Muscle Cramps

Spasms & Contractions


Ouch. That hurts! Muscle cramps are painful, annoying spasms which mostly occur at inconvenient moments. It seems the cause of muscle cramps, is still not fully understood. Google it.
What Are Muscle Cramps?
Normal (voluntary) muscle contractions occur with an intent to make a specific movement or effect. Its a natural process of contracting and relaxing muscle groups to produce work or motion.
Muscle spasms occur when muscles involuntarily contract and do not relax. Sustained or prolonged spasms are called muscle cramps.
Strong nerve stimulation produce prolonged contractions, as the muscle hardens and is experienced as pain. Cramps last from seconds to minutes.
Occurance
Muscle cramps can occur following:
  • heavy exercise (sweating)
  • vigorous activity (sweating)
  • hot humid conditions (sweating)
  • dehydration (sweating or urinating)
  • diuretics - caffeine / cola (urinating)
  • at night (nocturnal cramps)
Cause And Cure
The bullet points above, involve mineral loss, through sweating or urinating.
Its common knowledge that cramps are caused by insufficient salt (sodium) in the diet. Most people will tell ya to take more salt to cure your cramps.
Reading one of Jeff Volek's books, he explained muscle cramps are caused by low levels of sodium, potassium, or calcium. Volek, who specialises in sports medicine, went on to explain the primary cause of muscle cramps was insufficient magnesium, which is difficult to detect.
Increasing magnesium intake will cure cramps. Around 300 mg daily is a sensible quantity. If you take more than 400 mg, you may experience diarrhoea.

How to Speed Up Your PC

A Better Way

I came across a sponsored link on Slate.com to a website promising to speed up my PC. Being curious, I followed the link to see what they had to offer.

The link was titled:

How to Speed Up Your PC - Tricks Manufacturers Hate

The article was titled:

The 2 Easy Ways to Make Your PC Run Like New

The solutions on offer were lame.

1. The most common problem: registry errors

2. Spyware and viruses

They can't help ya speed up your machine if you run Linux or Apple OS, as there is no registry and no spyware / virus ware.

Guess I'll have to find another way to turbo charge my old box. As it was a sponsored link you can bank on it peddling overpriced, underpowered, windows crapware.

Done!

Supplements

Recos

Take the following supplements for a great life. Well, maybe not a great life, but an improvement in the quality of life.

Improve is better than impair.

Multi-vitamin supplements, to cover gaps in nutrient intake. All quantities are daily values, unless stated otherwise.

Vitamins
Supplement RDA    Max   
Vitamin A - Retinol 900mcg 3,000mcg
Vitamin B1 - Thiamin 1.2mg Unknown
Vitamin B2 - Riboflavin 1.3mg Unknown
Vitamin B3 - Niacin 16mg 35mg
Vitamin B5 - Panthothenic Acid  5mg Unknown
Vitamin B6 - Pyridoxal 1.5mg 100mg
Vitamin B7 - Biotin  30mcg Unknown
Vitamin B9 - Folate 400mg 1,000mg
Vitamin B12 - Cobalamin 2.4mcg Unknown
Vitamin B? - Choline  550mg 3,500mg
Vitamin C - Ascorbic acid  500mg 3,000mg
Vitamin D3 - Calciferol 1,000 IU      5,000 IU     
Vitamin E - Elpha-tocopherol  400mg 1,000mg
Vitamin K - Phylloquinone 100mg Unknown
Very small quantities are required:
ยตg - 1 million in a gram
mg - 1 thousand in a gram
g - 4.5 grams in a teaspoon

Minerals/Trace Elements
Supplement RDA    Max   
Calcium 1,000mg 2,500mg
Chloride 750mg Unknown
Chromium 35mcg Unknown
Copper 900mcg 10,000mcg
Fluoride 4mg 10mg
Iodine 150mcg 1,100mcg
Iron 8mg 45mg
Magnesium  300mg 400mg
Manganese 2.3mg 11mg
Molybdenum 45mcg 2,000mcg
Phosphorus 700mg 4,00mg
Potassium 2,000mg           Unknown          
Selenium 55mcg 400mcg
Sodium 500mg Unknown
Sulfur Unknown Unknown
Zinc 11mg 40mg

Other
Supplement RDA    Max   
ALA (i-ALA) 300mg Unknown
ALA (r-ALA) 100mg Unknown
CoQ10 100mg Unknown
5-HTP 50mg 100mg
Krill Oil 1,000mg           1,000 mg          
DHA/EPA 100mg Unknown
Astaxanthin 50mg 100mg