Does it happen to you that you can not get enough sleep or feel leg cramps at night? For many people, sleep is not just one more thing at the bottom of the list of all that needs to be done in a day. Actually, it is the most valuable activity of the day. If you invest enough time in your sleep you will see the results of it in all your other activities. When you get quality sleep your body recharges its energies by itself and prepares for the next day allowing you to feel, think and perform much better, so you can maximize your time and energy with anything you have to do.
The best way to accomplish all your daily goals is to make sure that you get the sleep your body needs. Most adults need about 8 hours of sleep each night to feel alert and well rested, but every person has their own need for sleep and it’s different from any other person’s. When people can’t get the hours of sleep they need regularly because they experiment some sleep disturbance, they are not able to function at a maximum level of energy and concentration, memory is affected and they begin to show some signs such as feeling tired, having difficulty paying attention while they are at some meeting, and feeling irritable which makes them lose their temper easily. It can be even dangerous if, for example, they start to doze off when driving car.
Some times this problem can’t be avoided even if we try. There are many factors that make it difficult for people to get enough sleep, like stress, worries and anxiety, or physical causes like feeling back pain, pain in hip joint, leg cramps or varicose veins. So people toss and turn because they can’t find a comfortable sleeping position that allow your spine to be correctly aligned or avoid those discomforts, in some cases they may be able to fall asleep but not for too long because they wake up in the middle of the night and can’t go back to sleep, and it is usually not long until the alarm clock says that it is time to get up and start the day.
So what can we do?
Well, falling asleep and staying asleep is not easy, unless you have the right help. And that is the reason for many doctors to recommend using a leg wedge pillow that can fit the natural curves of your body and legs, cradling you in comfort. When used as a leg spacer pillow and placed between your legs, this pillow allows you to feel the pressure and tension release as your spine is properly aligned; and when used as a comforting ankle support, it elevates your legs and let you relax as its supportive memory foam helps reducing the swelling and discomfort of varicose veins, besides pressure points are reduced promoting better circulation reducing also aches, pains and muscle cramps.
By sleeping in a comfortable position you’ll also be able to relax, making it much easier to fall asleep and stay like that as long as you need it.
If you want to know more about sleep comfort and the Leg Wedge Pillow you can visit the site at http://www.legwedgepillow.com
Dennis Sullivan is a freelancer journalist and editor, schooled in health, pillows and sleep disorders, and has 7 years of experience in those fields. He has written many articles specializing in writing web content and newsletter articles for several companies.
Article Source: http://EzineArticles.com/?expert=Dennis_Sullivan
Wednesday, February 27, 2008
Monday, February 25, 2008
Preventing Leg Cramps Using Alternative Energy
Practically everyone is aware of the value of carbohydrates as a way to boost energy reserves and prevent leg and muscle cramps – but if you’ve tried this strategy before and cramped up during a race, what makes you think what you’re doing is right? In this article we’ll take a look at ‘alternative energy sources’ to turbo-charge your performance.
One strategy to prevent muscle cramps associated with fatigue that most people overlook is loading up on protein before an event.
There’s always such an emphasis on carbohydrates and sugar however the main problem with relying too much on carbohydrates is that you run the risk of having an energy ‘peak’ followed by a ‘low’ and at this point you’re more likely to get a cramp.
Instead, I recommend you try loading up on a spread of carbohydrate, protein and fat. I like it to be a more 40% carbohydrate, 30% fat, and 30% protein diet – making sure that.
There’s an important thing to note here – you should make sure that the making sure the foods are from fresh sources. The carbohydrates shouldn’t be from refined or processed sources (cakes, biscuits, refined flour, sugar) and the fats need to be good fats and not trans fatty acids (these are fried foods, margarine, anything with hydrogenated vegetable oil on the package, heated vegetable oils).
The protein and fat energy sources will actually last longer - your peak won’t be as high in the first half of the event but you won’t have your down in the second half and you’ll be just as strong.
So if we’re looking at daily events I usually encourage the people to take a good strong protein meal 4-6 hours before the event then 2 hours before the event take a carb meal and with that combination you’ll get the instant sugar to your muscles and you’ll have the protein and fat in there to last you for the rest of the event.
A big side-effect of relying too much on junk food, bad fats and processed carbohydrates that most people aren’t aware of is that they lead to the body producing more of a particular hormone that has a stimulatory effect on muscle tone.
Put another way, poor nutrition choices may increase your chances of cramping. And aside from improved training techniques, becoming more flexible and getting your fluid and energy strategies right, I rate nutrition as the key means of preventing and eliminating muscle cramps.
If you value your sporting life and are looking for another piece of the ‘cramp-relief’ puzzle, then more protein and fat (only the good type) in your pre-race meal might just change things for you.
There’s a great quote that goes, “if you always do what you’ve always done, you’ll always get what you’ve always had” – and isn’t that the truth when it comes to regular muscle and leg cramps!
Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Running Cramp Relief website provides the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.
Article Source: http://EzineArticles.com/?expert=Paul_Newland
One strategy to prevent muscle cramps associated with fatigue that most people overlook is loading up on protein before an event.
There’s always such an emphasis on carbohydrates and sugar however the main problem with relying too much on carbohydrates is that you run the risk of having an energy ‘peak’ followed by a ‘low’ and at this point you’re more likely to get a cramp.
