Leg Cramp Causes

Leg cramps can be caused by many conditions, ranging simply from dehydration to something much more serious such as kidney disease.

Cramps often result from vigorous exercise, trauma to the muscle, or keeping the leg in an awkward position for too long, such as sitting in a crowded theater.

A lack of potassium or calcium can also be the underlying cause, as well as cold weather.

How to Stop a Leg Cramp

There are a number ways you can alleviate nighttime leg cramps.

Once a leg cramp starts, the best method to relieve them is movement, so try to walk around or jiggle/shake your leg, and rubbing the muscles helps as well.

In addition, rotating your ankles in a circle or moving the foot up and down can end a cramp.

But anyone who regularly suffers leg cramps should also work to strengthen their muscles, which will make cramps less frequent.

How to Prevent Leg Cramps

You can prevent or alleviate muscle cramps in your legs by making simple lifestyle changes.

Drinking plenty of water is essential, since cramps are often caused by dehydration. A healthy diet with plenty of fresh fruits and vegetables can also help to decrease the frequency of leg cramps.

If you do get leg cramps frequently, especially nocturnal leg cramps it could be due to an electrolyte imbalance. Certain vitamins and minerals like potassium and magnesium, impact muscle function.

Magnesium

Foods rich in magnesium, such as nuts, lentils, quinoa, raw chocolate (raw cacao, the #1 source of magnesium), nuts and pumpkin seeds, molasses, spinach, baked potatoes, bananas, wheat germ and seafood.

Potassium

Boost potassium levels by eating more apples, bananas, dried fruits, avocado, mushrooms, yogurt, spinach, tomatoes, mushrooms, baked potatoes and cantaloupe.

Apple cider vinegar is high in potassium and help you get rid of leg cramps

Calcium

Calcium-rich food sources include: salmon, sardines (with bones), green beans, turnip greens.

Dark leafy greens like broccoli and kale & nuts like almonds all of which are high in both calcium and magnesium.

LIVER TONICS

Achieving optimum physical well-being is simply not possible without a healthy liver. Along with the kidneys, it is one of the main filters of toxins and unwanted substances in the body.

To support healthy liver function, a regular schedule of detoxification, along with avoiding excess alcohol and other irritants is necessary.

It is also good to consider adding any or all of the 5 following herbs to the diet, as they have all been shown to support and nourish proper liver function.

1. Indian Gooseberry (Amalaki)

It is rich in vitamin C, which is necessary for a strong immune system.

It also an excellent source of anti-oxidants that can promote and nourish healthy liver function.

2. Indian Tinospora (Guduchi)

It has long been known for its ability to help reduce toxic build-up in the liver, thus promoting optimal hepatic function.

It helps to reduce stress, which can do long-term damage to the liver and immune system in general and in addition to this, it has powerful anti-inflammatory properties.

3. Caper Bush (kabra)

Caper bush is remarkable in its ability to help guard against the harm caused by free radicals when this occurs.

 It, too, can boost immunity and reduce overall inflammation.

4. Chicory (Kasani)

Chicory is rich in compounds called polyphenols, which are plant-based, naturally-occurring chemicals that have been shown to fight the damaging action of free radicals.

At the same time, they help the liver tissues to restore and rejuvenate and prevent the build-up of adipose deposits that can lead to fatty liver disease.

5. Eclipta Alba (Bringaraj)

The herb contains a wealth of phytochemicals, botanical compounds which have been shown to fight the viruses which cause hepatitis and also reduce the risk of liver inflammation.

HEALING HERBS AND SPICES IN KITCHEN

• OREGANO - HELP SOOTHE STOMACH MUSCLE
• MINT – CAN EASE HICCUPS
• GINGER - ANTI NAUSEA REMEDY
• FENUGREEK - HELP FLUSH OUT HARMFUL TOXINS
• FENNEL - CAN REDUCE BAD BREATH AND BODY ODOUR
• CLOVE - ANTI MICROBIAL
• SAGE - ANTISEPTIC AND ANTIBIOTIC
• THYME - RELAX RESPIRATORY MUSCLE
• TURMERIC - ANTI CANCER
• BASIL - SOOTHE STOMACH UPSET AND IMPROVE IMMUNITY
• BLACK PEPPER - HELP RELIEVE INDIGESTION
• CAYENNE – PREVENT HEART ATTACK 
• CINNAMON – HELP LOWER BLOOD PRESSURE
• DILL - TREAT HEARTBURN
• ROSEMARY - ANTIOXIDANT 

HOW BAD ARE FREE SUGARS FOR YOU?

