Night Leg Cramps: Causes and Common Treatments

Almost everyone had experienced leg cramps at some point in their lives. It is the excruciating pain caused by the involuntary contraction of the muscles that usually occur when your body is at rest. Leg cramps often happen at night time (night cramps) which may last for a couple of seconds up to 10 minutes.

What causes night cramps?

Night leg cramps are sudden calf muscle spasms. What causes this condition is usually unknown. However, there are theories that try to explain such occurrence. One of which is when a muscle is placed in a shortened position, (when the knees are slightly bent while lying in bed) any further contraction causes spasm.

There are various activities and conditions that may cause a person to experience night cramps.

• Pregnancy - A pregnant woman is prone to muscle cramps due to the reduced amounts of minerals such as magnesium and calcium.

• Dehydration

• Medical conditions such as high or low potassium and sodium level, under-active thyroid gland, multiple sclerosis, poor blood circulation and other nerve disorders.

• Having a renal or kidney dialysis

• Taking medications such as diuretics or water tablets, cimetidine, salbutamol, nifedipine, terbutaline, nicotinic acid, clofibrate, penicillamine and lithium.

• Excess alcohol

• Over use of muscles

• Standing or sitting for a long period of time

Common Treatments

If you experience cramps frequently and it prevent you from getting enough sleep, then you should consider different ways to prevent the pain.

1. Tell your doctor if you are taking a drug that may be causing night cramps. He may recommend an alternative drug for you. If you feel other problems aside from night cramps, immediately see a doctor in order to rule out a secondary reason for your cramps.


2. Maintain proper hydration. Staying hydrated will help balance the electrolytes in your body and prevent the occurrence of spasms and muscle cramps throughout the body. You need to drink enough glasses of water every day to keep your body hydrated.


3. Improve overall health with supplements. You can take calcium, magnesium supplements that can help reduce spasms. Spirulina powder is another example of supplement that is rich with vitamins, minerals and the essential amino acids that your body needs to fight various health problems.


4. Take medications. There are over the counter drugs such as crampeze, acetaminophen and naproxen that you can use to help improve peripheral circulation and relieve the pain caused by muscle cramps. Make sure to follow the instructions included in the label.


5. Go to bed in proper sleeping posture. Some experts suggest that to avoid muscle cramps, you have to prevent your calf muscle from shortening while you are asleep. Others also advice to lie on your back and use a pillow to hold up your feet in bed.

Growth Hormone Boosters From Nature

Our body naturally produces growth hormone through the pituitary gland. Apparently, as we age, this hormone production dwindles, particularly with men who are over 40 years old. This decline not only makes a person short, but there are also other unwanted effects it can cause to the body such as increased fat, muscle mass loss and reduced mental acuity. While there are synthetic growth hormones available in the market, you may be putting your health at risk because of the adverse effects these artificial hormones can produce. A better alternative is to use growth hormone boosters from nature to naturally increase your body's hormone production.

Lifestyle Changes 

Getting enough sleep and exercising regularly can help increase the production of your hormone. At night, when you are asleep, the hypothalamus sends messages to the pituitary gland to release them. With vigorous work out, hormone release is also induced. Another lifestyle change that you must implement is cutting the amount of sugar you consume; as your hormone production can be repressed by insulin.

Nutritional Measures 

Aside from lifestyle changes, another means to naturally boost growth hormone production is by adding more essential nutrients to your diet. Various nutrients are known to serve as fuel for the hormone production.

Choline 

Acetylcholine or the neurotransmitter choline is an important nutrient that is needed for having sharp memory, ensuring proper brain functions and even preventing the dreaded Alzheimer's disease. It has also been determined to assist in the production of hormone in the body. Soy beans, butter and egg yolk are examples of foods rich in choline.

Protein 

It can supply your body with amino acids that are essential in synthesizing the hormone. Intake of protein should be done along with proper exercise and sufficient sleep. With protein, the hormone for growth is supplied with another important ingredient for building muscles. Beef, chicken, pork, fish, nuts, beans and seeds are foods that can supply your body with protein.

Glutamine 

It is also an amino acid that can help boost your immunity; can aid absorption of nutrients by the intestines and can regulate the transformation of protein into more useful muscles. Studies have proven that L-glutamine can trigger the release of the hormones. It can be sourced from meat, plants and dairy products.

Niacin 

From one study, it has been discovered that about 500 milligrams of niacin or vitamin B3 can already produce significant increase in the production of hormones. However, if niacin is taken along with fatty acids, the effect is reversed since fatty aid can slow down the production of the hormone. Niacin is ideal to be taken with an empty stomach or even during fasting; to prevent glucose and insulin from inhibiting the production. Bran, fish, liver and peanuts are foods rich in niacin.

L-Arginine 

It is also an amino acid that can increase secretion of human growth hormones. It is specifically taken by athletes who undertake strength training programs. You can get L-arginine from foods such as cashew, chicken, almonds, raisins, sunflower seeds and brown rice.

