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Eye Twitching May Mean Your Muscles Are Weak: 10 Foods You Should Eat To Help

Eye Twitching May Mean Your Muscles Are Weak: 10 Foods You Should Eat To Help

Eye twitching is an involuntary spasm of the eyelid muscles and it may span over a period as long as several weeks, and in severe cases, it can affect your vision. As other forms of muscle spasms, eye twitching can also be associated with weak muscles. Weak muscles might seem as something that can be gone after a good night’s sleep, but it shouldn’t be taken lightly, as it can cause us to feel weak all the time, so that even small tasks seem like they require a lot of energy, which we simply don’t have. In the worst case scenario, weak muscles may eventually lead to different kinds of chronic pain, such as back or neck pain.

Your muscles need magnesium

Among many positive effects magnesium can have on our health[1], it can be particularly helpful with muscle spasms or cramps and chronic pain. There must be a balance in the levels of calcium and magnesium in our organism so as to avoid muscle spasm. In order for muscles to relax, there must be enough magnesium. Calcium signals muscles to contract, and without enough magnesium, they would be in the state of constant contraction.

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To avoid having muscle spasms and eye twitching, you should follow recommended daily intakes of magnesium:[2]

  • For average male adults (19 years old and above): 400-420 mg
  • For average females (19 years old and above): 310-320 mg
  • For children from ages 4-8: 130 mg
  • For children from ages 9-13: 240 mg
  • For teenagers (ages 14-18): 410 mg for males, and 360 mg for females

Foods that are rich in magnesium

Leafy greens are especially rich in magnesium, as well as different kinds of seeds and some types of fruit.

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  1. Spinach – 1 cup contains 157 mg of magnesium
  2. Kefir – 1 cup contains 154 mg of magnesium
  3. Almonds – 1 ounce or 0.03 kg contains 80 mg of magnesium
  4. Black beans – ½ cup contains 60 mg of magnesium
  5. Avocado – 1 medium avocado contains 58 mg of magnesium
  6. Figs – ½ cup contains 50 mg of magnesium
  7. Dark chocolate – 1 square contains 95 mg of magnesium
  8. Banana – 1 medium banana contains 32 mg of magnesium
  9. Pumpkin seeds – 1/8 cup contains 92 mg of magnesium
  10. Swiss chard – 1 cup contains 154 mg of magnesium

How to get the most out of magnesium-rich foods

The easiest way for your muscles to get enough magnesium is through the consumption of food. Incorporating magnesium-rich food into your diet is easy – between meals, you can eat healthy snacks, such as a banana, dark chocolate or pumpkin seeds. You can also add green leaves, almonds or any nuts to spice up your every meal and provide you with healthy source of magnesium. There are many delicious recipes that will help you get as much magnesium as you need.

Certain cooking procedures that can lead to better absorption of magnesium, such as:

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  • Soaking beans and grains before cooking
  • Sprouting beans
  • Cooking foods such as spinach and leafy greens rather than consuming them raw

Through the process of cooking, particularly steaming, magnesium is released, and in foods such as spinach, the cooking process reduces oxalic acid which can inhibit the process of absorption. Also, be sure to chew your food well, since it helps break it down and it is the first important step in the absorption of magnesium. Another way to release magnesium from different kinds of food is to puree the food in blender, as this process is similar to chewing.

There are certain foods that can enhance the process of absorption, and certain foods that inhibit it. Foods that help you absorb magnesium better are:

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  • Foods that contain fructose, such as apples, honey and raisins.
  • Complex carbohydrates found in oats and cornmeal.
  • Healthy oils, such as coconut oil.

Foods that inhibit magnesium absorption are:

  • Cow’s milk
  • Diuretics such as coffee and tea
  • Excessive intake of alcohol

Featured photo credit: https://unsplash.com/ via unsplash.com

Reference

[1] http://www.ancient-minerals.com/magnesium-benefits/health/
[2] https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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