A muscle cramp is a sudden, uncontrolled contraction of a muscle. This type of pain is most commonly experienced in the legs, and therefore often called a leg cramp or a "charley horse."
Leg cramps occur when the muscle suddenly and forcefully contracts. The most common muscles to contract in this manner are muscles that cross two joints. These muscles include the calf (crossing the ankle and knee), the hamstring (crossing the knee and hip), and the quadriceps (also crossing the knee and hip).
Leg cramps usually last less than one minute, but may last several minutes before the contraction subsides. In some patients, the leg cramps occur primarily at night, and can awaken the patient from sleep.
What causes a leg cramp?The exact cause of a leg cramp is not well understood, but there are some risk factors that are thought to contribute to this condition:
Muscle fatigue
Heavy exercising
Dehydration
High weight (not necessarily obesity)
Electrolyte imbalances
Medications (statins, prednisone, others...)
The most common cause that is typically seen in patients who develop leg cramps is exercising in an unusual way, meaning either more activity or a different exercise. Leg cramps are more common in young (adolescent age) and older (over 65) patients. Patients who weigh more are more prone to developing leg cramps. Also, some medications can cause side effects of leg cramping.
How can leg cramps be prevented?
Stay hydrated, It is not well known exactly how dehydration and muscle cramping are related, but it is known that dehydration can predispose to leg cramps. Drink at least three full glasses of water each day, including one before bedtime. Also drink plenty of fluid before, during, and after exercise.
Stretch regularly, stretching can relax muscle fibers. When working out, a good post work out stretching routine can help relax muscles and prevent cramps. Make sure you cool down after exercising, and do not exercise vigorously just prior to sleep.
Train gradually, build up an exercise program, and try to avoid sudden increases in activity. The "10% Rule" is a good rule of thumb: never increase your exercise over one week by more than 10% compared to the week before. Sudden changes in activities can cause leg cramps. What is the best way to make a leg cramp go away?Usually instinct takes over when a leg cramp strikes, and you massage and stretch the sore muscle. This is a perfect instinct and often solves the problem. The best steps are:
Massage the cramped muscle
Stretch the muscle (gently!)
Take a hot shower or bath to warm and relax the muscle
Natural Remedies:
We here at Botanical Health Magazine pick Arnica Lotion, by 'Salmon Creek Botanicals'. This is a topical anti-inflammatory that eliminates leg cramping, and allows you to sleep through the night. To purchase this amazing all natural, herbal infused product visit http://www.salmoncreekbotanicals.com/ today!
Saturday, November 22, 2008
Tuesday, November 11, 2008
Have You Heard Of Acai Berry?
The acai (ah-sigh-ee) berry has been around for thousands of years and not until the 1990's was it introduced to the western world. The acai berry was found to possess tremendous health properties. The acai berry was first used by the tribes of the Amazon jungle as a cure for various ailments. It is estimated that the indigenous tribes people routinely use up to 2,000 of the 3,000 known rainforest fruits for medicinal purposes. The Amazon borders eight different countries and has the world's largest river basin. Not only does the Amazon supply one fifth of the worlds freshwater, it has the highest diversity of birds and freshwater fish. The Amazon is the largest rainforest in the world where one third of all animal and plant species live. The acai berry is just one of these fruits that has been discovered in this vast region. The Shuar tribes are one of these Amazonian tribes that have for centuries, through tradition, kept the use of plants (acai berry) for medicinal purposes.Shuar medicine men or women are called uwishin (oo-wee-sheen') a healer that works with medicinal plants, somebody who knows all the secrets of the rainforests. Uwishin, have a great deal of knowledge of medicinal plants and their cures, they learn from others, and through experiments from the plants themselves. One plant removes snakes venom from the body. It is the work of the uwishin to research and find solutions to illness.
The acai berry was discovered to have natural antioxidant properties, as well as being a natural cholesterol controller. When eaten it helps reduce the bad cholesterol in our blood and increases the good cholesterol. The tribes of the Amazon knew of these properties and found out that it helped build the immune system, fight infection, protect the heart, and control prostate enlargement (nature's viagra). It was a great energy food for the tribes-people. The acai berry, which is a palm fruit, was traditionally pulped to make wine that was rich in minerals. The acai berry was also discovered to fight schistosomosis, which is transmitted by snails. Schistosomosis affecting more than 10 million Brazilians. The acaí berry is also used to produce an antibiotic that helps to fight against 'Staphylococcus aureus,' a common infection contracted mainly in hospitals. A berry so useful but only known to the traditional tribes men and woman of the Amazon, a lost secret.
