| How to Relieve Calf Cramps Posted: 12 Feb 2019 12:00 AM PST If your calf muscle painfully seizes up and feels tight, you're likely suffering from a calf cramp. Cramps are common during exercise, but they also plague many people at night while they sleep. Although painful, a calf cramp is typically a relatively harmless condition that will go away on its own after a few minutes. If you get calf cramps frequently, evaluate your personal habits and see what you can do to prevent them from happening in the future.[1] EditTreating Calf Cramps - Transfer your weight to your cramped leg. At the onset of a calf cramp, lift your other leg or lean to the side where you're cramping to see if your leg can hold weight. If it can, try walking for a few minutes to see if you can walk it off.[2]
- You can also alternate your weight from one leg to the other and shake your leg out. This can help loosen the muscle and release the cramp.
- Sit with your leg extended if you can't stand. If the cramped leg won't hold your weight, find a comfortable place where you can sit with your leg extended straight out from your torso. Roll your foot in circles to engage the calf muscle and try to loosen it up.[3]
- You can also lean over and grab the toes of your foot, pulling them back gently towards you. This will give the calf muscle a good stretch and hopefully encourage it to loosen up and release the cramp.
- Gently rub the affected muscle. Light massage not only relaxes the muscle to help it release, but it also soothes the tissues so your calf may not be as sore later. Even after the cramping ends, you'll likely feel sore and stiff for several hours.[4]
- Massaging the muscle also warms it. Heat can help the muscle loosen up and release.
- Place a warm towel or heating pad to the muscle. Damp heat provides hydration and helps loosen up the muscle. It may also reduce inflammation around the area of the cramp, which can help ease soreness in your calf later.[5]
- You might also find relief from soaking in a warm bath for a few minutes as you gently massage your calf.
- Apply an ice pack to a severe cramp. Severe cramps don't always respond to heat. For some people, applying heat to a cramp makes it feel even worse. If your cramp doesn't respond to heat, try placing an ice pack on your calf for a few minutes.[6]
- Place a towel between your skin and the ice pack to avoid damaging your skin. Only leave the ice pack on for 10 to 15 minutes.
- Contact your doctor if your cramps are severe and persistent. You may need prescription drugs to provide relief if you suffer from repeated cramping that doesn't respond to self-treatment. Your doctor will review your medical history and diagnose the cause of your cramps, which may be symptomatic of another health condition.[7]
- Doctors may prescribe muscle relaxers or pain-relievers to help prevent calf cramps or make them a bit easier to deal with. The medications prescribed will depend on the cause of your cramps.
EditPreventing Exercise-Related Cramps - Stretch your calf muscles gently before engaging in activity. To stretch your calves, stand arm's length away from a wall. Face the wall with your feet flat against the floor, toes pointed towards the wall. Press your hands against the wall and lean forward slowly until you feel a stretch in your calves. Hold the stretch for 2 to 3 seconds, then release.[8]
- Repeat the stretch 5 times, breathing deeply through the stretch. Don't stretch so far that it hurts – just enough that you feel the stretch.
- Stay well-hydrated by drinking plenty of water. Exercise-related cramps are more likely to occur if you are dehydrated. Men should drink at least 15.5 cups (3.7 liters) of water each day, while women should drink at least 11.5 cups (2.7 liters). When exercising, drink water before, during, and after your workout.[9]
- Sports drinks, such as Gatorade, can also help reduce cramping by restoring your body's balance of electrolytes.[10]
- Cool down and stretch after each workout. After you've finished any vigorous workout session, engage in slow activity to help your muscles relax again. Simply walking for 10 or 15 minutes and stretching your leg muscles can be an effective cooldown.[11]
- You can use the calf stretches you used for a warm up to cool down as well. They will keep your calves loose and less prone to cramping.
- Hold each stretch for 20-30 seconds on each side.
- Build up your exercise program gradually. Exercise-related cramps often occur if you increase the duration or intensity of your exercise program rapidly before your muscles have time to adjust. Follow the 10 percent rule, in which you only increase the intensity of your exercise by 10 percent each week.[12]
- For example, suppose you currently run per week and want to build up to per week. The first week, you would run per week, an increase of 10 percent. The next week, you would run , an additional 10 percent increase, and so on until you reached your goal.
