Leg Cramps: Causes and What to Do

There is nothing quite like having leg cramps. I can be sleeping soundly one minute and be wide awake and writhing in pain the next. It feels like someone has tied barbed wire around my calf muscle and then put a wrench on both ends. But what are some possible causes?

In my experience, muscle injury due to overuse can certainly cause leg cramps. But one should not just assume that's what it is.

The Mayo Clinic says that during periods of heavier exercise than normal you can become dehydrated, which can cause leg cramps as well. Simply replenishing your body's water supply can alleviate leg cramps that result from dehydration. But dehydration also can result from inadequate fluid intake even during normal daily activity.

Leg Cramps Causes

According to the Mayo Clinic , the depletion of calcium in your body is one of them. But Mayo also states that too little potassium and magnesium can play a role in leg cramps as well. And the depletion of these minerals in the body can be caused by several factors.

For example, the Mayo Clinic says people who take diuretics and blood pressure medications may find their levels of calcium, potassium and magnesium are still not up to par. These medications have a tendency to deplete mineral levels, in spite of efforts to eat foods rich in these minerals.

Leg cramps causes can come from much more serious issues as well. Harvard Medical School says about 30,000 people in America currently suffer with amyotrophic lateral sclerosis (otherwise known as ALS, or Lou Gehrig's disease). About 5,600 people are newly diagnosed every year. Muscle cramps in the legs can be one of the symptoms.

The National Institute of Neurological Disorders and Stroke states that muscle pain, stiffness and cramping in the legs and toes are also symptoms of Parkinson's disease.

Studies through the National Kidney and Urologic Diseases Information Clearinghouse (NKUDIC) show that leg cramps can be the beginning signs of serious kidney malfunction. When kidneys don't function properly, wastes aren't being filtered from the blood in a sufficient manner. The resulting condition is called uremia.

Sometimes leg cramps causes are simply unknown. But if leg cramps should become frequent and persistent, you should not hesitate to see your doctor. There may be a serious underlying cause.

Remedies for Leg Cramps

There are many remedies for alleviating leg cramps causes, but you should do your homework and choose wisely.

One of the most common remedies doctors used to treat leg cramps was quinine, a chemical with medical uses. However, according to Johns Hopkins Health Alerts, quinine can have some serious side effects. It should only be used for its primary purpose: to treat malaria.

Johns Hopkins says that doctors are exploring the use of muscle relaxers, numbing agents and calcium channel blockers as other treatments for leg cramps causes. Johns Hopkins also says diazepam and naftidrofuryl (an antiseizure medication) may be effective, but patients are encouraged to try B-complex vitamins.

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Protecting Yourself from Tear Gas

Security forces are legally allowed to use tear gas for crowd control, but there are strict international guidelines around its use and the way it can be deployed against civilians for crowd control.

Journalists covering demonstrations should be aware of the effects of tear gas and how to respond when affected.

How does Tear Gas Work?

Typical RCAs (Riot Control Agents) such as tear gas are delivered by either a spray or a grenade canister fired from a baton gun. The canisters themselves can be hazardous as they usually generate a lot of heat and will cause nasty burns if handled. If they are fired at close range, they can cause serious damage to a person’s body and have resulted in death.

Police fired tear gas on protesters massing outside parliament in the Thai capital, injuring 65

When chemicals used in tear gas react with moisture they cause a burning sensation, meaning that the eyes, skin and lungs are extremely susceptible. Oil-based creams, sunscreens and make-up will also absorb tear gas, so avoid wearing these when covering protests where it might be used.

Tear gas attacks the lungs, so if you suffer from any respiratory diseases, including asthma, you should seriously consider the potentially dangerous effects this may have on your condition.

Tear gas can cause serious irritation to a person's respiratory system

Streaming and burning of eyelids and throat as well as excessive coughing are all reactions to tear gas. An excess of mucus coming from the nose, eyelids and throat is also common. People often report that they feel disorientated and dizzy just after breathing it in.

The effects usually wear off within an hour, although the feeling of burning and highly irritated skin may persist for hours.

