Identifying the Causes of Nocturnal Leg Cramps

Nocturnal leg craps can happen in any leg muscle, and can be incredibly painful. Determine the cause so you can take action to prevent them in the future.

Have you ever been jarred out of a deep sleep because of a decidedly painful leg cramp – possibly the worst you’ve ever felt in your life? Nocturnal leg cramps can affect almost any muscle in the legs and almost always begin while a person is sleeping. While they are most common amongst women who are pregnant and amongst the elderly, individuals of any age can have them.

While many people suffering from nocturnal leg cramps have an underlying illness or sleep disorder contributing to their problems, others suffer from nocturnal leg cramps alone. You’ll find there are a number of reasons for someone without another serious disorder to have this type of cramping.

First, consider your water intake. We all understand that water is important for hydration, but is that all it is good for? What many people don’t realize is that water is essential to the transportation of vitamins, nutrients, and minerals throughout your body. If you don’t have enough water, the nutrients you need to function won’t be properly distributed, and this means your muscles will suffer along with the rest of your body.

Dehydrated muscles have a tendency to cramp or twitch. The low mineral levels in your muscle fibers will contribute to the development of nocturnal leg cramps as well. When experiencing muscle cramps, many people wonder if they are potassium deficient. Your muscles need other minerals in order to function as well, though. Take, for example, calcium. Calcium is essential for keeping your teeth and bones healthy, but it also helps keep your muscles functioning properly. A calcium supplement without phosphorous is usually recommended, especially for women, because the phosphorous prevents the vitamin from absorbing properly. Make sure you are taking enough magnesium, another supplement essential to musculoskeletal functioning, as well.
Read on

* What Works for Muscle Cramp Treatment?
* Potassium Deficiency in Children
* What Is A Muscle Cramp?

If you are experiencing nocturnal leg cramps in a frequent basis, you may want to step back and examine some of your regular lifestyle habits as well. Are you drinking enough water? Are you drinking too much caffeine, dehydrating you further and counteracting your water intake? Are you eating enough potassium-rich foods, including potatoes, cantaloupe, and bananas?

Waking up with a nocturnal muscle cramp is certainly unpleasant, but this type of cramp is not something you have to deal with for the rest of your life. Talk to your doctor or health care provider about making changes to your diet and supplement regime. He’ll be best able to help you identify any deficiencies and come up with a plan of action.

First published Jul 30, 2010 Deborah M.

Fructose and Hypertension (High Blood Pressure)

Studies show a linkage between dietary fructose and hypertension. Learn more, with recommendations from Dr. Mercola, a leading expert.

Science has discovered that diets high in fructose are correlated with high blood pressure, also known as hypertension. Hypertension is a leading cause of stroke and cardiac disease.

The Prevalence of Fructose in the American Diet

Over the past forty years high fructose corn syrup has become ubiquitous in processed and packaged convenience foods and beverages, and in the same time period the incidence of hypertension in the US has skyrocketed.

According to Dr. Joseph Mercola, more calories in the American diet now come from fructose than any other single source, and one study has shown that consuming the amount of fructose in two and a half soft drinks a day raises the risk of high blood pressure by seventy seven percent. Since the average American does consume this much fructose, the consequences for our collective and individual health and wellbeing need to be understood.

Fructose and Uric Acid

When fructose breaks down and is digested, it produces uric acid, a substance which can be dangerous in elevated amounts. As Dr. Mercola again notes, studies have repeatedly shown a correlation between high levels of uric acid and elevated blood pressure. High uric acid levels are also associated with other maladies, such as renal disease, diabetes, high cholesterol and unhealthy weight gain. Thus, unfortunately, the risk of hypertension is not the only concern raised by over-consumption of fructose.

Not everyone is equally sensitive to the potentially harmful effects of fructose, but because the potential damage it can cause may be severe, Dr. Mercola recommends having uric acid levels in the blood checked. Determining the amount of uric acid in the blood can be a useful diagnostic tool in understanding one’s personal fructose-related health risks and susceptibilities.
Fructose and Whole Fruits

Although natural fruits also contain fructose, consuming natural fruits, and especially those with relatively low amounts of fructose like cherries, cranberries, raspberries, strawberries, cantaloupe, prunes, kiwi and blackberries, is probably healthier than consuming fructose which has been added as a sweetener to highly processed and refined foods. Whole fruits offer nutritional benefits and valuable antioxidents not found in refined sugars like high fructose corn syrup and the fructose in whole fruits tends to be less concentrated.