New WHO guideline calls for reducing intake of free sugars in the diet

Free sugars go by different names such as glucose, fructose, sucrose and table sugar. These sugars are naturally present in honey, syrups and fruit juices and also added to food and drink by the food industry. However, according to a new World Health Organization (WHO) guideline, adults and children must reduce their daily free sugar intake to less than 10% of their total energy intake.

The new guideline is based on analysis of the latest scientific evidence. The evidence, rated as strong by the WHO, revealed that adults who consume lower amounts of free sugars have lower body weight than those consuming higher amounts. Also, higher intake of free sugars (>10% of total energy intake) in children was associated with increased risk of obesity and tooth decay.

The report found that free sugars are often concealed in processed foods which are not often considered as sweets. For example, 1 tablespoon of ketchup contains around 4 g of free sugars, while a can of soft drink contains up to 40 g of free sugars. The guideline does not refer to naturally occurring sugars present in fresh fruits, vegetables and milk as there is no reported association between adverse effects and the consumption of these sugars.

The WHO report found variations in the consumption of free sugars between countries and also urban and rural areas within a country.

The WHO has issued a conditional recommendation that the free sugar intake should be further reduced to less than 5% of the total energy intake.

"We have solid evidence that keeping intake of free sugars to less than 10% of total energy intake reduces the risk of overweight, obesity and tooth decay," said Dr. Francesco Branca, director of WHO's Department of Nutrition for Health and Development. He further added, “Making policy changes to support this will be key if countries are to live up to their commitments to reduce the burden of non-communicable diseases.”

DIET FOR THE SCORCHING HEAT!!!!!!!

It’s important to take care of diet in summer which will help you keep fit during the hot season.

Summers are here and it is important for one to take care of one's health during the peak het spells. Diet, in particular, requires utmost attention in summers. Here are ways to a perfect summer diet that will keep you beat the heat this season:

1. Summer coolers

Liquid intake is very important during dry weather.

Beverages like ice tea, cold coffee, cold coco and chaach are the obvious summer coolers which can be your thirst quenchers.

Mock tails can also be prepared whenever in one feels like having something different.

Aam panna is one cooler which is not only mummy, but also makes for a healthy beverage with all its nutrients, so is lassi.

2. Fruit punch

Seasonal fruits like mangoes are very important component of summer diet. Having mango in your diet not only makes it rich in anti oxidants, but the vital nutrients in the fruit come with lot of health benefits. 

Similarly, watermelon and musk melon are other coolants which are rich in water and fibre content and are considered natural thirst quenchers.

3. Fresh salad

Toss us some salad from farm fresh veggies like zucchini, lettuce, boiled kidney beans, a dash of freshly ground pepper, salad oil and a hunt of soya sauce. Keeping it ready before meals is always desirable. Salad will act as a scrumptious filler both healthy and light.

4. Reduce carbs

Go for less carb rich stuff more fiber rich and less carb rich diet will help the metabolic process.

A fiber rich diet is both satisfying and healthy. So avoid vegetables which are known to be carb rich.

5. Increase water intake

Increase your water intake to at least 2-3 liters per day. This will keep you well hydrated & save you from heat stokes

AYURVEDIC HERBS FOR INSOMNIA

Insomnia has become one of the commonest lifestyle - related problems in the world today. Sleep is extremely necessary to bring the body back to a normal state of functioning. Without sleep, the body will be unable to work efficiently and thus progress will be hampered.

Aniseed (Pimpinella anisum) (SAUNF)

Aniseed helps in relaxing the nervous system. Its pleasant taste helps the body to rest. Hence its tea is prescribed to people having insomnia problems.

Celery (Apium graveolens) (AJWAIN)

Just like aniseed, celery also makes the body relax and the nerves to soothe down.

Indian Sorrel (Oxalis corniculata) (TINPATIYA)

The juice of the leaves of the Indian sorrel has good effects in inducing sleep.