Symptoms of Tear Gas Exposure

• Stinging and burning of the eyes, nose, mouth, and skin
• Excessive tearing
• Blurred vision
• Runny nose
• Salivation (drooling)
• Exposed tissue may develop a rash and a chemical burn
• Coughing and difficulty breathing, including a feeling of choking
• Disorientation and confusion, which may lead to panic
• Intense anger

Eye redness and excessive tearing can happen

The disorientation and confusion may not be totally psychological. In some cases, the Solvent used to prepare the tear gas may contribute to the reaction and may be more toxic than the lachrymatory agent.

How to Protect Yourself

A gas mask (often called a respirator) is the best tool to protect yourself. They are not cheap, but they'll allow you to cover the story safely. They are subject to export licences in some countries, so ensure you have the correct paperwork to travel with them.

A gas mask consists of a rubber mask with a canister and filter fitted to the side. It is fitted to the size and shape of your face, and you should not assume that yours will fit someone else. Ensure you have a spare canister, as they do need changing after several hours (this depends on the make and model of the gas mask as well as how long it has been used).

Wear a mask to protect your self

If you already have a gas mask, make sure it is working properly and is correctly fitted. Any masks purchased online or in military surplus stores should be checked by an expert to ensure they work correctly.

The next best thing after a gas mask is an escape hood, which is cheaper and is not subject to the same export rules.

Wash your eye if you get hit by a tear gas

You can also use a builder's respirator that covers your nose and mouth – but make sure that you use appropriate filters. Failing that, a dust mask for DIY and building and airtight goggles will provide some degree of protection.

What to Do if You Get Tear Gassed

• If you have a gas mask, or a mask and goggles, put them on. You may then be able to continue working in the gas. Be aware that you will still need to wash yourself and all clothes as the gas will remain on you, your clothes and your equipment.
• If you have no protection, cover your mouth and nose with a handkerchief or cloth or use the inside of your coat to protect your airway (the outside of your jacket is likely to be contaminated).
• Stand in the fresh air and allow the breeze to carry away the CS gas.
• Keeping your arms outstretched which will help CS gas to come off your clothing.
• Try to get to high ground – most RCAs are heavier than air, so the highest concentrations tend to sit nearer to the ground.
• Remember that the gas will impregnate clothing for many months, so any clothing that may have been contaminated should be immediately washed several times or discarded.
• Any exposed skin should be washed with soap and water. Shower first in cold water, then warm water. Do not bathe.
• Don't rub your eyes or face, or this will reactivate any crystals.

Stand in the fresh air and allow the breeze to carry away the CS gas

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Why Do We Get Sweaty During Sleep

If you have ever awakened drenched in sweat, you might wonder: Why do we get sweaty in sleep? 

If it occurs repeatedly, it may be associated with other medical conditions and may require further evaluation. It also may mean different things in children and even in women going through menopause. Discover some of the reasons why we get sweaty in sleep.

Body Temperature and the Sleep Environment

First, the most common reason you might get sweaty at night is because of an elevation in body temperature due to a warm sleep environment.

There are also normal variations of the body temperature throughout sleep. Most people will experience a dip in the core body temperature towards morning, often around 4 AM. Moreover, during certain phases of sleep, the autonomic nervous system (which controls body temperature, heart rate, blood pressure, and other factors) may become revved up and lead to some sweating.If your bedroom has the thermostat cranked, if you are wearing heavy fleece pajamas, or if you are buried under blankets and comforters, it’s no surprise if you become too warm and start to sweat. This is clearly normal.

Sweaty can cause one to be sleepless

Sleep Disorders Cause Night Sweats

It should be no great surprise that disorders that affect sleep could also lead to night sweats as they occur at the same time. The most common is sleep apnea. If you struggle to breathe during sleep, this will lead to increased effort and work of breathing. Imagine how much you sweat when you are running a race and breathing hard! Each episode of apnea can also provoke a burst of cortisol, the body’s natural stress hormone, to prompt normal breathing.

In children, and toddlers especially, sleep-disordered breathing may manifest as sweaty and restless sleep. The child may wake red-faced and drenched in sweat with the covers messed up. This should prompt further evaluation, especially if snoring and other signs of sleep apnea are present.