Instead, I recommend you try loading up on a spread of carbohydrate, protein and fat. I like it to be a more 40% carbohydrate, 30% fat, and 30% protein diet – making sure that.
There’s an important thing to note here – you should make sure that the making sure the foods are from fresh sources. The carbohydrates shouldn’t be from refined or processed sources (cakes, biscuits, refined flour, sugar) and the fats need to be good fats and not trans fatty acids (these are fried foods, margarine, anything with hydrogenated vegetable oil on the package, heated vegetable oils).
The protein and fat energy sources will actually last longer - your peak won’t be as high in the first half of the event but you won’t have your down in the second half and you’ll be just as strong.
So if we’re looking at daily events I usually encourage the people to take a good strong protein meal 4-6 hours before the event then 2 hours before the event take a carb meal and with that combination you’ll get the instant sugar to your muscles and you’ll have the protein and fat in there to last you for the rest of the event.
A big side-effect of relying too much on junk food, bad fats and processed carbohydrates that most people aren’t aware of is that they lead to the body producing more of a particular hormone that has a stimulatory effect on muscle tone.
Put another way, poor nutrition choices may increase your chances of cramping. And aside from improved training techniques, becoming more flexible and getting your fluid and energy strategies right, I rate nutrition as the key means of preventing and eliminating muscle cramps.
If you value your sporting life and are looking for another piece of the ‘cramp-relief’ puzzle, then more protein and fat (only the good type) in your pre-race meal might just change things for you.
There’s a great quote that goes, “if you always do what you’ve always done, you’ll always get what you’ve always had” – and isn’t that the truth when it comes to regular muscle and leg cramps!
Paul Newland is a health and nutrition consultant, trainer, martial arts instructor, commercial helicopter pilot and author. His Running Cramp Relief website provides the definitive guide to preventing, treating and curing cramps associated with exercise. In the Ultimate Cramp Busting Guide Newland speaks with 6 health, sports, nutrition, medical and complimentary health care professionals and explains why you get cramps, the best ways to treat them and how to prevent them from happening again.
Article Source: http://EzineArticles.com/?expert=Paul_Newland
Saturday, February 23, 2008
Calf Muscle Pain Overview
Calf muscle pain is not widely heard by many of us. It may not be taken notice of like other muscle aches or pains. The pain is usually felt when there is tightness and pain at the calf. Mostly this pain is suffered by women who like to wear high heels. You don't want to experience calf muscle cramps because it is extremely painful, and it is usually happens when you are sleeping or resting.
What causes calf muscle pain?
When you have frequent tightness and cramps at your calf muscle, there can be nerve related muscle problems, which stems from spinal nerve root in your lower back. You might still suffer from the cramps even if you don't complain of back ache. The pain may also due to unusual physical activity or wearing footwear which are unsuitable.
The pains described are different from person to person. However, many of them complain of a sharp pain that originates from the lower back and the pain travels downward into the leg through to toes. Therefore one will experience numbness and tingling sensation in the feet.
Calf Muscle Pain Remedy
Before you can resort to any calf muscle pain relief, you have to understand the muscles involved. There are three calf muscles, two inner and outer muscles (gastrocnemius muscle) and the other one is soleus muscle. Gastrocnemius muscles arise from the lower part of the thigh bone, which is above the knee, while soleus muscle arises from the leg bones known as the tibia and fibula bones and does not cross the knee joint. All three muscles insert into the heel bone through the heel cord. Both have their own functions.
The gastrocnemius and soleus muscles are responsible chiefly for bending the ankle and foot down so that the toes can point toward the ground. However when the foot is flat on the ground as in the sitting, crouching or squatting positions, the gastrocnemius muscles can bend the knee but not the soleus. That is why those who have calf muscle pain are unable to stand with their heels flat on the floor.
People with tight calf muscles are unable to walk steady and they prone to fall, since there is difficulty for the heel striking the ground. When we are relax standing, soleus muscle stabilises the leg so that the weight line can fall in front of the knee. However, if you have tight calf muscles, you might have lower back pain, because it increases stress on the low back muscle.
Calf muscle pain remedy includes treating the muscle in front of th leg called the dorsiflexor, muscles of the foot and ankle first before treating the calf muscles. This is because when moving this muscle of the foot and knee, they are prone to lengthening and contractions. Therefore walking on the heels will shortened the contraction.
The treatment must also include treating the root cause of the tightness which is spinal nerve root problems. Yoga is a good exercise to relieve Calf Muscle Pain. It has been shown strengthening the affected muscles. However, it has to be done regularly under the supervision of a qualified yoga instructor.
If you would like to know more about pain relief, please go to http://www.painreliefinfoguide.com
Article Source: http://EzineArticles.com/?expert=Fatima_Edris
What causes calf muscle pain?
When you have frequent tightness and cramps at your calf muscle, there can be nerve related muscle problems, which stems from spinal nerve root in your lower back. You might still suffer from the cramps even if you don't complain of back ache. The pain may also due to unusual physical activity or wearing footwear which are unsuitable.
The pains described are different from person to person. However, many of them complain of a sharp pain that originates from the lower back and the pain travels downward into the leg through to toes. Therefore one will experience numbness and tingling sensation in the feet.
