An Apple A Day Keeps The Cramps At Bay.
- By Sue
- •
- 21 Dec, 2015
- •
Apple Cider Vinegar … The New Sports Drink!
The fear of cramping must be up there as one of the biggest fears facing the Open Water swimmer. ‘Shark’ may well be number one on that list but at least you can try and outswim a shark. Cramp? No chance!
What causes athletes to cramp?
For years, we’ve believed cramping was caused by sweating which, in turn, leads to a loss of sodium and potassium. Consequently, those suffering with severe cramp were advised to gulp down large amounts of salty sports drinks or pack in the bananas to load up on potassium levels. However, a number of studies have challenged the dehydration theory, and researchers remain deeply divided about what causes cramping.
As a nutritional therapist, who believes in practising what I preach, I eat a well-balanced diet and ensure I am well hydrated. And yet I often cramp up – particularly when I’m either swimming or windsurfing in cold water. So, whilst I’m struggling to get my core body temperature up and keep warm – I’m nonetheless cramping. So why is this happening if I’m not losing essential electrolytes through sweat?
In a recent study, reported in the journal ‘Medicine and Science in Sports and Exercise’, cramp was induced electrically in the toes of 10 healthy male college students. The group then cycled on one leg until dehydration set in* – following which, their toes were made to cramp again. If dehydration was the underlying cause of cramping, then it was expected that less electrical stimulation would be required to induce cramping when the men were dehydrated. However, contrary to expectations, the same amount of stimulation was needed to induce cramping after dehydration as had been required at the beginning of exercise.
Their conclusion? Cramping caused by exercise in athletes who are mildly dehydrated is unlikely to be caused by dehydration (Kevin C Miller ATC – lead author of both studies and now and assistant professor in the Athletic Training Education Program at North Dakota State University in Fargo).
*The group were made to cycle in a warm laboratory for 30 minutes (with five minutes rest between each session) until each had lost 3% body weight through perspiration – a widely accepted definition of mild dehydration.
So if dehydration does not appear to be the underlying cause of cramping, what can be done to alleviate the problem? The answer, surprisingly, is that the one thing that does seem to make a difference is… pickle juice!
In a similar study Dr Miller found that 75ml (2.5 oz.) of pickle juice could relieve a cramp 45% faster than drinking no fluid and about 37% faster than drinking water. Certainly, it is not the pickle juice itself that is replenishing the lost fluids and minerals in the affected muscles since, in this study, the juice simply did not have time to leave the men’s stomachs.
Dr Miller believes that the cause of cramping is exhaustion and this is what promotes muscle fatigue. Certain mechanisms within the muscle have been found to start misfiring when a muscle is extremely tired. Small nerves that should stop the muscle from over-contracting, malfunction and the muscle bunches when it should relax. It is believed that pickle juice may work by simply stopping this malfunction – that something in the acidic juice may be ‘igniting’ specialised nervous-system receptors in the throat or stomach which, in turn, sends out nerve signals that somehow disrupt the muscle malfunction.
Dr Miller suspects that ultimately it is the vinegar in the pickle juice that activates the receptors. A report by other researchers showed that cramping was relieved more quickly when the athlete drank pure vinegar rather than pickle juice.
Speculation on the powers of pickle juice remain just that – speculative. The research is suggestive but, most importantly, it does provide some form of relief. If muscle fatigue is the cause then train properly, build up your mileage slowly and perhaps add strength training that focuses specifically to those muscles that have cramped in the past.
From a nutrition point of view I have been recommending my clients have 75 ml (2.5 oz.) of apple cider vinegar (diluted with water according to personal taste) with them when exercising. If their muscles start to cramp – take a swig of the vinegar juice to reduce the pain.
The results so far have been excellent and notably, cramp is not reoccurring. I also have clients who suffer severe cramping at night – you know that awful pain when your legs are stuck up in the air and you are in sheer agony? Yes, this could be a sign of dehydration. However, a small glass of apple cider vinegar and water kept by your bedside table can be used to alleviate the pain almost immediately if cramping starts. It also stops another onslaught of cramping in the night.
Hydration is important and so is eating a balanced diet. If you want to support your muscles you need to remember that it is not only sodium and potassium that play an important role in muscle contraction and relaxation – calcium and magnesium are very important too. Please don’t be tempted to go buy a big tub of magnesium powder or calcium from your local health shop. If you took either mineral on its own it can actually block other essential vitamins and minerals being absorbed into the body. Supplementing with vitamins and minerals can also interfere with certain medications. It is healthier, cheaper and tastier to get it from your diet. Here are a few examples:
Sue Crabtree Nutrition Blog
Or in my case, a wooden gate got in the way and left a corker of a bruise.