However, if one knows that one has high blood pressure or may be at special risk of developing it based on weight, family history, or other factors, it may be a good idea to consult your doctor and monitor and limit the intake of natural fruits as well. Again, Dr. Mercola recommends a uric acid test to determine one’s personal sensitivity to fructose.

Fructose is by no means the sole culprit behind hypertension. But given the emerging evidence of the critical role it can play, awareness of the risks it poses can be empowering and contribute to more conscientious and healthful choices.

First published Jul 29, 2010 Scott Calef

Source: The Hidden and Pervasive Cause of High Blood Pressure by Dr. Joseph Mercola http://www.mercola.com/

Seedless Watermelon a Nutritious "Fast Food"

Seedless watermelon has become very popular--for both its convenience and health benefits.

Not too long ago, eating watermelon conjured up images of a hot summer day, and a fruit that oozed both juice and big, black seeds. It was a fruit best eaten outside! But today, watermelon is available year-round, and the numerous seedless varieties offer a type of “fast food” that is highly recommended. It is a good choice for busy people who want to eat right.

No Spittin’ Required

Seedless watermelon is most definitely a "fast" food. Wonderfully easy to prepare, a few simple cuts produce a stack of sweet slices or a bowl of cubed ready-to-eat refreshment. Fill up for a light meal, or include as a “side” or edible garnish on the dinner plate. Take along to work, school, or summer camp in an airtight container. Nothing seedy to deal with, and no spittin’ required. Note that the tiny white seeds often present in “seedless” varieties are completely safe to eat.

Watermelon is very nutritious. It has the “heart check” mark of the American Heart Association due to its lack of fat and cholesterol. Over ninety per cent water, watermelon also boasts vitamins A, B6 and C, potassium, and phyto-nutrients, including the important antioxidant, lycopene. And the redder the watermelon flesh, the more lycopene it will contain. But what it lacks is calories, so watermelon is a perfect diet food, too.

Seedless Watermelon Has Longer Shelf-life

Seedless watermelon was invented over half a century ago, and has risen steadily in popularity and demand over the years. It is more expensive than seeded, as it requires more exacting growing conditions which adds to cultivation costs. But, in addition to the advantage of no black seeds to deal with, it also has a longer shelf-life than black-seeded (as these seeds accelerate the aging of the watermelon flesh).

For those concerned about genetically modified food, there is good news: seedless watermelon is actually grown from its own sterile hybrid seed. It is planted in a field among regular seeded watermelon, with bees brought in to provide the necessary cross-pollenation so that fruit is rendered.
Watermelon A ‘Green’ Choice

One more plus: a watermelon is its own packaging, no plastic produce sack or over-wrap required. In earlier times, watermelons were used as canteens! Today, some carve the emptied watermelon into a serving bowl and fill with the chunks of watermelon, often mixed with other fresh fruit.

If you have a juicer or blender, consider pureeing watermelon to make refreshing watermelon coolers and slushes.

First published Jul 28, 2010 Lilli Kuzma

Eggs can be Heart Healthy

When eggs are used in moderation they can supply nutrients and protein adding to healthy living.

According to Dr. Thomas Behrenback, of the Mayo Clinic, dated July 28, 2010, chicken eggs are high in cholesterol, and a diet high in cholesterol can contribute to high blood cholesterol levels. However, how much the cholesterol in a diet can increase blood cholesterol varies.

When deciding whether to include eggs in a diet, consider the recommended daily limits on cholesterol in a food:

* For a healthy heart, limit the dietary cholesterol intake to less than 300 milligrams (mg) a day.
* For an unhealthy heart, diabetes or a high low-density lipoprotein (LDL, or "bad") blood cholesterol level, limit dietary cholesterol intake to less than 200 mg a day.

One large egg has about 213 mg of cholesterol — all of which is found in the yolk. Try to eat an egg on a given day, it's important to limit other sources of cholesterol for the rest of that day. Consider substituting servings of vegetables for servings of meat, or avoid high-fat dairy products for that day.