Calf Muscle Pain Remedy
Before you can resort to any calf muscle pain relief, you have to understand the muscles involved. There are three calf muscles, two inner and outer muscles (gastrocnemius muscle) and the other one is soleus muscle. Gastrocnemius muscles arise from the lower part of the thigh bone, which is above the knee, while soleus muscle arises from the leg bones known as the tibia and fibula bones and does not cross the knee joint. All three muscles insert into the heel bone through the heel cord. Both have their own functions.
The gastrocnemius and soleus muscles are responsible chiefly for bending the ankle and foot down so that the toes can point toward the ground. However when the foot is flat on the ground as in the sitting, crouching or squatting positions, the gastrocnemius muscles can bend the knee but not the soleus. That is why those who have calf muscle pain are unable to stand with their heels flat on the floor.
People with tight calf muscles are unable to walk steady and they prone to fall, since there is difficulty for the heel striking the ground. When we are relax standing, soleus muscle stabilises the leg so that the weight line can fall in front of the knee. However, if you have tight calf muscles, you might have lower back pain, because it increases stress on the low back muscle.
Calf muscle pain remedy includes treating the muscle in front of th leg called the dorsiflexor, muscles of the foot and ankle first before treating the calf muscles. This is because when moving this muscle of the foot and knee, they are prone to lengthening and contractions. Therefore walking on the heels will shortened the contraction.
The treatment must also include treating the root cause of the tightness which is spinal nerve root problems. Yoga is a good exercise to relieve Calf Muscle Pain. It has been shown strengthening the affected muscles. However, it has to be done regularly under the supervision of a qualified yoga instructor.
If you would like to know more about pain relief, please go to http://www.painreliefinfoguide.com
Article Source: http://EzineArticles.com/?expert=Fatima_Edris
Tuesday, February 19, 2008
Massage Solutions for Muscle Cramps
Are your clients frequently complaining of severe muscle cramps, especially now in the later stages of summer? Bodyworkers can play a role in helping their clients manage and prevent these types of afflictions by sharing some basic tips and information with them.
Typically, the main culprit causing a muscle cramp is an electrolyte imbalance, caused when a person is overheated. When your car overheats, the common course of action is to turn it off and allow it to cool down. The same is true for when a person gets overheated. It’s best to get out of the heat and give your cramping muscles a chance to rest and relax, before the pain intensifies and the cramping worsens.
Should you find your clients experiencing too frequent muscle cramps, it could mean there is a more serious cause. Noting the location of the cramps is important as it too, can indicate a serious health problem, requiring a referral to a physician for a formal diagnosis.
As bodyworkers, there are various techniques and methods, from manual massage therapy to acupressure, that can be performed to alleviate the muscle cramps and spasms your clients are experiencing.
Staying hydrated and keeping your body cool can prevent muscle cramping. Simple stretching can also prevent cramping because it increases circulation. Potassium intake is also significant in preventing muscle cramps, especially when exercising, because high amounts of potassium are lost during perspiration. Bananas are high in potassium, so a simple way to prevent muscle cramps is to eat a banana, which will give your body the added extra potassium it needs. Informing your clients of the ways they can prevent dehydration and cramping will greatly benefit them.
To learn more about how you can help your clients dealing with painful muscle cramps, visit http://www.integrative-healthcare.org/mt/archives/2006/09/massage_solutio.html.
This article was prepared for HomeStudyCredits.org. Learn more about massage therapy, and massage continuing education programs.
Article Source: http://EzineArticles.com/?expert=Nicole_Cutler
Typically, the main culprit causing a muscle cramp is an electrolyte imbalance, caused when a person is overheated. When your car overheats, the common course of action is to turn it off and allow it to cool down. The same is true for when a person gets overheated. It’s best to get out of the heat and give your cramping muscles a chance to rest and relax, before the pain intensifies and the cramping worsens.
Should you find your clients experiencing too frequent muscle cramps, it could mean there is a more serious cause. Noting the location of the cramps is important as it too, can indicate a serious health problem, requiring a referral to a physician for a formal diagnosis.
As bodyworkers, there are various techniques and methods, from manual massage therapy to acupressure, that can be performed to alleviate the muscle cramps and spasms your clients are experiencing.
Staying hydrated and keeping your body cool can prevent muscle cramping. Simple stretching can also prevent cramping because it increases circulation. Potassium intake is also significant in preventing muscle cramps, especially when exercising, because high amounts of potassium are lost during perspiration. Bananas are high in potassium, so a simple way to prevent muscle cramps is to eat a banana, which will give your body the added extra potassium it needs. Informing your clients of the ways they can prevent dehydration and cramping will greatly benefit them.
To learn more about how you can help your clients dealing with painful muscle cramps, visit http://www.integrative-healthcare.org/mt/archives/2006/09/massage_solutio.html.
This article was prepared for HomeStudyCredits.org. Learn more about massage therapy, and massage continuing education programs.
