What causes leg muscle cramps in runners. What are the risk factors for leg muscle cramps. What vitamins and supplements help prevent and treat leg cramps. The best way to prevent and treat leg muscle cramps.

Causes of Leg Muscle Cramps in Runners

Muscle spasms or leg cramps are caused by the sudden and involuntary contraction of one or more muscles, resulting in a painful sensation that will often cause you to completely stop your run. Leg cramps are caused by a number of issues: overuse of the muscles, working out too hard, taking extremely long walks, runs or hikes, improperly stretching or not stretching at all, inactivity, and electrolyte imbalances. The painful feeling from muscle spasms can last from seconds to several minutes, and sometimes days.

Risk Factors for Leg Muscle Cramps

Generally, leg cramps are harmless. However, according to the Mayo Clinic, some may be related to underlying medical conditions like inadequate blood supply, nerve compression, and mineral depletion (having a diet low in Potassium, Calcium or Magnesium). You may be at greater risk of experiencing muscle cramps if you are an older adult. People lose muscle mass as they age, so the muscles become more prone to cramping.

Vitamins and Supplements for Leg Cramp Relief

If your muscle cramps are caused by a lack of certain vitamins and minerals, then dietary supplements may be helpful. As always, talk to your health care practitioner before taking any new supplement.

Calcium and Magnesium

A calcium or magnesium deficiency is a common cause of muscle spasms, particularly spasms of the legs and feet. According to Acu-Cell.com, muscle spasms of the left leg are indicative of a calcium depletion, whereas muscle spasms of the right leg are indicative of a magnesium depletion. Your body requires a balance of both of these minerals and they work synergistically, so for the best results take a “Cal/Mag” supplement, which is a supplement that provides both. The recommended dose is 1,500 mg of calcium and 750 mg of magnesium daily.

Sodium and Potassium

If you experience exercise-induced muscle cramps, it may be due to an electrolyte imbalance, namely an imbalance of sodium and potassium. According to Michael Bergeron, director of the environmental laboratory at the Medical College of Georgia, excessive sweating during exercise results in a loss of sodium and potassium, and the loss may lead to your nerves becoming hypersensitive. Potassium also aids in the absorption of calcium and magnesium, and combining it with a Cal/Mag supplement may therefore be beneficial for the treatment of leg and feet cramps. You can get sodium by eating salty foods, and the recommended dose of potassium is 99 mg daily.

B Vitamins

A B vitamin deficiency may also be the cause of muscle cramps. B vitamins improve circulation, enhance muscle tone and enhance cellular and nerve function. A B complex supplement can help to reduce muscle spasms and leg cramps, according to Vitamin-Supplements.org. A B-50 complex supplement, is a supplement that contains 50 mg of the most important B vitamins, and “Prescription for Nutritional Healing” recommends taking a B-50 complex supplement, three times daily with food.

Vitamin E

Sometimes poor circulation is the cause of muscle cramps, in which case, vitamin E may be helpful to you. Vitamin E helps to keep the blood thin and to dilate the blood vessels, thereby encouraging healthy circulation. Phyllis Balch states in her book “Prescription for Nutritional Healing” that vitamin E may be especially beneficial if you experience cramping related to varicose veins. The therapeutic dose is 1,000 IU daily and you should choose a supplement in the d-alpha-tocopherol form for maximum effectiveness.

The Best Way to Prevent and Treat Leg Muscle Cramps

The best way to prevent and treat leg muscle cramps is to ensure you are getting enough of the key vitamins and minerals that support muscle function and circulation. This includes calcium, magnesium, potassium, sodium, B vitamins, and vitamin E. Supplementing with these nutrients, especially a balanced Cal/Mag supplement, can help restore the proper balance and reduce the risk of painful muscle cramps. Additionally, proper stretching, hydration, and electrolyte replenishment during exercise can also help prevent and alleviate leg cramps.

Vitamins & Minerals for Muscle Spasms

Muscle cramps are painful involuntary contractions or spasms in one or more of the muscles lasting a few seconds to several minutes. They can occur after exercise or during the night and are commonly caused by overuse of a muscle, dehydration or vitamin and mineral deficiencies. If your muscle cramps are caused by a lack of certain vitamins and minerals then dietary supplements may be helpful to you. As always, talk to your health care practitioner before taking any new supplement.

Calcium and Magnesium

A calcium or magnesium deficiency is a common cause of muscle spasms, particularly spasms of the legs and feet. According to Acu-Cell.com, muscle spasms of the left leg are indicative of a calcium depletion, whereas muscle spasms of the right leg are indicative of a magnesium depletion. Your body requires a balance of both of these minerals and they work synergistically so for the best results take a “Cal/Mag” supplement, which is a supplement that provides both. The recommended dose is 1,500 mg of calcium and 750 mg of magnesium daily.

Sodium and Potassium

Supplements for Muscle Cramps

If you experience exercise-induced muscle cramps, it may be due to an electrolyte imbalance, namely an imbalance of sodium and potassium. According to Michael Bergeron, director of the environmental laboratory at the Medical College of Georgia, excessive sweating during exercise results in a loss of sodium and potassium, and the loss may lead to your nerves becoming hypersensitive. Potassium also aids in the absorption of calcium and magnesium, and combining it with a Cal/Mag supplement may therefore be beneficial for the treatment of leg and feet cramps. You can get sodium by eating salty foods, and the recommended dose of potassium is 99 mg daily.

B Vitamins

A B vitamin deficiency may also be the cause of muscle cramps. B vitamins improve circulation, enhance muscle tone and enhance cellular and nerve function. A B complex supplement can help to reduce muscle spasms and leg cramps, according to Vitamin-Supplements. org. A B-50 complex supplement, is a supplement that contains 50 mg of the most important B vitamins, and “Prescription for Nutritional Healing” recommends taking a B-50 complex supplement, three times daily with food.

Vitamin E

Can Certain Vitamins Help Tight Muscles?

Sometimes poor circulation is the cause of muscle cramps, in which case, vitamin E may be helpful to you. Vitamin E helps to keep the blood thin and to dilate the blood vessels, thereby encouraging healthy circulation. Phyllis Balch states in her book “Prescription for Nutritional Healing” that vitamin E may be especially beneficial if you experience cramping related to varicose veins. The therapeutic dose is 1,000 IU daily and you should choose a supplement in the d-alpha-tocopherol form for maximum effectiveness.

What is the Best Vitamin for Leg Cramp Relief?

Written by: Charmaine Jones, MS, RDN, LDN — Superfeet Wellness Panel Member. Charmaine Jones is founder and owner of Food Jonezi, a website and nutrition counseling service dedicated to ensuring all individuals have access to proper food and nutrition education to achieve optimal health.

You are enjoying your run.

Suddenly, you stop in your tracks because you feel a tight, sharp pain sensation in your left calf muscle. You quickly grab hold your leg. You take deep breaths, limp to the safest place for recovery and take a break. You continue to viciously massage the hard-lump tissue in your calf muscle until the lump disappears and the pain subsides. You abandon the run and decide to walk the rest of the way.

What caused your leg cramps? How can proper nutrition prevent leg cramps from happening on your next run? What are the best vitamins and supplements for leg cramps?  Read on to learn the best way to prevent and treat leg muscle cramps. 

What causes leg muscle cramps in runners?

Muscle spasms or leg cramps are caused by the sudden an involuntary contraction of one of more your muscles, resulting in a painful sensation that will often cause you to completely stop your run. Leg cramps are caused by a number of issues: overuse of the muscles, working out too hard, taking extremely long walks, runs or hikes, improperly stretching or not stretching at all, inactivity, and electrolyte imbalances. The painful feeling from muscle spasms can last from seconds to several minutes, and sometimes days.

Risk factors for leg muscle cramps

Generally, leg cramps are harmless. However, according to the Mayo Clinic, some may be related to underlying medical conditions like inadequate blood supply, nerve compression, and mineral depletion (having a diet low in Potassium, Calcium or Magnesium). 

You may be at greater risk of experiencing muscle cramps if you are an older adult. People lose muscle mass as they age, so the remaining muscles can become overstressed easily. Athletes become fatigued and dehydrated from electrolyte imbalances, especially when exercising in warm weather. Pregnant women, and individuals who suffer from chronic illnesses like diabetes, nerve, liver or thyroid conditions may also be at greater risk of experiencing muscle cramps.

How to prevent leg muscle cramps

Eating well-balanced meals and snacks can decrease the incidence of leg cramps in athletes. It is imperative that an individual meet the daily requirements of both macronutrients (carbohydrates, protein, fat and water), and micronutrients (vitamins and minerals) for healthy muscle contraction.

What to eat to prevent leg muscle cramps: micronutrients

For muscles to contract properly, they need assistance from essential vitamins and minerals like Calcium, Magnesium, Iron, Phosphorus, Potassium, Sodium Chloride, and vitamins like Vitamin C, Vitamin B6, Vitamin D and Vitamin K. Each of these nutrients plays a significant role in healthy muscle contraction.

What to eat to prevent leg muscle cramps: macronutrients

The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine all recommend consuming between 1.2 and 1.7 grams of protein per kilogram of body weight per day — that’s 0.5 to 0.8 grams per pound of body weight. Eat quality proteins, like lean meats, fish, poultry, eggs, dairy or soy, and be sure protein intake is spread evenly throughout the day.

While protein is essential for muscle repair and growth, the right intake of carbohydrates and fat is important for refueling your muscles and preventing leg cramps. The Institute of Medicine’s recommended dietary allowance of carbohydrates for all adults is 130 grams per day. The carbohydrate requirement for runners and high-performance athletes generally exceeds this recommendation.

As for fat intake, consume low-fat entrees to prevent gastrointestinal distress during exercise.  

Dehydration is also commonly associated with leg cramps. Drinking plenty of water helps your muscles contract and relax and keeps muscle cells hydrated. Recommended water intake depends on factors like age, health, prescribed medications, what you eat, activity level and weather conditions. It’s a good idea to drink fluids regularly throughout the day, before workouts, during workouts and after workouts.  While eating a well-balanced diet to meet your daily micronutrient requirements is the best way to go, you may choose to supplment your intake with vitamins or supplements to help prevent leg cramps. 

What are the best vitamins and supplements for leg cramps?

A well-balanced diet, rich in fruits and vegetables, lean sources of proteins, beans and healthy fats should meet your nutritional needs without supplementation. Supplements should never take the place of eating well-balanced meals and snacks.  

However, a busy schedule or dietary restrictions can make eating well-balanced meals and snacks challenging. Therefore, taking multivitamins/multimineral supplements from a reliable source is recommended. In fact, taking a one-a-day multivitamin/multimineral can compensate for daily inadequacies, improve overall health and help prevent chronic disease.

The importance of consultation cannot be overstated — speak with your doctor or registered dietitian to learn more about supplements before taking any.

Vitamin Deficiency With Muscle Twitches

Deficiency in calcium and muscle twitching can be related, check for vitamin deficiencies to find out what’s causing your muscle spasms.

Image Credit: karandaev/iStock/GettyImages

Muscle twitching interferes with life. It messes with your sleep and takes away your comfort. Whether your eyelid is twitching, your calf muscle is spasming, or you have a muscle twitching all over your body, there’s a solution to the problem.

Muscle Twitching All Over Body

Muscle twitches are a fairly common experience. The official medical term is benign fasciculation, according to an iCliniq February 2019 post. These harmless spasms are large enough to be felt but not so big they cause involuntary movement. Other symptoms include fatigue, anxiety and pain, weakness and stiffness in the affected muscles.

Twitches aren’t all caused by serious problems. iCliniq lists a number of benign causes:

• Stress
• Trauma
• Anxiety
• Depression
• Alcoholism
• Smoking
• Viral infection
• Strenuous exercise
• Vitamin deficiency

Resolving your muscle twitches is a matter of finding its cause according to the iCliniq article. A muscle spasm from vitamin deficiency can be resolved with a diet change or taking supplements. If your twitch is from stress and fatigue, get better sleep and learn stress coping skills. Find your twitches trigger to resolve them.

Vitamin Deficiency and Muscle Twitches

Different vitamin deficiencies cause muscle twitching, according to a study in Neurology International in August 2014. Vitamin deficiencies that cause twitches are calcium, magnesium, vitamin B12 and vitamin D.

Before starting a supplement, make sure you check with your doctor for a deficiency first. Otherwise, you might end up with toxic levels in your blood.

Calcium Deficiency and Muscle Twitching

Calcium is essential to keeping your bones healthy and strong, but it’s also imperative for muscle health. According to the National Institutes of Health, calcium deficiency can cause spasms and cramps. Improving calcium levels may be an easy solution to twitches.

There are several calcium supplements you can take. Or you can start eating foods rich in calcium. Such foods include grains like barley, vegetables like broccoli and most types of meat.

Read more: Can Calcium Be Absorbed Without Magnesium

Muscle Twitching From D Deficiency

Vitamin D plays a critical role in calcium absorption, as noted in a September 2018 Merck Manual article. Vitamin D also plays a crucial role in muscle health.

A deficiency in vitamin D can lead to muscle spasms. The first signs of rickets in babies is usually these types of twitches. Though the deficiency can cause fasciculation in adults as well.

Having a vitamin D deficiency can cause several other types of ailments such as fatigue. Since fatigue can cause muscle twitches, this only exasperates the problem. Talk to you doctor if you suspect a deficiency.

