muscle spasms. 

# Poor circulation to your muscles ignites muscle cramps, you may have experienced it after sitting crossed legged for extended time duration.

Treating Muscle Cramps:  

• Relax the muscle 

• Apply heat on the muscle 

• Stretching - slowly stretch the muscle 

• Massaging works well 

• Have calcium, potassium and magnesium supplements, if you lack these minerals. 

• Drink water 

• Have an electrolyte drink 

• Try walking or standing up 

Preventing Muscle Cramps:

First, relax the tightened area. You should gently massage the area that's cramped. Second, stretch the muscle out slowly and gently. 

You should also drink plenty of fluids. If you get muscle cramps after exercise, drink water or a sports drink or juice to rehydrate and restore your electrolyte balance. Usually water will be adequate for rehydration, however, a better alternative is a sports drink containing electrolytes. If you commonly get cramps, you should make sure you are always well hydrated prior to exercise.

You may also treat a cramp with ice. Ice is both a pain reliever and an anti-inflammatory (reduces swelling). Try massaging the area with ice for up to ten minutes. Make sure to massage the muscle with your hands following icing.

Health Benefits of Walking

Walking helps you to lose weight but also prevent diabetes and breast cancer. 

Walking is a great exercise which has proven to be an excellent fat burner. If you walk at a steady pace for 30 to 45 minutes at least six days a week along with a healthy diet, you will gradually witness a change in your weight. 

Benefits of Walking are as follows:

#1. Walking regularly at a good speed improves your muscle strength and endurance and also helps build stamina. 

#2. It is good for your heart. Walking is known to reduce your blood pressure, improve your blood circulation and all round cardio-vascular functions. 

#3. Walking is good for your bones. It is a great way to strengthen your bones. 

#4. Walking about 30 minutes a day increases your bone density and slows down bone loss in your legs. This low-impact exercise is also said to target your spine, legs and hips. 

#5. It promotes mental well-being. Known as a great stress-buster, if you walk outdoors, the combination of fresh air and exercise is an excellent way to boost your morale and mood. 

#6. Helps prevent type 2 diabetes. Walking approximately 150 minutes per week can reduce the risk of diabetes. 

#7. Reduces the risk of colon and breast cancer. 

#8. Walking is safer than running. Fitness experts are of the opinion that walking is better for your knees and joints as compared to running. It leads to fewer injuries and good beginner workout. 

Naturals ways to increase Sperm Count

Low sperm count is one of the reasons for infertility. The different ways to increase sperm count & to include in your diet and which habits to follow are: 

These are natural ways to pump up your sperm count and increase your chances of fertility.

Causes of Low Sperm Count

• Zinc deficiency
• Excessive smoking and drinking
• Tight underpants
• Overweight
• Exhaustion
• Stress

Sperm disorders can affect your sperm count, the quality of the sperm and the movement. If sperms are not ejaculated often, their mobility goes haywire. Sperm disorder affects the shape of the sperm too. In terms of ejaculation and infertility, erectile dysfunction, failure to ejaculate or even premature ejaculation can be a problem during sex and also for conceiving.

Normal Sperm Count

The normal volume varies from 1.5 to 5.0 milliliter per ejaculation.

The sperm count varies from 20 to 150 million sperm per milliliter.

At least 60% of the sperm should have a normal shape and show normal forward movement (motility).

Vitamins that can increase Sperm Count

# Vitamin B: Sources of Vitamin B: Cheese, eggs, milk, yoghurt, fortified cereals, spinach, legumes, whole grains and nuts.

# Zinc: Sources of zinc: Oysters, sesame and sunflower seeds, ginger, wheat germ, red meat, dark chocolate, watermelon seeds and pumpkin seeds.

# Selenium: Sources of Selenium: Shellfish, liver, fish, sunflower seeds, crabs, prawns, lobsters, and cereals made from rice, wheat and oats.