Article Source: http://EzineArticles.com/?expert=Nicole_Cutler
Saturday, February 16, 2008
Natural Treatment For Restless Leg Syndrome
Did you ever go to sleep at night and about two hours into your restful sleep you suddenly awaken only to find that your legs are twitching like crazy? And then suddenly the aches and leg cramps start. These cramps can be so severe that it feels like somebody is digging a knife into your calves. Well, if you've suffered, or are suffering with these symptoms, what you have is restless leg syndrome. The attacks can come at any time. And while this seems like a problem that just won't go away, there are natural treatments for this condition that will rid you of your restless leg syndrome for good. But first, we need to understand what causes it.
In spite of what many people think, restless leg syndrome is not a neurological problem. The problem itself effects people as they get older. About 5% of the population in the United States suffers from this condition at one time or another. It effects women more than it does men. Doctors have determined that the main cause of this problem is related to iron deficiency. While this condition can actually be inherited, being exposed to extreme cold or stress can also bring on attacks. There is also some evidence that suggests the disease is also related to heart and stomach disorders.
In most cases though, the problem comes down to circulation. Blood flow to the legs is being restricted and as a result, the legs have a tendency to cramp up. So the key to treating this disease is to increase circulation to the legs. This can easily be done through natural means without having to resort to harmful drugs.
There are two means of treating restless leg syndrome. The first is what is called immediate care. This is what you should do when actually suffering from an attack. For the leg that is having the attack, take your foot and just move it around. This will help bring circulation back. Then, if you're not in too much pain, get up and walk around for a few minutes until the attack stops. If the attack isn't too severe, sometimes just changing the way you're sleeping in bed can stop an attack. With some people, a heating pad works wonders. With others, soaking their feet in cold water does the trick.
The second mean is called longer term care and this basically involves a number of life style changes. Most people who suffer from restless leg syndrome are coffee drinkers, so it is important to get rid of caffeine from your diet. Because of the iron deficiency possibility, it is important to take vitamins containing a sufficient amount of iron daily. It is also important not to eat large meals before bed as this can also lead to an attack. Finally, try to avoid stress and get plenty of exercise.
The above simple tips should be sufficient enough to keep you from suffering from restless leg syndrome for even one more day.
Steve Wagner used to suffer from restless leg syndrome as well as a number of other problems. But today, through proper diet and exercise, he is pain free. Come visit his site and get your free report on how the drug companies are killing us as well as a 52 week news letter on a number of natural treatments for a variety of ailments. Visit us at: http://www.natures-healing-remedies.com/
Article Source: http://EzineArticles.com/?expert=S._Wagner
Monday, February 11, 2008
Dead Sea Salt Soaks Has Proven Results For Charlie Horses And Night Leg Cramps Due To Pregnancy
I recall a time when I would wake up in the middle of the night holding my leg as tight as I could, not wanting to let my leg go, wanting to beat the leg cramp and yet afraid to move my calf. I believe these cramps started about the time I had reached my 5 or 6th month of pregnancy and they were indeed a nasty part of being pregnant. My doctor told me it was from the extra weight that I was carrying around that caused these cramps. As I was to become heavier- the cramps too would increase. I asked, what could I do?
My doctor shared with me several options to try- but what worked best was a soak before bed. I discovered adding salts to the tub made the night go by even easier. The only problem was the salt I was using ( Epsom) was drying out my skin. I tried adding some oils to the bath- but then the tub became slippery and I feared falling might be worst than the dry skin.
That is when my doctor suggested using Dead Seas Salts- "make sure you get the real thing," he said... As I became more and more pregnant- so to speak, I learned about the healing properties of the dead sea. If you've had these cramps you can relate when I say, I wanted what ever it took not to have those Charlie horse cramps in the middle of the night, but I was tired of the dry flaky skin. Finally, after a night that was excruciating- I found a distributor that I could order dead sea salt from.
I waited daily until the salts arrived- excited about trying out the new dead seas salts, I decided to bath in the middle of the day. The soak was so relaxing and enjoyable that I also decided to re bath that evening and add some lavender to the soak to help me sleep more restful. That night I went to bed and slept like a baby. I was hooked!
Did you know the dead sea salts are not only heal and help the circulation get moving...but dead seas doesn't dry out the skin like other salts. The water of the Dead Sea is unique due to the high concentration of salts reaching 27% compared to 3% in ordinary sea water. The therapeutic properties of the Dead Sea are due in large extent to the presence the percentages of magnesium, potassium and bromide- not found in other salts due to its unique composition.
Dead Sea Salts contain more than 15 natural and unprocessed minerals important to health. Based on the composition of the Dead Sea Salt- it moisturizes the skin instead of drying.
In case you are interested - here are some question and answers to help you understand more information that may also help you- if you too are waking up with these horrible Charlie horse leg cramps!
Tips for keeping leg cramps at bay:
• Avoid standing or sitting with your legs crossed for long periods of time.
• Stretch your calf muscles regularly during the day and several times before you go to bed.
• Rotate your ankles and wiggle your toes when you sit, eat, or watch television.
• Take a small short walk every day, unless your midwife or doctor has advised you not to exercise.
• Avoid getting too tired. Lie down on your left side to improve circulation in your legs and help reduce the pressure off your heart.
• Stay well-hydrated by drinking lots of water regularly.
• Try a warm bath before bed to relax your muscles. Don't forget to add the Dead Sea Salts.