Nutmeg (Myristica fragrans) (JAYPHAL)
Nutmeg is used especially in treating sleep problems in children. It is usually taken in mixture with other substances like amalaki and honey.

Rauwolfia (Rauwolfia serpentina) (SARPAGANDHA)

Rauwolfia has natural sedative properties. At the same time it is non-stimulating. So it can be used by children and adults alike to treat their problems of sleeplessness. It is much more effective if its powdered root is taken along with some other scented substance like cardamom or vanilla.








Valerian (Valeriana officinalis) (TAGARA)

Valerian is almost a narcotic in its effects on the human body, but it contains none of the addictive dangers. Consumption of the valerian root can reduce excitements, irritations and pains and induce good sleep.

AVOID SOME DANGEROUS ACT AFTER MEALS

• Don’t smoke: Experiments from experts proves that smoking a cigarette after meal is comparable to smoking 10 cigarettes.

• Don’t eat fruits immediately: Immediately eating fruits after meals will cause stomach to be bloated with air. Therefore take fruits 1 -2 hours after meal or 1 hour before meal.

• Don’t drink tea: Because tea leaves contain a high content of acid. This substance will cause the protein content in the food we consume to be hundred thus difficult to digest.

• Don’t loosen your belt: Loosening the belt after meal will easily cause the intestine to be twisted and blocked.

• Don’t bathe: Bathing after meal will cause the increase of blood flow to the hands, legs and body thus the amount of blood around the stomach will therefore decrease, this will weaken the digestive system in our stomach.

• Don’t walk about: People always say that after a meal walk a hundred steps and you will live till 99. In actual fact this is not true. Walking will cause the digestive system to be unable to absorb the nutrition from the food we intake.

• Don’t sleep immediately: The food we intake will not be to digest properly. Thus will lead to gastric and infection in our intestine.

Negative Calories Foods

The More You Eat, the More Weight You Lose

Until now you certainly believed that only by avoiding certain foods you would manage to lose weight without being aware of the foods that have negative calories.

Which is a negative calorie balance?

The answer is simple – it is a food feeds the body less calories than it takes to digest it, and in the same time keeps it full of energy.

Which food has negative calories?

These are all foods with low glycemic index, and a high percentage of fiber.

Fruits, vegetables and healing plants are on that list of groceries. They improve the performance of the metabolism and production of enzymes, thereby triggering the body to spend the accumulated reserves.

Vegetables that are recommended:

• Asparagus
• Green beans
• Beets
• Cabbage
• Carrots
• Cauliflower
• Celery
• Radishes
• Cucumbers
• Peas
• Leek
• Lettuce
• Spinach
• Tomato

Fruits that are recommended:

• Apples
• Blackberries
• Cranberries
• Grapefruit
• Lemon and lime
• Raspberry

Spices and herbs are recommended:

• Cinnamon
• Cloves
• Chili
• Coriander
• Flaxseed
• Garlic
• Ginger
• Onion
• Parsley

These foods have more positive effects on the body, and these are just some of them:

• Improve the metabolism
• Increase energy levels
• Stabilize blood sugar levels
• Improves digestion and cleansing of the colon
• Clean the liver, making digestion of fat more efficient
• Prevent inflammation in the body
• Reduce the level of cholesterol in the blood
• Improve the concentration
• Mitigate stress, anxiety and depression
• Improves sleep
• Makes the skin younger, renew hairs and strengthens nail

HOW CHIA SEEDS HELP IN WEIGHT LOSS

There is still some debate on whether Chia seeds are the magical cure for weight loss.

• Chia seeds contain 69 calories for every 2 tablespoons of seeds but contain 20% of recommended daily fiber intake.

• This fiber (attached to the outside of the seed)  when exposed to any liquid absorbs almost 9x times its own weight and each seed form its own gel “shell” which is sticky and bulky.

• It is this gel that not only “bloats” your tummy, making it feel full but also is slow to digest, thereby resisting the urge to overeat.

• The soluble fiber slows down the body’s carbs-to-sugar conversion, balancing blood sugar levels and minimizing sugar cravings.

• The insoluble fiber acts as roughage and cleanses the gastrointestinal tract of waste and toxins, thereby supporting a healthy digestive system.