Ways to Increase Sperm Count

• Indulge in sex and masturbation less often.
• Avoid processed and unhealthy food choices.
• Practice yoga to reduce stress and improve health.
• Avoid wearing tight underwear to avoid overheating the testicles.
• Get sufficient sleep.
• Lose weight to balance the hormones.
• Avoid sitting for long hours.
• Get a good body massage to improve circulation.

Cervical Spondylosis

Frequent headaches, shoulder pain and neck pain could be due to  Cervical Spondylosis,  a disease of the cervical spine.

The disease can be due to several causes such as incorrect posture or prolonged sitting hours. Lack of nutritional foods is also a contributing factor. Due to the increased stress, the prolonged sitting hours has become its main cause.

Precautionary measures to prevent Cervical Spondylosis, Here are the some tips:

1. If your work long hours in front of the computer, you must relax the muscles of your neck and shoulders by taking frequent breaks from work.

2. While at work, avoid keeping your neck straight and stiff.

3. Do neck exercises. Look towards the left side and then slowly drop the chin to your chest and again look to the right hand side. Then repeat this exercise from the right hand side to the left hand side. Repeat it slowly for around five times. 

4. Roll your shoulders in a circular motion (clockwise) with your hands straight along your body. Repeat this in anti-clockwise direction. Repeat it five times.

5. Place your arms straight in front of you, with the palms facing each other. Lift your arms and bring them near your ears and while doing so, inhale.

6. Take 10 cloves of garlic and add them in 60 gm vegetable oil after crushing them. Heat the mixture till it gets hot, remove the utensil from the burner and allow the oil to cool down. Later strain the oil and massage the affected area with it. In case of severe pain, massage the area twice and bath with warm water.

7. Drink a teaspoon of lemon juice after adding a pinch of salt to it two to three times a day. 

Health Benefits of Almonds

Almonds have delicate flavor and delectable crunch, but also for their nutritional benefits. A handful of almonds are considered an important part of many popular weight management plans. A 28 gram serving (about 23 almonds) is an excellent source of nutrients and 100% cholesterol free, all for 160 calories. 

Almond Health Benefits 

Almonds area natural source of essential nutrients like vitamin E, calcium, good fat, dietary fibers and protein, satisfy our cravings and help us stay active and energized during lazy winter days. They are also very healthy as one ounce of almonds contains 13 grams of unsaturated fat, only 1 gram of saturated fat and absolutely no cholesterol. This makes almonds a simple, tasty and handy nut that gives you that full feeling. 

# No Trans Fat 

Since they do not include 'trans' fats, almonds help in maintaining even blood sugar levels throughout the day to give you sustained energy levels. If you are busy and always on the move, carrying a handful of almonds to snack on in the car on your way to work, or added to meals throughout the day will get you from one task to the next and make every day a success. Including almonds in your daily diet can go a long way in maintaining overall well-being of your body and help it deal with the seasonal changes that winter brings. 

# Brain Works 

Almond induces high intellectual level and has been considered as an essential food item for growing children. Every morning have 2-3 almonds soaked in water (over night) daily. 

# Regulates cholesterol 

Almonds help in increasing the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL), thus controlling cholesterol levels. 

# Good for heart 

Mono-saturated fat, protein and potassium contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to avoid heart attacks. Almonds help reduce C-reactive protein which causes artery-damaging inflammation. Almond is also a source of folic acid. They therefore help to reduce the level of homocystein, which causes fatty plaque buildup in arteries. 

# Skin care 

A massage with almond oil works wonders. Almond milk is also added in some soaps as almonds help in improving the complexion of the skin. 

# Regulates Blood Pressure 

Potassium present in almond helps to regulates blood pressure. Almonds are very low in sodium which also helps in containing blood pressure. 

# Prevents Cancer 

Almond improves the movement of food through the colon, thereby preventing colon cancer. 

# Shield Against Diabetes 

Almonds helps in reducing the rise in sugar and insulin levels after meals. 

# Aides in Pregnancy 

Almond contains folic acid. Folic acid helps to reduces birth defects in newborn babies. 

Top Antioxidant Rich Foods

Antioxidants are highly essential today, considering the worldwide spread of different cancers and other life-threatening health conditions.

