Fitness Minutes: (60,718)
4,454 10/9/13 1:14 A
AQUARISUN: If you have osteoporosis...TALK with your Doctor BEFORE you do any supplements!! Over-The-Counter is fine for some folks; but you are dealing with a medical issue...... patti
Fitness Minutes: (7,415)
1,299 10/8/13 9:19 P
AQUARISUN: You don't need to drink 8 glasses of water a day, and you may not need to take any supplements. One of the professionals on SparkPeople could advise you about that. For me, personally, every time I get cramps; and I get painful calf cramps occasionally, I immediately, or as quickly as I can limp to the restroom or kitchen, drink a couple of glasses of water, and my cramps always go away.
I say that you do not need to drink 8 glasses of water daily because there are many ways in the foods we eat and the liquids we drink to get our necessary amount of water. As far as taking supplements, I am of the opinion that a well-balanced diet will generally give us our necessary nutrients/vitamins/minerals. I would suggest the nutritionist experts on SparkPeople could better comment on that.
As far as the cramps go, I advise drinking water fairly soon before you exercise and drink water immediately after you exercise.
10/8/13 3:57 P
Always take your Calcium/D3 together and take the rest separately. Swansonvitamins.com is where I go for the K2. I don't know of anything that has all of these ingredients, mostly because they really should be taken as I described above. Magnesium should ALWAYS be taken on an empty stomach, as it needs the stomach acid to be utilized. I forgot to put that in before. Sorry!
10/8/13 2:58 P
Interesting! :) Yeah I will look for something that takes calcium,D3,Vit K, and Magnesium. The Calcium/D3 does NOT have magnesium or Vit K :( I do have osteoporosis (Not even 30 yet but will be in a few months). My pituitary gland isn't always sending clear signals down there :/ Know any brands that has all of 'em?
Thanks for the tip on the water :) I do have a water bottle (sorta more like a cup) but it holds 2 cups of water, so twice of that much water a day sounds good :)
10/8/13 1:45 P
Aquarisun, you can look this up if you Google it, but your leg cramps can also be the result of low magnesium levels. Magnesium is the mineral that allows your muscles to relax which is why you don't want to mix it with Calcium (which allows your muscles to contract.).
If you supplement with Calcium, please make sure you take enough Vitamin D3 and especially Vitamin K2! D3 helps Calcium absorb and K2 tells the Calcium to go into your bones, teeth and to stay out of your arteries. No K2 with your Calcium can mean you are hardening your arteries with Calcium deposits.
If you supplement w/Calcium, leg cramps could also indicate that you are out of balance with too much Calcium and not enough Magnesium. About 85% of women are deficient in Magnesium. In the immediate, you can help yourself by drinking Gatorade. (I drink the sugar free version and usually cut it with water by 50%. Unless its a hot day and I'm doing a very hard workout.) If you're working up a sweat, that would in part explain the deficiency. But you also lose magnesium through stress, rather like a B vitamin.
Supplementing is a good idea. I've done it for years. I buy the Spring Valley brand of Magnesium w/Chelated Zinc (also good for your immune system) at Wal Mart. The way to figure how much Magnesium per day you need is to multiply your weight times a "stress" number from 1.5 to 3.5 depending on how much stress you're experiencing. That will give you the milligrams per day that you need.
Another way to supplement Magnesium without taking pills is to take an Epsom Salt soak every couple of days. Just a cup of plain or scented Epsom Salts in a very warm bath and soak for 20-30 minutes.
Hope this helps!
10/8/13 1:11 P
There used to be a rule that went like this: Divide your body weight by 10, then divide that number by 1/2 = the number of 8oz. cups of water you should drink in a day.
So, rounding up to your 110 lbs., you would be at about 5.5 cups a day.
Fitness Minutes: (174,645)
10/8/13 12:56 P
it is quite possible that your lack of water consumption is leading to cramps.
I am a smaller person and most days I do not drink 8 cups of water, but I do get in 6-7, that's what my body needs to get my urine to the correct colour. But I had to work up to it. I started out drinking 500mL before lunch and 500mL before bedtime. then when that was easy, I got a 750mL bottle and same routine, that way I didn't have to add more bottles, it was just 2 bottles a day. I have a 1L bottle but I rarely use it (because it's too big to carry in my purse).
10/8/13 12:51 P
My aunt whom is a psyc-nurse, said that I need to drink more water. I will admit I am not very good at drinking my 8 glasses (Even if I have a small body should I still drink that much?) I think maybe I drink 2 glasses at most a day, :/ Anyway, like walking up stairs/hills makes my legs cramp a little bit or really riding my bike makes them cramp. Is it water? I notice when I do brisk walking on a machine, my one calf will cramp up and stretching does help a little bit.
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