• Consuming chia seeds contributes to your intake of healthy fats, particularly omega-3 fatty acids that recharge the body cells at a cellular level and are vital to maintain healthy blood sugar levels and keeping your appetite in check.

• Being a great plant-based protein source, these seeds act as a steady energy source, helping you stay alert and away from food that you crave when sluggish.

• Since Chia seeds are abundant in key vitamins and minerals, it prevents nutritional deficiencies that are the root cause for your “sweet tooth”, and your binging on junk food.

TIPS FOR EYE HEALTH AND MAINTAINING GOOD EYESIGHTS

1. Eat for Good Vision

Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts. Regularly eating these foods can help lead to good eye health:

• Green, leafy vegetables such as spinach, kale, and collards
• Salmon, tuna, and other oily fish
• Eggs, nuts, beans, and other non-meat protein sources
• Oranges and other citrus fruits or juices

2. Quit Smoking

Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration.  

3. Wear Sunglasses

The right kind of sunglasses will help protect your eyes from the sun's ultraviolet (UV) rays.

Too much UV exposure makes you more likely to get cataracts and macular degeneration.

Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side.

4. Use Safety Eyewear

If you work with hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles every time.

Certain sports such as ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection (such as helmets with protective face masks or sports goggles with polycarbonate lenses) to shield your eyes.

5. Look Away From the Computer Screen

Staring at a computer screen for too long can cause:

• Eyestrain
• Blurry vision
• Trouble focusing at a distance
• Dry eye

DIABETIC FRIENDLY RECIPES

JOWAR AND VEGETABLE PORRIDGE

If you're bored of the regular breakfast dishes, try this new healthy recipe made using jowar. Jowar is a nutritious cereal with plenty of protein, iron and fibre. The vegetables improve its vitamin A, fibre, folic acid and iron. This vegetable porridge accompanied by a fruit is sure to keep you satiated till lunch and prevent you from bingeing on unhealthy mid-morning snacks like biscuits, nuts, chips etc.

Preparation Time: 15 mins

Cooking Time: 25 mins

Makes 4 servings

INGREDIENTS

• 1/2 cup coarsely powdered jowar
• salt to taste
• 1 tsp oil
• 1 cup chopped mixed vegetables (french beans, carrot, green peas and cauliflower)
• 1/2 tsp mustard seeds (rai / sarson)
• A pinch of asafoetida (hing)
• For The Topping
• 2 tbsp finely chopped tomatoes
• 2 tbsp finely chopped onions
• 2 tbsp finely chopped coriander (dhania)

METHOD

• Combine the powdered jowar, salt with 3 cups of water in a pressure cooker, mix well and pressure cook for 4 whistles.
• Allow the steam to escape before opening the lid.
• Heat the oil in a deep pan and add the mustard seeds and asafoetida.
• When the mustard seeds crackle, add the mixed vegetables and sauté on a medium flame for 3 to 4 minutes.
• Add the cooked jowar mixture, 1½ cups of water and salt, mix well and simmer for 6 to 7 minutes, while stirring occasionally.
• Top with the tomato, onion and coriander and serve immediately.
• Handy tips
• To get ½ cup of coarsely ground jowar, grind ½ cup of jowar in a mixer to a coarse powder.
• If the porridge becomes too thick while serving, adjust its consistency by some adding some water.

FOODS FOR A FLAT BELLY

LOSE STOMACH FAT AND BUILD MUSCLES WITH THESE FOODS

1. ALMONDS AND OTHER NUTS (WITH SKIN)

• SUPERPOWERS:  BUILD MUSCLE, REDUCE CRAVINGS
• FIGHTS: OBESITY, HEART DISEASES, MUSCLE LOSS, WRINKLES, HIGH B.P

2. BEANS AND LEGUMES

• SUPERPOWERS:  BUILD MUSCLE, BURN FAT, REGULATES DIGESTION

• FIGHTS: OBESITY, COLON CANCER, HEART DISEASE, HIGH B.P

3. SPINACH AND OTHER GREEN VEGETABLES

• SUPERPOWERS:  NEUTRALIZE FREE RADICALS (MOLECULES THAT ACCELERATE AGING PROCESS)

• FIGHTS: CANCER, HEART DISEASE, STROKE, OBESITY, OSTEOPOROSIS