Read more: 9 Ways to Help Avoid Vitamin D Deficiency

Magnesium Deficiency and Muscle Twitching

As noted in a January 2018 article in the journal Open Heart, magnesium deficiency can cause muscle twitching all over the body. Typically these are small irritating twitches. It’s only a sign of a minor deficiency though. So taking supplements or eating magnesium-rich foods should be an easy fix.

Vitamins for Leg Cramps

If you’re experiencing leg cramps at night, it’s disrupting your sleep. Instead of being up all night, University Health News January 2019 article recommended vitamin B12. It’s an important vitamin that you should make sure you’re not low on in general. So have your doctor check your levels and find a good quality B12 supplement to add to your diet.

Muscle Spasm Without Vitamin Deficiency

Vitamin deficiency is not the only cause for muscle twitching. Exercise-induced cramping is one of the more common reasons. Those suffering from nocturnal leg cramps may have restless leg syndrome. Even having too much caffeine can make you twitch. If it’s none of these reasons, it may be due to a bigger medical issue, so talk to your doctor.

Exercise-Induced Twitching

A BMJ Journal April 2019 article found drinking water increases cramping after exercise. Adding electrolytes to your water, however, can fix the problem. So, don’t quit exercising just make sure you prepare your body for it ahead of time. By watching your fluid intake and maintaining your electrolytes you can easily tackle this problem.

Read more: How to Replace Electrolytes

Twitching From Too Much Coffee

The Journal of Caffeine Research noted in a September 2013 article that too much caffeine could cause muscle twitches. There’s a simple solution, though, limit your caffeine intake. You don’t have to quit the coffee just yet, but you might want to cut down on the number of glasses. If you need energy from other sources, there are plenty of alternatives for you to try,

Got Restless Leg Syndrome?

If your legs are twitching at night, you’re probably wondering if you have restless leg syndrome. An International Journal of Colorectal Disease July 2018 study found that B12 reduces nocturnal leg cramps. Meanwhile, a July 2018 article in the American Journal of Hematology found that RLS is often related to iron deficiency.

While the two correlate, researchers need more evidence to determine if iron can improve RLS.

Do You Have ALS?

You’ve probably read that muscle twitching is a symptom of ALS. As you see, though, it’s also the symptom of several other ailments. In an ALS Association Q&A from 2019, they emphasize how common muscle twitching is. So unless you have other symptoms, there’s no reason to worry.

How Magnesium Can Relieve Muscle Tension & Leg Cramps – BetterYou

Magnesium for leg cramps plays a crucial part in relaxing muscles and helping them to function normally. If your body is magnesium-deficient, this can cause spasms, tightness and tension in your muscles and joints.

Click on a link below to jump to the relevant section

How does magnesium for leg cramps help with muscle tension?

Muscle spasms

Spasms are painful muscle contractions, and one of magnesium’s functions within the body is to prevent them.

Ensuring you take magnesium supplements for leg cramps helps by encouraging the body to absorb calcium. Calcium is another abundant mineral essential for good health. It also prevents muscles and soft tissues from calcifying (hardening due to excess calcium).

Inside the body, calcium and magnesium are in competition. They do this by binding with the same proteins within your muscles. A build-up of calcium causes muscles to over-contract, leading to spasms or twitches.

Magnesium for leg cramps regulates those contractions and allows the muscles to relax. This is why some health professionals advise increasing intake to alleviate and prevent cramps.

Muscle cramps, particularly leg cramps, are often considered symptoms of magnesium deficiency. This is where the body lacks the magnesium it needs to stop the contractions. Other cramps are side effects of certain medications or linked to specific health conditions.

Although lots of people suffer with nocturnal leg cramps when sleeping, supplementing magnesium for leg cramps has had positive results. It has worked particularly well in treating pregnant women and the elderly.

If your muscles cramp or twitch after you’ve been exercising or standing for a long period of time, this might be a sign that you’re deficient in magnesium. Supplementing magnesium for leg cramps could be a good place to start. As magnesium dosages vary depending on health and lifestyle, always check the packaging first. Ensuring you receive the correct dosage will make the magnesium supplement more effective.

Muscle strains

A muscle strains when it over stretches or tears. This kind of injury is quite common, and most frequently happens to:

• Neck muscles
• Back muscles
• The hamstring

Straining a muscle can cause it to tighten and/or spasm as well as feel very sore. Supplementing transdermal magnesium for leg cramps, such as bath flakes or a magnesium oil spray, can help limit any tension by helping the muscle to contract and relax.

Why is magnesium good for the muscles?

Magnesium for leg cramps is absolutely necessary to help proper muscle function. Magnesium works with other essential minerals in your body to keep the muscles loose and flexible.

When you exercise or do some kind of physical activity, magnesium relaxes your muscles and controls their contractions. It also helps lessen the build-up of lactic acid, which can cause muscular tension. This then enables your muscles to get the oxygen they need. Magnesium sport performance supplements can help this process by relaxing your muscles.

An important role in your body’s energy production is ensuring you take enough magnesium for leg cramps. Much of your energy comes from adenosine triphosphate (ATP), a molecule that converts energy from food sources into fuel. This fuel is then used for other bodily processes. This process contributes to proper muscle function.

Your body produces growth factors with the help of magnesium for leg cramps. These are proteins that facilitate muscle growth and strength over the long term.

Not having enough magnesium in your body puts you more at risk of suffering muscle:

• Spasms (especially in the legs or feet)
• Tightness
• Aches
• Weakness
• Fatigue

Which type of magnesium is best for muscle tension?

Your magnesium for tension intake depends on two things:

• Your diet (dietary magnesium)
• Any supplements you take

With supplements, it’s important to understand that there are several different forms of magnesium for leg cramps. Each one has a different purpose or effect on your body. Some forms, such as oral sprays, are easier for your body to absorb than others, a characteristic known as “bioavailability”.

Magnesium chloride

Probably the most common type of magnesium for leg cramps, magnesium chloride is extracted from natural sources in rock or saltwater. All BetterYou’s magnesium products use a highly pure kind of magnesium chloride taken from the Earth’s crust.

It’s used in both:

• Oral magnesium supplements—those you take by mouth, such as pills and tablets

Transdermal magnesium supplements—those you absorb through the skin, such as oils, bath flakes, lotions and sprays (also known as topical magnesium).

How it helps muscle tension

Magnesium chloride is known to be effective at treating muscle spasms. It:

• Helps relieve muscle tension, tightness and stiffness
• Aids working muscle tissue, allowing for quicker muscle recovery after strenuous exercise
• Enables calcium absorption in bones

Other benefits of magnesium for tension

• Said to have the best bioavailability—in other words, the body can absorb it better than any other forms of magnesium
• Encourages restful sleep, and magnesium helps improve sleep quality
• Aids digestion
• Repairs and replenishes skin

Magnesium sulphate

Better known as Epsom salts, magnesium sulphate contains magnesium, sulphur and oxygen. Like magnesium chloride, it can be taken transdermally (through the skin) or orally. Most people take Epsom salts by dissolving them in a hot bath or foot soak. As they have a lower concentration of magnesium than magnesium chloride, they have a lower bioavailability too.

How it helps muscle tension

Magnesium sulphate has analgesic properties that help to soothe sore muscles such as leg cramps.

Other benefits of magnesium sulphate for leg cramps

• Draws toxins out of the pores
• Laxative effects help relieve constipation (when taken as tablets)

Magnesium malate

Magnesium malate is made by combining magnesium with malic acid. This acid is found in fruits such as oranges. Together they make a magnesium salt that has a higher level of bioavailability than other forms such as magnesium oxide and magnesium sulphate.

How it helps muscle tension

Magnesium malate relieves muscle tension by relaxing tense areas. It is for this reason it is so effective as being a magnesium that helps leg cramps.

Other benefits of magnesium malate

• Supports hundreds of enzyme processes inside the body
• Helps the cells in your body produce and use energy

What causes muscle tension?

The body has so much muscle tissue, tension is extremely common and can occur in nearly every area. Mostly it comes as a result of straining the muscle during physical activity, or injuring the muscle doing strenuous work or exercise.

Neck tension in particular is usually the result of a strain through exercise, heavy lifting or sitting, standing or sleeping in an awkward position. Back tension is also very common and can occur in joints and bones as well as the muscles and soft tissue. It might come as a mild but constant ache or a sudden, sharp soreness.

However, there are also certain medical conditions that cause muscle tension, such as leg cramps. These include:

• Fibromyalgia
• Flu, or other similar infections
• Thyroid problems
• Being potassium-deficient

Can magnesium relieve menstrual spasms?

Having a magnesium deficiency can have a major effect on how your body feels during your menstrual cycle. A lack of magnesium in your body means your muscles are more prone to contracting and inflammation. This is the cause of the very severe spasms that you might feel when menstruating. As magnesium acts as a relaxant, it also helps relieve the headaches and mood symptoms that can accompany monthly menstruation.

About BetterYou

BetterYou is an innovative natural health company specialising in oral spray technology and magnesium absorption. Since founding in 2006, we have worked with a number of leading institutes to help understand the science of absorption. They include the Universities of Sheffield and Cardiff University, as well as St Mark’s Hospital London.

Common Symptoms That Could Mean You Are Suffering from a Vitamin or Mineral Deficiency: Balance Hormone Center: Alternative Medicine

Everybody knows vitamins and minerals are important in maintaining good health. But what many people may not know is that when we don’t have enough of these essential nutrients, we can wind up experiencing a lot of symptoms — symptoms that can be confusing and difficult to diagnose on our own. Micronutrients play such important roles in so many processes in our bodies, and the symptoms we experience can range from subtle to severe. Often, it’s easy to mistake the symptoms of nutritional deficiencies for something else, like poor sleep or aging.

At Balance Hormone Center, we help patients understand their nutritional deficiencies with comprehensive testing and evaluations aimed at helping every person get the levels of nutrients they need for optimal health. This list is a very brief review of some of the more common symptoms you might experience as a result of a vitamin or mineral deficiency. See if any of them sound familiar to you.

Muscle cramps or twitches

We all know calcium is important for healthy bones and teeth, but did you know this mineral also plays a big part in normal nerve and muscle functions? Low levels of calcium can cause muscle weakness, involuntary twitching (especially in your face and around your mouth), and even heart palpitations or abnormal heart rhythms. And of course, low levels of calcium can also increase your risk for fractures.

Fatigue and weakness

Fatigue or a general feeling of being “worn down” is a common symptom associated with many types of nutritional deficiencies, including deficiencies of vitamin D, iron and magnesium. Like calcium, vitamin D is also important for healthy bones and muscles. The symptoms of a vitamin D deficiency can be quite vague, showing up as muscle aches or general fatigue. Low levels of iron are another common cause of fatigue, and when levels are very low, you can develop a condition called anemia, which occurs when your body doesn’t have enough red blood cells to carry oxygen to the rest of your body. Pale skin is another sign of anemia and iron deficiency. Magnesium deficiency can cause fatigue, weakness, loss of appetite, nausea, abnormal heart rhythms and even seizures.

Numbness or tingling

Potassium is an important mineral that helps your nerves, heart and muscles work the way they’re supposed to. When your potassium levels are low, you can develop numbness or pins-and-needles sensations, and you might also experience muscle weakness, constipation and heart rhythm abnormalities. Low levels of potassium are more common among people who take diuretics and in people who are very physically active or perspire a lot.

Problems focusing or thinking clearly

Like fatigue, “brain fog” is another relatively common symptom of vitamin and mineral deficiencies. The most common culprit in focusing and cognitive problems is vitamin B12 deficiency. Vitamin B12 helps your body produce chemicals called neurotransmitters that serve as messengers between your nerves. When your levels of B12 are low, your levels of these chemicals can also decline, and that means cognitive functions can be impaired. In addition to these symptoms, a vitamin B12 deficiency can also cause problems like fatigue, difficulty coordinating walking and other movements, mood changes and paranoia, and even hallucinations if levels are very low. Vitamin B12 is not found in plant food sources, so vegans tend to be at a significantly increased risk for this deficiency.

Is a nutritional deficiency causing your symptoms?

Nutritional deficiencies can be caused by different issues, including poor diet, underlying diseases or gland dysfunction or medications that interfere with your body’s ability to absorb nutrients. The good news is that nutritional deficiencies typically are easily treatable with supplements, IV therapy and nutritional counseling. If you’re having unexplained and abnormal symptoms, the first step toward feeling better is to schedule an evaluation with the specialized wellness team at Balance Hormone Center. If a nutritional deficiency is identified, we can provide you with the treatment you need to rebalance your levels of vitamins and minerals so you can enjoy optimal health and wellness. To get started, book an appointment online today.

Best supplements and vitamins for your muscle health

Published on

January 20, 2020 – This post currently has no comments

How often do you consider your muscle health? Even if you don’t see them, muscles are working every waking hour to help your body move. That’s why it’s so important to look after them!

If you’re wondering which supplements you can take to improve the health of your muscles, here are some tips. 

Magnesium 

Magnesium plays a major role in the tissue and muscle health in any part of your body. While calcium helps generate contractions in the muscles, magnesium is in charge of helping muscles relax after said contractions. When the body has higher amounts of calcium than magnesium, heavy and painful cramping of the muscles appear. A regular intake of magnesium can help stop or prevent those painful cramps. 

Protein Supplements

We all know protein is important for muscle growth, but did you know protein is lost via the body’s natural processes and that it’s actually not stored like other macronutrients such as fats and carbohydrates. If you struggle with muscle health and exercise regularly but see no change or growth, taking protein supplements may be the solution. A higher intake of protein can guarantee more muscle gain, but this will only help people who exercise regularly.  

