How to Stop or Prevent Muscle Cramps

Muscle cramps attack suddenly, but usually only last for less than a minute. It is a common occurrence although it can be very painful for some individuals.

What causes muscle cramps and can it be prevented? What should you do if you have cramps?

How Does It Start

Most of the muscle cramps occur on the legs and is caused by strenuous activities, like exercise. It can also occur suddenly at night for no discernible reason.

Muscle cramps can happen to anyone, even healthy people who exercise regularly, but some are more susceptible to such an event. Individuals with tight calf muscles as a result of a sedentary lifestyle, accumulation of fluid in the lower leg through inactivity, dehydration and low levels of electrolytes, and a pre-existing nerve condition and thyroid problems will increase the chances of having muscle cramps.

In rare cases, muscle cramps mimic the symptoms of other medical conditions such as tetany, peripheral arterial disease, illusory muscle cramps, and involuntary muscle contractions.

What are Its Symptoms

Besides the legs, cramps can sometimes occur on the arms and abdomen. The intensity of the cramps can vary from nearly unnoticeable tics to very painful contractions. It could also last from a few seconds to a full 15 minutes depending on its cause and might even recur several times. The affected area might feel hard to the touch and could also twitch and distort depending on the intensity of the cramping. Fortunately, most muscle cramps are benign and will go away on their own without any treatment.

How to Prevent It

Some people are more likely to experience muscle cramps more frequently than others depending on their lifestyle. Athletes for example, tend to have cramps if they fail to condition their body or after an intense training session. The elderly are also prone to muscle cramps because of muscle atrophy caused by inactivity. To prevent muscle cramps, you should warm up by stretching properly before exercise and live an active life in general.

Avoid twisting or arching your back when stretching, however, because it can lead to injuries. Stay hydrated always and eat a healthy diet especially if you’re pregnant, because calcium and magnesium deficiency can also cause muscle cramps. Avoid prolonged exposure to heat or cold and avoid sitting or standing in the same position for a long time.

How to Treat It

Muscle cramps do not need any treatment, because they will usually go away on their own. However, you need to stop what you’re doing when you’re experiencing cramps. You can massage or stretch the affected area while waiting for the cramps to stop. You could also apply a hot compress on the cramping muscles, or a cold compress if your muscles feel sore, especially after an intense workout. If your cramps are severe, however, you need to see a doctor to determine its cause. It could be a symptom of a serious problem with your nerves, circulation, or hormones.

How to Teach Your Kids Proper Hygiene

Personal hygiene should be taught first at home not only because it will speak volumes of your own hygiene, but it will help your kids avoid hygiene-related illnesses. Explaining hygiene, however, can be tricky especially when kids love to put things in their mouth, explore, run, climb, and just touch everything they see interesting.

Make bath time fun. The prospect of washing should not be terrifying for a child, so make it a pleasant experience every time. You can use bath toys or fill a small tub where they can soak it to make it fun. It’s also important to teach them how to wash different parts of the body because some parts like the neck, armpits, back, and feet are often overlooked. You can also show them how to clean their hair by encouraging them to wash their doll’s hair.

Check their teeth. Show your child how to do it properly by brushing together. You can also encourage them to care for their teeth by showing pictures or watching fun videos about dental health. By the time the child is about 8 years, he/she should be able to perform the task without your assistance.

Encourage regular handwashing. This is the most basic of good hygiene habits and must be taught to toddlers. Tell them that is okay for them to play on the dirt or explore outdoors or use the bathroom as long as they wash their hands after and wash it again before they pick up food. using a hand sanitizer or alcohol might not be enough to get rid of the caked dirt.

Teach them about sneezing and coughing etiquette. There is a proper way to wipe the nose and to cough without passing your germs. Show them that it is good practice to cover one’s mouth and nose when sneezing and coughing. If they do not have a tissue, they can also cough or sneeze into their sleeve. It’s better than covering with their bare hands because then they will need to wash it.

Teach them to handle food properly even if they can’t cook yet. Remind your kids about the proper way of handling food when you’re not around to assist them. Basic food hygiene include washing hands before handling food, covering their mouth and nose to avoid contaminating food with droplets, using a clean cloth to wipe stains, and storing food after a meal.