- If you get persistent cramps, you may need to lower the intensity of your workouts, or alter the type of exercise you do until your muscles have time to rebuild and adjust. For example, if you've been running, you might try swimming until your calves get stronger.
EditPreventing Nighttime Calf Cramps - Stand and move around once an hour if you have a sedentary job. If you sit for long periods of time during the day, this can put undue pressure on your calf muscles. As a result, they may become twitchy and spasm or cramp up at night. You can prevent this by standing once an hour and moving around a little.[13]
- You can set a reminder for yourself on your computer or your smartphone to nudge you when you need to stand and move around. Take a minute to get up and go to the restroom, get some water, or hand-deliver papers to someone else rather than emailing them. Then return to your seat.
- If you do have to sit for long periods of time without a break to stand, make sure you're sitting properly. Your chair should be at a height that you can rest both feet on the floor. Sit up straight with your shoulders back and down, so that your shoulder blades fall in line along either side of your spine.
- You can do posture checks throughout the day to make sure you're sitting correctly. It may feel awkward or uncomfortable at first, particularly if you're used to slouching – but your legs and back will thank you in the long run.
- Limit your consumption of alcohol and caffeine. Alcohol and caffeine consumption has been linked to nighttime leg cramps. The relationship is strongest if you consume alcohol or caffeine in excess, or immediately before going to bed.[14]
- If you have frequent calf cramps at night, stop drinking caffeine at least 4 hours before you go to bed.
- If you drink alcohol, don't have more than 2 drinks in an evening and stop drinking at least 2 hours before you go to bed.
- Stretch your calves before you go to bed each night. Stand to face a wall arm's length away with your toes pointed forward. Place your hands flat on the wall and lean forward just until you feel a stretch in your calves. Hold the stretch for 2 to 3 seconds, breathing slowly and deeply.[15]
- Return back to standing and then repeat the stretch 4 or 5 times. Afterward, you may want to walk around a bit or shake your legs out to keep them loose.
- Drink a glass of water before going to bed. Nighttime calf cramps and spasms can also be caused by dehydration. In addition to drinking water throughout the day, try a full glass of water right before bed to ensure you stay hydrated while sleeping.[16]
- You might also keep a thermos of water next to your bed. If you wake up in the middle of the night, drink some water before you go back to sleep.
- Avoid vigorous activity just before sleep. If you exercise late at night before bed, your calf muscles may react to the sudden decrease in activity by spasming or cramping. To prevent this from happening, try moving your exercise to first thing in the morning, or in the middle of the day, rather than in the evening.[17]
- Try to set aside a half hour to an hour before bed each night to relax your mind and body and prepare for sleep. Dim the lights and meditate or engage in a quiet, relaxing activity, such as reading or listening to calming music.
- A warm bath before bed can also help relax your body to prevent nighttime cramping.
- Keep your feet in a relaxed position while sleeping. As you sleep, keeping your feet at right angles from your legs may keep your calves from contracting and tensing up, which can lead to cramps. The position may vary depending on how you normally sleep. If you lie on your side, just remember to keep your feet relaxed at right angles, rather than pointing your toes.[18]
- If you lie on your back, your feet should be pointed straight up. You might want to put a pillow at the foot of your bed for the soles of your feet to rest against.
- If you're a stomach sleeper, let your toes hang off the end of the bed, with your heels pointed upward. This will keep your feet in the correct position. You can also place a pillow under your shins to give your feet room to point downward.
- Avoid binding up your legs while sleeping. If the sheets and blankets are wrapped too tightly around your legs, your calves may contract and cramp. Keep the sheets and blankets loose on top of you, and avoid tucking them around your body.[19]
- Keep the edges of the sheets and blankets loose as well, rather than tucking them under the mattress.
- If you have consistent cramping, either at night or during exercise, that does not respond to basic self-treatment, seek medical attention as soon as possible. Your cramping muscles may be a symptom of another, more serious health condition.