Turmeric 

Turmeric, also known as curcumin, is a natural root used from ancient times in Chinese and Indian cultures thanks to its anti-inflammatory, anticarcinogenic and antioxidant properties. In recent studies, it has been found that turmeric can improve muscle health, healing injuries, reducing inflammation and even repairing torn muscles. People who are fairly active or practice high-impact sports such as running or lifting weights can benefit from a daily intake of turmeric supplements. 

Vitamin C

We all know vitamin is important for the immune system, but it does so much more than just fight off colds! Vitamin C is a powerful antioxidant that helps metabolise carbohydrates, absorb iron and even repair micro-tears produced during intense sessions of exercise. It also helps flush muscles of lactic acid and aids in the formation of collagen and elastin, which are vital for flexibility of the muscles.

Now you know some of the best supplements and vitamins that directly target your muscles and tissues. If you thought there was nothing much you could do to improve your muscle health, think again! 

If you’re experiencing any muscular issues or discomfort, we’re here to help. Please give us a call on (03) 9598 4873 or use the online booking tool to make an appointment.

Best Supplements for Muscle Cramps – Vital Reaction

Muscle cramps, also called Charley horses, happen when a muscle contracts involuntarily, and usually very powerfully.

If you’ve ever had a cramp…

…you already know first-hand how painful and debilitating they are.

During training or competition, a cramp can be severe enough to stop you in your tracks (which is one of the reasons why supplements for muscle cramps is such a hot topic today). 

But it gets worse:

While some cramps ease on their own, others can be much longer-lasting. If you palpate (touch) the muscle affected, it will feel very hard and painful. Extremely intense cramps can even cause muscle tears, especially if you try and stretch them out too aggressively.

Yikes.

Cramps can also hit you at night. There you are, relaxing and dreaming about your next workout when one of your muscles suddenly contracts and wakes you up. If you are lucky, this was a one-off event. However, one cramp often leads to another and then another.

Say goodbye to a restful night of sleep!

So… What

Causes Muscle Cramps?

Muscle cramps often come on unexpectedly, but there are also known triggers than can bring them on. Common causes include:

Dehydration – your body needs an abundant supply of water to function correctly. In fact, about 60% of your body weight is made up of water. If water levels fall too low, cramps are often the result.

Exercise increases your body temperature and your breathing rate. Your body excretes water in the form of sweat to keep you cool, and every exhalation contains water vapor too. This is why cramp tends to be more common toward the end of a workout or event.

Overexertion – intense exercise can overload your muscles, leading to cramping. This could be due to a lack of oxygen, the accumulation of lactic acid, or simply pushing yourself beyond your usual limits. In addition, training or competing before you have had a chance to recover could also trigger a cramp.

Mineral imbalances – minerals help control muscle and nerve function. Low levels of minerals can affect how your muscles contract and relax. Your mineral levels may be low or imbalanced because of dietary deficiencies or having lost minerals through sweating or excess urination.

Sedentarism – if you are used to being active, enforced inactivity can often trigger muscle cramp. A lot of exercisers get cramps after long periods of sitting – such as a car journey, plane flight, or a Netflix binge.

What Are The Best Strategies for Avoiding Cramps?

I’ll be honest with you:

Cramps can hit you out of the blue, with no apparent reason or warning. It doesn’t matter how fit or well-hydrated you are; sometimes it’s just your turn!

However, there are a few things you can do that may reduce your chances of getting a muscle cramp.

   1. Warm Up Properly

As an old coach used to say to me, if you don’t have time to warm up, you don’t have time to work out. Warming up prepares your body for the exercise to come and increases blood flow to your muscles. As lack of blood flow may increase your risk of cramp, it only makes sense that warming up properly may reduce your risk.

   2. Hydrate Like a Boss

Most exercisers are already pretty good at staying hydrated but, if you are prone to cramps, you need to become a hydration master. If you exercise hard, especially in hot weather, you need more the recommended eight 8-ounce glasses of water per day. Drink as much as it takes to keep your pee clear and avoid feeling thirsty.

Hydrate before, during, and after exercise.

   3.

Respect your Body’s Need for Rest

It’s not enough to train hard; you have to train smart too. If you hammer your muscles every day without respite, you aren’t giving your body the time it needs to recover. This could increase your chances of being struck down by a cramp. Make sure your workout schedule includes easy workouts as well as days off to allow for recovery. Tired muscles are more prone to cramps.

   4. Stretch it Out

Stretching helps relax your muscles and also increases circulation. If you are prone to night cramps, or night tortures as they should be known, spend a few minutes stretching the muscles most prone to cramp before you go to bed. For most people, that’s the calves, quadriceps, and hamstrings.

   5. Move, move, and move some more

Cramps are often triggered by inactivity. Avoid this problem by getting up and moving whenever the opportunity arises. For example, get up and walk to the water fountain once an hour at work. If you can’t get up for a walk, maybe because you are on a plane or stuck in a car, just contract and relax your muscles to keep your blood pumping.

Putting these strategies into action should help reduce your chances of getting a muscle cramp.

But there’s more!

If you want to go all-in on cramp prevention, you can consider the following supplements.

Supplements for Muscle Cramps

While there is no magic bullet for preventing muscle cramps, there are a few supplements and substances that may help reduce the frequency and intensity of muscle spasms.

If you are prone to cramps, consider adding the following to your diet:

Potassium – potassium is one of several minerals that are important for nerve and muscle function. Low levels of potassium, medically called hypokalemia, are linked to cramps. You lose potassium when you sweat and urinate.

Foods such as avocados, bananas, kiwi, oranges, figs, spinach, and tomatoes all contain potassium. However, if you exercise intensely and sweat a lot, you could still end up running low on potassium unless you use a supplement.

Intake recommendations: Men should consume 3400mg of potassium per day, and women should consume 2600mg. (1)

Magnesium – like potassium, magnesium is another mineral that is important for both nerve and muscle function. People who exercise are often deficient in this crucial substance (2). Good dietary sources of magnesium include spinach, whole grains, legumes, nuts, seeds, milk, and yogurt.

Confusingly, very few studies support the use of magnesium for treating cramps, and those that do were done on pregnant women (3). However, anecdotally, magnesium does appear to lessen the frequency and intensity of muscle cramps. Also, it’s such a valuable mineral for everyone that it’s worth making sure you get enough anyway.

Intake recommendations: Men should consume 400-420mg of magnesium per day, and women should consume 310-320mg (4).

Zinc – this mineral has many functions. It is the second most abundant mineral in your body and plays a vital role in nerve function. As such, deficiencies could increase your risk of cramp. Dietary zinc is commonly found in shellfish, legumes, red meat, poultry, fish, nuts and seeds, eggs, and whole grains. If you are low on dietary zinc, studies suggest that taking a zinc supplement could help reduce your chances of getting cramp.

Intake recommendation: In studies, participants took 220 mg of zinc per day to ward off cramp (5).

Vitamin B Complex – vitamin B complex is comprised of eight B vitamins. The B vitamins in vitamin B complex are:

   1. B-1 (thiamine)
   2. B-2 (riboflavin)
   3. B-3 (niacin)
   4. B-5 (pantothenic acid)
   5. B-6 (pyridoxine)
   6. B-7 (biotin)
   7. B-9 (folic acid)
   8. B-12 (cobalamin)

The B vitamins have many functions, two of which are proper nerve function and muscle tone. Studies suggest (6) that this is a good vitamin for muscle cramps and that supplemental vitamin B complex is especially helpful for preventing nighttime cramps.  

Intake recommendation: Vitamin B complexes are available in capsules and tablets. Follow the manufacturer’s suggested use guidelines.

Pickle juice – pickle juice might not be something that you think as a supplement for muscle cramps, but studies suggest that this briny liquid can help prevent involuntary muscle spasms (7). According to the study, the reason that pickle juice helps alleviate and prevent cramps was unclear. However, it was hypothesized that something in the juice inhibited misfiring neurons and “switched off” the affected muscle. The study also suggested that vinegar may be as effective as pickle juice.

Intake recommendation: Unsurprisingly, there is no recommended intake for pickle juice. However, subjects in the study consumed 30-60 milliliters.

TRPs – TRPs is short for Transient Receptor Potential Channel Agonists. That’s a fancy way of saying they control nerve impulses in muscle cells.  In studies, TRPs have been shown to reduce muscle cramps (8).

TRPs are present in a range of foods, including garlic, chili peppers, wasabi, peppermint, and stevia.

Intake recommendation: There are no specific recommendations for TRPs, but if you are prone to cramping, including plenty of foods like garlic and chili in your diet may help.

In conclusion…

Muscle cramps are no laughing matter, especially if they disrupt your workout or wakes you up from a restful sleep. It’s perfectly normal to suffer the occasional muscle cramp, but frequent bouts of cramp can put a major dent in your performance. Use the strategies and supplements in this article to reduce your risk of becoming a victim of muscle cramps.

References:

1. https://medlineplus.gov/ency/article/002413.htm

2. https://www.jle.com/fr/revues/mrh/e-docs/update_on_the_relationship_between_magnesium_and_exercise_272229/article.phtml

3. https://academic.oup. com/fampra/article/31/1/7/438649

4. https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

5. https://www.ncbi.nlm.nih.gov/pubmed/10682870

6. https://www.ncbi.nlm.nih.gov/pubmed/11301568

7. https://journals.lww.com/acsm-msse/fulltext/2010/05000/Reflex_Inhibition_of_Electrically_Induced_Muscle.15.aspx

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5554746/

 

90,000 Muscle pain, irritability and pallor. How to understand that there is a deficiency of vitamins

in the body

Some symptoms may indicate a lack of vitamins important for the body and immunity.

Self-isolation and a sedentary lifestyle can negatively affect the body. Due to restrictive measures, it is not possible to get a sufficient charge of vitamin D and other important elements for a person. In addition, in the spring, many people are deficient in iodine, iron and magnesium, writes Life. ru.

Due to the lack of B vitamins, skin problems, irritability, and chronic fatigue occur. Also, with a decrease in the level of vitamins in women, hormonal levels are disrupted. Vitamins of group B, in particular B1, B5, B6 and B12, are important as they normalize the state of the nervous system. Their deficiency can be replenished by eating vegetables, fresh fruits, nuts, spinach and oatmeal.

Deficiencies in iodine and iron can cause an unpleasant taste in the mouth, taste changes, headaches and pale skin.These trace elements can be replenished if there are apples, buckwheat, dried fruits and legumes. Eating red meat and liver is also beneficial.

Lack of vitamin C affects the health of teeth and gums. Nutritionists note that it is possible to fill the lack of this important vitamin not only with the help of ginger and lemon, but also other vegetables and fruits: cabbage, herbs, bell pepper, kiwi, orange, rose hips and sea buckthorn. In addition, fluoride, which protects teeth from decay and decay, affects dental health. A sufficient amount of fluoride is found in meat, seafood, oatmeal and buckwheat, and apples.

From a lack of vitamin D, people experience insomnia, fatigue, as well as a decrease in immunity and morbidity. During a coronavirus pandemic, it is necessary to compensate for the deficiency of this vitamin, important for immunity. According to research by specialists, it is in May that the deficiency of vitamin D is much higher than in early autumn. To replenish its balance in the body, it is necessary to be in the sun more often – this is how vitamin D is synthesized in humans in the skin under the influence of ultraviolet radiation.

Deficiency of magnesium and potassium in the body provokes muscle pain and cramps. Also, according to experts, such unpleasant sensations are associated with a sedentary lifestyle, so physical exercise should be done daily. To compensate for the lack of important trace elements, doctors recommend using dairy products, legumes, as well as cabbage and lettuce.

Zinc also affects the general condition of the body. Its deficiency can be replenished with cocoa, pine nuts, pumpkin seeds, peanuts and sesame seeds.

Earlier, the TV channel “St. Petersburg” reported that scientists have found out which products cause dependence on the refrigerator.

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90,000 Diagnosis of vitamin D and iron deficiency, family doctor consultation.

Reduced resistance to infection? Lack of strength? Are you suffering from fatigue? Muscle or Joint Pain? Are you depressed? Such signs are observed after a grueling winter, when the reserves of vitamin D and iron in the body are excised.The onset of spring is the best time to check the state of the body before more serious diseases begin! Today we offer a preventive examination of iron and vitamin D at the “Baltic American Clinic of Therapy and Surgery” in Vilnius at a special price.

Research by scientists shows that vitamin D is vital for the activation of the human immune system. The sun vitamin reduces the risk of not only the flu and colds, but also tuberculosis, diseases of the bones and colon, mammary glands and prostate, multiple sclerosis and others.In spring, the lack of vitamin D for the majority of the population is not surprising, since the main source of this vitamin is the sun.

In order to get a sufficient amount of vitamin D in the sun, it is necessary to stay for 10-15 minutes. per day without protective creams and open up to at least one quarter of the body surface. Due to the lack of sunlight in Lithuania, the lack of sunlight is compensated by simply eating more oily fish, liver, egg yolks, butter and other foods that contain vitamin D.It can be drunk as a fish oil supplement, but it is important not to exceed the norm because excess vitamin D can damage the heart, blood vessels, kidneys, and other damage. Therefore, it is necessary to know how much vitamin D is lacking in the body. Especially the examination for vitamin D (25 OH) should be performed by:

• pregnant women;
• patients with cancer;
• patients with high blood pressure;
• patients with cardiovascular diseases;
• diabetes mellitus;
• chronic autoimmune diseases;
• children and adolescents;
• over 65 years.

