Learn about Top 6 Vitamins to Strengthen Your Legs! Prevent Leg Cramps In Seniors! #drjavaidkhan #healthwellnesspharmacist #DRJK
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Welcome. Many people experience muscle pain and cramps especially during sleep and feel disturbed because of it. Today we will discuss the three best vitamins and three best minerals that can help you strengthen your muscles and eliminate weakness. By consuming these vitamins regularly, you will feel a reduction in muscle pain, weakness, and cramps. All of these vitamins and minerals will help improve blood circulation in the legs, strengthen bones, and make muscles work well. In this video, we will explain how to supplement these vitamins and minerals from food so you can get the maximum benefits. So without further delay, let’s discuss the details of these vitamins and minerals. Number one, vitamin D. Vitamin D is the first and best for strengthening muscle in old age. This vitamin helps the body absorb calcium well, which is fundamental for bone health and muscle functions. As we age, vitamin D decreases in the body, causing bones and muscles to weaken and increasing difficulty in performing everyday activities. Many people think that muscle weakness in old age is a natural process. But this is actually a sign of vitamin D deficiency that is crucial for bone and muscle strength. According to research, vitamin D deficiency in old age increases the risk of falls and bone fractures. If you have difficulty standing for long periods or your leg muscles tire more quickly, it means your body needs more vitamin D. If you experience leg pain at the end of the day, muscle cramps and restlessness even while lying in bed or sitting comfortably, it means your body lacks vitamin D. The best way to supplement vitamin D is by sitting in the sunlight for 20 to 30 minutes every day. Which naturally produces vitamin D in the body. However, the problem is that as we age, our skin becomes less capable of making vitamin D from sunlight, making it important for older people to consume foods rich in vitamin D. Fatty fish such as trout, salmon, and mackerel, as well as dairy products and organic eggs are all rich in vitamin D. If you want to consume vitamin D more easily, c liver oil is the best option with just one tablespoon daily providing enough vitamin D to strengthen bones and muscles. According to research, people who maintain adequate level of vitamin D in the old age have improved bones health and reduced complaint mentioned above. Number two, vitamin B12. Use vitamin B12 not only for better functioning of the body’s nervous system but also to properly work the neuromuscular functions of the legs. It helps to eliminate nerve weakness and keep the nerves healthy. It helps to properly transmit impulses from the spinal cord to the feet. When lacking the nervous system struggles to send the signals to the muscles causing them to be weak, have difficulty balancing and in moving. With a lack of vitamin B12, the legs feel heavy, tired, and sometimes numb and as if being prickled by a needle. As we age, the B12 level decreases because it depends on the proper functioning of the digestive system. When digestive health becomes inadequate, B12 absorption into the bloodstream become difficult. This is connected to an acid and a protein called intrinsic factor in the stomach that carries B12 from food to the blood. As we age, acidity, gas and undigested foods become more frequent and many also take anticids and proton pump inhibitors to relieve it that make B12 absorption weaker. The nervous system become weak having difficulty balancing and moving. B12 deficiency is slowly felt, often mistaken as part of aging. But the good news is that B12 can easily be restored to the right level, bringing back energy and normalizing legs issues. To obtain it from food, eat low-fat meat, fish, eggs, milk, and dairy products. And also organ meats like liver is rich in B12. If the food source is not enough, supplement can be taken. Even if you consume excess B12, it excrete through urine. So there will be no side effects of higher dose. Many receive higher doses of B12 or injections if it is really low in the body. Therefore, it is good to regularly have a blood test to know what is missing in the body and maintain it properly. It is more favorable as it reduces foot and muscle problems. Number three, vitamin C. To strengthen your legs, especially the joints, use vitamin C. If you feel stiffness in your legs when you wake up in the morning or experience pain while walking, especially knee pain or if it becomes difficult to recover your muscles after any physical activity, then there might be a deficiency of vitamin C in your body. Although many people know vitamin C mainly for boosting immunity, it is critically important for strengthening the legs, keeping joints healthy and ensuring the proper functions of muscle. Vitamin C plays a significant role in the production of a protein called collagen, which helps in keeping tendons, ligaments, and cartilage strong and healthy. As we age, the body’s natural production of collagen decreases, which can lead to weak joints, difficulty in movements, and an increased risk of injury. If you