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7 Effective Ways to Stengthen Your Leg Muscles

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7 Effective Ways to Stengthen Your Leg Muscles

If you suffer from weakness in your legs, you know your limitations all too well. From sunrise to sundown, you feel you can only do so much so fast, and for so long. Even worse, perhaps your chronic leg weakness is leaving you feeling sidelined from activity altogether.

Now, here comes some much-needed good news. You may be just a few short and simple steps away from leading a fuller life with two stronger legs to stand on.

To solve a problem, it often helps to locate the cause behind it. Many of the routine culprits that sit at the top the list for wobbly weak legs are all too obvious — too much physical inactivity and too little exercise, the wear and tear of aging, a hard-partying habit, smoking to any degree, low-quality sleep and dehydration.

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If this sounds like you, it’s within your power to do something about it by following these steps:

Consult a Physician

It’s important to know if you are suffering from another type of underlying health problem of some sort. If going to the doctor isn’t on your to-do list, it is now. Leg weakness could be a sign you are pregnant, fighting an infection, or dealing with another health condition.

In some cases, certain medications could be the cause. Whatever the case may be, you need to locate the reason for feeling the way you do. The devil you know is always better than the one you don’t, so root out that little devil, whatever it may be.

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Walk or Get a Massage

Once you get a green light from your doc, you need to get moving, and that relates to people of all ages. Specifically, if you are suffering from arthritis, you can start off on the road to stronger legs simply by walking more. This is a low-impact and low-budget activity just about everyone can do. Massage also can’t hurt. Well, if you’re stiff it may hurt a little, but the relaxing results are well worth it.

Work It Out

In time, should you feel ready to rev up your engine and ramp it up, there are many more steps you can take to a fitter, stronger you. Each of these activities are an option for people at all fitness levels:

  • Yoga has been around for centuries for a reason. It works. Plus, you need not be an expert of any sort. Just go to a studio where the teacher is patient, welcoming and watchful. Have him or her guide you through basic moves at the start. Don’t come out of the gate at top speed. In yoga, fast means nothing. On the contrary, you need to practice good form. If you rush at the outset, you are missing the point entirely.
  • Leg–strengthening exercises of various types to work different parts of your legs such as ,leg lunges, hamstring contraction exercises or pelvic lifts, and calf raises
  • Bodyweight squats  but as with yoga, watch your form and not your speed
  • Plus, resistance band exercises can also work wonders

Pace Yourself

As with any exercise program, you need to know your limitations, otherwise a little knowledge can be a dangerous thing. If you start an exercise program at full throttle after a long period of doing zilch for exercise, you are filling your own prescription for pain. So use your head. If you have never exercised before, or haven’t in a while, get to a doctor first and ask for some advice about pacing and limits.

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Drink Up

As mentioned before, dehydration can be a common culprit for weakness and pain in many parts of your  body, not just your legs. If you increase your water or juice intake, you may well see a big difference in your energy levels way before you expected it.

In addition to water and juice, you can also fix yourself a glass of carrot juice or fix up one of these natural remedies:

  • Boil one cup of water, remove it from the heat, and add one teaspoon of fresh horsetail. Allow the tea mixture to steep for five minutes. Then, strain it and drink the liquid.
  • Another power-packed concoction that takes just a few minutes to make. Mix two tablespoons of blackstrap molasses into a  glass of warm water. Don’t worry about its    sweetness, either. It is much lower on the glycemic index than many other types of sugar.

Get Your Nutrients

If you suffer from leg weakness, you may also be vitamin deficient. And while you can get your vitamins from a jar, try going right to source: eat food that has contains them. Pack in some potassium, which you can get from bananas, plums, raisins, potatoes with skin and tomatoes. Magnesium can also help aid your muscles. You can get it from brown rice, spinach, lima beans and almonds to start.

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Also, make sure you are getting enough calcium, which works with protein to provide your body with the energy it needs to thrive. It can be found in  milk, cheese and various types of beans for starters. Finally, Vitamin B1 is also a must or muscle pain and weakness may wind up on the menu. You can find it in lentils, peas, and  long-grain rice.