Like eggs but don't want the extra cholesterol, use only the egg whites. Egg whites contain no cholesterol. Try cholesterol-free egg substitutes, which are made with egg whites. Want to reduce cholesterol in a recipe that calls for eggs, use two egg whites or 1/4 cup (59 milliliters) cholesterol-free egg substitute in place of one whole egg.

According to the staff of Harvard Medical School, dated July, 2010, fallacies keep some, in particular those worried about heart disease, from enjoying eggs. The Harvard Heart Letter resolves the dietary facts and myths about the egg.

First of all, eggs are a superb source of nutrients. One egg contains 6 grams of protein and a quantity of healthful unsaturated fats. Eggs are a good supply of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which could guard against vision loss.

Second of all, eggs have a lot of cholesterol. The average large egg contains 212 milligrams of cholesterol. This is quite a bit of cholesterol, rivaled only by a single serving of live, shrimp, or duck meat.

Saturated Fats and Trans Fats Effect Cholesterol LevelsAlso, cholesterol does not go directly to the bloodstream and then in the arteries. Only a small amount of cholesterol in food passes into the blood. Saturated and tans fats have a bigger effect on blood cholesterol levels.

The only large study to look at the impact of egg consumption on heart disease, not on cholesterol levels or other intermediaries, found no connection between the two. Diabetics, the egg a day eater were more likely to have developed heart disease than those who rarely ate eggs.

One Egg a Day can be Acceptable for the BodyEating one egg a day should be okay, especially when cutting back on saturated and trans fats. Other ways to enjoy eggs without worrying about cholesterol include not eating the yolk. The yolk contains all the cholesterol. Using pourable egg whites or yolk free eggs is the safest way to cut back on cholesterol in eggs.
A Cholesterol Free Omelet

1. Warm a skillet and spray with a non-stick cooking oil
2. Break two eggs in a small bowl, without the yolks
3. Add a few drops of yellow food coloring
4. Add a pinch of salt
5. Drip into the skillet
6. Make sure the eggs are firm; gently roll the eggs over to resemble a jelly roll
7. Lift eggs out after two to four minutes

A low-fat cheese, parsley, onions, or cilantro can be added for additional flavor, if there cholesterol levels are normal or “good.” The food coloring is added to save the expense of egg beaters bought at the supermarket. The omelet can be prepared without the food coloring, if so desired.

Eating one egg a day should be okay, especially when cutting back on saturated and trans fats. Using pourable egg whites or yolk free eggs is the safest way to cut back on cholesterol in eggs.

First published Jul 28, 2010 Victoria Patton

Why Beetroot Juice Lowers Blood Pressure

What is it about the chemical composition of beetroot juice which brings so many health benefits.

Anyone concerned about high blood pressure will be interested to know that drinking just one glass of beetroot juice has measurable, beneficial effects in just 24 hours.
Effects on blood pressure

Researchers in London say that naturally occurring nitrates in the beetroot produce a gas called nitric oxide in the blood which widens vessels and arteries, lowering blood pressure and reducing risk of heart attacks, strokes and other cardio-vascular conditions.

The findings of the study at Queen Mary University were published in the journal of the American Heart Association and confirm long-held beliefs that the beetroot can justifiably join the list of authentic super-foods.

Composition

Its chemical breakdown includes:

* Vitamins - folic acid, vitamin C, small amounts of vitamins B1, B2 and B3 and vitamin A in the form of bera-carotene
* Minerals - rich in calcium, magnesium, phosphorous, potassium and sodium. Also smaller amounts of iron, zinc, copper, manganese and selenium
* Amino acids - in small amounts, mainly protein
* Calories - one 5cm of beetroot contains 35 calories
* Anti-oxidants - its carotenoids and flavanoids can help reduce the oxidation of LDL cholesterol which can lead to damaged artery walls
* Anti- carcinogenic color - its deep red color comes from betacyanin, known to be effective against colon cancer
* Silica - its rich stock of silica helps the utilization of calcium in the body which promotes healthy skin, hair, nails and bone

Additional health claims

Within the fields of alternative and herbal medicine there have been several further claims about the beneficial properties of beetroot, such as:

* Improved circulation
* Helps liver, kidney and bladder function
* Helps in the treatment of kidney stones and gall stones
* Cleans the intestines
* Improves menstrual problems
* Aids eye fatigue and tiredness
* Combats hypertension

Whilst scientific proof is still awaited on claims such as these, it is true that the beetroot has played an important role in the history of medicine throughout the world.