In spring, when there is a lack of vitamins, iron and a lack of sunlight, most people feel tired and lack of energy. But not always, fatigue, loss of strength, bad mood are symptoms of spring fatigue – often the cause of these diseases may be iron deficiency. One of the main symptoms of iron deficiency is physical and mental fatigue, hair loss, broken nails, dry skin, decreased immunity, memory loss, muscle cramps, and so on.

Thus, using this week’s offer, you have the opportunity to check your body for iron and vitamin D deficiencies.

After visiting the clinic, the following examinations will be performed:

– Vitamin D analysis
– Iron assessment
– Ferritin – Iron storage test. Only in this study allows a proper assessment of the amount of iron in the body and in advance to predict changes in blood cells, anemia.
– homocysteine ​​ – an indicator of deficiency of vitamins B6 and B12, as well as folic acid. With an increase in homocysteine ​​levels, a vitamin deficiency may be suspected.

The research includes:
• blood tests;
• family doctor’s consultations;
• prescribing treatment.

Price – 69 EUR / 238.24 Lt.

Registration is required.

Magnelis B6 – an established magnesium deficiency, isolated or associated with other deficiency states

Magnesium participates in the provision of the most important biochemical and physiological processes in the body, affects energy, plastic, electrolyte metabolism, participates in the work of about 300 enzymes.Magnesium deficiency increases the risk of developing cardiovascular, neurological, gastroenterological diseases, diabetes mellitus. Frequent manifestations of magnesium deficiency are: irritability, anxiety, chronic fatigue, sleep disturbances, headaches, cramps and muscle pain.

A good supply of magnesium to the body protects it from destructive stress. In just 10 minutes of stress, the daily amount of Magnesium is burned. And in pregnant women, magnesium deficiency aggravates the risk of miscarriage, therefore, magnesium and vitamin B6 preparations are widely used in obstetric and gynecological practice (in the complex therapy of miscarriage, for the prevention of gestosis).

• Magnelis B6 contains a complex of Magnesium lactate and vitamin B6, which ensures their easy absorption.
• Vitamin B6 increases the absorption of magnesium in the intestines, improves its entry into cells and accumulation in them.

Magnesium is involved in the activation of pyridoxine in the liver.

Ingredients: Magnesium lactate 470 mg (equivalent to 48 mg magnesium) + pyridoxine 5 mg

Indications for use

Established magnesium deficiency, isolated or associated with other deficiency conditions.

Q&A

Can I take magnesium supplement (Magnelis B6) during pregnancy?

According to the instructions for medical use, pregnancy is not a contraindication to the use of magnesium preparations. The decision on the duration of taking a preparation containing magnesium lactate 470 mg and pyridoxine hydrochloride 5 mg should be made by the attending obstetrician-gynecologist based on an assessment of your condition (for example, if there is an increased uterine tone in early pregnancy, higher doses are usually prescribed than in later stages if magnesium preparations are prescribed for the prevention of preeclampsia).

I am pregnant and my gynecologist prescribed me a magnesium preparation. Magnesium is known to relieve spasms, does it affect overall blood pressure? Is it possible to use magnesium at an initially reduced pressure, if it is prescribed by a gynecologist?

Magnesium does not have a direct hypotensive effect, therefore it is not contraindicated in the presence of low blood pressure. The need to take magnesium or other medications should be decided by the attending obstetrician – gynecologist and therapist after additional examination.

During pregnancy I have cramps in my legs. Is this related to magnesium deficiency?

The clinical manifestations of magnesium are often increased anxiety, irritability, increased uterine tone, leg cramps, sleep disturbances and many others. The phenomenon you are describing may be due to a magnesium deficiency, and taking magnesium supplements can help eliminate it. The question of the appropriateness of the use of magnesium preparations and dosages can be decided by your attending physician.

Hello. Will the magnesium preparation help to endure pregnancy? The past 2 pregnancies ended in labor at 36 and 38 weeks.

Due to the fact that magnesium is involved in the regulation of neuromuscular transmission, taking magnesium preparations helps to normalize muscle tone, including magnesium preparations are used with increased uterine tone. However, in late pregnancy, for the prevention of premature birth, the use of complex therapy is indicated, in some cases, hospitalization is indicated.In each case, the appointment of therapy is individual, so I recommend that you discuss this issue again with your obstetrician-gynecologist.

Good afternoon! The term is 23 weeks, from the first weeks I have been taking Magnelis B6. Now I wanted to start taking calcium as well. It is said to combine poorly with magnesium. What is the best interval to take these drugs?

In order to avoid the interaction of calcium and magnesium preparations, it is advisable to observe an interval between their intake of at least 6 hours, the following regimen of taking drugs is optimal: magnesium preparations in the morning, and calcium preparations – in the evening, before bedtime.

Can I take magnesium supplement during lactation?

According to the instructions for medical use of the drug Magnelis B6, magnesium penetrates into breast milk, therefore, the use of the drug during lactation and breastfeeding should be avoided.

Is there a need for a time interval between taking Magnelis and iron supplementation?

In order to avoid the interaction of iron and magnesium preparations (Magnelis B6), it is advisable to observe the interval between taking them at least 2 hours.

How can an overdose of magnesium affect the condition of the fetus?

Magnesium preparations during pregnancy are prescribed by the attending physician. When prescribing them, the clinical manifestations of a deficiency of this trace element and the characteristics of the course of your pregnancy should be taken into account, which allows you to avoid an overdose of magnesium. Usually, magnesium preparations are prescribed in prophylactic or therapeutic doses that do not exceed the daily requirement for magnesium (it is 400 mg, and significantly increases during pregnancy).

The new formula Magnelis® B6 forte (Magnesium + Vitamin B6) contains 2 times more magnesium and vitamin B6 ¹ .

• The first Russian analogue of the French drug with the highest concentration of Magnesium + B6! ²

• Single ³ large package # 60 *! Enough for a long time!

• Affordable cost!

Optimal formula for better mineral absorption and easy intake!

Composition

Magnesium citrate 618.43 mg (equivalent to 100 mg magnesium) + pyridoxine 10 mg.

Indications

Established magnesium deficiency, isolated or associated with other deficiency conditions, accompanied by symptoms such as irritability, minor sleep disturbances, gastrointestinal cramps, heart palpitations, increased fatigue, muscle pain and spasms, tingling sensation in the muscles. If after a month of treatment there is no improvement in the symptoms of magnesium deficiency, continued treatment is impractical.

Muscle Spasms: Overwork or Sodium Deficiency?

Translation – Julia Nesterova.

Both amateurs and professional athletes have a chance to encounter a phenomenon such as muscle spasms during training. So, according to statistics, almost 80% of people in the world have experienced a spasm of the calf muscles. It used to be thought that the cause of skeletal muscle spasms is excessive fatigue, overwork of muscle fibers. However, studies in the field of electrolyte balance have shown that the body responds in a similar way to a deficiency of certain ions that play a key role in maintaining water-salt balance.

Today it is believed that, depending on the characteristics of the body of a particular athlete and the training conditions, both of these types of muscle spasms can develop: caused by overfatigue of muscle fibers and spasms against the background of a deficiency of electrolyte ions. And if spasms of tired muscles are successfully eliminated by stretching, massage or cooling, then electrolyte spasms require completely different solutions. A similar situation exists with the prevention of muscle cramps – for both types of them, different exercises are required.

First, you need to decide on the terminology and area of ​​study.

Spasm is an involuntary tonic contraction of smooth or skeletal muscles, accompanied by severe pain. Most often, the term “spasm” is recognized as a synonym for the word “spasm”. However, it is believed that a spasm differs from a seizure in that it lasts longer. Other specialists also adhere to the point of view that, when speaking of muscle spasms, one should bear in mind only tonic cramps, in which there is a slow muscle contraction for a certain period of time.Separately, clonic cramps should be distinguished, which are not muscle spasms and which are characterized by a rapid change in states of relaxation and contraction, which is expressed in involuntary twitching and a constant change in muscle tone. In this article, we will only talk about tonic spasms (convulsions).

Muscle spasms: the theory of overwork

Controlling the position of the body in space and controlling the work of muscles are carried out using a variety of proprioceptors – sensory receptors.In particular, each striated muscle is equipped with special receptors – muscle spindles. They are located inside the muscle parallel to the normal (extrafusal) muscle fibers. Each muscle spindle is made up of different types of intrafusal muscle fibers. It is approached by blood vessels and nerve fibers: one type Ia afferent fiber and one or more type II afferent fibers, collectively representing the afferent innervation system: from the periphery of the body to the central nervous system (CNS).The system of efferent innervation (from the central nervous system to the periphery) of the muscle spindle is made up of gamma motor neurons. The purpose of the muscle spindle is to inform the central nervous system about the mismatch between the stretching of extrafusal and intrafusal muscle fibers, which allows you to control muscle contraction.

Human tendons from excessive stretching are protected by other proprioceptors – the Golgi tendon organs. Most of them are located at the junction of tendons with muscles. The Golgi tendon organs are located sequentially in relation to the muscle and are innervated by afferent neurons Ib.Some of them are associated with muscle spindles and work in conjunction with them.

The Golgi tendon organs respond poorly to passive muscle stretching. They are mainly focused on controlling tendon stretching while actively contracting skeletal muscles. This changes the position of the collagen fibers attached to the muscle fiber. This leads to deformation of the nerve endings located in the Golgi organ, and, accordingly, to a change in the conductivity on their membranes – that is, to the formation of a generator potential.The amplitude of the potential depends on the initial state of stretching and on the frequency of stimulation of the fiber.

The generator potential propagates along the nerve fiber and initiates an action potential (presumably in the area of ​​Ranvier’s interception), with the help of which the inhibitory neurons of the spinal cord are excited. These neurons, directly or indirectly, form synapses with several types of motor neurons, which allows you to turn off muscle contraction at the right time and avoid overstretching.Thus, the change in muscle length is controlled with the help of muscle spindles, and the level of their tension is controlled with the help of the Golgi tendon organs.

With intense physical activity, accumulating fatigue, improper posture, shortened muscles, the work of proprioceptors can be disrupted, which leads to the development of muscle spasms. According to one of the hypotheses, as a result of intense physical exertion, the afferent activity of the muscle spindle significantly increases.This leads to a limitation of the inhibition processes triggered by the Golgi tendon organs. As a result, the control system for alpha motoneurons, which innervate the muscle fibers of the skeletal muscles, is disrupted. That is, the mechanism designed to inhibit the processes of muscle contraction in response to physical overstrain ceases to work.

Protection of muscles against fatigue

As noted above, muscle spasms caused by fatigue are relieved by massage, passive stretching, active contraction of antagonistic muscles, or cooling of the muscles that are cramped.An effective measure of recovery is to reduce overall exercise intensity and stress on problem muscles.

Preventive measures are to reduce the intensity and duration of the competition. Additional exercises should also be included in the training process to improve muscle blood supply and elasticity – progressive fitness techniques and stretching exercises.

Other measures to prevent muscle cramps include adjusting training equipment (such as a bicycle seat), choosing your shoes carefully, and using relaxation techniques.

Muscle Spasms: The Sodium Deficiency Theory

The reason for the so-called heat cramps that occur during prolonged intense physical exertion is the active sweating of an athlete. Together with sweat, the body loses sodium chloride. It should be noted that sodium is the main extracellular electrolyte. More than 60% of all sodium in the body is involved in metabolic processes. Of this amount, 70% of sodium salts are found in the extracellular fluid, and 30% in cells.At the same time, the concentration of sodium ions in the extracellular fluid is 10 times higher than their content inside the cells.

The body of a healthy person is sufficiently adapted to prolonged and heavy loads. Even after 3-4 hours of continuous physical activity, the concentration of sodium ions in sweat remains quite high, although the deficiency of sodium and water throughout the body gradually increases. The body’s resistance to stress is explained by the activity of the sympathetic nervous system and the work of the sweat glands.

However, with prolonged loads during competitions, long-distance races, matches or long hours of training, when the loss of sodium ions with sweat begins to exceed the intake of salt from the outside, a deficiency of exchangeable sodium develops. When its level falls by 20-30%, severe muscle cramps develop. The tendency to seizures is determined by the rate of sweating, the concentration of sodium ions in sweat, which ranges from 20-80 mmol / l, as well as the athlete’s nutrition during exercise.

Together with sweat, the body also loses other ions involved in maintaining electrolyte balance. At one time it was believed that some of them – calcium, potassium, magnesium – and are the cause of muscle cramps during or immediately after intense physical activity. However, recent studies undeniably indicate sodium ion deficiency as the main factor in the development of electrolyte seizures.

With the active release of sweat, water from the intercellular (interstitial) space moves into the blood vessels (intravascular space).With prolonged exertion, the volume of intercellular fluid decreases – and this continues for some time after the end of the workout, since the perspiration continues until the body temperature drops to the pre-workout level.

The increased concentration of sodium ions in the sweat of an athlete is associated with a delay in the flow of water from the extracellular space into the plasma. The more a person sweats, the more difficult it is for the body to compensate for the loss of moisture. Athletes with low sweating but high sodium concentration in their sweat develop heat cramps due to sodium deficiency only with prolonged physical exertion.In athletes with the same sodium concentration in sweat, but with increased sweating, the decrease in plasma volume occurs faster, which means that seizures develop in a shorter time. These athletes are called “salty sweaters” and are at risk of developing muscle cramps.