The acaí berry comes from a palm that has a long thin trunk up to 25m high with a group of branches at the top from which hangs ribbon-like leaves. Acaí berries hang from these branches in clusters that look like groups of bluebottles. Traditionally the acai berries would be picked by hand and the tribe's men would shimmy up the tree and cut the branches from the top of the palm tree rich in acai berries. Now that the acai berry has been discovered as a highly sort after crop by the population of Brazil it is mass produced, as it only has a 24 hour life span in which the properties of the juice are still active. The acai berries must be loaded into baskets and onto boats soon after picking. To get it to the markets in Belem's they would have to transport the acai berries over night.
Each acai palm tree produces round about 20 kg of fruit per year and the wine produced by this fruit has become the most important product in terms of finance after wood forest products. Belem in Brazil now employs over 30,000 people on a daily basis to keep up with its enormous demand.
So we know where it comes from, what about it's recent history? After being introduced into the western world it was realised by the modern beach going Brazilian surfer as a natural way to regain energy. The acai berry was pulped and frozen to keep it fresh and became a natural additive to the smoothies drunk along the beaches of Brazil. It was known to help your prostate and was seen as a natural viagra for the boys of the beach. It soon became a drink for the trendy, for the sand and surf brigade.
The researches soon got hold of this magic acai berry and realised that it would be of great importance in the well-being and health of the western world, our diets are often over filled with fat and fast food, acai is naturally full with energy, it has a vibrant taste of berries with a hint of chocolate, is rich in proteins, fibre, vitamin E, minerals and essential Omega oils to reduce our bad cholesterol caused by our western diets. The acai berries fatty acid ratio resembles that of olive oil this is thought to be a contributing factor to low incidence of heart disease in Mediterranean populations. The acai berry contains similar properties as red wine in controlling fats in the blood and is a fair contributor to go up against the wine diets of the Mediterranean people.
Known as the miracle fruit, acai berries also helps in preventing cancer due to it's antioxidant properties that are five times more potent than gingko biloba, a commonly used herbal therapy product.
Wednesday, November 5, 2008
Survival Tips for Winter
Botanical Health Magazine Editor, "Kat Torres", sat down with our in house physician Dr. Judith Caporiccio recently to discuss relevant survival tips for winter.
Kat: Thank you for joining me today. Let's talk about a few current issues that most of us have when winter approaches. First let's talk about Seasonal Effective Disorder.
Dr. Caporiccio: Seasonal Effective Disorder, is more commonly known as winter depression or winter blues. This is a mood disorder where people who have normal mental health throughout most of the year will experience depressive symptoms in the wnter. Some people will experience mood changes, sleep too much, and have little energy. I recommend that you check with your naturopath about taking St. John's Wart to get you through this challenging time. There are also many light therapy alternatives as well.
Kat: We've also talked about the winter dangers of acetaminophen. Could you explain to our readers the dangers of over the counter drugs in the winter season.
Dr. Caporiccio: Sure, this is a very serious topic. All of us have probably experienced a time where we are suffering so badly with flu and sinus symptoms that we just want to "knock ourselves out", so that we can get comfortable, and get some sleep. The dangers are the high levels of acetaminophen when mixing over the counter drugs like Sudafed for sinus pressure, and tylenol for aches and pains. These combinations can have serious hidden dangers and consequences, such as liver damage. My best advice is to read all labels carefully and do not accede more than 1,200-1,500 milligrams of acetaminophen per day.
Kat: How about nutrition in the winter. What are some important guidelines for winter nutrition, especially getting organic fruits and vegetables?
Dr. Caporiccio: Shopping for food in the winter can be a challenge. Usually when it gets cold out we turn to comfort foods that can be high in carbs and starches. Here are some of my ideas for making smart choices for winter time grocery shopping.
Buy food that is in season. Citrus fruits and tropical fruits are in season and at the peak of flavor in winter. Good winter vegetable values include: Non-organic: broccoli, cabbage, cauliflower, Brussels sprouts, avocado, onion, garlic. Organic: potato, sweet potato, beets and other root vegetables, carrots, leafy greens.
Avoid foods that are out of season: strawberries, raspberries, bell peppers, cucumber, zucchini. They will tend to be very expensive and of poor quality — not a good combo. If you buy grapes, buy only domestic grapes. Imported grapes from Chile and Argentina are fumigated with methyl bromide (a neurotoxin) to kill medflies and other pests when they reach U.S. ports.