History of the beet

In medieval England, beetroot juice or broth was recommended as an easily digested food for the aged weak and infirm. In mythology Aphrodite is said to have eaten beets to retain her beauty. In Africa beets are used as an antidote to cyanide poisoning.
Usage guidelines

If you are thinking of incorporating the beetroot into your regular diet there a few pieces of advice to be aware of.

* Use only firm and smooth beets, avoiding those that are soft and shriveled
* Dilute the juice with water or other less potent juices such as celery or carrot
* Take the beets in small amounts. Larger portions taken too regularly could have unpleasant side effects

Beetroot juice is readily available from most reputable health food shops and online. It is best taken when incorporated into other dishes or blended, by your own experimentation, with other juices.

First published Jul 27, 2010 Keith Higginbottom

Caffeine And Sugar In Energy Drinks: A New Health Crisis?

Energy drinks are full of caffeine and sugar. Popular with youngsters and adults, are these drinks really sparking a health crisis in children's nutrition?

Energy drinks mix caffeine and sugar with good old-fashioned water. Some children, youth and adults drink several cans of sports beverages daily, to feel better or to boost athletic performance. Are we drinking ourselves into a health crisis?
The Nutrition of Energy Drinks

Most energy drinks contain carbohydrates and caffeine. Some include more exotic ingredients, such as ginseng, guarana or taurine. Vitamins and minerals may be found in some energy drinks.

Sports drinks, by contrast, include electrolytes such as sodium and potassium, which an athlete loses by perspiring. They also have lower concentrations of carbohydrates, and may include caffeine.

Whether explicit in their advertising or implicit in the name, energy drinks are intended to help people feel more energetic and alert. A stimulant, such as caffeine, can certainly have this effect. So can ingesting sugar or any quickly digested carbohydrate. All of these are temporary stimulants.

Comparing Caffeine in Coffee and Energy Drinks

Regardless of the source - coffee, energy drinks, tea, soft drinks, or pills - the same amount of caffeine will affect an individual in the same way. The beneficial effects include being more attentive in boring situations, feeling more energetic, and having a higher pain tolerance. Caffeine increases kidney activity, so an athlete may become dehydrated more readily. Later, however, when the effects wear off, the person may feel very fatigued.

Negative effects of an overdose include inability to concentrate, insomnia, and increased heart rate. Over a longer term, caffeine is addictive - a person will require a larger dose for the same benefit, and may experience withdrawal symptoms including fatigue and headache. As well, caffeine use is linked to a loss of calcium, potentially leading to brittle bones.

Often writers will compare the amount of caffeine found in another source, to that found in a cup of coffee. The alarmists who see an energy drink crisis warn that a can may contain the equivalent of "several cups" of coffee. Usually an industry spokesperson responds that the caffeine levels are actually about the same.

Energy drinks may minimize the reported amount of caffeine, if the label mentions an herb which contains caffeine. This is similar to disguising the amount of carbohydrate by listing dextrose, galactose, glucose, high-fructose corn syrup and sucrose separately. The consumer may not realize how much caffeine, or sugar, is being consumed.

Another potential danger from the caffeine in an energy drink comes from the mix of active ingredients. Specifically ephedrine plus caffeine is a controversial mixture, since each can cause an increased heart rate.

Health Canada suggests limiting a child, aged four to six, to 45 mg of caffeine, as found in one caffeinated soda per day - with no other caffeine from chocolate or other sources. Health Canada suggests a maximum daily limit of 400 mg of caffeine - about 3 cups - for healthy, non-pregnant adults. A pregnant woman should limit herself to 300 mg.

Sugar: A Possible Diet Hazard from Energy Drinks

Another potential hazard arises from the calories found in the simple carbohydrates in many energy drinks. Some are free of sugar; most contain between 100 and 200 calories of sugar. This is very similar to most soda pop, which is under attack for contributing to childhood obesity and possibly to Type 2 diabetes.

From a nutritional standpoint, it is difficult to burn off the extra hundred calories of sugar from just one energy drink. A 75-pound child would have to run over 1.75 miles to use up that extra food energy. A 138-pound woman only needs to run one mile.
Choices and Healthy Choices

Perhaps the most heavily-advertised energy drink is Red Bull. Their Canadian web site's ingredient list includes caffeine and the carbohydrates glucose, glucuronolactone and sucrose.