Make sure they know proper toilet habits. Toddlers should at least be taught basic toilet habits such as washing hands so that potty training is easy. You would not want your child getting humiliated for still pooping in their undies when they begin school.

Set a self-care routine. Bathing, brushing the teeth, using the toilet, and preparing or storing food should be part of the routine. These are lifelong skills that will get them far when they are adults but are often overlooked today by overprotective parents. Consistency and practice build character and confidence, but leading by example is much better especially for other tasks like trimming nails, combing/brushing hair, using body products, handling dirty clothes, and keeping a clean home.

Why Do Some People Prefer Drinking Warm Water?

You always hear that people should drink 8 glasses of water a day. If you practice that already, you may already understand how healthy it can be. But if you observe, you’ll actually find that there are others who prefer drinking hot water. How different is it and are there any benefits? Here are some reasons why people prefer drinking warm water and maybe you’ll be convinced to do it too.

1.  Can still rehydrate you even in hot weather

The hot climate in Singapore will, of course, leave you looking for something cold to drink and cold water is very accessible. But drinking warm water may have its benefits as well. For one, our body doesn’t have to adjust to the temperature of the cold water. When it’s hot outside and you drink cold water, your body will have to take more energy to convert the cold water down to a temperature the body can adjust to.

2.  Improves digestion

One great benefit of drinking warm water is that it aids our digestion. This has something to do with the point above. Our body temperature does not have to adjust drastically to warm water compared to cold water. So when we drink warm water, it can help our stomach break down food a lot faster. It can also keep the blood vessels in our digestive system more active overall.

3.  It can also improve circulation

When we drink warm water, our blood circulation briefly improves. This is because warm water can make our blood vessels expand. That means it’s easier for the blood to circulate throughout the organs and around the body.

4.  Can help cleanse the body

Another advantage of drinking warm water is that it helps our internal body temperature rise temporarily. At this time, you can expect to release a decent amount of sweat. That can help eliminate any excess toxins still left in the skin or the body.

5.  Helps you get a deeper and better-quality sleep

Warm water also has a calming effect on our nerves, which then makes it easier for us to relax. That simply means it will help us get to sleep faster. Not only that, because our nervous system isn’t on high alert, we can enjoy a deeper sleep. So, if you’re one of the many Singaporeans who have difficulty sleeping, this might just be for you. 

6.  Makes you feel less pain

The above mentioned about warm water aiding circulation is also connected to how it helps reduce pain. Drinking warm water can help alleviate muscle aches, for example, because it allows our blood to travel through the muscle tissues faster. In addition to that, the calming effects and also ease the tension around the muscle.

The Effects of Shisha

Have you ever tried shisha? If not, it is better that way because shisha poses danger too. Many people think that it is harmless but that is a misconception. Shisha can pose a health risk too. You should know how it can affect the body so you will not consider it or you will stop it.

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Shisha uses fruit flavoured (grape and apple) tobacco; the smoke will pass through the water and you can inhale it via the attached pipe. Recent studies show that shisha can be addictive and it can cause the following things: Second hand smoke Like cigarettes, shishas also emit smoke. The smoke will risk the health of those who are near you. It is better to avoid a crowd when you are smoking. shishapipe2 Cancer When you smoke shisha, you will heat the tobacco using a charcoal, right? The heat plus the charcoal can produce elevated levels of carbon monoxide and other chemicals that can cause cancer. Flu When you smoke cigarettes, you are assured that it came from your mouth alone but in the case of shisha, you share the pipes. Sharing of pipes is unsanitary. It can cause flu, tuberculosis and other infections. Heart disease Apart from cancer, smoking in general can cause a chronic illness like heart disease. In the case of shisha, the hookah tobacco plus the smoke include substances that can clog arteries. If you do not want to endure this all, you have to give up shisha as soon as possible. It was mentioned earlier that shisha can be addictive. You can still redeem yourself and get away from that addiction. Do not worry because there are many counsellors and support groups that you can join. shisha-pub-szczecin24

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