Tropical fruits and citrus with thick skins that you do not eat (orange, grapefruit, lemon, tangerine, kiwi, banana, coconut, mango, pineapple, avocado) typically have low or no discernable pesticide residues, so save your money and buy non-organic.
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) have low or no discernable pesticide residues, so there’s no need to buy organic here either.
Green foods should be purchased as organic or avoided in the winter. If you look outside and don’t notice much “green,” you’ll know that “green” food had to travel a long way to get to your grocery. Non-organic green food has been treated with not only pesticides, but anti-mildew sprays and food waxes to maintain an appearance of “freshness.” Leafy greens, crunchy fruits and vegetables (celery, apples, pears, cucumbers, peppers), and all lettuces are better to buy organic. Cruciferous veggies and tropical fruits are the exception to this rule.
Use plenty of onions, garlic, and shallots when you are cooking. They have a built-in “pest repellent” with their pungent smell, so commercial growers use little or no pesticides to grow them successfully.
Buy organic dairy products. If you cannot afford organic, choose nonfat dairy. The more fat a conventionally grown product contains, the more toxins are found in the food, because many toxins concentrate in the fat.
Choose organic or sustainably raised meats. If you have to buy non-organic, do choose chicken and meat labeled as raised “antibiotic and hormone-free.” To use organic meat more economically, make it a flavoring instead of a primary ingredient — soups, stir fries, casseroles, and stews all feature the flavor of meat, but in small portions.
If you do want fruits that are out of season (such as peaches), choose canned fruit. Canned peaches, apricots, and cherries have considerably less pesticide residue than those same (non-organic) fresh fruits. Farmers who grow fruits used in canning use fewer pesticides because the fruit does not have to look “perfect.” Additionally, the fruit is scrubbed and washed several times before processing.
Store your food properly to avoid waste. When you buy organic vegetables with greens still attached (carrots, beets, turnips), remove the greens as soon as you come home. To keep leafy greens crisp, rinse, trim, and pack the greens with a damp paper towel on top. Store apples and other soft fruit in your refrigerator. Potatoes, garlic, and onions should be stored in paper bags (not plastic!) and away from bright light (moisture and light cause them to begin sprouting).
Last but not least stay hydrated. In the summer the need for water is much greater than that in the winter months beacause of the time we spend sweating. Your body still requires at least 8-8oz. glasses of water daily. I'm not a stickler for strictly water. 8-8oz. glasses of any liquid with the exception of coffee, and soda will suffice.
Which brings me to my last point.....exercise. Snuggling by the fire, curling up with a good book, or catching up on the latest movie on DVD are all great winter indulgences, but we cannot neglect our bodies need for continued excercise. If you live in an area where getting outdoors is out of the question invest in a few good excercise DVD's, an indoor trampoline, or a simple jump rope will work wonders. If you have small children that interfere with your workout routines, go to the mall and stroll them around for an hour at a brisk pace. Or lastly, join a gym that works for you.
Kat: Thank you so much Dr. Caporiccio for all of your wonderful tips and knowledge.
I would like to take a moment to say to our readers that winter is a beautiful season, and a time to reflect upon the year that for me, always goes by way too fast. Embrace your lives, take an opportunity this winter to learn something that you didn't know before, read the book you haven't had the time for, call the friend who you've been out of touch with because of your busy summer. And if the demands on your time keep you from doing these things take a moment, just a moment each day to give thanks.
Kat: Thank you for joining me today. Let's talk about a few current issues that most of us have when winter approaches. First let's talk about Seasonal Effective Disorder.
Dr. Caporiccio: Seasonal Effective Disorder, is more commonly known as winter depression or winter blues. This is a mood disorder where people who have normal mental health throughout most of the year will experience depressive symptoms in the wnter. Some people will experience mood changes, sleep too much, and have little energy. I recommend that you check with your naturopath about taking St. John's Wart to get you through this challenging time. There are also many light therapy alternatives as well.
Kat: We've also talked about the winter dangers of acetaminophen. Could you explain to our readers the dangers of over the counter drugs in the winter season.
Dr. Caporiccio: Sure, this is a very serious topic. All of us have probably experienced a time where we are suffering so badly with flu and sinus symptoms that we just want to "knock ourselves out", so that we can get comfortable, and get some sleep. The dangers are the high levels of acetaminophen when mixing over the counter drugs like Sudafed for sinus pressure, and tylenol for aches and pains. These combinations can have serious hidden dangers and consequences, such as liver damage. My best advice is to read all labels carefully and do not accede more than 1,200-1,500 milligrams of acetaminophen per day.