Menopause is Near

Women may have an increased incidence of hot flushes (or flashes) during sleep as they transition through early menopause. Interestingly, the risk of obstructive sleep apnea increases 10-fold at this time due to the loss of the hormones estrogen and progesterone. Therefore, night sweats in older women may occur with menopause as a result of sleep apnea.

Menopause can induce hot flushes during sleep

Alcoholism

Some people notice they get sweatier in sleep after drinking alcohol. Alcohol is a muscle relaxant that may affect the upper airway and worsen snoring and sleep apnea. Therefore, the consumption of alcohol may be linked to night sweats through sleep-disordered breathing like apnea.

Alcohol may cause sleep apnea

Nightmares, Stress and Anxiety

Finally, nightmares and generalized anxiety may also provoke panic attacks and sweatiness during sleep. If you have recurrent bad dreams, especially in the setting of post-traumatic stress disorder (PTSD), treatment may be helpful. Children may also become sweaty while experiencing night terrors.

Other Medical Causes of Sweating in Sleep

There are multiple other causes of night sweats that should be considered. Isolated incidences are less worrisome but chronic sweating at night may require additional evaluation. If you have other symptoms or signs, such as fevers and weight loss, it may be important to speak with your doctor about the need for further testing. Some of the other potential causes of night sweats include:

• Infections (Including tuberculosis)
• Medications (Antidepressants, Hormone replacement, Insulin)
• Hyperthyroidism
• Diabetes (Hypoglycemia from medications)
• Autonomic disorders (Affecting the brain or nervous system)
• Other causes

If you are concerned about recurrent night sweats, talk to your doctor about some of the potential causes of sweaty sleep and whether you need further evaluation with a sleep study or other testing.

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10 Reasons To Eat Pineapple

Pineapple is more than a delicious tropical-fruit treat. It offers exciting health benefits that can help improve many people’s quality of life. Read on to find out 10 reasons to eat pineapple...

Researchers are just beginning to study pineapple nutrition, but the outlook so far suggests this common fruit delivers many healthy pluses to the average human body. Jim Dole moved to Hawaii around 1900 to found the pineapple industry that still bears his name today. 

However, pineapples are mostly grown in Hawaii from one of several different types. The most common is the Smooth Cayenne pineapple that is found in most supermarkets, however, there are other kinds that can grow up to twenty pounds. 

Below are several reasons to stock up on fresh or canned pineapple at the supermarket.

1. Pineapple overflows with Vitamin C. 

According to Nutrition Facts.com, one cup of pineapple chunks contains 131 percent of the daily value of Vitamin C, which helps protect the body against viruses and builds strong skin defenses against infection.

Instead of drinking orange juice or grapefruit juice, or restricting yourself to these common rich sources of Vitamin C, you can enjoy the juicy flavor of tropical pineapple to get your daily requirement of this important nutrient.

2. Pineapple is Great for bone health 

Along with calcium, manganese is an element that is essential for maintaining strong bones and healthy connective tissues. A single cup or roughly 165 grams of pineapple contains about 76% of the recommended daily value of manganese. It is important to note that while studies supporting the role of manganese in the reparation and creation of bones are lacking, manganese is still connected to the prevention and relief of osteoporosis and osteoarthritis because of its contribution to overall bone and mineral density. 

Plenty of other tropical fruits are also high in manganese, particularly raspberries, blackberries, strawberries, and bananas. Pair pineapple with any or all of these fruits and you have yourself a delicious fruit salad packed with manganese and other essential vitamins and minerals.

3. Pineapple contributes to the Digestive Process 

According to health.learninginfo.org, the pineapple is being studied by researchers for an important enzyme mixture called “bromelain.” The compounds appear to reduce inflammation and a certain degree of swelling in conditions like sinusitis, sore throat and arthritic flare-ups. In fact, pineapple has been used to treat indigestion and reduce inflammation for centuries in Central and South America. In order to maximize its health benefits on the digestive system, its best to eat pineapple in between meals as a snack. 