Catch Some Rays

Studies show catching a few minutes of sunshine each day can provide you with much needed Vitamin D, which is instrumental in helping your body absorb magnesium and calcium from your diet.

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Anum Yoon

Writer & Journalist

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Last Updated on January 27, 2022

5 Reasons Why Food is the Best Way to Understand a Culture

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5 Reasons Why Food is the Best Way to Understand a Culture

Food plays an integral role in our lives and rightfully so: the food we eat is intricately intertwined with our culture. You can learn a lot about a particular culture by exploring their food. In fact, it may be difficult to fully define a culture without a nod to their cuisine.

“Tell me what you eat, and I’ll tell you who you are.” – Jean Anthelme Brillat-Savarin (1825).

Don’t believe me? Here’s why food is the best way to understand a culture:

Food is a universal necessity.

It doesn’t matter where in the world you’re from – you have to eat. And your societal culture most likely evolved from that very need, the need to eat. Once they ventured beyond hunting and gathering, many early civilizations organized themselves in ways that facilitated food distribution and production. That also meant that the animals, land and resources you were near dictated not only what you’d consume, but how you’d prepare and cook it. The establishment of the spice trade and the merchant silk road are two example of the great lengths many took to obtain desirable ingredients.

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Food preservation techniques are unique to climates and lifestyle.

Ever wonder why the process to preserve meat is so different around the world? It has to do with local resources, needs, and climates. In Morocco, Khlea is a dish composed of dried beef preserved in spices and then packed in animal fat. When preserved correctly, it’s still good for two years when stored at room temperature. That makes a lot of sense in Morocco, where the country historically has had a strong nomadic population, desert landscape, and extremely warm, dry temperatures.

Staples of a local cuisines illustrate historical eating patterns.

Some societies have cuisines that are entirely based on meat, and others are almost entirely plant-based. Some have seasonal variety and their cuisines change accordingly during different parts of the year. India’s cuisine is extremely varied from region to region, with meat and wheat heavy dishes in the far north, to spectacular fish delicacies in the east, to rice-based vegetarian diets in the south, and many more variations in between.

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The western part of India is home to a group of strict vegetarians: they not only avoid flesh and eggs, but even certain strong aromatics like garlic, or root vegetables like carrots and potatoes. Dishes like Papri Chat, featuring vegetable based chutneys mixed with yoghurt, herbs and spices are popular.

Components of popular dishes can reveal cultural secrets.

This is probably the most intriguing part of studying a specific cuisine. Certain regions of the world have certain ingredients easily available to them. Most people know that common foods such as corn, tomatoes, chili peppers, and chocolate are native to the Americas, or “New World”. Many of today’s chefs consider themselves to be extremely modern when fusing cuisines, but cultural lines blended long ago when it comes to purity of ingredients.

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Black pepper originated in Asia but became, and still remains, a critical part of European cuisine. The Belgians are some of the finest chocolatiers, despite it not being native to the old world. And perhaps one of the most interesting result from the blending of two cuisines is Chicken Tikka Masala; it resembles an Indian Mughali dish, but was actually invented by the British!

Food tourism – it’s a whole new way to travel.

Some people have taken the intergation of food and culture to a new level. No trip they take is complete with out a well-researched meal plan, that dictates not only the time of year for their visit, but also how they will experience a new culture.

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So, a food tourist won’t just focus on having a pint at Oktoberfest, but will be interested in learning the German beer making process, and possibly how they can make their own fresh brew. Food tourists visit many of the popular mainstays for traditional tourism, like New York City, San Francisco, London, or Paris, but many locations that they frequent, such as Armenia or Laos, may be off the beaten path for most travelers. And since their interest in food is more than meal deep, they have the chance to learn local preparation techniques that can shed insight into a whole other aspect of a particular region’s culture.

Featured photo credit: Young Shih via unsplash.com

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