Kat: How about nutrition in the winter. What are some important guidelines for winter nutrition, especially getting organic fruits and vegetables?
Dr. Caporiccio: Shopping for food in the winter can be a challenge. Usually when it gets cold out we turn to comfort foods that can be high in carbs and starches. Here are some of my ideas for making smart choices for winter time grocery shopping.
Buy food that is in season. Citrus fruits and tropical fruits are in season and at the peak of flavor in winter. Good winter vegetable values include: Non-organic: broccoli, cabbage, cauliflower, Brussels sprouts, avocado, onion, garlic. Organic: potato, sweet potato, beets and other root vegetables, carrots, leafy greens.
Avoid foods that are out of season: strawberries, raspberries, bell peppers, cucumber, zucchini. They will tend to be very expensive and of poor quality — not a good combo. If you buy grapes, buy only domestic grapes. Imported grapes from Chile and Argentina are fumigated with methyl bromide (a neurotoxin) to kill medflies and other pests when they reach U.S. ports.
Tropical fruits and citrus with thick skins that you do not eat (orange, grapefruit, lemon, tangerine, kiwi, banana, coconut, mango, pineapple, avocado) typically have low or no discernable pesticide residues, so save your money and buy non-organic.
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage) have low or no discernable pesticide residues, so there’s no need to buy organic here either.
Green foods should be purchased as organic or avoided in the winter. If you look outside and don’t notice much “green,” you’ll know that “green” food had to travel a long way to get to your grocery. Non-organic green food has been treated with not only pesticides, but anti-mildew sprays and food waxes to maintain an appearance of “freshness.” Leafy greens, crunchy fruits and vegetables (celery, apples, pears, cucumbers, peppers), and all lettuces are better to buy organic. Cruciferous veggies and tropical fruits are the exception to this rule.
Use plenty of onions, garlic, and shallots when you are cooking. They have a built-in “pest repellent” with their pungent smell, so commercial growers use little or no pesticides to grow them successfully.
Buy organic dairy products. If you cannot afford organic, choose nonfat dairy. The more fat a conventionally grown product contains, the more toxins are found in the food, because many toxins concentrate in the fat.
Choose organic or sustainably raised meats. If you have to buy non-organic, do choose chicken and meat labeled as raised “antibiotic and hormone-free.” To use organic meat more economically, make it a flavoring instead of a primary ingredient — soups, stir fries, casseroles, and stews all feature the flavor of meat, but in small portions.
If you do want fruits that are out of season (such as peaches), choose canned fruit. Canned peaches, apricots, and cherries have considerably less pesticide residue than those same (non-organic) fresh fruits. Farmers who grow fruits used in canning use fewer pesticides because the fruit does not have to look “perfect.” Additionally, the fruit is scrubbed and washed several times before processing.
Store your food properly to avoid waste. When you buy organic vegetables with greens still attached (carrots, beets, turnips), remove the greens as soon as you come home. To keep leafy greens crisp, rinse, trim, and pack the greens with a damp paper towel on top. Store apples and other soft fruit in your refrigerator. Potatoes, garlic, and onions should be stored in paper bags (not plastic!) and away from bright light (moisture and light cause them to begin sprouting).
Last but not least stay hydrated. In the summer the need for water is much greater than that in the winter months beacause of the time we spend sweating. Your body still requires at least 8-8oz. glasses of water daily. I'm not a stickler for strictly water. 8-8oz. glasses of any liquid with the exception of coffee, and soda will suffice.
Which brings me to my last point.....exercise. Snuggling by the fire, curling up with a good book, or catching up on the latest movie on DVD are all great winter indulgences, but we cannot neglect our bodies need for continued excercise. If you live in an area where getting outdoors is out of the question invest in a few good excercise DVD's, an indoor trampoline, or a simple jump rope will work wonders. If you have small children that interfere with your workout routines, go to the mall and stroll them around for an hour at a brisk pace. Or lastly, join a gym that works for you.
Kat: Thank you so much Dr. Caporiccio for all of your wonderful tips and knowledge.
I would like to take a moment to say to our readers that winter is a beautiful season, and a time to reflect upon the year that for me, always goes by way too fast. Embrace your lives, take an opportunity this winter to learn something that you didn't know before, read the book you haven't had the time for, call the friend who you've been out of touch with because of your busy summer. And if the demands on your time keep you from doing these things take a moment, just a moment each day to give thanks.
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