The mechanism for the development of seizures is based on a change in the concentration of individual ions and molecules, which leads to hyperexcitability of some neuromuscular synapses, for example, in the quadriceps or in the hamstring muscles.With a decrease in the water content in the extracellular space, the concentration of such components as acetylcholine and electrolyte ions increases, which can provoke the formation of a nerve impulse.

Studies have shown that submaximal and maximal exercise increases the concentration of extracellular potassium to the level of stimulation of some nerve endings. Similarly, an increase in sodium concentration increases the likelihood of action potential formation by lowering the depolarization threshold.Thus, alpha motoneurons are activated and, as a result, muscle spasm develops. And the more water moves from the extracellular space to the intravascular space, the higher the risk of potential formation on nerve endings and postsynaptic membranes. As a result, “jumping” spasms spreading through the tissues will be observed, affecting different groups of muscle fibers and ligaments. In this, electrolyte cramps differ from muscle spasms caused by fatigue – the latter are always clearly localized.

With increasing physical exertion, heat cramps begin with small muscle contractions that may go unnoticed by the athlete. However, these subtle muscle spasms are a sign that in 20-30 minutes they will be replaced by severe and debilitating muscle cramps. Most often, fasciculations (involuntary contractions of individual bundles of muscle fibers) appear in the legs. This is due to the increased outflow of extracellular fluid in the most active muscle groups.

A number of researchers are guided in their observations only by the concentration of electrolyte ions in the blood serum. It is argued that muscle spasms are not associated with sodium deficiency in the body. But, as follows from the above, one cannot talk about the concentration of exchangeable sodium, based only on its content in the blood of an athlete. At a minimum, the concentration of sodium in his sweat should be measured to assess the loss of electrolyte ions and compared with compensatory sodium intake.

Protection of muscles against heat (electrolyte) cramps

Since the body loses water when sweating is excreted, it is logical, first of all, to deal with its replenishment – rehydration. But with rehydration, the fluid first enters the blood plasma. If an athlete drinks ordinary water or water with a low salt content, then the clearance of osmotically free water increases – the rate of excretion of diluted (hypotonic, that is, containing few ions) urine by the kidneys.The volume of extracellular fluid remains insufficient, despite the fact that the athlete has quenched his thirst and no longer wants to drink. Moreover, there is an increase in urine production, which is deceptively perceived as successful rehydration of the body and restoration of metabolic processes, although in fact the athlete’s body is still experiencing a lack of fluid.

This means that at the first signs of muscle cramps or with prolonged and even low-intensity exertion, the athlete should receive a liquid with a high salt content: 3.0 g of salt in 0.5 l of a carbohydrate-electrolyte drink is thoroughly mixed and consumed immediately or within 5-10 minutes.

Massaging and ice on the area of ​​the spasmodic muscle helps to relax it and reduce discomfort while waiting for the saline solution to take effect. It usually takes a few minutes to change the plasma sodium concentration.

Practice shows that after drinking such a highly salted fluid, athletes can quickly return to training and exercise effectively for another hour – provided that with longer training they receive additional fluid with a lower salt content.

The efficient and quick recovery with the saline solution confirms the electrolyte theory of muscle cramps: if overworked, continuation of the training process would be impossible. Research also shows that potassium, calcium, or magnesium supplements do not provide relief from heat cramps.

After training, the deficiency of water and electrolytes in the body must be completely eliminated. Athletes with excessive sweating can lose more than 2.5 liters of fluid per hour and, accordingly, up to 2500 mg of Na +.When training several times a day or during tournaments with short breaks between competitions, the usual diet does not avoid water and electrolyte deficiencies, especially if the athlete is forced to adhere to a low-salt diet. These athletes should drink saline prophylactically at regular intervals. If NaCl tablets are used instead of salt, then at a dosage of 1 g, three tablets should be dissolved in one liter of water.

It should be added that to prevent electrolyte spasms, you cannot simply drink more water.Rather, on the contrary, you should reduce the amount of water consumed without salt or with a low electrolyte content. And the need for use and the amount of saline solution is determined individually. And the best way to do this is based on the athlete’s sweat sodium concentration. This is the only way to achieve the most complete, effective and timely dehydration of the body.

Conclusions

So, in order to choose the right measures to restore muscle performance in case of muscle spasms, it is necessary to determine what kind of cramps are in question.

Localized cramps, persistent, asymmetrical, relieved with massage and stretching, are most likely caused by muscle fatigue and fatigue.

If the convulsions developed gradually, over a long period, starting with microconvulsions of various muscles, then we are talking about thermal (electrolyte) spasms. This is also confirmed by profuse sweating or traces of salt on the athlete’s clothing, as well as other signs of dehydration.

It is important to remember that an athlete can experience both types of seizures at the same time.In this case, it is necessary to use therapies for both fatigue cramps and heat cramps.

Source: https://journals.lww.com/

Strengthening the body with vitamins and minerals

For normal functioning, our body needs a lot of nutrients – vitamins and minerals. The main source of their intake in the body is food. It is believed that a healthy adult can provide the body with the necessary components and strengthen the immune system if the diet is varied and balanced.

A balanced diet rich in whole grains, vegetables, fruits, healthy fats and other nutritious foods is a great way to get vitamins and minerals.

Vitamin D. Vitamin D, or calciferol, is in the first place among agents for strengthening the immune system. Its production occurs in the skin under the influence of ultraviolet radiation in all adults. But in the winter season, when there is little light, the body does not have enough calciferol. Due to hypovitaminosis, immunity decreases, calcium absorption worsens, and osteoporosis may develop.In children, a lack of vitamin leads to rickets. The functions of vitamin D are different. Vitamin D is used to reduce age-related changes in tissues, prevent such serious diseases as Alzheimer’s disease, various types of dementia and diseases that destroy the nerve sheath, conditions of muscle weakness, etc. You can increase the calciferol content with fish oil by consuming large amounts of wild-raised marine fish, eggs (yolk), dairy products, seaweed, caviar, corn oil, and some types of forest mushrooms.The highest content in salmon and cod liver. Adults can use complexes that contain cholecalciferol and calcium to improve immunity and maintain bone mineral density.

Group B vitamins Group B vitamins include several types of substances. It has been proven that vitamins B2, B6, B12 provide an increase in immunity. They can be obtained from animal products: milk, eggs, liver, cereals, legumes, nuts, meat, seafood, potatoes.The effect on immunity is the ability to improve antimicrobial protection, increase the production of T and B-lymphocytes, which fight pathogenic microorganisms. Beautiful and healthy skin, normal vision, in combination with B9, it improves the processes of hematopoiesis and stimulates the formation of adenositriphosphoric acid – “gasoline” for the work of cells.

Vitamin E (tocopherol). An effective way to get your daily dose of tocopherol is to eat seeds, nuts and vegetable oils every day.But the need for vitamin increases the large amount in the diet of polyunsaturated fatty acids, which are found in sea fish and seafood. Strengthening the immune function with tocopherol occurs by increasing the antioxidant protection of the cell membranes. It enhances the body’s ability to withstand the destructive effects of harmful environmental factors, viruses. This vitamin helps boost the production of antibodies and also blocks the proliferation of tumor cells. Most often, its effect is enhanced by ascorbic acid and retinol, which together form an antioxidant complex.

Vitamin C (ascorbic acid). When the first signs of a cold appear, ascorbic acid, or vitamin C, helps to quickly strengthen the immune system. It can be found in most plant foods: sauerkraut, currants, spinach, bell peppers, tomatoes, rose hips, citrus fruits, persimmons. But ascorbic acid is destroyed when heated to 60 ° C, therefore thermally processed food, tea is no longer able to support the immune system. A good way is to use ready-made preparations in which the dosage of the active substance is precisely known.Vitamin C enhances the production of all types of antibodies, increases the activity of macrophage cells, which absorb foreign microorganisms and dangerous substances. It helps to strengthen the vascular wall, normalizes metabolic processes in the liver and neutralizes toxins in it.

Vitamin A. Studies have shown that retinol, or vitamin A, enhances the synthesis of interleukin proteins. They stimulate the division of T-lymphocytes. These cells are active participants in immune responses, they identify and destroy viruses and bacteria, and fight tumor cells.The use of retinol preparations can increase resistance to infections, accelerate recovery and provide antioxidant protection.

Retinol can be found in common foods. It is found in large quantities in carrots, eggs, cod liver, milk and butter. There is a lot of it in sage, basil, paprika and hawthorn.

Minerals play a huge and varied role in the body, including healthy growth and development, transportation, regulation of heart rate, strengthening of strong bones, and proper functioning of the nervous system.The following five essential essential minerals are found in abundance in the human body.

Calcium (Ca) is the most abundant mineral in the body. The role of calcium in the body. Calcium is essential for blood clotting, the action of certain enzymes, and control of the passage of fluid through the cell walls. It is also important for normal heart function and muscle contraction. Symptoms of calcium deficiency include weak bones, stunted growth, nervous irritability and muscle sensitivity.
Good sources of calcium: Green leafy vegetables such as broccoli and kale, seeds, nuts, dates, oranges, and tofu. Despite the high calcium content, dairy products are acidic, so they are not a good source.

Phosphorus (P) is found in bones, teeth, protoplasm and nucleus of every cell. It is used in more bodily functions than any other mineral. Phosphorus is used for the formation of healthy bones and teeth (in combination with calcium), for the assimilation of carbohydrates, fats and proteins, and to build nerve and brain cells.
Symptoms of phosphorus deficiency: poor bone and dental development, mental fatigue, feeling of depression as a result of depleted nervous energy.
Good sources of phosphorus: coconut, green leafy vegetables, pears, apples, avocados, dates, carrots, rice, oats, fish, legumes.

Potassium (K) regulates transport to and from cells, including the removal of toxins and delivery of nutrients, regulates heart rate, tissue elasticity, promotes healing, promotes proper liver function, and regulates nerve and muscle activity.
Symptoms of potassium deficiency: poor muscle control, poor digestion, liver problems, slow healing of ulcers.
Good sources of potassium: Grains, most fresh fruits and vegetables, bananas, papaya, fish, legumes, nuts and seeds.

Sodium (Na) with potassium regulates metabolism inside and outside cells, helps maintain water balance, is required for the production of digestive juices; helps to eliminate carbon dioxide, helps the proper functioning of the nerve.Sodium deficiency symptoms include muscle cramps, nausea, indigestion, arthritis, rheumatism, gallstones and kidney stones. Good sources of sodium: seeds, strawberries, melon, sea asparagus, fish, natural salts. Note that sodium chloride (refined table salt) is a poor source of sodium and is toxic to the body.

Magnesium (Mg) is essential for more than 300 biochemical reactions, supports normal nervous and muscle function, a healthy immune system, and carbohydrate metabolism.
Symptoms of magnesium deficiency: poor complexion, palpitations, irritability, indigestion, soft bones.
Good sources of magnesium: nuts (especially walnuts and almonds), cereals, spinach, fish.

Svetlana Zagortseva, valeologist
Head of the Department of Information Support

of the Public Health Department
of the Gomel Regional CGE and Healthcare Department

90,000 first aid – Stamina Back and Joint Health Center

Most people who play sports or travel often have experienced muscle spasm at least once.Such symptoms make themselves felt with acute pain sensations and can last long enough.

Let’s figure out how to behave and how to quickly stop an attack of muscle spasms for an athlete or traveler when there are no medicines and a specialist nearby.

Why do muscle spasms occur

Travelers and athletes are most susceptible to muscle spasms due to excessive physical exertion: muscle fatigue accumulates, which provokes spasms, accompanied by acute pain syndrome.

If the athlete ignores the warm-up and stretching after the workout before starting the workout, the risk of unpleasant consequences will greatly increase. Other causes of muscle spasm include:

• Extreme weather conditions, such as extreme temperatures during exercise or climbing a mountain in the rain

90,082 mechanical damage;

90,082 injuries that can affect groups of compensating muscles previously received;

• unhealthy diet, drinking alcohol on the eve of a workout or hike;
• taking certain medications;
• Incorrectly fitted shoes that restrict movement.

Muscle spasms can occur due to circulatory disorders, metabolic disorders, and even due to a lack of vitamins.

We recommend that everyone who has been diagnosed with diseases of the musculoskeletal system, before starting sports or staying on long hikes, be sure to consult and obtain permission from a specialist.

First aid in case of muscle spasm

How to recognize a muscle spasm? The first and most important symptoms are acute pain sensations and a feeling of stiffness in a certain part of the body.It is necessary to immediately take a comfortable position in which the disturbing part of the body will be in a relaxed state, and then provide first aid:

• in case of pain in the calves, it is necessary to pull the big toe towards you: this will allow the muscles to stretch, the spasm should weaken and after a short period of time stop;
• with a spasm of the thigh muscles, it is necessary to bend the leg at the knee and stretch forward, while trying to draw the legs to the buttocks as much as possible;
• Sharp muscle pain in the abdominal area is relieved in the supine position: stretch your arms forward and stretch back behind them;
• for any spasms, it is important to immediately stop any physical activity;

After first aid, do not continue training, it is better to stay at rest.If the muscle has become hard, then you need to stretch it, and in the future you can apply an elastic bandage.

What to do after the spasm has passed

After relief of painful sensations, it is important to limit any stress. A relaxed muscle requires 15-20 minutes of rest, otherwise the spasm may recur again. If possible, drink water – quite often dehydration becomes the cause of painful muscle contractions. This is especially true for travelers on a long hike.

