Spicy End to Muscle Cramps

Muscle cramps are generally associated with, you know, exercise. A runner's calf goes into an excruciating clench, a tennis star's thigh becomes unusable right before the match. The thing is, muscle cramps don't just happen when muscles are tired or overworked.

As a Nobel Prize-winning neuroscientist and a Harvard neurobiologist noticed, cramps happen while lying in bed, after stretching, and before a workout. But maybe the culprit is not the muscles, themselves. Maybe, a malfunction in the nervous system could trigger a cramp instead. So, according to The Wall Street Journal, the two began to study the neurological origins of muscular cramps.

The pair wanted to find a way to numb the nerves, and one way to do that was by ingesting "pungent tasting foods," which stimulated receptors in the mouth and esophagus, overloading the nervous system and causing a numbing effect. In short, they found that spicy concoctions made their muscles less susceptible to cramps. The results became official last year.

So, instead of staying hydrated or eating bananas for potassium, a shot of spicy sports drink Hotshot—pun definitely intended—might work. The shot, the only one on the market made from cinnamon, ginger, and spicy pepper, keeps the nervous system running smoothly. That, or down a handful of habanero peppers.

10 Benefits of Bone Broth

1. It heals a leaky gut. 

The gelatin in bone broth protects and heals the mucosal lining of the digestive tract and helps aid in the digestion of nutrients.

2. Fights infections such as colds and flu.  

A study published in the journal Chest shows eating chicken soup during a respiratory infection reduces the number of white blood cells, which are the cells that cause flu and cold symptoms.

3. Reduces joint pain and inflammation.  

The glucosamine in bone broth can actually stimulate the growth of new collagen, repair damaged joints and reduce pain and inflammation. 

4. Produces gorgeous skin, hair and nails.  

The collagen and gelatin in bone broth supports hair growth and helps to keep your nails strong.

5. Helps with bone formation, growth and repair.  

The calcium, magnesium and phosphorus in bone broth helps our bones to grow and repair.

6. Saves you money.  

Homemade bone broth is cheaper and healthier than store bought.

7. Super easy to make.  

All you need is a crockpot. Throw all of the ingredients into the crockpot and it cooks while you sleep.

8. Healthier than buying supplements.  

Homemade bone broth contains all nutrients and minerals found in bones and tendons rather than just one or two found in pills. Slow cooking preserves the nutrients better than the high heat extraction used to make supplements.

9. Fights inflammation.  

Bone broth is very high in the anti-inflammatory amino acids glycine and proline.  

10. Promotes sleep and calms the mind.  

The amino acid glycine found in bone broth can be very calming.

Gut-Healing Chicken Broth Recipe

Ingredients:

• 1 organic whole chicken

• 8 c of water

• 4 -6 stalks of celery, finely chopped

• ½ white or yellow onion, finely chopped

• 3 cloves garlic, finely chopped

• 1 Tablespoon chopped fresh parsley

• 1 inch ginger root, finely chopped

• ½ teaspoon sea salt

• ½ teaspoon of apple cider vinegar

Directions:

Place all of the above ingredients in a crockpot and cook on low heat for 8 -10 hours.

I like to cook mine until the meat is falling away from the bones.

I make this just before bed and it’s ready and hot for breakfast.

You can store any excess broth in the freezer and defrost for a later time. 

Different Types of Stretching

Static Stretching

Static stretching, the kind a fitness instructor leads at the end of a class, involves stretching a body part to its farthest position and then holding it for 30 seconds or more. It does not involve bouncing or rapid movements, just a mild, painless pulling sensation. You feel the stretch through the entire length and center of the muscle and not in the joints.

Passive Stretching

Passive stretching is similar to static stretching, except that an apparatus or partner provides the force to stretch the muscle. For example, you may stand with your back against a wall while your exercise partner lifts your leg to stretch the hamstring. Passive stretching relieves muscle spasms and helps reduce muscle fatigue and soreness after a workout.

Dynamic Stretching

Dynamic stretching involves controlled swinging of the arms and legs that gently takes them to the limits of their range of motion. Here, parts of the body are moved with gradually increasing speed, reach or both.

Ballistic Stretching

Ballistic stretching forces a body part to go beyond its normal range of motion by making it bounce to a stretched position. It increases range of motion and triggers the muscle’s stretch reflex. Performing ballistic stretching can make you more susceptible to injury. Only highly conditioned and competent athletes preparing for strenuous activity should employ it.

Active Isolated Stretching

Active isolated stretching is most commonly used by professionals: athletes, trainers, massage therapists and others. To complete at active isolated stretch, you reach a certain position and hold it steady without any assistance other than the strength of your own muscles. Kick a leg up high, for example, and hold it up in that extended posture. Active isolated stretching works with natural physiological processes to increase muscle and fascia elasticity and improve circulation.

Isometric Stretching

In isometric stretching, as a muscle is stretched into position, you resist the stretch. For example, have a partner hold your leg up high while you attempt to force back your leg in the opposite direction. Isometric stretching is the safest and most effective method for increasing the joints’ range of motion, and it strengthens tendons and ligaments while retaining their flexibility.

