Factors that contribute to Muscle Cramps

Following on from my introduction to hypertension and lifestyle factors, I want to explore the link between diet and hypertension in this blog. Optimise your Gut Flora Compared to a placebo, people with high blood pressure who consumed probiotics lowered systolic blood pressure (the top number) by 3.56 mm Hg and diastolic blood pressure (the bottom number) by 2.38 mm Hg¹.  Including taking probiotics, its is helpful to avoid sugar and processed foods.  I should mention that naturally fermented foods in your diet, may contain about 100 times the amount of bacteria than found in a bottle of high potency probiotics. But I appreciate form a practical point of view, buying probiotics is much easier! Eat a Healthy Diet I appreciate this is very common advice.  In 1998 in the journal of Diabetes reported that nearly two-thirds of the test subjects who were insulin resistant also high high blood pressure.  Insulin resistance is directly attributed to a high sugar, high carbohydrate diet especially if combined with inadequate exercise. Avoiding processed foods (due to their being high in sugar/fructose, grains, trans fat, and other damaged fats) is my number one recommendation if you have high blood pressure². Instead, make whole, ideally organic, foods the focus of your diet. As you reduce processed foods, and other sources of non-vegetable carbs, from your diet, you’ll want to replace them with healthy fat. Read Part 4 References ¹ Hypertension July 21, 2014 ² Metabolism. 2012 May;61(5):641-51.

According to the UK's Office for National Statistics the UK  economy loses almost 31 million work days per year which costs the UK economy £14 billion to bad backs, neck & other muscle problems.  A bad back is of the most common causes of absence and 80% of p will suffer with people will experience back pain at some point in their lives.  At Vitality Therapy we find back pain is something we treat on a regular basis. I know a lot of my clients and potential clients are interested in what the latest scientific research is on how effective massage is for treating back pain, becuase they don't want to waste their time and money if massage isn't going to help them. Until now scientific studies of the effectiveness of massage were conducted in controlled research situations.  However in a recent study, a physician sent patients to a massage therapist.  The massage therapist designed and provided a series of 10 massage -- at no cost to the patient -- in a clinical treatment environment.  This clinical treatment environment mimicks the experience of people who choose to seek massage in the real world. More than 50 percent of those who participated in the study experienced clinically meaningful improvements in their low back pain.  The reasearches concluded that the study gives primary care providers (i.e. GPs) the confidence to tell patients with chronic low back pain to try massage, if the patients can afford to do so. References http://www.nhsemployers.org/news/2015/04/bad-backs-cost-the-uk-31-million-days-of-work Elder WG, Munk N, et al, 2017, Real Wold Massage Therapy Produces Meaningful Effectiveness Signal for Primary Care Patients with Chronic Low Back Pain: Results of a Repeated Measures Cohort Study, Journal of Pain Medicine, 18(7):1394-1405  

In part 1, I looked at the impact of sitting on your muscles,  and in part 2 I started to explore the impact on the rest of your body.  In this post I continue to explore the impact of sitting on your circulatory system including your heart. Heart Disease When sitting for prolonged periods of time, muscles burn less fat and blood flows more sluggishly, allowing fatty acids to more easily clog the heart.  In 2012 Ford & Caspersen in their research paper, Sedentary behaviour and cardiovascular disease: a review of prospective studies (International Journal of Epidemiology, Vol 41, No 5 pages 1338 - 1353) showed that the people with the most sedentary time are more than twice as likely to have cardiovascular disease than those with the least. In 2012 Zedric and Hamilton found that just a few hours sitting suppresses a gene that helps keep your cardiovascular system healthy by controlling inflammation and blood clotting. T W Zedric & M T Hamilton, 2012 Identification of hemostatic genes expressed in human and rat leg muscles and a novel gene (LPP1/PAP2a) suppressed during prolonged physical inactivity (sitting), Lipids in Health and Disease, Vol 11 see http://www.biomedcentral.com/content/pdf/1476-511X-11-137.pdf Cholesterol Sitting also means that your large postural support muscles are inactive.  When active these muscles produce a quite of beneficial molecules.  One molecule skeletal muscles produce is an enzyme called lipoprotein lipase - which you can think of as a vacuum cleaner for fats in the blood stream.  A study in rats showed that after 24 hours forced inactivity, their lipoprotein lipase acitivity was reduced by 90 - 95%, which led to a 75% drip in the ability of their muscles to remove fats from their bloodstream as will as a significant decrease in "good" (HDL) cholesterol. L Bay & Mark Hamilton, 2003, Suppression of skeletal muscle lipoprotein lipase activity during physical inactivity: a molecular reason to maintain daily low-intensity activity, Journal of Physiology, Vol 551, No 2 pages 673 - 682.See http://onlinelibrary.wiley.com/doi/10.1113/jphysiol.2003.045591/full