Home remedies to soothe restless leg syndrome

Suffering from restless leg syndrome?

You are sitting quietly in a meeting and all of a sudden, your leg begins to throb. Worse, just as you go off to sleep, you feel your legs getting warmer and twitch constantly which disturbs your quality sleep. They are all symptoms of restless leg syndrome, which is an uncontrollable sensation you feel in your legs without a reason. This silent condition affects around 15% of the population and can strike at any time.

While medicines can help in the long run, certain home remedies can help tackle the problem from the root. Take a look:

Increase your magnesium intake

Another reason for the cramping, twitching, and anxiety-ridden sensation in your legs is the deficit of minerals. While calcium is a bodybuilding mineral, many of us tend to lack in magnesium intake as well, which is again, crucial for strong and healthy bone and muscle health. In the lack of it, you might be developing an unwanted restless syndrome which can be daunting. Hence, make sure to increase your intake and supplement when needed.

Plus, since magnesium is also a natural relaxant, it can be pretty helpful to soothe the restless symptoms and pain. Do keep in mind that you watch your intake, as the excess of it can lead to digestion problems as well.

Use a hot/cold compress

Restless leg syndrome can cause a prickly, intense moving sensation inside your legs which can make it hard for you to take rest. Applying soothing hot or cold compress on the affected part can relieve the pain, sanitize the triggers and ease the muscle twitches to an extent, which causes restlessness in the first place. Plus, this hack can help by allowing the brain to register a new sensation to replace the discomfort.

Try using a heat or ice compress over the body. You can also make use of a towel soaked in icy cold or warm water to maximize the effect.

Avoid dairy and caffeine

Restless leg syndrome symptoms tend to maximize in the evening and night time the most and according to doctors, certain dietary additions can make your condition worse. Hence, to alleviate the symptoms and control the throbbing sensations, try and avoid foods that aggravate the problem such as caffeine, dairy, and sugar. Stick to a nutrient-rich diet that is naturally soothing for the body.
Try and make use of weighted blankets

Another helpful strategy is to make use of weighted blankets that can act against the twitching and nervous tremors that act up and make your legs throb. While this isn't the best remedy, this can act as a counter stimulant and soothe the anxiety which is associated with restless leg syndrome.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Milk consumption can pevent chronic diseases

 While milk has long been a healthy drink for everyone, a new study reveals that it also prevents chronic diseases. For example, there is a positive link between the moderate intake of milk during pregnancy and birth weight, length, and bone mineral content during childhood. In addition, a daily intake of milk and dairy products in elderly people may reduce the risk of frailty and sarcopenia.

The following study reviewed global scientific literature on the role of dairy products in health and in the prevention of chronic diseases including cardiovascular, metabolic syndrome, colon or bladder cancer, and type-2 diabetes.
 
It also examined the effects of milk and dairy products on the growth, bone mineral density, generation of muscle mass, and during pregnancy or breastfeeding. Milk and dairy products not only contain multiple nutrients but also contribute to meeting the nutritional requirements for protein, calcium, magnesium, phosphorus, potassium, zinc, selenium, vitamin A, riboflavin, vitamin B12, and pantothenic acid.

In the following study, researchers also found that a higher intake of dairy products depicted an association with decreased vertebral fracture risk. However, in the analysis of the differences between high vs low consumption of dairy products, no association was identified between dairy product consumption and increased risk of mortality.

The total intake of low-fat dairy products was associated with a reduced risk of metabolic syndrome, supporting the view that the consumption of dairy products does not increase the risk of cardiovascular disease and could have a slightly protective effect.

It has also been shown that moderate consumption of this food group is associated with a lower risk of colorectal cancer and bladder cancer, while no associations were found for prostate cancer.

To the contrary, the study suggested that the consumption of such products, especially low-fat dairy and yogurt, may be associated with a lower risk of type-2 diabetes. Fortification of dairy products with phytosterols and omega-3 fatty acids appears to constitute a suitable strategy for improving cardiometabolic risk biomarkers.

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Vitamin A intake linked with lower skin cancer risk

Intake of vitamin A may be associated with a lower risk of a common type of skin cancer, a study claims.