Proprioceptive Neuromuscular Facilitation

Proprioceptive neuromuscular facilitation combines isometric, static and passive stretching to foster a high level of flexibility. Perform it by passively stretching a muscle; isometrically contracting it against resistance in the stretched position; and passively stretching it through the resulting increased range of motion. It is an advanced form of flexibility training that also helps improve strength.

Natural Remedies For Allergy Relief

Diet and overall health can make a big difference when it comes to allergies!

1. Apple Cider Vinegar

Apple cider vinegar is an age old remedy that is often recommended for a variety of health conditions. I’ve personally used it for allergy relief (and heartburn relief) with great success. The theory is that its ability to reduce mucous production and cleanse the lymphatic system makes it useful for allergies. It is also said to help digestion, weight loss and more so it is worth a try!

What I did: When allergies hit, I mixed a teaspoon of organic, unfiltered apple cider vinegar with “The Mother” (that part is important) into a glass of water and drank this three times a day. “The Mother” is simply a colony of beneficial bacteria present in some organic and unfiltered ACV brands. Check the label, it should list if it contains it.

2. Neti Pot and Saline Rinse

I haven’t personally tried the Neti pot because I’m a big scaredy cat about pouring things in my nose, but I have friends who swear by it, and I’ve used saline nasal spray before. (If you use one, I’d love to hear your experience in the comments!) The basic theory is that you use a Neti Pot filled with a sterile saline solution to flush out the sinuses of allergens and irritations.

Surprisingly, I’ve heard this recommended by conventional and alternative doctors, and it seems that it doesn’t really have a downside.

To use: Either use a pre-made saline rinse or make your own by dissolving 1 teaspoon of himalayan or sea salt in a quart of boiled distilled water. Cool completely and put in the Neti Pot. Pour through one nostril and let it drain out the other.

3. Quercetin

Quercetin is a natural bioflavonoid that is said to help stabilize mast cells to keep them from releasing histamine. It is also a potent antioxidant that is said to help reduce inflammation. It is best used as a long term remedy and many people start taking it about 4-6 weeks before allergy season to help prevent allergy symptoms.

As with any herb, you should check with your doctor before using, especially if you have a liver problem, are pregnant, or are on hormonal contraceptives.

To Use: Though Quercetin is naturally found in foods like citrus and broccoli, it is very difficult to get the amount needed to relive allergies from food alone. A supplemental dose can be helpful for preventing allergies or helping acute symptoms. Not recommend during pregnancy or and while nursing.

4. Nettle Leaf

Nettle leaf is another natural antihistamine that can be very effective as it naturally blocks the body’s ability to produce histamine. It grows in many places and can be made in to a tincture or tea, but for allergy relief, capsules made from dried nettle leaves are the easiest and most effective option.

Nettle leaf can also be used in combination with other herbs to make a soothing herbal tea for allergy relief. It is often mixed with peppermint leaf and sometimes red raspberry leaf to make a refreshing allergy relief tea.

What I do: I often include nettle in homemade herbal tea during allergy season and use capsules for acute relief of allergy symptoms.

5. Probiotics

Allergies are the result of an imbalance in the immune system that causes the body to react too strongly to a stimuli.  New research links the presence of beneficial bacteria in the gut with reduced incidence of allergies.  

Evidence is even emerging that a mother's gut bacteria during pregnancy and nursing can impact a child's likelihood of getting allergies throughout life.

While we can’t do much about our mothers’ diets while they were pregnant, balancing gut bacteria now and consuming enough beneficial bacteria can have a positive effect on allergies now.

What I do: I make sure we consume a varied diet that includes fermented foods and drinks like Kombucha or Kefir, which can hep boost gut bacteria. We also take a hight quality probiotic capsule.

6. Local Honey

There isn’t much scientific evidence to back this one, but there seems to be a lot of anecdotal evidence from people who have tried it. The theory is that consuming local honey from where you live will help your body adapt to the allergens in the environment there. This is supposed to work like a natural allergy “shot” and doesn’t seem to have a downside.

What I do: Consume a teaspoon or more of raw, unprocessed local honey from as close to where you actually live as possible. Do this one or more times a day to help relieve symptoms. It is often suggested to start this a month or so before allergy season.

7. Essential Oils

Inhaling diffused peppermint oil can oftentimes immediately unclog the sinuses and offer relief to scratchy throats. Peppermint acts as an expectorant and provides relief for allergies, as well as colds, coughs, sinusitis, asthma and bronchitis. It has the power to discharge phlegm and reduce inflammation — a leading cause of allergic reactions.

Eucalyptus oil opens up the lungs and sinuses, thereby improving circulation and reducing symptoms of allergies. Studies have shown that it produces a cold sensation in the nose that helps to improve airflow. 

Basil essential oil reduces the inflammatory response of allergens. It also supports the adrenal glands, which are involved in producing over 50 hormones that drive almost every bodily function. Essentially, basil essential oil is helping your body to react appropriately to a threat by rushing blood to your brain, heart and muscles.

Basil oil also helps to detoxify the body of bacteria and viruses, while fighting inflammation, pain and fatigue. Studies prove that basil oil shows antimicrobial activity and can kill bacteria, yeast and mold that can lead to asthma and respiratory damage.