Can anyone relate to how frustrating it is when you feel motivated to do things and then something gets in the way? Flu; visitors, childcare; a black eye?
I felt so good on Saturday. The sun was out, the weather feeling warmer and my energy levels were rocking. I felt like the fug of winter was slowly lifting from my brain.
It may be the end of Amazing 12 but my Amazing Menopause journey continues.
For me, the whole point of the Amazing 12 was to prove to myself that I didn’t have to have a shitty menopause. I knew I was getting a hormonal belly (yes, you can see by the “before” photo that I really was getting one (and I was sucking my belly in because I am not comfortable wearing crop tops. I was quite shocked at my before-belly).
We tend to only put photos up of ourselves looking good. If I had known that Claude (Abrams from Intelligent Strength and Amazing 12) was taking my picture I would have: sucked my belly in, sorted the double chin out, opened my eyes and moved under a more flattering light. But I love this photo for all its warts as I see some muscle peeping out of the arm. Woo hoo results are starting to show. I am finding this programme tough because we are so brain washed to look at instant results … have the scales gone done or is there a six pack yet? I have to dig deep and look at my rewards. I feel stronger. When I train my hot flushes go away. I feel more mindful and I am a lot nicer to myself.
Week 5 was mentally tough as my hormones were all over the place. I didn’t want to train, I didn’t want to go to work and I wanted to take my dog, Robby, and just have a duvet week. But I didn’t. I moaned to Claude about how terrible I was feeling but it fell on deaf ears (I was hoping he would ease up on the training) and incidentally I did my best training that week.
Diet wise. I am eating lots of salads and fish and taking a herbal tincture of red clover, salvia, rosa, borage and dandelion root to sort out the flushing and the nausea. I had to stop taking the black cohosh as it was giving me headaches.
Mood wise I think I am fine apart from last week when I felt sad. But I don’t feel irritable and I think that is thanks to slamming a 5kg sand ball as part of my training that really helps.
I can’t stress enough the importance of taking ownership (I love that word and have to credit Claude for planting that seed into my head). Taking ownership for my moods, my body, my time. I realised that I was using my busy life as a badge of honour. And it wasn’t anything to be proud of when you don’t have time to look after yourself. The best part of my amazing menopause is that I am taking ownership of my journey.
Menopause The ceasing of menstruation.
I wish it was as simple as that. You wake up one day and your periods have ceased. You skip into a new phase of your life. Shiny hair, bright eyes, clear skin, great energy and strong bones. Yes? Sadly no. Well for most of us.
Menopause can be a bit shitty time. You are tired, irritable and you develop a jelly belly overnight. You can’t remember words or where you parked your car.
And so it begins for me. A new phase in my life. I am starting the menopause. As a nutritionist and strong believer in taking responsibility for my own health, I really want this to be an amazing experience.
The physical changes to your body: weight gain, big boobs (not always a bad thing), extreme tiredness, dry skin, thinning hair, and the list goes on, is bad enough. It is the mental side that I am scared of the most: depression, forgetfulness, irritability, low energy, apathy, feeling invisible. And so on.
My history of endometriosis and mood swings are pretty intense (my husband once described me as a Tasmanian devil when it was “that-time-of-the-month”). Research suggests that people who suffer from bad mood swings and painful periods are likely to suffer through menopause. This is the bit I am scared of.
I really don’t want to feel shitty. I don’t want to roll over and let the hormones take over my life.
Although I have only just started the menopause, I am surprised at the changes in my body. Hot flushes during the day and at night. I know I am going to get hot and sweaty before it starts because I get a wave of nausea before the flushing begins. If it is at night I simply cannot sleep. If it is during the day, it will normally “attack” when I am standing up teaching a wellbeing class. Great for morale: standing in front of a group of twenty clients, wanting to throw up, sweating and looking vacant because I can’t think of that word ….
I know that as my body is changing I need to change. What may have worked for me in my early forties is not going to work for me as I approach the feisty fifties. I want to be feisty in a cheery way, not a hormonal way.
So this is what I am doing. Several tactics.
Good nutrition; supplements; herbs; quality sleep; me time; work time; fun time and weight lifting.
Why the weights? What has this got to do with menopause?