If you do get a cramp, immediately stretch your calf muscles: Straighten your leg, heel first, and gently flex your toes back toward your shins. It might hurt at first, but it will ease the spasm and the pain will gradually go away. You can relax the cramp by massaging the muscle or warming it with a hot-water bottle. Walking around for a few minutes may help, too.
What if the pain persists? If your muscle pain is constant and not just an occasional cramp, or if you notice swelling or tenderness in your leg, call your doctor. In rare cases, a pregnant woman may develop a blood clot, which requires immediate medical attention. This too is another reason why a dead seas salt soak is beneficial it helps increase circulation!
Laura Thomas is an author and designer for a better you. More information on PMS and Night Sweats can be found at the Castle Baths Web Site- www.castlebaths.com Her hobbies include breeding and showing Pedigree Persians www.purrinlot.com , writing and sharing inspirational messages.
Article Source: http://EzineArticles.com/?expert=Laura_Thomas
My doctor shared with me several options to try- but what worked best was a soak before bed. I discovered adding salts to the tub made the night go by even easier. The only problem was the salt I was using ( Epsom) was drying out my skin. I tried adding some oils to the bath- but then the tub became slippery and I feared falling might be worst than the dry skin.
That is when my doctor suggested using Dead Seas Salts- "make sure you get the real thing," he said... As I became more and more pregnant- so to speak, I learned about the healing properties of the dead sea. If you've had these cramps you can relate when I say, I wanted what ever it took not to have those Charlie horse cramps in the middle of the night, but I was tired of the dry flaky skin. Finally, after a night that was excruciating- I found a distributor that I could order dead sea salt from.
I waited daily until the salts arrived- excited about trying out the new dead seas salts, I decided to bath in the middle of the day. The soak was so relaxing and enjoyable that I also decided to re bath that evening and add some lavender to the soak to help me sleep more restful. That night I went to bed and slept like a baby. I was hooked!
Did you know the dead sea salts are not only heal and help the circulation get moving...but dead seas doesn't dry out the skin like other salts. The water of the Dead Sea is unique due to the high concentration of salts reaching 27% compared to 3% in ordinary sea water. The therapeutic properties of the Dead Sea are due in large extent to the presence the percentages of magnesium, potassium and bromide- not found in other salts due to its unique composition.
Dead Sea Salts contain more than 15 natural and unprocessed minerals important to health. Based on the composition of the Dead Sea Salt- it moisturizes the skin instead of drying.
In case you are interested - here are some question and answers to help you understand more information that may also help you- if you too are waking up with these horrible Charlie horse leg cramps!
Tips for keeping leg cramps at bay:
• Avoid standing or sitting with your legs crossed for long periods of time.
• Stretch your calf muscles regularly during the day and several times before you go to bed.
• Rotate your ankles and wiggle your toes when you sit, eat, or watch television.
• Take a small short walk every day, unless your midwife or doctor has advised you not to exercise.
• Avoid getting too tired. Lie down on your left side to improve circulation in your legs and help reduce the pressure off your heart.
• Stay well-hydrated by drinking lots of water regularly.
• Try a warm bath before bed to relax your muscles. Don't forget to add the Dead Sea Salts.
If you do get a cramp, immediately stretch your calf muscles: Straighten your leg, heel first, and gently flex your toes back toward your shins. It might hurt at first, but it will ease the spasm and the pain will gradually go away. You can relax the cramp by massaging the muscle or warming it with a hot-water bottle. Walking around for a few minutes may help, too.
What if the pain persists? If your muscle pain is constant and not just an occasional cramp, or if you notice swelling or tenderness in your leg, call your doctor. In rare cases, a pregnant woman may develop a blood clot, which requires immediate medical attention. This too is another reason why a dead seas salt soak is beneficial it helps increase circulation!
Laura Thomas is an author and designer for a better you. More information on PMS and Night Sweats can be found at the Castle Baths Web Site- www.castlebaths.com Her hobbies include breeding and showing Pedigree Persians www.purrinlot.com , writing and sharing inspirational messages.
Article Source: http://EzineArticles.com/?expert=Laura_Thomas
Thursday, February 7, 2008
Suffering From A Level 5 Emergency Restless Legs Syndrome - What To Do
Restless Legs Syndrome is a common disorder that causes insomnia. It is particularly a problem for women because it frequently comes on during pregnancy and may be related to the blood loss of menstrual cycles, which lowers iron levels. The abnormal and excessive movements of restless legs syndrome can interfere with normal sleep. It has been called the most common medical problem you have never heard of. It is the second most common sleep disorder and affects as many as 12 million Americans, yet doctors hardly ever diagnose it. It is much more common among older people affecting 30-40 percent of people as they age. Sometimes restless legs may be caused by other medical conditions, including iron deficiency, but in many cases the cause is never found.
Restless legs produce an unpleasant feeling in the lower limbs that often has a tendency to spread and may even rise to involve the trunk and arms. The nature of the feeling is difficult to pin down descriptively. It is an achy, expanding, unpleasant sensation which the sufferer, by experience, knows can be relieved by movement, thus giving to the name restless legs. There is an urge to move around in bed, get out of bed, walk around, stomp and shake the legs, and even run in place to undo the unpleasant sensations.