Bromelain is also very effective at reducing inflammation from infections and injuries. For this reason, bromelain may even reduce swelling, bruising, healing time, and pain after physical injuries and surgery. Although it has been suggested that bromelain can treat sinusitis, arthritis, and enhance the effectiveness of certain chemotherapy drugs, additional research is still needed to fully support these claims.

4. Pineapple is Filling, but not Too Heavy 

Nutrition Facts.com rates pineapple’s fullness factor at 3.3 (on a 5.0 scale). 

It is naturally sweet and filling, which is the basis for its main negative quality—good taste that comes from the natural sugar it contains. However, those who are looking for a sweet snack can fill up on pineapple and consume relatively few calories compared to high-sugar or high-fat foods such as potato chips and bread. 

Although pineapple is 94 percent carbohydrate content and must be carefully balanced in a low-carb diet, this fruit contains no other negative aspects that should concern those restricted to special diets. The remaining 6 percent consists of 2 percent fats and 4 percent proteins, which are fairly negligible amounts

5. Pineapple is Important for Keeping Your Sight 

You have probably heard that carrots keep your eyes bright and healthy, but research suggests that fruit is even more important for the health of your eyes. Archives of Ophthalmology published a study that found that eating 3 or more servings of fruit a day may lower risk of age-related macular degeneration (ARMD) by as much as 36 percent. ARMD is the leading cause of vision loss in older adults, afflicting over 3 million Americans every year. Adding more pineapple to your diet ensures you are getting the antioxidants needed to slow or halt the development of ARMD. 

6. The Cost is Affordable. 

Unlike expensive imports or seasonal fruits, pineapple is available year-round, generally fresh in the supermarket’s produce section, and almost always in the canned fruit aisle in small or medium-size containers. It can be found in jars, too. 

It is not unusual to find sale prices for this item, but on average, for about a dollar or two, shoppers can enjoy a ready-to-eat treat that can be prepared in seconds by removing the skin of fresh fruit or opening the canned or frozen variety.

7. It is Easy to Serve. 

You can pop open a pull-tab can and pour the rings or chunks into a serving bowl for immediate consumption. Crushed pineapple in the can is ready for cooking purposes and requires no mixing or added preparation. 

Pineapple can be purchased in light or heavy syrup, depending on the buyer’s taste, or it can be found packed in its own juice for a healthier alternative. It also is available in the form of frozen juice or by itself. 

8. Kids Love it.

Because it is a finger food and easy to eat, not to mention sweet and accessible, pineapple makes a great school lunch addition or after-school treat. 

Unlike apples and oranges that must be peeled, a pop-open can of pineapple is ready for the kids when they want it. Chunks and rings can be stored in plastic baggies for eating later, as well.

9. Pineapple Recipes abound. 

To promote pineapple health benefits without making it sound like medicine, add it to a variety of foods for new and unusual tastes. 

In addition to serving it alone or as part of a healthy meal, this fruit makes a great addition to recipe specialties such as pork, salads, and many vegetables. For example, use toothpicks to skewer pineapple chunks soaked in brown sugar and its own juice to a holiday ham. 

Or try the fruit cooked with a pork roast. It can be added to apple sauce for a unique taste and texture. Canned pineapple is a great ingredient for a number of delicious foods, such as tofu stir fry . Crushed pineapple is also great for sauces and sundaes, along with special stews. 

10. Dieters love it. 

Because it is inexpensive, easy to find and prepare, tastes good, and is low in calories, people who are trying to maintain or lose weight often fill up on pineapple between meals. 

Eating pineapple while on a diet, especially when paired with interesting items like walnuts, low-cal whipped cream, and rice dishes, can remove the stigma of dieting because it helps to manage food cravings by delivering a sugar punch and a fiber fill-up.

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Cleanse Your Liver for your Health

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The Liver

The liver is a large, meaty organ that sits on the right side of the belly. Weighing about 3 pounds, the liver is reddish-brown in color and feels rubbery to the touch. Normally you can't feel the liver, because it's protected by the rib cage.