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| How to Stay Awake While Studying Posted: 11 Feb 2019 04:00 PM PST Studying can be hard work, and sometimes all that work makes you tired. But it's important to study hard if you want to be successful and get good grades in school. To stay awake while you're studying, eat healthy foods, stay hydrated, and have a small amount of caffeine if you'd like. You can also try other methods, like napping or exercising to stay alert, and create a study routine that will help you focus. EditUsing Food and Drinks to Stay Awake - Chew mint gum to wake up your brain. Pop a piece of gum in your mouth while you study to increase blood flow to your brain and increase arousal. Pick a mint flavor, like spearmint, peppermint, or wintermint for an extra invigorating bite.[1]
- Keep a pack of gum in your backpack or pencil case so you always have it with you when you're studying.
- Eat foods that are high in protein for longer-lasting energy. Snack on foods that are primarily composed of protein, like nuts, meat, or cheese, which fuel your body longer because they aren't as easily digested as carbs. For example, choose trail mix, beef jerky, or string cheese to eat while you work.[2]
- Avoid sugary foods or drinks, like cookies or soda, along with carb-heavy foods, like potato chips. These might give you a quick boost, but you'll crash later on.
- Try to eat every 2 to 3 hours, even if it's just something small, to avoid low blood sugar, which makes you feel sleepy.
- Drink at least 8 oz (.25 L) of water every 1 to 2 hours to fight fatigue. Stay hydrated to avoid feeling drowsy or sluggish. Drink a full glass of water at least every 2 hours, which will help the blood flow in your brain and make you feel more alert.[3]
- Keep a reusable water bottle with you that you can refill as you study.
- Avoid alcohol, particularly on days when you're studying or the day before. Drinking alcohol regularly can negatively affect your brain function along with dehydrating you.
- Consume a single caffeinated drink if you want an instant boost. Drink a mug of coffee to wake yourself up quickly, as caffeine prevents the cells that make you feel tired from reaching your brain. Have the equivalent of 200 mg of caffeine, which is 12 oz (.35 L) of coffee or 24 oz (.7 L) of tea, for example, over the course of 24 hours.[4]
- Be aware that coffee and other caffeinated drinks can actually be dehydrating, so you should drink water with them, too.
- Avoid drinking coffee or consuming anything with caffeine, like chocolate, soda, or tea, within 6 hours of when you plan to go to bed or you may have trouble falling asleep.
- Don't consume more than 200 mg of caffeine in a day. Too much caffeine can be very dangerous for your heart and can also worsen existing conditions, like anxiety or depression.
- Avoid energy drinks and pills that contain caffeine and/or chemicals. While quick fixes are tempting, stay away from drinks, pills, or shots that promise instant energy or that are loaded with chemicals and too much caffeine. Be aware that they can have dangerous side effects, like increased anxiety or even heart problems.[5]
- If you want to use energy drinks or products, talk to your doctor first. It can be very risky if you have certain health conditions, like high blood pressure or a weak heart.
EditOrganizing Your Study Time to Stay Alert - Study in 25-minute intervals if you like having scheduled breaks. Try what's known as the Pomodoro technique to keep yourself on track with your studying. Set a timer to work without any distractions for 25 minutes, then take a 5-minute break. Repeat those intervals for however long you'd like to study.[6]
- Use your 5-minute breaks to relax and recharge your brain. Do something unrelated to what you're studying, like stretching out your body or watching a funny YouTube video.
- Take a longer 30-minute break after you complete 4 intervals.
- Take a 10 to 20 minute nap if you're really tired. Lay down on the couch or get into bed if you're at home for a quick power nap. If you're at the library or in a classroom, rest your head on the desk in a comfortable position to doze. Set your alarm for no more than 20 minutes later so you wake up feeling refreshed instead of drowsy.[7]
- If possible, choose a spot that's quiet and dark to take your nap, which will help you get better quality sleep.
- Make sure you're getting at least 7 to 9 hours of sleep each night, too. Naps are a good boost but they aren't a substitute for uninterrupted sleep.
- Exercise for 15 to 20 minutes on a break to get your blood flowing. Go for a short walk or jog, do some bodyweight exercises, or take a quick yoga class, for example. Move your body to wake up all of your muscles and release proteins in your brain that improve your memory.[8]
- If you can, do your exercise outside for even more benefits. Fresh air is an instant energy boost.
- Switch the topic you're studying after each break to stay focused. Instead of doing a marathon study session of 1 topic, break your study time up and change the topic after each break so you don't burn out on 1 subject. For example, study calculus for the first hour, then switch to physics.[9]
- If you're only studying for 1 class, like English, change the specific material you're reviewing if possible. For instance, start with Shakespeare, then move to Chaucer.