If muscle spasms occur regularly and often, accompanied by painful cramps, we recommend that you seek the advice of a specialist. Such manifestations may indicate the development of other diseases that require medical supervision.

Prevention and treatment of muscle spasms at the Stamina center in Kiev

The best way to deal with any such problem is through competent and timely preventive measures. To reduce the risk of muscle cramps, we recommend following very simple rules:

1. It is especially important for athletes to warm up correctly before any workout in order to warm up muscles and joints.
2. It is useful for travelers to stretch during their breaks. After hard transitions, this will help to relax all muscle groups that have been involved.

If you play sports, love travel, or regularly experience muscle spasms in everyday life, we recommend visiting our Back and Joint Health Center for a specialist examination and consultation. We help patients to reduce their risk and forget about muscle spasms through training on special medical equipment, gentle osteopathic techniques and therapeutic massage.This approach deeply affects the tissues, improves blood circulation, and also relaxes tense muscles and returns them softness and elasticity, allowing not only to remove the symptom, but also to prepare the body for stress.

These simple rules and a personalized treatment approach will help you not to worry about unexpected muscle spasms at the most inopportune moment.

Vitamin therapy

Vitamins are substances without which human life is impossible. However, even a complete diet, which includes a large amount of fresh fruits and vegetables, cannot provide us with the necessary amount of vitamins.This is due to a number of reasons, the description of which would take more than one page. Let’s name only the main ones: fruits and vegetables do not contain the whole complex of vitamins in the quantities necessary for a person; during storage and cooking, a significant part of them is destroyed. In addition, an unfavorable environmental situation, significant physical and psycho-emotional stress, various diseases, prolonged use of antibiotics can significantly increase the need for vitamins.

When the body does not receive the required amount of vitamins for a long time, the phenomenon of vitamin deficiency develops, which, depending on the severity, have the character of hypo- or avitaminosis.The most often observed is the so-called subnormal supply of vitamins, which is not accompanied by a vivid clinical picture of vitamin deficiency, but nevertheless has a negative effect on the general condition: the state of health worsens, the body’s resistance to infectious diseases and working capacity decreases.

AGE DISEASES

Symptoms: attacks of dizziness, imbalance, a feeling of exhaustion, weakening of memory and attentiveness, anxiety, decreased performance.
Causes: metabolic disorders, decreased lung and heart function, oxygen starvation, lack of nutrients.
How vitamins can help. Vitamin E is the most important protective factor for brain and nerve cells. It prevents the destructive process in which neurons in the brain die and seals are formed from dead waste and oxidized cholesterol. Vitamin A protects the mucous membranes, vitamin C strengthens the walls of blood vessels and makes them smoother, eliminating vein diseases and improving blood circulation.
Our advice. In the morning before breakfast, take a tablespoon of vegetable oil (contains a lot of vitamin E). Drink fresh squeezed lemon juice (vitamin C) twice a day. Serve dark green vegetables, salad, or carrots once a day.

EYE DISEASES

Symptoms: weakening of visual acuity, redness of the eyelids, burning and itching in the eyes, lack of tear fluid.
Reasons: dry air, draft, harmful substances, stress, too long stay at the TV screen.
How vitamins can help. The eyes require five times more vitamins A, C and E than any other organ. Therefore, this sense organ has a particularly rich and extensive network of the finest blood vessels. Thus, it is supplied with a large amount of essential nutrients. But even this is not enough for nature. Through the lacrimal fluid, vitamins A, C and E enter the eye, protecting it from free radicals.
Our advice. Eat fresh fruit three times a day (1 apple, 1 kiwi, southern fruits), when preparing meals, use only fresh vegetable oil to cover the vitamin E deficiency.To meet the need for vitamin A, you must take fish oil.

Bloating

Symptoms: distended abdomen, flatulence, intestinal colic.
Causes: Eating foods that cause bloating (legumes, cabbage, black bread), low acidity of gastric juice, poor chewing of food, bile deficiency, consumption of drinks containing carbon dioxide.
How vitamins can help. B vitamins – essential for maintaining muscle tone in the gastrointestinal tract.They normalize appetite and digestion. Vitamin A – protects the sensitive mucous membranes of the stomach and intestines from drying out and restores their functions. At the same time, the mucous membrane of the stomach again begins to produce a sufficient amount of gastric juice and enzymes, preventing putrefactive processes in the intestines.
Our advice. Take a vitamin B complex daily, in the form of brewer’s yeast. Increase your intake of vitamin A, which vegetables are especially rich in (the greener the better).There are a lot of carrots, add vegetable oil to salad and vegetables. B vitamins and vitamin A normalize the functions of the gastrointestinal tract.

BLOOD CIRCULATION DISORDERS

Symptoms: varicose veins, hemorrhoids, leg edema, cold limbs, dizziness attacks.
Reasons: in the arteries with their elastic walls (through them the blood from the heart disperses throughout the body) deposits are formed – most often from calcium and cholesterol crystals, which causes narrowing of the blood vessels.Veins with weaker walls (through which blood flows to the heart) dilate when there is a lack of nutrients. Small venous valves do not do their job well, and there is a reverse flow of blood, forming sinuses and vermiform branches due to excess pressure. In addition, blood enters the surrounding tissues through the thinned vein walls.
How vitamins can help. Bioflavins, which give the berries a blue-violet color, together with vitamin C, strengthen the walls of blood vessels.In the arteries, a form of vitamin C dissolves the dangerous calcium phospholipids that are circulating in the blood and tend to accumulate. When they interact in the blood and on the inner walls of blood vessels, calcium ascorbate and sodium phospholipids are formed. Both of these substances are easily excreted in the urine.
Our advice. Several times a day there are blue and red fruits and berries, as well as citrus fruits, apples, apricots, etc. Instead of rice and pasta, it is more common to serve buckwheat, which is very rich in bioflavin, a routine that strengthens the capillary walls in plants.Additionally, take up to 3 grams of vitamin C (from a pharmacy), preferably sodium ascorbate, not ascorbic acid. Once a day, prepare a grout from self-milled wheat grains, which contain a large amount of zinc, which is necessary to strengthen the walls of blood vessels. To avoid circulatory disorders, you need to eat citrus fruits, apples and apricots every day.

Diarrhea

Symptoms: pain and cramps in the intestines, frequent watery stools.
Causes: stress, overexcitation, infections, inflammation of the small intestine, food allergies, deficiency of enzymes, especially necessary for the digestion of carbohydrates.
How vitamins can help. Niacin (vitamin B 3) stimulates the production of hydrochloric acid in the stomach, strengthens the autonomic nervous system and normalizes bowel function. Vitamin A helps with diarrhea caused by inflammation and infections, strengthening the immune system and the intestinal mucosa.
Our advice. Eat foods containing a large amount of so-called ballast substances. They absorb gastric juices containing pathogenic bacteria, decay and fermentation products, and remove them from the body. Particularly effective help in such cases is provided by fruits and vegetables containing a lot of pictin – apples, citrus fruits, carrots, tomatoes, as well as potatoes (be sure to eat unpeeled!). Pectin together with water forms a colloid that covers the intestinal mucosa with a protective film.For the intake of niacin, it is necessary to eat sprouted wheat grains or brewer’s yeast. To restore the immune defenses of the mucous membranes, a two-week course of fish oil treatment is recommended. If diarrhea is combined with fever, it is necessary to consult a doctor.

ECZEMA

Symptoms: rash on the skin that causes itching and burning, sometimes with watery discharge and redness.
Causes: caused by bacteria or allergic factors.There are eczema caused by inadequate protein absorption. In this case, undigested and perishable proteins are excreted from the body through the skin. All eczema are of a different nature and therefore their treatment is individual. But most of them are caused by food allergies associated with low acidity of gastric juice. Most eczema sufferers have high levels of antibodies in their blood, indicating an allergy. At the same time, white blood cells (defenders of the immune system) often have painful changes and do not provide the body’s defense against bacteria that tenderly multiply in the skin tissue.
How vitamins can help. Vitamin A is the most effective means of protecting the skin from infections. Eczema is difficult to treat, therefore, to be successful, it is necessary to create an increased concentration of vitamin A in the blood. The best home remedy is fish oil. The substances contained in it can restore the dry, shriveled and keratinized intestinal mucosa, increase its total weight by 15 percent and thus significantly improve its protective properties to resist food allergies.Vitamin E, which protects fatty acids from oxidation, will not cure eczema, but it will counteract its spread.
Our advice. Buy fish oil in the pharmacy. Eat a cup of wholemeal grout daily. The zinc contained in it not only helps to release vitamin A from the liver, but in itself is the best remedy for skin diseases. For cooking (such as salads), use unrefined vegetable oil that is high in vitamin E.Fish oil and wholemeal grout can help relieve eczema.

COLD

Symptoms: inflammation of the mucous membrane of the throat, hoarseness, fever, cough, runny nose, pain in the limbs and increased fatigue.
Reasons: viral infection against the background of a weakened immune system as a result of hypothermia (dampness, cold, draft, etc.).
How vitamins can help. The best prophylactic against colds is vitamin C, the molecules of which penetrate the white blood cells and make them invincible against viruses and bacteria of all kinds.At the same time, bioflavins increase the effectiveness of vitamin C tenfold. Vitamin A “specializes” in providing immunity to the mucous membranes (eg, throat, nose, mouth) often prone to infections.
Our advice. Fresh juice of 1 lemon is enough to provide the body with a daily dose of vitamin C. To meet the need for vitamin A, you need to eat dark green vegetables (spinach, broccoli), lettuce, carrots or other yellow, red and green vegetables once a day …If the cold is already in full swing, then even vitamins will not be able to help right away.

INCREASED FATIGUE

Symptoms: constant sleepiness, a state of weakness, indecision, sensitivity to weather changes, irritability, nervousness and insomnia.
Causes: The most common cause of this ailment is the concentration of sugar in the blood (a new “fashionable disease” – hypoglycemia).
How vitamins can help. When your blood sugar is too low, your brain and nerve cells are not supplied with enough energy.The consequence is that they switch their work to an economical mode, which causes increased fatigue and nervousness. The best way to increase the concentration of sugar in the blood is B vitamins, in combination with the trace element chromium (all this is found in brewer’s yeast).
Our advice. Take brewer’s yeast every day and avoid sugar, sweets and sugary drinks, and flour products. Only complex carbohydrates are recommended (products from unrefined wheat grains, unprocessed rice, vegetables, potatoes).

FEMALE DISEASES

Symptoms: absence or irregularity of menstruation, weak libido, hardening in the chest, urinary retention, irritability, depression.
REASONS can be very different. Most often these are hormonal changes and low blood sugar concentration.
How vitamins can help. Vitamin B6 (pyridoxine) in most cases relieves the manifestations of premenstrual syndrome. But this vitamin is ineffective in isolation.Its action is activated by vitamin B2 (riboflavin). Vitamin E helps to avoid hardening in the breasts. Women with premenstrual syndrome often have low blood magnesium levels, leading to irritability and a high sensitivity to pain.
Our advice. To consume B vitamins in combination. A week before menstruation, additionally take magnesium tablets, and in addition, once a day – a tablespoon of vegetable oil (contains vitamin E).Vitamins B6 and B2 are especially useful for women. They help with irregular periods, hardening in the chest, urinary retention and depression.

FORGETTING

Symptoms: absent-mindedness, difficulty in perceiving educational material, inability to remember events in a certain period of time.
REASONS. Most often it is the atrophy of the thinly branched endings of the brain cells and nerves. Insufficient glucose supply to brain cells.
How vitamins can help. To refresh memory, B vitamins are needed – choline and inositol, as if created by nature specifically for this purpose. The complex of other B vitamins will help normalize digestion and absorption of carbohydrates, thereby improving the supply of glucose to brain cells.
Our advice. Carry out a monthly course of treatment with lecithin, which contains large amounts of choline and inositol. To provide glucose, it is enough to eat a cup of grout from hand-milled grains once a day, which contains a sufficient amount of B vitamins.It is recommended to exclude sweets from the diet.

PAIN IN THE JOINTS

Symptoms: Constant pain in the joint capsules, most often in the shoulder joint.
Reasons: injuries (bruises). Cartilage wear due to a large one-sided load, rheumatic inflammatory processes (including due to hypothermia, dampness, drafts).
How vitamins can help. Vitamin E is effective in bone tissue atrophy, and also has the ability to stimulate the reproduction of cartilage cells.At the same time, it closely interacts with vitamin C, strengthening the sulfur-containing proteins in the cartilage. Vitamin C, as well as vitamins A, B6 and the trace element zinc activate protein synthesis in cartilage tissues.
Our advice. Carry out a four-week course of treatment with vitamins C (2-3 grams of ascorbic acid daily) and E. Brewer’s yeast is indispensable to fill the lack of vitamin B6 and zinc. The daily diet should be rich in green, yellow and red vegetables rich in vitamin A. It is recommended to cook well-mashed carrots with the addition of a small amount of fat.For joint pain, you should pay attention to vitamins C, E, B6 and A.