A well-known sports drink is Gatorade. Their web site states that it contains 6% carbohydrates - six grams per 100 ml of water, or about 14 grams (64 calories) in a bottle. It also has sodium, potassium and chloride as electrolytes.

If your child has to work a double shift operating heavy machinery, perhaps she needs that second energy drink. If he is too tired to play video games after midnight, perhaps a doctor would recommend some sleep.

First published Jul 27, 2010 Mike DeHaan

References:

Helen Branswell, Winnipeg Free Press, "Journal slams caffeine-loaded drinks", published July 27, 2010, referenced July 27, 2010.

Noni MacDonald, MD, MSc (et al), Canadian Medical Association Journal, PDF: "'Caffeinating' children and youth", early release published July 27, 2010, referenced July 27, 2010.

Leslie Bonci, M.P.H., R.D., Gatorade Sports Science Institute, "SSE #84: Energy Drinks: Help, Harm, or Hype?", published 2002, referenced July 27, 2010.

Author unknown, Health Canada, PDF "Caffeine", modified March 2010 , referenced July 27, 2010.

Author unknown, Health Canada, "Caffeine in Food", modified March 19, 2010, referenced July 27, 2010.

Author unknown, Red Bull.ca, publication date unknown, referenced July 27, 2010.

Author unknown, Gatorade.com, publication date unknown, referenced July 27, 2010.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.

Health Benefits of Multivitamin and Mineral Supplements

Multivitamin and mineral supplements help ensure one is getting sufficient vitamins and minerals required for the body to function properly.

While a healthy, nutritious diet is always better than having to rely on taking supplements, in some cases multivitamin and mineral supplements may be necessary to ensure the body and mind are able to work properly. Multivitamin and mineral supplements, as well as individual vitamin boosters, are widely available and relatively inexpensive, from pharmacies and health food shops.

Multivitamin and Mineral Supplements - Health Benefits

The main advantage of taking daily multivitamin and mineral supplements is that they are able to make up for anything that is lacking in a person's diet. Those most likely to benefit from taking such a supplement, include dieters, allergy sufferers, vegans, fast-food junkies and pregnant women. In Sports Supplements, Bean (2007) highlights health benefits associated with multivitamin and mineral supplement, to include the following:

* Vitamin A - normal vision, healthy skin
* Carotenoids - protection against some cancers, reduce muscle soreness
* Thiamine/Riboflavin/Niacin - converts carbohydrate to energy
* Vitamin C - healthy bones, teeth, gums, immune function
* Vitamin E - normal cell growth/development, protection against heart disease
* Calcium - builds bone and teeth, blood clotting, nerve/muscle function
* Iron - prevents anaemia, red blood cell formulation
* Zinc - healthy immune system, wound healing
* Magnesium - healthy bones, muscle/nerve function
* Potassium - fluid balance, muscle/nerve function
* Selenium - helps protect against heart disease/cancer

Multivitamin and Mineral Supplements - RDA and Side Effects

It is important to be aware of certain side-effects which can result from taking too high a dosage of different vitamins and minerals. In order to ensure one is sticking to a safe amount of key vitamins and minerals, check labels for the RDA, or 'recommended daily amount.' The RDA provides guidelines as to typical daily requirements of essential vitamins and minerals, although athletes may need more than the average person.

Bean (2007), identifies side-effects associated with taking too high an amount of vitamins and mineral supplements, as follows:

* Vitamin A - liver/bone damage, harm to unborn baby
* Carotenoids - reversible orange tinge to skin
* Riboflavin - yellow urine
* Niacin - hot flushes
* Vitamin C - diarrhoea, excess urine formation
* Calcium - interferes with mineral absorption
* Iron - constipation, stomach pain
* Zinc - interferes with iron/copper absorption
* Magnesium - diarrhoea
* Selenium - nausea, vomiting, hair loss

As highlighted above, multivitamin and mineral supplements help ensure the body gets sufficient nutrients. Those most likely to benefit from taking such supplements, include athletes, dieters, vegans and allergy sufferers. However, it is equally important to make sure the RDA is followed, as excessive amounts of vitamins and minerals, can lead to symptoms such as constipation, diarrhoea, nausea and vomiting.

First published Jul 26, 2010 Kate Le Page

Source:

Bean, A. (2007) Sports Supplements London: A & C Black