The liver has two large sections, called the right and the left lobes. The gallbladder sits under the liver, along with parts of the pancreas and intestines. The liver and these organs work together to digest, absorb, and process food.

The liver's main job is to filter the blood coming from the digestive tract, before passing it to the rest of the body. The liver also detoxifies chemicals and metabolizes drugs. As it does so, the liver secretes bile that ends up back in the intestines. The liver also makes proteins important for blood clotting and other functions.

What about the liver

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When your liver is clean, you will be healthier as its main function is to help your body get rid of everything that is “unnecessary”. There are different “recipes” to cleanse it.

All of them include eating some supplements in order to improve the organ’s function, like oils, salts, juices…

What to know about liver cleansing?

Liver cleansing cannot cure diseases or liver complications, but is a god idea for those who either want to lose weight or have damaged this organ in some way. When there is liver damage, you can suffer from improper micturition, bladder obstruction, soft feces or constipation, which is because of an accumulation of unnecessary toxic materials. With liver cleansing, this is removed. this is how cleansing the liver helps in reducing weight. Before doing the treatment, it’s best to speak to your doctor and learn about the things you can or cannot eat.

Junk Foods

The primary causes of obesity or being overweight are overeating and lack of exercise. This causes your body to start storing food after first turning it into fat.

With liver cleansing your metabolism is going to be faster and more functional, so the possibility of you losing weight will be greater.

How to cleanse your liver?

The idea of liver cleansing is to eliminate negative residue. You can repeat the process up to three times a year. For an effective liver cleanse keep the following recipes in mind:

Orange, garlic, and olive oil juice: 

• A fourth cup of olive oil,
• A fourth cup of fresh squeezed orange juice,
• A half tablespoon of grated ginger,
• A half tablespoon of died garlic. 

Blend in the blender and drink before going to bed. Lay on your right side. Repeat this for three nights in a row. 

Grapefruit juice with garlic and ginger: 

• Two grapefruit,
• Four lemons, 
• Two garlic gloves, 
• A slice of ginger root,
• 300 ml of distilled water,
• Two tablespoons of olive oil. 

Squeeze the grapefruit and lemons, grate the ginger, and crush the garlic. Put all of the ingredients in the blender and mix well. Drink before going to bed at night. Do this over the weekend.

Some Super Foods that will help detox your liver

Besides the two recipes mentioned above, you can also detox your liver by reducing the portions you eat; avoid alcohol, red meat, dairy products, and refined products; drink plenty of water; and do moderate exercise.

During the cleanse, we don’t recommend doing a lot of activities or lifting a lot of weight and staying at home as much as possible.

Don’t lay down immediately after you eat the chosen recipe because you may experience dizziness, nausea, or vomiting.

Here is the Super Foods

• - Olive oil: it is useful when used in moderation.

Olive Oils

• - Green tea: it has a lot of antioxidants (catechins), which are useful in helping the liver.

Green Tea

• - Apples: they have a large amount of pectins and chemical components that help your body eliminate toxins from the digestive system.

Apples

• - Avocado: it protects the liver against excess toxins and increases the treatment’s cleansing power.

Avocados

• - Carrots and beets: they have a lot of flavonoids and beta-carotene, which stimulate the liver function.

Carrots and Beets

• - Whole grains: they have vitamin B and improve the metabolization of fats and the liver’s function

Whole Grains

• - Eggplant: this is a digestive tonic that is used to activate the bladder’s functions.

Eggplant

• - Grapes: these give you natural sugars and a lot of antioxidants, which also activate the function of the liver cleanse and the production of bile.

Grapes

• - Escarole and endive: they both have a substance with a bitter flavor that is used to naturally empty the bladder.

Escarole and endive

• - Leafy green vegetables: they are great allies for cleansing your liver due to chlorophyll absorbing the toxins from your blood stream, which protect this highly important organ.

Green Leaves Vegetables

Why is it necessary to cleanse your liver?

Your liver generates more fat and then stores it as excess. It is important to do a liver detoxification diet in order to improve your liver functioning and increase your energy levels. After liver cleansing you will feel a lot better in many ways.

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