The study of about 125,000 Americans found that people with the highest intake of vitamin A lowered their risk of squamous cell skin cancer by around 15 per cent.

Most of the vitamin A they consumed came from foods, according to a study.

“These findings just add another reason to have a healthy diet with fruits and vegetables. Vitamin A from plant sources is safe,” said  an associate professor.

Healthy food sources of vitamin A include sweet potato, cantaloupe, carrots, black-eyed peas, sweet red peppers, broccoli, spinach, dairy foods, fish and meat, especially liver, according to the experts.

Vitamin A is a fat soluble vitamin. That means it can collect in the fat cells.

However, when taken in large amounts -- like those in supplements -- people can potentially reach an unsafe level of vitamin A, according to the NIH.

Adults shouldn’t consume more than 10,000 international units (IU) of preformed vitamin A daily, the NIH said.

The researcher said too much preformed vitamin A -- typically from supplements and some animal foods -- increases the risk of osteoporosis and hip fractures.

Squamous cell carcinoma is a common type of skin cancer. Over a lifetime, as many as 11 per cent of Americans will have squamous cell skin cancer, the researchers said.

It tends to occur in areas exposed to a lot of sunlight, such as the face and head.

The study included data from more than 75,000 women who took part in the  Study and almost 50,000 men in the Health Professionals Follow-up Study.

Participants’ average age was in the early 50s.

Study volunteers provided information on their average diet and supplement use.

Nearly 4,000 people ended up with squamous cell skin cancer during more than 25 years of follow-up, the findings showed.

Average daily vitamin A intake was around 7,000 IU daily for the lowest group in both studies.

The highest group in both studies had more than 21,000 IU daily. Most of this came from dietary sources, the researchers said.

They noted that increasing use of vitamin A supplements didn’t appear to lower the risk of squamous cell skin cancer.

Vitamin A seemed to be even more protective for people with numerous moles and those who had a blistering sunburn in childhood or adolescence.

The study wasn’t designed to prove a cause-and-effect link, but he said that vitamin A works to keep skin cells healthy, and that may be why it’s linked to a lower risk of squamous cell cancers.

However, she added, even if people have a healthy diet full of vitamin A, they still need sunscreen when they are outside.

In addition, vitamin A didn’t prevent squamous cell skin cancers entirely, she noted.

The study also didn’t look at vitamin A’s effect on other forms of skin cancer, such as basal cell carcinoma and melanoma. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

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Beware Of added sugar in foods

Increased intake of food and drink with added sugar may possibly raise the risk of heart attack or myocardial infarction by about a third, in some people, a study has warned.

Although sucrose occurs naturally in fruit and vegetables, most of which is consumed through added inclusion.

Besides sweetened beverages, cakes and sweets, sucrose is added to many other foods -- dairy products, bread and jam, the study said.

"For the vast majority (of people), the consumption of added sugar does not appear to be a problem -- the risk of developing myocardial infarction or other serious heart disease," said Associate Professor Emily Sonestedt of Lund University in Sweden.

But, "among the five per cent of participants who got at least 15 per cent of their daily energy intake from  sucrose, the risk of myocardial infarction increased by about a third," Sonestedt added.

The results were adjusted for factors traditionally associated with cardiovascular diseases, including lifestyle, such as smoking, alcohol and exercise habits.

"There is currently very little indication that the prevalence of myocardial infarctions or other serious heart diseases would be reduced if those already following the sugar intake recommendations were to further limit the intake," Sonestedt said.

However, it was advisable to reach those whose consumption exceeds the current recommended level, and above all the major consumers of sweetened foods and drinks, through targeted initiatives, the researchers observed.

In the study, the team analysed more than 26,000 participants with no known diabetes or cardiovascular diseases.

Dietary consumption was also analysed and adjustments made for foods which are seen as linked to cardiovascular risk, such as meat, whole grains, fruit, vegetables and coffee.

The study appeared in the British Journal of Nutrition.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes

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Here's how you should take your protein for best muscle health

A new study suggests one needs to take adequate amount of protein at each meal of the day for best muscle health.