HEMORRHOUS

Symptoms: itching in the anus, bleeding, pain, induration in the anal region.
Causes: Weakened veins, increased stress on blood vessels when straining (in many cases caused by constipation), pregnancy.
How vitamins can help. Vitamin C and bioflavins, especially rutin, which are rich in buckwheat, give the vein walls strength.(The weakening of blood vessels is most often explained by a lack of vitamin C.) Substances that are found in blue and purple berries increase muscle tone in veins and protect vascular cells from atrophy and destruction.
Our advice. To carry out an enhanced two-week course of treatment with bioflavins and vitamin C, which will stop the development of hemorrhoids and the process of thickening of the veins. Eat as many fresh fruits as possible, preferring such as kiwi, lemons, grapefruits, oranges, currants, etc.p. Citrus fruits must be eaten whole to ensure the intake of bioflavins, which are contained in the pulp of citrus fruits. Additionally, take ascorbic acid purchased at the pharmacy (2-3 grams daily).

THROAT PAIN

Symptoms: burning and shortness of breath, dry throat, pain when swallowing.
Causes: Inflammation of the larynx and nasopharynx due to a viral infection.
How vitamins can help. Vitamins A and C have a strong antiviral effect and are an effective means of preventing almost any viral infection.At the same time, vitamin A? Specializes? on the mucous membrane of the larynx, and vitamin C enhances the effectiveness of white blood cells – the guardians of our immunity. If the inflammation of the larynx has gone far, then with the help of vitamins and other nutrients alone, it cannot be cured.
Our advice. Prevent illness by regularly consuming fresh fruits, and in the autumn and winter months – fish oil, which contains a lot of vitamin A. If inflammation of the larynx has already begun, you should drink diluted vegetable juices, light soups, herbal tea.Observe rest. Heat (including increased body temperature) promotes healing. Viruses die faster when the temperature rises, so heat during illness performs a natural protective function.

ALLERGY (HAY FEVER)

Symptoms: Watery, reddened eyes, continuous sneezing and headaches.
Reasons: Allergic hypersensitivity to pollen from flowering grasses and trees, as well as dust, molds, mites, etc.p.
How vitamins can help. The main? Culprit? allergies – histamine. Molecules of this substance in large quantities enter the bloodstream when, for example, plant pollen provokes an immune response. The consequences of this are obvious: vasodilation, fluid secretion from small vessels, reddening of the skin (the same process in the brain leads to headaches). This process intensely affects the mucous membranes of the nasopharynx, runny nose and sneezing begin. Vitamin C controls the concentration of histamine in the body and breaks down its excess into neutral acids.
Our advice. Before spring blooming, take vitamin C vigorously for 4-6 weeks. If possible, eat fresh fruit and additionally take 1 gram of ascorbic acid twice a day. If in the spring before the beginning of flowering of plants there are fresh vegetables three times a day and additionally take one gram of ascorbic acid twice, you can avoid allergies.

LUMBAGO

Symptoms: sudden onset of severe pain, usually in the lower back muscles, involuntary muscle hardening.Bending and walking are usually accompanied by severe pain.
Reasons: the attack is often preceded by hypothermia. With awkward movement or heavy lifting, the vertebrae are displaced.
How vitamins can help. Vitamin C, an essential nutrient for our skeletal system, speeds up the healing process, relieves pain and strengthens the back muscles. It is essential for the synthesis of keratin, a muscle vitamin that supplies energy to muscle cells. That is why the first symptoms in patients with scurvy, caused by a lack of vitamin C, are bleeding from the gums and muscle weakness.Sometimes treatment with vitamin C relieves the patient from vertebral surgery.
Our advice. In addition to the usual treatment (improvement of blood circulation, massage, heat, compresses, etc.), four times a day, take one gram of ascorbic acid (vitamin C). For an upset stomach, the dose can be halved.

COUGH

Symptoms: dry or hoarse cough, chest pain, fever.
Causes: Formation of mucus as a defense against viral infection.
How vitamins can help. In a severe attack of coughing, viruses and bacteria are expelled from the body at the speed of a bullet. For treatment, warmth, rest and plenty of drink are prescribed. If the cough is accompanied by hemoptysis, fever, or lasts more than eight days, you should see a doctor. The best preventive measures are vitamins A and C, which strengthen the immune system and make the mucous membranes more resistant to bacteria and viruses.
Our advice. At the beginning of the rainy autumn and winter months, treat with fish oil (2-3 weeks). Also, eat more fresh fruits, salads and vegetables. To protect against coughing, it is necessary to take a course of treatment with fish oil and eat more fruits, salads and vegetables.

WEAK IMMUNITY

Symptoms: a feeling of discomfort throughout the body. Each deterioration in well-being can be the result of lowered immunity.
Reasons: lack of nutrients, especially vitamins.Because of this, the immune system, consisting of the pineal gland, lymphatic system and white blood cells, cannot successfully fight off pathogens (viruses, bacteria, fungi, etc.).
How vitamins can help. Carotenes, from which vitamin A is synthesized, and vitamin E are the best protection of pineal gland cells. The higher the concentration, the more successfully this white blood cell-producing immune organ is able to fight microorganisms. The spleen also produces protective bodies and must be protected from harmful substances by antioxidants such as vitamins A, C and E.Vitamin C improves metabolism and protects white blood cells from many enemies. It also increases the amount of interferons, the body’s protective substances.
Our advice. Regular consumption of tomato juice increases the concentration of carotenes in all cells. As for vitamin E, its deficiency in the body is easy to overcome if you take a tablespoon of vegetable oil daily (in pure form or in salads). In addition, you need a lot of fresh fruit (vitamin C).Other important bio – substances for the immune system: zinc (in unrefined grains, brewer’s yeast) and selenium (in unrefined grains, meat, garlic, brewer’s yeast, and also in fish, although in this case it is absorbed somewhat worse).

CARIES

Symptoms: dark spots and holes in the teeth, hypersensitivity to toothache.
Causes: Exposure of teeth and tooth enamel to acid produced by bacteria and fungi from sugar residues.
How vitamins can help. A prerequisite for improving the disease state should be the rejection of sweets, as well as flour products. These fast-dissolving carbohydrates disrupt the balance of calcium and phosphorus in the body, which poses a danger of tooth decay. In addition, sugar that comes into direct contact with tooth enamel poses a danger to teeth. With a healthy diet, there are enough immune substances in saliva to prevent tooth decay.
Our advice. Eat at least 100 grams of cottage cheese twice a day with fresh lemon juice.To strengthen teeth and gums, a lot of vitamin C is required. Another ally in this matter is vitamin D, which ensures that the calcium content in the blood remains constant. But only in combination with vitamin C, it works most effectively (this is very important for women during the climatic period!). Therefore, twice a day you need to spend at least 10 minutes in the fresh air in daylight, preferably in the sun, and every three days take a tablespoon of fish oil rich in vitamins A and D.The easiest way to prevent tooth decay is to eat 100 grams of cottage cheese daily and wash it down with freshly squeezed lemon juice. In addition, you need to be in the sun at least twice a day for ten minutes.

PAIN IN BONES

Symptoms: aching, pressing or sharp pain in bones, deformation and fragility of bones.
Causes: Deficiency of certain nutrients, primarily calcium and phosphorus.
How vitamins can help. In menopause, women lose up to one and a half percent of bone mass annually.It doesn’t have to be. With proper nutrition and physical activity (gymnastics, tennis, jogging, etc.), women under 70 can keep their skeletal system as healthy as at 30 – all kinds of special drugs that doctors are so willing to prescribe.
Our advice. To prevent this ailment, one liter of milk per day or twice 100 grams of cottage cheese is enough. For the rest, you need good nutrition with a high phosphorus content. Long walks are recommended for women in menopause.It is necessary to include fish in the menu, as well as liver, eggs. You should not take fish oil for a long time as a source of vitamin D. It is advisable to always have fresh vegetables on the table, and eat half an apple or kiwi before bed. To provide quick relief to weakened bones, you can take 2-3 grams of ascorbic acid daily for three weeks. It is important to consider that our bones do not have permanent strength. It depends on how much calcium and vitamin C comes into our body with nutrients.

WEAKENING OF ATTENTION

Symptoms: distraction, forgetfulness, poor academic performance.
Reasons: Insufficient supply of nutrients to brain cells.
How vitamins can help. For normal life, 100 billion of our brain cells need a substance, the main part of which is the B-group vitamin – choline. Without it, we constantly forget where we put the key to the apartment and cannot remember either phone numbers or names.If the deficiency of this substance becomes permanent, it can lead to Alzheimer’s disease, accompanied by massive decay of brain cells.
Our advice. Eat unprocessed cereals, including brown rice, wheat germ, bran, liver and eggs. Sitting in front of the TV, you can nibble on sunflower seeds, nuts and fruit pits. This will supply your brain with choline. For an emergency supply of nutrients to hungry brain cells, you can take a four-week course of treatment with brewer’s yeast, which are saturated with a wide variety of vitamins.Eating unprocessed cereal grains, brown rice, sprouted wheat, bran, and liver and eggs can help you relieve distraction, forgetfulness, and achieve academic success.

Varicose veins enlargement

Symptoms: dilated, worm-like, thickened veins of blue-violet color, protruding from under the skin. Swelling and induration in the calf muscles.
Causes: Poor nutrient supply to the blood vessel walls and increased pressure in the veins of the legs.
How vitamins can help. People with varicose veins have too much fibrin in their blood, which causes blood to clot. This is dangerous, since the body sounds the alarm if the already weak walls of the veins become thinner, and, just in case, increases the concentration of fibrin in these places. If there is a breakthrough of the veins, then the blood in this place instantly coagulates.
Our advice. To prevent veins from expanding, you need to strengthen their walls with vitamin C and bioflavins contained in the pulp of fresh fruits.It is recommended to additionally take one gram of ascorbic acid twice a day. It also prevents rupture of small vessels. Substances contained in garlic and onions interfere with the formation of the clotting prostaglandin thromboxane and increase blood flow. The same goes for ginger and pepper. Vitamin C, bioflavins and ascorbic acid prevent varicose veins.

CARDIOVASCULAR DISEASES

Symptoms: headaches, fatigue, lack of appetite, indigestion, numbness of the limbs, difficulty urinating, painful menstruation and heart pain.
CAUSES can be very different – from stress and nervous disorders to infections and allergic reactions. Most often, unhealthy lifestyles, such as alcohol, nicotine or medication abuse, as well as unhealthy diet and associated high blood cholesterol levels, lead to cardiovascular disease.
How vitamins can help. With the help of unsaturated fatty acids and vitamin E, it is possible to lower blood cholesterol. Both are found in vegetable oil, as well as in wheat germ and in all seeds.Linolenic acid, which contains cholesterol in an assimilable form, helps very well in such cases and helps its delivery to the cells of the body so that it does not accumulate in the blood. In this way, atherosclerosis and associated circulatory disorders can be prevented. An absolute prerequisite for successfully combating this ailment is the transition to good nutrition. Circulatory disorders are an alarm signal to which one cannot remain indifferent!
Our advice. Light gymnastics has a beneficial effect on the heart and circulatory system, activates the function of vitamins in intracellular metabolism.Jogging or exercising for five minutes increases the effectiveness of vitamin C by about 15 times. Therefore, it is recommended that you drink a glass of lemon juice or eat an apple before starting your workout.

STRESS

Symptoms: fatigue, exhaustion, lack of goals and aspirations, poor concentration.
Reasons: most often mental and physical stress in combination with a catastrophic lack of nutrients.
How vitamins can help. Stress depletes the nutrients the body needs. In conditions of their deficiency, the nervous system and muscles go into an economical mode. To restore body functions, you need protein, as well as vitamins B1 (thiamine), B5 (pantothenic acid), B6 ​​(pyridoxine), B12 (cobalamin) and vitamin C.
Our advice. It is best to immediately buy a complex of B vitamins at the pharmacy, and after two weeks switch to food rich in B vitamins (dishes from unrefined bread grains and rice).Brewer’s yeast will be an optimal addition to the diet. To strengthen the heart and muscles, it is necessary to increase the efficiency of fat burning with vitamin C and quasi-vitamin carnitine. It is also recommended to consume heavily meat (preferably lamb), as well as fresh fruits and salads for two weeks. In the future, you can reduce the proportion of consumed protein and switch to a healthy nutritious diet. With fatigue, poor concentration and stress, vitamins of group B and vitamin C can help.

WEAKENING OF SEXUAL LUSK

Symptoms: weak erotic or sexual desire, coldness of feelings, lack of orgasm.
Reasons: is almost always a lack of nutrients in gonadotropic hormonal metabolism.
How vitamins can help. Our pituitary gland weighs no more than 0.5 grams and nevertheless regularly supplies sex hormones that provide arousal during sexual intercourse. Since this gland must produce eight more hormones, it must be supplied in abundance with nutrients: niacin (B3), pantothenic acid (B5), vitamins C, E and the trace element zinc.Protein is essential for the production of sex peptides and histamine for orgasm.
Our advice. Eat protein-rich foods for breakfast and dinner (cold roasts, fish, white poultry, etc.) with plenty of fruit. It is best to buy vitamin C at the pharmacy. Ideal is blood dishes (blood sausage), which contain large amounts of histidine. From it in the process of metabolism, the sex hormone histamine is produced. Cheese also contains a lot of histidine.To supply the body with niacin, brewer’s yeast is recommended, containing, along with zinc, pantothenic acid and many other vitamins and microelements.

STOMACH PAIN

Symptoms: pressing painful sensations in the stomach, often combined with heartburn, sour belching, nausea.
Reasons: most often excess acidity of gastric juice due to stress and malnutrition. Stomach pain can be caused by food allergies or poisoning.
How vitamins can help. Under stress, the gastric mucosa intensively produces hydrochloric acid. Gastric juice with high acidity burns the already inflamed or even bleeding mucous membrane. Carotenes and vitamin A repair damaged areas of the mucous membrane, and the increased production of hydrochloric acid caused by stress cannot harm them. B vitamins choline, inositol help to relax during stress and maintain a calm, even mood.
Our advice. A three-week course of fish oil treatment, will supply the mucous membranes of the stomach with vitamin A. It is recommended to take brewer’s yeast or molasses daily. These products are exceptionally rich in B vitamins.