# Tomatoes

Tomatoes contain a lot of vitamins A and C, mostly because of beta-carotene, and these vitamins act as an anti-oxidant, working to neutralize dangerous free radicals in the blood stream. Free radicals in the body can be flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient. These dangerous free radicals can cause cell damage. Also, remember that cooking destroys much of vitamin C, so stick to raw tomatoes for these benefits.

Lycopene (a phytochemical) is known to lower cholesterol, cut risk of colorectal cancer and heart disease. Men who regularly eat food rich in lycopene have lesser chances of developing prostate cancer.

# Eggs

Eggs, an excellent source of protein and biotin (vitamin B7) boosts hair growth. Additionally, egg yolks are a good source of iron, which research suggests helps alleviate hair loss caused by anaemia.

# Corn

A favorite in the monsoons, corn is packed full of antioxidants lutein, zeaxanthin and vitamin C. It helps protect your eyes.

# Spinach

Loaded with iron, and an amazing blood purifier, spinach is one of the best foods to add to your diet. It also contains the antioxidant lutein, and the essentials beta carotene and zeaxanthin which help protect your body against the various ill-effects of free radical damage.

# Blue Berries

Blueberries, strawberries and raspberries are not just meant to be in your ice creams, make it a point to eat these fruits raw, or as juices. Loaded with vitamin C, anthocyanins and quercetin, these berries can be added to your morning cereal, or whip up a handful of berries with a cup of yogurt, for freshly prepared fruit yogurt.

Blueberries reduce risk of prostate cancer, owing to high levels of proanthocyanidins (a subtype of flavonoids). The benefits of blueberries does not end there, this fruit can reduce risk of heart disease, age-related memory loss and type-2 diabetes all of which typically effect more men than women.

#Garlic 

It adds flavor to your dishes, and keeps your heart healthy. Garlic helps lower blood pressure and cholesterol and acts as a natural antibiotic. Just a clove of garlic contains vitamins A, C, E and the essential minerals selenium, sodium, iodine, iron, zinc, calcium, magnesium and potassium.

# Pomegranate

Pomegranates are a rich source of antioxidants. Therefore, it helps to protect your body's cells from free radicals, which cause premature aging. Free radicals are formed due to exposure to the sun and harmful toxins from the environment.

Packed with antioxidants, vitamins and minerals, pomegranate regularly can help lower cholesterol, a problem common to many men. Drinking a glass of pomegranate juice daily can slow down the progress of prostate cancer.

# Salmon

Salmon, a sea fish is a great source of omega-3 fatty acids, which can help treat the cause of many common health ailments in men. It not only helps reduce LDL or bad cholesterol, it also helps alleviate depression and cuts risk of prostate and colorectal cancer.

Ways to Fight Skin Tan

Excessive exposure to UV rays leads to many skin problems and skin tanning. 

The melanin in the skin increases and leads to pigmentation and it also causes rapid aging, fine lines, wrinkles and leathery skin. Those who already have a dark complexion, it is very necessary that they prevent their skin from tanning. To fight tan during the summer season, wear full sleeves clothes, if you are going to be out in the sun for long time. Least the exposure, less will be the tan. 

• Use hats and caps whenever possible. 

• There is nothing better than a umbrella on a bright sunny day. 

• Avoid sun between 10am - 3 pm. The UV rays are at their maximum intensity between this tie. 

• Don't forget the sunscreen. A broad spectrum sunscreen covering UVA & UVB of any SPF above 15 should be applied 20-30 mins before going in the sun on all exposed areas. 

• If you have been out in the sun, immediately rinse your face with cold water after coming home . This will minimize the tanning. 

• If you will be in water or swimmimg, sunscreen needs to be reapplied every hour. A water resistant sunscreen should be used. You can put aloe vera gel on all exposed areas. 

• Mix turmeric powder and lime juice and make a paste. Apply this thrice a week. It will help in reducing the tan. 

• Antioxidants in diet (in fruits and vegetables) or as supplements will help in maintaining the quality of the skin.