Safeguard Yourself During Your Hospital Stay

Research shows that hospitals expose visitors as well as patients to infection from a variety of sources. If you should find it necessary to undergo treatment or an operation, take some informed steps to safeguard against infections, wrong medication and similar threats.

Knowing these will help:

• While being admitted, keep at hand your current medical history and records. If you will undergo surgery do not hesitate to ask about procedures, safeguards against secondary infections and hygiene procedures in place.


• Insist on knowing all about tests a doctor asks you to undergo and question their necessity. Ask another doctor's opinion if you have doubts.


• If you have to take medicines regularly, know about them and the effects each one and the combination is likely to have on your body. If the nurse or the doctor changes your medication, ascertain the reason. Have they checked your complete medical record and are they aware of your condition? If not they could easily prescribe the wrong medicines or arrive at an erroneous diagnosis. Public hospitals have student interns and you are vulnerable at their hands. If you doubt, do not hesitate to have a family doctor check your record and medicines.


• If a doctor or a nurse or hospital staff is treating you, discreetly check that their hands are cleaned with an antiseptic. Do not agree to being given injections with used needles or from opened vials.


• If you have just undergone an operation or are recovering from an ailment, ensure you have family members, an attendant or friends to help you go to the toilet. Loss of blood, lack of nourishment and medications can give you a dizzy spell and you may slip or fall down. Your friend or family member should be an informed person who understands your conditions and a little bit about treatments and medicines.


• Nurses and medical assistants may not care to go into details of your condition in their hurry to attend to all patients and could make a mistake such as giving you food or medications not recommended in your condition. Never hesitate to question and demand attention from a senior if the person immediately attending to you ignores your requests.


• When it is time for your discharge the doctor in charge will give you instructions and contact details. If he does not ask for post operative care procedures and medications as also for regular check up. Know about the permissible diet and routines to follow.

Given the fact that most hospital staff are overworked and the ever-present risk of secondary infections, you can never take too much care and precautions.

3 Strategies for the Best Men's Health and Fitness

These days, increasingly more men are interested in health and fitness programs. This is not surprising since most people are concerned about obesity and health conditions today such as diabetes, heart disease, prostate cancer and more.

These are more than enough reasons to motivate anyone to get into good shape. I'm going to show you three strategies for successful men's health and fitness.

There is no easy and quick way for you to get in good shape, so you must be prepared to put in the time and effort to achieve the desired results. A combination of a healthy diet, strength training and cardio exercises will go a long way towards your overall fitness.

Just follow these three suggestions for a healthy and strong body:

1. Record Everything: You want to write down what you are doing in your exercise routine so you can see how you are progressing. First, write down your weight loss goal. Then write down each exercise for your exercise routine.

How many repetitions of each exercise did you do that day? Write it down in your log. You will then be able to see where you need to change things for the better and how well you can do. When you have achieved your weight loss goal, this is a good time to add weight in your weight lifting routine.

2. Each Session: Make sure you include weight lifting three times a week in your routine. This will help you to get the best results from your training sessions.

You will now be growing your muscles. As you weight lift three, maybe four times per week, you muscles have time to increase and rebuild. If you don't continue to push those muscles, they just go back to where they were.

3. Eat Lots of Protein: When compared to women, it is much easier for men to lose weight. Men's health and fitness programs always recommend protein to grow your muscles and to help you recover.

In general, men who are working out 4 or more times each week must eat about one gram of protein on those days for each pound of body weight. It's also important to eat meals with 0.25 grams of protein right after each workout.

If possible, try to eat thirty minutes after a rigorous workout because your body will need some high-quality protein to recover fully. Build your muscles by breaking down amino acids. The best way to do this is by adding proteins. You can have a protein shake, a chicken breast, or maybe some eggs to add protein.

Hopefully, these simple men's fitness tips for will help you achieve your goals. Remember that by using a regular exercise routine, you improve not only your body's appearance, but your overall health.

How To Make A Natural Cleaning Product That Kills Mold

Mold is a fungus that can invade a home in any area where moisture accumulates. Humidity, water leaks, condensation and liquid spills provide an environment where molds can develop in as little as 24 hours and become a threat to the surface they grow on as well as human health. Homeowners who want to avoid using chemical compounds to remove this organism can make a natural cleaning product instead.

The biocide chemicals typically used to eradicate this fungus can be just as harmful to users and household surfaces as they are to the mold itself. The biggest challenges include eliminating stains and odor. Using bleach may effectively remove stains but the user must wear a mask while cleaning and the bleach is likely to result in irreparable surface damage.

Individuals who inhale the spores usually develop an allergic reaction as the immune system reacts to the foreign particles in the system. Symptoms include sneezing, wheezing, coughing, sore throat, itchy nose and watery eyes. Some molds produce dangerous mycotoxins that can damage internal organs, cause mental impairment and lead to cancer. Someone with a suppressed immune system can develop deadly infections in the lungs, sinuses or digestive tract.