According to the researchers at the University of Texas Medical Branch at Galveston, many Americans need to rethink the way they distribute their protein intake. The study points out that most westerners eat uneven amounts of protein- with too little protein at breakfast and lunch and too much at dinner.

In the study, scientists measured muscle protein synthesis rates in healthy adults who consumed two similar diets that differed in protein distribution throughout the day.

They found that muscle synthesis was 25% higher among participants who ate evenly distributed amounts of protein throughout the day than those who took in the bulk of their protein at dinner.


However, researchers caution that the results of their study, published in the Journal of Nutrition, don’t mean we need to eat massive amounts of protein to maximize protein synthesis. Instead, we need to be more thoughtful about how we distribute it.

Doug Paddon-Jones, lead author of the study and also a muscle metabolism expert suggested: “For breakfast, consider replacing some carbohydrate, particularly the simple sugars, with high-quality protein.”

“Throw in an egg, a glass of milk, yogurt or add a handful of nuts to get closer to 30 grams of protein, do something similar to get to 30 for lunch, and then moderate the amount of protein for dinner. Do this, and over the course of the day you will likely spend much more time synthesizing muscle protein.”

The findings could be important for promoting healthy aging and the maintenance of muscle size and strength. With age, muscle mass is known to decrease.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-

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Eating and sleeping well: Key to a long life

Good sleep patterns can help men live longer but women will only benefit if they follow a diverse diet, a study has found. 

A Monash University-led collaborative study investigated the ways diet contributed to the relationship between sleep quality and mortality among elderly men and women. 

Women who ate a varied diet, including sources rich in vitamin B6, could still live long lives despite poor sleep habits, according to the study that had researchers from Monash University, National Defence Medical Centre, Taiwan, and National Health Research Institutes, Taiwan. 

Mark Wahlqvist, Emeritus professor at Monash University, said sleep played a more important role in men's mortality than women's. 

"Poor sleep has been associated with increased morbidity and mortality, including obesity and diabetes, cardiovascular disease and coronary heart disease. We found that for both genders, poor sleep was strongly correlated with poor appetite and poor perceived health," Walhqvist said. 

He said there was significant interaction between sleep quality and dietary diversity. For men, poor sleep was not associated with a greater risk of death unless there was also insufficient dietary diversity. For women, good sleep only provide a survival advantage if they had a diverse diet. 

The study, recently published in the Journal of the American College of Nutrition, found women were almost twice as likely as men to sleep badly. 

Women who were poor sleepers had a lower intake of vitamin B6 from food than those whose sleep was rated fair or good. Also, fair sleepers had lower iron intakes than good sleepers. 

However, both men and women could improve their outlook by eating a more varied diet. 

"Sufficient dietary diversity in men could offset the adverse effect on mortality of poor sleep while women need to make sure they are eating foods high in vitamin B6," he said. 

People who did not sleep well were also less able to chew, had poor appetites and indulged in less physical activity. These characteristics could contribute to lower overall dietary quality and food and nutrient intake, especially for vegetables, protein-rich foods, and vitamin B-6, Walhqvist said. 

"They may also contribute to the risk of death, either in their own right or together with problematic sleep. Intervention focusing on education on healthy dietary practices in elderly people could improve sleep duration and provide more stable levels of health," he said.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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Gene mutations linked to severe obesity

Increasingly research is revealing that not only lifestyle factors, but genetics also play an important role in determining an individual`s susceptibility to obesity.

Identifying the mutations that underlie the fraction of obese patients with monogenic obesity can help us to understand complex processes like metabolic rate, eating behaviour, growth, and fat storage.

In a new study, two groups have identified obesity-linked mutations in the gene SIM1.

Sadaf Farooqi and colleagues at Addenbrooke`s Hospital in Cambridge, England, identified thirteen SIM1 mutations in obese patients, and found that reduced SIM1 function correlated with increased food intake and altered nervous system dysfunction.

In an independent study, Philippe Froguel and colleagues at Imperial College London identified eight SIM1 mutations in morbidly obese adults and in patients with a disorder resembling Prader-Willi syndrome.

In the patients studied, loss of SIM1 function was associated with inherited obesity. Taken together, these studies confirm a strong link between SIM1 dysfunction and obesity.




ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

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