Although people complain that their symptoms are the most severe at bed-time, some people develop an irresistible urge to move their legs or to walk around when they are sedentary or in situations that require that they sit still. Maybe you go crazy if you have to sit as a passenger in a car, you might also find it difficult to sit still in a movie theater. Some people with RLS fall asleep at the wrong time and in the wrong places during the day because of severe daytime sleepiness, which can drastically impact their personal and professional life. Even when they fall asleep, the continuous disruptions and movements result in poor sleep quality and sleepiness the next day. And some people have the awful combination of being overwhelmingly sleepy and yet unable to sleep.
A related disorder is periodic leg movements which is jerking rhythmic movements, most of which occur in the legs every twenty to forty seconds across the night disrupting sleep. Each time the leg muscles twitch, brain changes, including wakefulness, occur. This is not the same as those leg cramps or twitches that happen at sleep onset. Periodic limb movement and restless legs syndrome should not be confused with nocturnal leg cramps. Although leg cramps can be quite painful, they rarely indicate a serious medical problem. They usually are a delayed reaction to strenuous daytime activity level one way or the other. Daily calf-stretching exercises just before bed-time can help prevent leg cramps. If you experience a cramp, try to interrupt it immediately by stretching your leg out straight and bending your toes back toward your head.
It would be worth a try to see if any of these alternatives can provide you with some relief for restless legs syndrome so you can avoid medications and their side effects.
• Get regular exercise
• Stretch the muscles in the back of your legs
• Use a heating pad
• Use cold packs
• Massage the affected area
• Take aspirin or ibuprofen
• Wear long socks or stockings
• Avoid all forms of caffeine, certain medications, stimulants, and certain pain relievers
Restless Legs Syndrome is a common disorder that causes insomnia. The abnormal and excessive movements of restless legs syndrome can interfere with normal sleep and can literally drive one crazy. Visit http://www.better-sleep-resources.com to learn what to do in case of a level 5 emergency restless legs syndrome episode.
Article Source: http://EzineArticles.com/?expert=Linda_A.
Restless legs produce an unpleasant feeling in the lower limbs that often has a tendency to spread and may even rise to involve the trunk and arms. The nature of the feeling is difficult to pin down descriptively. It is an achy, expanding, unpleasant sensation which the sufferer, by experience, knows can be relieved by movement, thus giving to the name restless legs. There is an urge to move around in bed, get out of bed, walk around, stomp and shake the legs, and even run in place to undo the unpleasant sensations.
Although people complain that their symptoms are the most severe at bed-time, some people develop an irresistible urge to move their legs or to walk around when they are sedentary or in situations that require that they sit still. Maybe you go crazy if you have to sit as a passenger in a car, you might also find it difficult to sit still in a movie theater. Some people with RLS fall asleep at the wrong time and in the wrong places during the day because of severe daytime sleepiness, which can drastically impact their personal and professional life. Even when they fall asleep, the continuous disruptions and movements result in poor sleep quality and sleepiness the next day. And some people have the awful combination of being overwhelmingly sleepy and yet unable to sleep.
A related disorder is periodic leg movements which is jerking rhythmic movements, most of which occur in the legs every twenty to forty seconds across the night disrupting sleep. Each time the leg muscles twitch, brain changes, including wakefulness, occur. This is not the same as those leg cramps or twitches that happen at sleep onset. Periodic limb movement and restless legs syndrome should not be confused with nocturnal leg cramps. Although leg cramps can be quite painful, they rarely indicate a serious medical problem. They usually are a delayed reaction to strenuous daytime activity level one way or the other. Daily calf-stretching exercises just before bed-time can help prevent leg cramps. If you experience a cramp, try to interrupt it immediately by stretching your leg out straight and bending your toes back toward your head.
It would be worth a try to see if any of these alternatives can provide you with some relief for restless legs syndrome so you can avoid medications and their side effects.
• Get regular exercise
• Stretch the muscles in the back of your legs
• Use a heating pad
• Use cold packs
• Massage the affected area
• Take aspirin or ibuprofen
• Wear long socks or stockings
• Avoid all forms of caffeine, certain medications, stimulants, and certain pain relievers
Restless Legs Syndrome is a common disorder that causes insomnia. The abnormal and excessive movements of restless legs syndrome can interfere with normal sleep and can literally drive one crazy. Visit http://www.better-sleep-resources.com to learn what to do in case of a level 5 emergency restless legs syndrome episode.
Article Source: http://EzineArticles.com/?expert=Linda_A.
Wednesday, February 6, 2008
Yoga: Three Reasons You Should Not Do Yoga Posture - Lord Of Dance
This difficult balancing posture develops poise and gracefulness. It should be performed as if dancing, yet firmly with focused attention. It is usually performed as the final posture of a series of challenging backbends.
The Natarajasana balances the nervous system and develops mental concentration. It generates vitality and enhances the digestive power.
The Lord of Dance posture tones and strengthens the leg and hip muscles. It stretches the shoulders and expands the chest.
When done in a full version, this is a very demanding asana, requiring great flexibility in the shoulders and spine, tremendous openness in the chest, groins and front of the thighs, and great strength in the standing leg.
The Natarajasana has curative and corrective effects removing backache and stiffness of the spine. The arch formed by the back and stretched leg gently aligns the vertebrae of the spine restoring suppleness and easing strain caused by poor posture or long periods of sitting.