A simple solution of equal parts white vinegar and water is an organic mixture that simultaneously kills the mold and disinfects any type of surface. Spray directly on the affected area and repeat as necessary until clean. The solution has a strong smell when first applied but dissipates as it dries and eliminates any foul odors.

Tea tree oil is another organic ingredient that has the ability to kill spores and remove odor. Mix two teaspoons with two cups of water in a spray bottle. Apply daily until the area is clean. This mixture has a clean scent and is an effective deodorizing agent.

Twenty drops of grapefruit seed extract mixed with two cups of water is another organic solution that safely removes mold. Users can spray the affected area daily until the surface is clean without worrying about damage to carpet, fabrics, drywall or wood.

Molds pose a big enough threat without introducing harmful chemicals to the environment and making the situation worse. Using natural cleaning products to eliminate this damaging and dangerous fungus is better for the environment as well as the home's occupants. With a few simple ingredients, homeowners can stop further growth and eliminate the health problems associated with mold.

Tips on Selecting a Hospital Bed

It is important to have a sophisticated hospital bed if you intend to have a patient recover at home. You could either purchase the bed or get it on rent. It would be wise to consult a healthcare professional as they will carefully evaluate the condition and needs of the patient. The decision on which bed to get also depends heavily on whether a family caregiver or a trained professional will take care of the patient.

Beds come in different sizes, and with different kinds of mattresses and accessories. Furthermore, it could be electric or manual. Electric beds work great for immobile patients, but might be overkill for others. For normal patients who don't expect to remain bed-ridden for long, cheaper manual beds are a better alternative.

Size and placement of the bed - It is extremely important to measure the size of the stairways and doorways in order to determine the possible range for the size of the bed. This is to ensure that the chosen bed can be easily brought home and comfortably placed in the desired room. It would be wise to not keep the bed in a corner room so as to make the patient feel less isolated. Placing the bed in the central room easily approachable to all other rooms is a good choice. In case of an electric bed, it should be placed in proximity to an electric outlet.

Types of Mattresses - The choice of a mattress will depend upon the user's particular needs in addition to kind of bed frame used. The mattress should ideally be designed to bend with the bed's positioning. A standard bed mattress won't do so; therefore, you require a special mattress designed for Medicare beds. Inner-spring mattresses, the most common and cheapest ones, are used primarily with rental beds. A better alternative is a Foam Mattress which is not very expensive, yet provides excellent comfort. In fact, obese patients should almost always go for beds with foam mattress as against inner-spring mattress. Another variety of mattresses is an Air Mattress, an inflatable mattress. However, this should not be used for patients with problems in their spine. Lastly, there is another version in the form of Pulmonary Therapy mattress, which is useful for tetraplegic patients with weak lung function. It is specially designed to help patients with easy lateral rotation automatically.

It is recommended to have bed rails for adult patients so that they don't fall off the bed and get themselves injured further. The quality and type of hospital bed makes a significant impact on how fast a patient recovers.

Helping Kids Deal With a Hospital Stay

Admitting your child to a hospital could be quiet overwhelming for both you as well as the child. To ease the stress, it is important to take care of certain procedures ahead of time as mentioned below -

1. Get your child familiar with the hospital ambiance - If the know the admission dates upfront, you should spend time to take your child to the hospital few days in advance for a short visit. The goal of the visit is to make him gel with the hospital staff in the pediatric unit. If the exact room/ward for his treatment is decided, you should definitely take him there too.

2. Bring your child's favorites to the hospital room - This should include his or her favorite board games, personal photos, family photos, wall posters, stuff toys. You might have to prioritize as the hospital staff may now allow you to bring in everything.

3. Research books on how to make your child's stay pleasant in the hospital - These should be available in any general books store in the locality, as well as in the shops inside hospital.

4. Inquire about the existing facilities in the hospital for children's stay - Hospitals would usually have certain activities specifically for young children so that they feel at home. You should inquire about such facilities with the hospital staff.

5. Inquire about the possibility of you sleeping overnight in your child's room - Many hospitals have this provision, especially for kids, and may allow their parents to sleep in their room. You should check this with the staff in the hospital and plan your stay accordingly.

6. Make your child participate in various discussions - You should keep him involved in all decision-making discussions appropriate for his age. You should also encourage him to ask questions about the status of his/her health or about the feedback on the recovery from the hospital doctors. This awareness would make him/her feel at rest.

7. Invite your child's friends to visit the hospital - Meeting friends will make you child feel good and will help him/her in the recovery process. In addition to your child's friends, you can also approach your family friends and relatives to visit the hospital.

Most of the patients, especially children, are apprehensive of treatment in a hospital. With proper planning and subsequent efforts, you can make your child shrug off this apprehension and make his/her stay as less stressful as possible.