Well I am fit and I love running. But I have to change according to my body’s needs and running isn’t working for me at the moment. I need to change my exercise plan. I don’t enjoy weight training. I find it dull and boring. That is until I signed up with Claude Abrahams and the Amazing 12 programme. The Amazing 12 involves specific weight training from Monday to Friday for 12 weeks. I have completed 3 weeks of training and I am loving it. It is very different to the exercise I am used too. Claude is being incredibly patient with teaching me how to do a dead lift properly and keeping me focussed (I like to chat).
I am not doing this to lose weight. I don’t need to lose weight. I want to gain muscle.
Why Turmeric?
Did you know that Turmeric is one of the most studied spices – mainly for its massive anti-inflammatory properties?
It helps with all with all inflammatory conditions, from arthritis to muscle soreness.
A couple of points to remember if you want to get the best health benefits from turmeric it needs to be:
Heated.
Eaten with fat.
Add black pepper! It increases Turmeric absorption which means it will work faster.
You need to be consistent with taking Turmeric. Let it become a good habit. Don’t expect to take it once and expect miracles.
Turmeric Latte Makes 1 Ingredients: 1 cup semi-skim milk or coconut milk 1 tsp. of turmeric organic powder 1 tsp. of peeled and grated finely fresh ginger (optional, but another great herb to reduce inflammation) ¼ tsp. of cinnamon Pinch of Nutmeg ½ tsp. of locally sourced honey (again optional – the sweetness from coconut milk dairy milk should be sweet enough) Pinch of freshly ground black pepper (must be freshly ground as black pepper goes rancid quickly) Method: Mix all ingredients in a saucepan. Place on hob and simmer for a few minutes. Whisk until frothy. Serve and Enjoy.
Following the news report this morning that people are recommended to take Vitamin D supplement in the winter months, here is why, how and what to do …
The best supply of vitamin D is sunshine, but always remember to cover up or use sun cream to protect your skin.
- Vitamin D helps calcium absorption, which helps with bone strength.
- Vitamin D has shown in some cases to prevent falls and muscle weakness.
- Vitamin D supports our immune system.
- Vitamin D helps prevent osteoporosis.
- Vitamin D supports moods (especially in older people).
- Vitamin D prevents chronic fatigue.
Our nutrients should primarily come from foods … but Vitamin D is only found in a small amount of foods. Good sources of vitamin D include:
- Sardines, Salmon, Tuna (fleshy fish)
- Cow and goat milk (full fat, semi and skimmed). Although UK milk is not a good source, since it is not fortified as it is in some countries
- Eggs (the yolks especially)
- Liver
It is important to remember that Vitamin D is a fat soluble vitamin; this means that the risk of overdosing may be high. And with most things in life, too much of a good thing can be bad for us. Check with your doctor or a registered nutritional therapist if you are not sure what dosage to take.
To celebrate Picnic Week we are going to make this picnic an occasion and put a bit of effort into our picnic hamper. We have the Posh Picnic where thought and preparation goes in to this delicious meal. And then we have the Spontaneous Picnic. The sun is out, five minutes to grab some great tasting food and get outside ..
The Posh Picnic …
Chocolate Grapes
Ingredients:
1 1/5 cups black grapes
175 grams high-quality dark chocolate, melted
½ tablespoon coconut oil,
Directions
Wash and dry the grapes thoroughly. Melt the dark chocolate and coconut oil together, stirring well. This is to create a firmer coating.
Skewer 4 or 5 (or more, if you want more!) grapes on bamboo skewers. Dip the grapes into the dark chocolate and use a spoon to pour the chocolate over the grapes, covering them all, and then let the excess run back into the bowl. Place on a sheet of parchment paper to firm up. Once the dark chocolate is firm, place in the fridge.
I thought I would dedicate this week’s blog to Robby and his new haircut.
His coat is shiny and soft, a sign of a healthy body and mind. Did you know that hair is often the first thing to suffer from any bodily upset? It can be a warning that something is not right even when there are no other symptoms of illness?
So if you want to get a glossy head of hair to match the Robster then carry on reading …
I’ve just made myself a zingy green vegetable juice: spinach, big chunk of ginger, mint leaves, a wedge of lime and a big handful of parsley leaves freshly picked from my garden.
I didn’t bother washing it because it is organically grown.
It was whilst I drinking my juice I saw Robby cock his leg on my parsley and do the longest wee.
Note to self: wash it before eating!!!
Ingredients
➢ ¾ cup of melted coconut oil
➢ 1 cup of raw organic cacao
➢ 1 tablespoon of honey
➢ A few: raisins, walnuts, pecans, coconut chips, pumpkin and sunflower seeds, chia seeds.
➢ Cacao powder for dusting.