MIGRAINE

Symptoms: paroxysmal headaches in the eyes or temples, accompanied by blurred vision, dizziness, sweating, increased sensitivity to light, nausea.
Reasons: Most often, a spasm of blood vessels leads to a migraine.First, the arteries supplying the brain narrow, resulting in impaired circulation. In the subsequent phase of the headache, the vessels dilate and stretch, especially in the cerebral cortex. At the same time, their permeability increases, and blood enters the adjacent tissues. In addition, histamine is intensively produced in the walls of blood vessels, leading to inflammatory processes.
How vitamins can help. People with migraine are most often the victims of metabolic disorders leading to increased production of prostaglandins and leukotrienes – the main culprits? headache.In such cases, vitamins have an effective effect, suppressing the formation of pain pathogens in the tissues.
Our advice. For a month, try to do without meat, completely replacing it with fish. A two week treatment with vitamin E will help normalize metabolism. It is also recommended to take brewer’s yeast daily.

REDUCED BLOOD PRESSURE

Symptoms: fatigue, exhaustion, dizziness attacks, increased sensitivity to weather changes, drowsiness, pale skin and headaches.
Causes: Dysregulated processes that maintain normal blood pressure, low blood sugar, stress, lack of exercise, lack of nutrients.
How vitamins can help. A complex of B vitamins (primarily niacin and vitamin B3) in combination with the trace element chromium plays an important role in maintaining optimal blood sugar concentration. In this case, the body responds to stress not with fatigue (a decrease in blood sugar), but with the release of glucose from the muscles and liver, caused by certain stress hormones, such as glucagon.Due to the stimulation of the sympathetic nervous system, the blood pressure rises slightly, which reduces the stress on the heart.
Our advice. Serve more chromium-rich foods such as liver, meat, wholemeal bread, mushrooms. It is even better to supplement food with molasses or brewer’s yeast, which contain all the essential B vitamins. A rare trace element chromium activates vitamin C in the pituitary gland and adrenal glands, and thus contributes to the production of vital hormones. Liver, meat, wholemeal bread, mushrooms, molasses and brewer’s yeast help with low blood pressure.

PARADONTOSIS

Symptoms: bleeding and festering gums, gum atrophy, tooth loss.
Reasons: weakened immunity, the action of toxic substances, free radicals, enzymes that destroy tissue, bacteria.
How vitamins can help. White blood cells are the main defense against periodontal disease. Accordingly, their deficiency, often caused by age-related reasons, inevitably leads to this disease.Patients with periodontal disease often have an increased concentration of the protective substance of immunoglobulin E in the gum tissues, which indicates an allergic reaction. The increased production of the inflammatory substance histamine in the walls of the gum capillaries also has an allergic cause.
Our advice. Immediately switch to a nutritious diet to treat food allergies. Bioflavins and vitamin C found in fresh fruits, especially pulped lemons, strengthen the walls of blood vessels in the gums and stop bleeding.Additional doses of calcium (200 grams of cottage cheese daily) stabilize the teeth and jaw bones, especially if calcium is taken together with vitamin C. With advanced periodontal disease, it is recommended to take ascorbic acid three times a day, eat foods and meals made from wholemeal flour, and molasses or brewer’s yeast.

BLADDER INFLAMMATION

Symptoms: persistent urge to urinate (especially with hypothermia), burning sensation when urinating, weakened control of urination.
Causes: most often bacteria penetrate through the urethra into the bladder (women suffer from this more often than men).
How vitamins can help. Vitamin C has an antiseptic effect on inflammatory processes in the bladder and kidneys. In addition, vitamin C enhances the process of urination and thus activates the functions of the kidneys and bladder, which leads to the release of bacteria from the body. By increasing the acidity of urine, vitamin C makes it difficult for bacteria to multiply in the body.
Our advice. Take ascorbic acid three times a day. Avoid hypothermia of the genitourinary organs.

RHEUMATISM

Symptoms: pain in muscles, joints, ligaments, connective tissues.
CAUSES can be very different: inflammatory, allergic in nature, caused by wear and tear of cartilage or due to digestive disorders.
How vitamins can help. Vitamin A strengthens the intestinal mucosa, which prevents allergic reactions.An adequate diet, containing a large amount of fiber (fruits, vegetables, lettuce, potatoes), regulates the state of the intestinal flora. Fats of animal origin (meat, sour cream, cheese, etc.) should be avoided, since the fatty acids they contain are raw materials for the production of substances in the body that cause inflammatory processes.
Our advice. Revise the structure of food, replacing meat dishes with fish. It is best to eat fish that lives in cold water.An effective substitute for fish dishes is fish oil, which contains the most essential nutrients for the body. For pain in muscles, joints, ligaments, connective tissues and other symptoms of rheumatism, it is recommended to replace meat in your diet with fish or take fish oil instead.

NOSMORK

Symptoms: increased secretion of mucus in the nasal cavity, watery eyes, sneezing, fatigue, sometimes a slight increase in temperature.
Reasons: drip viral infection.
How vitamins can help. The moist and warm environment of the nasopharynx encourages the proliferation of viruses. To combat this common disease, warmth, rest, profuse sweating (viruses cannot stand high temperatures), and hot baths are recommended. Inhalation is helpful. Vitamin C, found in fresh fruit, is recommended as a prophylactic agent. Fruit is a must on the menu, especially during the cold and damp seasons.This vitamin will also help people around you to avoid infection.
Our advice. Drink plenty of fluids (fruit and vegetable juices, herbal infusions, etc.) to prevent dehydration. It is recommended to purchase a humidifier. Less useful are aerosol inhalers, which often dry out the sensitive mucous membrane of the nasopharynx.

PSORIASIS

Symptoms: white or silvery-white plaque on the skin of elbows, knees, hands, under the hair, often with red outlines.
Reasons: weakening of the immune system.
How vitamins can help. In psoriasis, the death of skin cells occurs many times faster than in healthy skin. This is due to a deficiency in certain chemicals that are involved in regulating cell proliferation. With insufficient assimilation of proteins, intestinal bacteria convert protein residues into toxic substances. Their content in the body of patients with psoriasis, as a rule, is increased. Through the blood, they enter the skin, where they produce their destructive effect.
Our advice. Vitamin A (1 tablespoon of rabbit fat daily) prevents the production of toxic polyamines in the intestines. But it is even more important to ensure the normal assimilation of dietary protein so that it participates in metabolism, and does not turn into poison in the digestive tract. Very useful is bromelain, an enzyme found in fresh pineapple juice that breaks down proteins. This enzyme and substances with a similar effect are part of medicines that can be obtained from a pharmacy with a doctor’s prescription.For lichen and psoriasis, it is best to take one tablespoon of vitamin A-rich fish oil daily.

Heartburn

Symptoms: burning sensation in the upper stomach, often accompanied by sour belching.
Causes: increased acidity of gastric juice, in which acid enters the esophagus and causes a burning sensation there, or low acidity, in which fermentation begins, caused, in particular, by lactic acid.
How vitamins can help. In both cases, it is necessary to normalize the acidity of the stomach. For this, a varied, nutritious diet is recommended, and food should be taken in small portions, evenly distributed throughout the day. We strongly advise you to abandon the well-known vaunted theory of separate feeding. It is often the first step towards chronic stomach ailments. Vitamin A (in liver, fish, butter, egg yolk, fish oil) promotes the synthesis of so-called glycoproteins in the gastric mucosa and thereby protects it from the destructive action of the acid contained in gastric juice (it can be so high concentration that it can burn holes in your carpet!).
Our advice. If possible, serve dark green vegetables or carrots cooked with a small amount of fat every day. Vitamin A is produced from the carotenes they contain. For variety, it is recommended to eat fish more often instead of meat.

SUNBURN

Symptoms: Reddened, painful skin that subsequently begins to flake off or form blisters.
Causes: Excessive sun exposure or overheating of UV lamps in tanning salons.
How vitamins can help. Para-aminobenzoic acid (PABA), a B-vitamin found in the liver, kidneys, heart, seeds, nuts, wheat germ, bran and brewer’s yeast, provides excellent protection against ultraviolet radiation. If the burn has already occurred, PABA soothes the pain, as does vitamin E in vegetable oil. Vitamin C (in fresh fruit) and zinc (in bran bread) accelerate the healing and formation of healthy cells in the affected skin tissue.
Our advice. Use cooling compresses, wear light clothing that allows good skin ventilation. Leave scalded skin exposed overnight. Take brewer’s yeast (containing PABA and zinc) and vitamin C (twice a day, 1 gram of ascorbic acid) as a dietary supplement, and one tablespoon of vegetable oil daily. Babies with sunburn should be seen by a doctor. Sunburn is especially dangerous for babies.At the first symptoms of this condition, the child must be shown to the doctor.

DISEASES OF VENES

Symptoms: varicose veins, ulcers in the lower legs, swelling, feeling of heaviness in the legs, hemorrhoids, pain in the calf region.
Reasons: insufficient blood supply, weak vein walls.
How vitamins can help. Our veins are often weakened from poor nutrition. Healthy blood vessel walls contain a large amount of a substance that prevents blood clotting and ensures normal blood circulation.In weak veins, this substance is absent, the blood thickens, fibrins mix with fats and form seals.
Our advice. Avoid straining the walls of the veins (straining during bowel movements, crossing the legs when sitting, too tight clothes). It is recommended to lead an active lifestyle. Food should contain a lot of ballast substances (this will prevent constipation). Garlic, onions, peppers, and ginger naturally thin the blood. Bioflavins contained in fruit pulp and vitamin C in combination with zinc strengthen the porous walls of blood vessels.The best source of zinc is a daily grout made from wholemeal flour. Foods rich in ballast substances, daily grout from wholemeal flour, garlic, onion, pepper, ginger are very helpful for varicose veins, leg ulcers, leg swelling, hemorrhoids and pain in the calf region.

DIGESTIVE DISORDERS

Symptoms: bloating, diarrhea, constipation, heartburn, sour belching, nausea, abdominal pain.
Reasons: lack of enzymes, increased or decreased acidity of gastric juice, unhealthy diet, destroyed intestinal flora.
How vitamins can help. Any natural complete food promotes good digestion, and sugar, sweets, fried potatoes, pasta, sausage that is too fat, canned foods, etc. are relentlessly destroying our sensitive gastric and intestinal flora.
Our advice. Be sure to switch to foods rich in fiber. Thanks to this, the acidity of the stomach is normalized, which is a necessary prerequisite for the assimilation of proteins that transport minerals into the blood.To ensure normal absorption of carbohydrates, you need to take brewer’s yeast daily for three weeks (this eliminates bloating and constipation). When cooking, use more vegetable oil to stimulate the absorption of fats.

CONSTRUCTION

Symptoms: hard stools, long absence of stools.
Reasons: Incorrect power supply.
How vitamins can help. Those who use laxatives for constipation are themselves to blame for this ailment.Nature has a much better solution to your problem – foods rich in fiber. Fibrous substances, which make up the basis of fruits, vegetables, lettuce, potatoes, absorb gastric juice and facilitate the passage of feces through the intestines.
Our advice. Buy ascorbic acid (vitamin C) in the pharmacy and take one teaspoon dissolved in water two to three times a day. It is an excellent remedy for constipation.

DISEASES OF THE CLIMACTERIC PERIOD

Symptoms: Irregular menstruation, sudden flushes of heat to the skin, migraine, dizziness, heart palpitations, difficulty urinating.
Reasons: A decrease in the content of the hormones estrogen and progesterone in the body with attenuation of the cyclic functions of the ovaries leads to changes in the autonomic nervous system.
How vitamins can help. Vitamin E prevents the destruction of the sex hormone progesterone and can thus replace estrogen therapy. Therefore, in the climacteric period, the need for vitamin E increases. If the production of estrogen in the ovaries decreases, the adrenal cortex comes into play, which takes over the synthesis of estrogen and androgens.Many women who suffer from nutritional deficiencies have a depleted adrenal gland. As a result, in the morning they feel tired, in the evening they cannot fall asleep for a long time. Vitamins B2 (riboflavin), B5 (pantothenic acid), B12 (cobalamin) and folic acid stabilize the adrenal glands. Vitamin C and zinc help with hormone production. In addition, vitamin D and magnesium are required for optimal calcium absorption to maintain healthy bones and teeth.
Our advice. Use the hand mill to make 1 cup of wheat grout (contains all the B vitamins) for your breakfast daily. To meet your vitamin C needs, it is recommended that you eat plenty of fruit. When cooking, always use vegetable oil containing vitamin E. Dark green vegetables supply magnesium to the body, and cheese (150 grams or 1 liter of milk daily) provides the necessary amount of calcium. Spend at least 20 minutes in the sun or fresh air twice a day so that vitamin D is synthesized in the skin using ultraviolet rays.

GINGUAL BLOOD

Symptoms: increased bleeding of the gums for no apparent reason.
Causes: Inflammation and infectious diseases of the gums, almost always caused by a lack of vitamin C.
How vitamins can help. Human and animal gums contain particularly strong connective tissue, which must be strengthened with zinc, protein and vitamin C.
Our advice.