Note: As a beginner, be sure to keep the ankle of the raised foot flexed (draw the top of the foot toward the shin) when lifting the leg to prevent the cramps in the back of the thigh.
Three important reasons not to do the Lord of the Dance posture:
1) If you have serious lower back injury, avoid practicing this posture.
2) In case of knee injury do not attempt this posture.
3) If you have High Blood Pressure do not do this posture.
Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this posture for you. It is best to perform this yoga posture in presence of a qualified yoga teacher.
Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.
Mr.Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.
For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com and for Subodh Gupta Corporate yoga webpage http://www.subodhgupta.com/corporateyoga.html
Article Source: http://EzineArticles.com/?expert=Subodh_Gupta
The Natarajasana balances the nervous system and develops mental concentration. It generates vitality and enhances the digestive power.
The Lord of Dance posture tones and strengthens the leg and hip muscles. It stretches the shoulders and expands the chest.
When done in a full version, this is a very demanding asana, requiring great flexibility in the shoulders and spine, tremendous openness in the chest, groins and front of the thighs, and great strength in the standing leg.
The Natarajasana has curative and corrective effects removing backache and stiffness of the spine. The arch formed by the back and stretched leg gently aligns the vertebrae of the spine restoring suppleness and easing strain caused by poor posture or long periods of sitting.
Note: As a beginner, be sure to keep the ankle of the raised foot flexed (draw the top of the foot toward the shin) when lifting the leg to prevent the cramps in the back of the thigh.
Three important reasons not to do the Lord of the Dance posture:
1) If you have serious lower back injury, avoid practicing this posture.
2) In case of knee injury do not attempt this posture.
3) If you have High Blood Pressure do not do this posture.
Caution: Always check with your doctor if you have any doubts or concerns regarding the suitability of this posture for you. It is best to perform this yoga posture in presence of a qualified yoga teacher.
Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.
Mr.Subodh Gupta, a Corporate Yoga Trainer has conducted more than 500 workshops on Yoga and Stress Management. He has been interviewed by various TV channels in India and London.
For reaching to Subodh Gupta Yoga website http://www.subodhgupta.com and for Subodh Gupta Corporate yoga webpage http://www.subodhgupta.com/corporateyoga.html
Article Source: http://EzineArticles.com/?expert=Subodh_Gupta
Monday, February 4, 2008
Causes and Treatments for Leg Cramps
A former client emailed me with this question about her chronic leg cramps.
"...I noticed with the increased exercise that I'm getting a lot of lower leg cramps. The cramping is usually in response to any prolonged brisk walking or running. My personal trainer suggested that I might be lacking magnesium, so I've been taking magnesium, but I haven't seen any improvement. Suggestions?"
There are many possibilities. While nutritional deficiencies are likely, I look first to body mechanics. Often a long-standing or undiagnosed misalignment in the hips/pelvis will cause lower leg cramps. Even a misalignment in your shoulders and upper back can lead to lower leg cramps. A good chiropractic or osteopathic adjustment can work wonders for that.
A common cause for these kinds of cramps is improper body mechanics during exercise. Your gait may be off. You may not have the proper kind of walking shoe for your body. Your posture may not be in good alignment and walking may exaggerate that. You can check body mechanics with your personal trainer, chiropractor, osteopath, Alexander technique practitioner or cranial sacral/ zero balance therapist.
Muscle cramping related to exercise might be a result of imbalance in the body's electrolyte balance - minerals such as potassium, calcium and magnesium. Taking a good green drink helps with this. Plus, a good multi-mineral supplement can work well. I favor a coral calcium mixture that contains magnesium and potassium plus trace minerals. A vitamin E deficiency can also cause muscle cramps.
Related to electrolyte imbalance is making sure that you stay well hydrated during exercise as well as throughout the day. Dehydration is one common cause of muscle cramps. Unless you are an endurance athlete, plain cool water is the preferred fluid replacement during exercise. Drink enough water before, during and after exercise but be careful not to over-hydrate during exercise.
Although basic exercise hydration guidelines can be followed, it is too easy to over-hydrate (hyponatremia - a problem resulting in disturbances in the fluid electrolyte balance which may result in serious neurological responses) and recommend a formula for determining sweat rate and the appropriate amount of fluid consumption during exercise.
Drinking too much or too little during exercise can cause problems and you should be aware of your own fluid needs during exercise. The actual amount of water consumed during exercise should be based on an individual's sweat rate. To determine sweat rate weigh yourself before and one hour after exercise. Subtract the post-workout weight from the pre-workout weight. Then add in the amount of fluid consumed during the workout. This equals the hourly sweat rate.
A loss of 1 pound of body weight is equivalent to 16 ounces of fluid. If you lost one pound during a workout and drank 16 ounces during the workout then your hourly sweat rate is 32 ounces. That means you should drink 8 ounces every 15 minutes. A weight gain from pre to post workout means that you have over-hydrated either before or during the workout.
In addition to maintaining proper hydration during exercise, it is important to avoid over-hydration before exercising. To maintain good hydration throughout the day, drink 1/2 ounce of water per pound of body weight during the day.
Muscle cramps are also related to acid/alkaline balance. An acidic body is likely to feel achy and crampy after physical exertion. To find out if you are acidic, get some pH paper and test your morning urine.