are facing such issues, there might be a lack of vitamin C. Furthermore, vitamin C acts as a powerful antioxidant that helps reduce inflammation in the body thereby reducing joint pain and muscle weakness. The question arises, how can you fulfill the vitamin C requirement? You can consume various citrus fruits like oranges, lemo, grapefruit, kiwi, berries etc. As all of these contain adequate amount of vitamin C. An easy method is to use a tablespoon of acidola cherry powder daily which is very rich in vitamin C or you can use the juice of one to two lemons to meet your daily vitamin C requirement. You can mix this powder or lemon juice with water or blend it into a smoothie. Once your body has enough vitamin C, the stiffness in your legs, damages, movement become easier and you feel less fatigue and weakness. Now let’s talk about specific minerals that are necessary for the health of your legs. Number one, potassium. First is potassium an essential mineral for pain and cramps in the legs. Muscle pain is distinctive sign of potassium deficiency due to potassium. The muscle function properly, fluid balance in mineral cells is maintained and when there is deficiency, muscle contraction are improper causing pain and cramps especially in the legs at night. More frequently in the elderly with poor blood circulation leading to a deficiency in muscle mass making pain and cramps a larger issue. Potassium deficiency causes leg stiffness while walking, making walking inconvenient and increases the risk of falling. Besides muscle, potassium is also important for bones, helping to neutralize acids that cause a decreased bone density, reducing the risk of osteoporosis. To meet potassium deficiency through diet, the primary source is potassium richch bananas. Additionally, it can be found in sweet potatoes, spinach, and avocados. Include these in your diet. Potassium is easily obtained through diet, but if insufficient, your doctor may recommend supplement after evaluation. Number two, magnesium. Secondly, an important mineral for health and strength of legs and muscle is magnesium. If your legs feel heavy, you easily get tired. There are cramps and pain causing discomfort especially at night making it hard to sleep. You might be deficient in magnesium. Magnesium is a mineral essential for proper muscle functions, nerve health and healthy energy and body energy. When deficient, even little effort causes fatigue, frequent muscle cramps, restlessness in the legs while sleeping and the fatigue becomes a cycle. Due to magnesium, our muscles contract and relax properly. When deficient, muscles do not relax properly causing cramps and pain. Legs become stiff and even minor walking results in pain. Furthermore, due to magnesium, proper blood flow ensures oxygen and essential nutrients reach the legs providing some strength and relieving body fatigue. To address magnesium deficiency through diet, eat green leafy vegetables, nuts, seeds, and whole grains. The easiest way is to consume a tablespoon of pumpkin seeds daily. Just one tablespoon provides sufficient magnesium for proper muscle relaxation, good blood flow, and a lighter, more energetic body. Painful cramps and leg soreness are reduced, sleep improves, and overall health significantly enhances. Number three, calcium. As we age, the calcium is very important for bodily functions. Because over time, calcium in the bones decreases. Due to this, bone mass declines and the likelihood of fractures increases. When calcium levels are low in the body, even small injuries may take longer to heal. And in old age, the risk of immobility rises. Apart from strengthening the bones, calcium is crucial for proper muscle movement. It is needed for muscle contractions. When muscles contract properly, a person can move efficiently. However, when there is a lack of calcium, muscle pain and weakness are felt. Along with difficulty in maintaining balance, how can the correct calcium level be maintained in the body? through diet, milk and dairy products are rich in calcium as are green leafy vegetables and nuts like almonds. Try different foods high in calcium to ensure proper absorption and maintain bone strength. If sufficient calcium cannot be obtained through food, supplements must be taken. They can provide greater benefits when paired with vitamin D which aids in proper calcium absorption. However, caution is necessary as excessive use of calcium supplements can lead to undesirable effects such as calcium deposits in the arteries, formation of kidney stones and digestive issues. Therefore, proper use of calcium is important which should reach 1,00 to,200 mg each day. Additionally, continue to eat calcium rich foods. Another important factor in maintaining correct calcium level is exercise. Movement from exercise helps calcium to be effectively delivered to the areas where it is needed such as muscles and bones. Without exercise, the full benefits of calcium may not be achieved no matter how much is ingested. To maintain proper calcium levels in the body, eat one tsp of sesame seeds daily or flax seeds. Hence, these are the best vitamins and minerals to keep legs strong and healthy. Thank you for watching the video. Please subscribe to watch more.
