Health Pulse Legs that go OUCH in the night Nocturnal leg cramps ‒ you know, the stabbing pains that wake you up and cause you to yell out ‒ occur most often in calf muscles, but can also seize up your thighs or feet. While the cramping generally subsides withinminutes, your muscles can stay sore for up to a day. Not to be confused with restless leg syndrome, nocturnal cramps can happen to anyone, but become more common in people older than 50. They affect men and women equally. Certain conditions, such as Parkinson’s disease and cirrhosis, further bump up the risk. To prevent them or reduce their frequency Stay well hydrated. Aim for six to eight glasses of water per day. Wear properly fitted shoes. Gently stretch your leg muscles before going to sleep. Keep bedding loose around your feet to avoid putting pressure on your toes. Vitamin E, vitamin B complex and magnesium may have a benefit, while anti-inflammatory drugs can relieve the lingering muscle pain. Your doctor may suggest other treatment options. Source: my.clevelandclinic.org ▶▶ Face: The sun-exposed face tops the list of skin cancer sites, with the nose being a prime target. Fortunately, most facial skin cancers are the highly curable basal or squamous varieties. Sunscreen, sunscreen, sunscreen. ▶▶ Neck: Along with basal and squamous cell cancers, melanoma may develop here, especially in men. While more serious, melanoma is highly treatable if caught early. ▶▶ Scalp: Most scalp cancer occurs in balding men, but a full head of hair doesn’t guarantee that it won’t happen. Ask your barber or hair stylist to watch for spots. For added protection, buy a couple of statement hats ‒ and wear them. ▶▶ Hands: Watch for small firm nodules, scaling or crusty skin, or cuts that don’t seem to heal ‒ all possible signs of squamous cell cancer. ▶▶ Trunk: In men, melanomas occur most frequently on the chest or back. Look for spots that are becoming larger, darker, or uneven. ▶▶ Legs: Women are most likely to find melanoma on their legs, especially below the knee. When doing a skin check, don’t forget the backs of your legs. Sources: www.cancer.org/cancer/skin-cancer.html SUPPLEMENT SCORE CARD: Which ones are worth your money? There’s no need to turn your medicine cabinet into a supplement store. Focus on the short list backed by science: • Calcium: Your bones will thank you for it. So will your muscles and nerves. And, contrary to previous reports, calcium supplements (within recommended limits) do not appear to raise the risk of heart attacks. To stay on the safe side, don’t exceed 1,000 to 1,200 mg per day and skip the supplements on days during which you eat a lot of calcium-rich foods. • Vitamin D: You might call it calcium’s dance partner: it works with calcium to keep bones strong and also boosts muscle strength. The jury is still out regarding its disease-prevention clout. Six-hundred to 800 IU per day meets most people’s requirements. • Vitamin B12: This powerhouse vitamin plays a role in almost every body system. Best of all, it helps maintain brain health. 2.4 micrograms/day should have you covered. • Vitamin B6: You need this vitamin to form red blood cells. Aim for 1.7 mg/day if you’re a man and 1.5 mg/day if you’re a woman. Before deciding on supplements and doses, talk to your doctor. All in one? It may be tempting to get all of the nutrients that you need in one swallow, but there’s no evidence that multivitamins boost health or prevent illness. That said, many doctors continue to recommend them, chiefly because they ensure a minimum of vitamin D. If you choose this route, go for a brand that meets or approaches your daily requirements for key nutrients. Source: www.berkeleywellness.com Skin cancer hot spots Skin cancer of all types can occur anywhere on the body, but some places are more vulnerable than others. CSANews | SUMMER 2017 | 35
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