Exercise results in lactic acid and if you are already acidic an increase in lactic acid can trigger muscle cramps and achiness. It helps to shower after you exercise. When you sweat you are eliminating acids from your body and if you don't shower these acids can be reabsorbed.
Unaccustomed physical exertion by itself can be a cause of muscle cramping. Be sure that you are allowing the muscle to have sufficient rest and recovery time between exercise sessions. Plus, there are a number of conditions and illnesses related to muscle cramping including: restless leg syndrome; hormone imbalance; fibromyalgia; allergies; hypothyroidism; varicose veins; anemia and arthritis. Check with a medical doctor for diagnosis of these conditions.
Mary Ann Copson is the founder of the Evenstar Mood & Energy Wellness Center for Women. With Master's Degrees in Human Development and Psychology and Counseling, Mary Ann is a Certified Licensed Nutritionist; Certified Holistic Health Practitioner; Brain Chemistry Profile Clinician; and a Health, Wellness and Lifestyle Coach. Reconnect to your physical, emotional, mental, psychological and spiritual natural rhythms at http://evenstaronline.com
Article Source: http://EzineArticles.com/?expert=Mary_Ann_Copson
"...I noticed with the increased exercise that I'm getting a lot of lower leg cramps. The cramping is usually in response to any prolonged brisk walking or running. My personal trainer suggested that I might be lacking magnesium, so I've been taking magnesium, but I haven't seen any improvement. Suggestions?"
There are many possibilities. While nutritional deficiencies are likely, I look first to body mechanics. Often a long-standing or undiagnosed misalignment in the hips/pelvis will cause lower leg cramps. Even a misalignment in your shoulders and upper back can lead to lower leg cramps. A good chiropractic or osteopathic adjustment can work wonders for that.
A common cause for these kinds of cramps is improper body mechanics during exercise. Your gait may be off. You may not have the proper kind of walking shoe for your body. Your posture may not be in good alignment and walking may exaggerate that. You can check body mechanics with your personal trainer, chiropractor, osteopath, Alexander technique practitioner or cranial sacral/ zero balance therapist.
Muscle cramping related to exercise might be a result of imbalance in the body's electrolyte balance - minerals such as potassium, calcium and magnesium. Taking a good green drink helps with this. Plus, a good multi-mineral supplement can work well. I favor a coral calcium mixture that contains magnesium and potassium plus trace minerals. A vitamin E deficiency can also cause muscle cramps.
Related to electrolyte imbalance is making sure that you stay well hydrated during exercise as well as throughout the day. Dehydration is one common cause of muscle cramps. Unless you are an endurance athlete, plain cool water is the preferred fluid replacement during exercise. Drink enough water before, during and after exercise but be careful not to over-hydrate during exercise.
Although basic exercise hydration guidelines can be followed, it is too easy to over-hydrate (hyponatremia - a problem resulting in disturbances in the fluid electrolyte balance which may result in serious neurological responses) and recommend a formula for determining sweat rate and the appropriate amount of fluid consumption during exercise.
Drinking too much or too little during exercise can cause problems and you should be aware of your own fluid needs during exercise. The actual amount of water consumed during exercise should be based on an individual's sweat rate. To determine sweat rate weigh yourself before and one hour after exercise. Subtract the post-workout weight from the pre-workout weight. Then add in the amount of fluid consumed during the workout. This equals the hourly sweat rate.
A loss of 1 pound of body weight is equivalent to 16 ounces of fluid. If you lost one pound during a workout and drank 16 ounces during the workout then your hourly sweat rate is 32 ounces. That means you should drink 8 ounces every 15 minutes. A weight gain from pre to post workout means that you have over-hydrated either before or during the workout.
In addition to maintaining proper hydration during exercise, it is important to avoid over-hydration before exercising. To maintain good hydration throughout the day, drink 1/2 ounce of water per pound of body weight during the day.
Muscle cramps are also related to acid/alkaline balance. An acidic body is likely to feel achy and crampy after physical exertion. To find out if you are acidic, get some pH paper and test your morning urine.
Exercise results in lactic acid and if you are already acidic an increase in lactic acid can trigger muscle cramps and achiness. It helps to shower after you exercise. When you sweat you are eliminating acids from your body and if you don't shower these acids can be reabsorbed.
Unaccustomed physical exertion by itself can be a cause of muscle cramping. Be sure that you are allowing the muscle to have sufficient rest and recovery time between exercise sessions. Plus, there are a number of conditions and illnesses related to muscle cramping including: restless leg syndrome; hormone imbalance; fibromyalgia; allergies; hypothyroidism; varicose veins; anemia and arthritis. Check with a medical doctor for diagnosis of these conditions.
Mary Ann Copson is the founder of the Evenstar Mood & Energy Wellness Center for Women. With Master's Degrees in Human Development and Psychology and Counseling, Mary Ann is a Certified Licensed Nutritionist; Certified Holistic Health Practitioner; Brain Chemistry Profile Clinician; and a Health, Wellness and Lifestyle Coach. Reconnect to your physical, emotional, mental, psychological and spiritual natural rhythms at http://evenstaronline.com
Article Source: http://EzineArticles.com/?expert=Mary_Ann_Copson
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