EditCreating the Right Environment - Listen to upbeat music to distract your brain from feeling fatigued. Turn on the radio or play music from your phone or computer while you study to keep you alert. Choose songs that are fast-paced or lively, like pop or dance music, rather than slow, sad songs, which will bring down your mood and energy.[10]
- If you're in a public place, use headphones to listen to the music of your choice.
- Look for upbeat playlists online or on a music app. You can also find premade playlists with music specifically for studying.
- Turn on bright lights if you're studying late at night. Rather than reading by a dim lamp or in a dark room, brighten up your study area to trick your brain into thinking it's still daytime and making it feel more energized. Turn on as many lights as possible in the room, including overhead lights and lamps.[11]
- If your space doesn't have much lighting, relocate to a brighter area, if possible.
- Turn up the brightness on your computer or tablet if you're using one. This also prevents you from having to strain your eyes to see, which can make you feel more tired.
- Eliminate all outside distractions if you have trouble concentrating. Figure out what's preventing you from being able to focus, whether it's the Instagram alerts on your phone or the people talking at the table next to you. Then, eliminate those things so your brain isn't distracted from studying. For instance, put your phone on silent or move to a quieter area.[12]
- You can also turn your phone off, leave it in a different room, or put it on Do Not Disturb mode so you don't receive any texts or notifications.
- Change your study spot every day to boost your memory. Rather than always studying in the same place, switch it up every time to improve your concentration and help your brain remember information better. For instance, one day, study at a coffee shop, then the next day, study at home in the kitchen.[13]
- Choose locations that fit your studying style and personality. For example, if you study best in silence, pick a library or quiet room, whereas is you prefer background noise, opt for a cafe or common area.
- Organize a study group if you get tired of working alone. Because studying can be boring and monotonous, get some friends or classmates together to study as a group. Work on practice problems out loud, discuss different topics or quiz each other to make studying more lively and engaging.[14]
- Keep your study group to 4 to 6 people. Too many people can become distracting or difficult to manage.
- Stay on task by setting group goals for each study session, like finishing 2 chapters of a textbook or covering 1 topic. Otherwise, it may be tempting to just waste time talking or goofing off.
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| How to Use a Cookie Press Posted: 11 Feb 2019 08:00 AM PST A cookie press can turn cookie dough into perfect, professional-looking cookies. Once your cookie press is loaded with dough, all you have to do is press the dough onto a baking sheet, and voila! Once you get the hang of it, using your cookie press will be a breeze. EditLoading the Cookie Press - Roll your cookie dough into a log. Your cookie dough needs to be log shaped so it's thin enough to fit into the barrel of the cookie press. To roll the dough into a log, pick it up and roll it between your hands. Make sure the log is short enough and thin enough to fit in the cookie press barrel.[1]
- To save time, buy premade cookie dough that comes in a log shape.
- Avoid using cookie dough that has big pieces like chocolate chips or nuts in it. Use thin doughs like sugar cookie dough and spritz dough instead.
- Unscrew the ring from the end of the cookie press barrel. The ring is at the end of the barrel (the long tube on the cookie press) that's opposite the handle. Once the ring is off, you should be able to access the inside of the barrel.
- Insert the cookie dough into the barrel. Don't fill up the barrel all the way with dough. You want to leave at least of space at the end of the barrel near the handle. Otherwise, you'll have a hard time pressing the dough out.[2]
- Insert the patterned disk you want to use into the ring. Your cookie press should have come with different disks that have unique patterns on them. Each pattern creates a different shape cookie. Lay the disk you want to use inside the cookie press ring so it's flat.[3]
- Screw the ring back onto the barrel. Make sure the ring is twisted all the way on so it's tight. If the ring is on properly, the patterned disk will be on the inside of the barrel. Once the ring is on the barrel, you're ready to start pressing out your cookie dough!
EditPressing Out the Dough - Press out the excess air in the barrel with the plunger. The plunger is the long, thin rod that goes in and out of the barrel. Grab the handle at the end of the plunger and push the plunger down into the barrel. Stop once all of the dough is packed down at the end of the barrel.[4]
- Place the end of the barrel flat on an unlined baking sheet. The barrel should be vertical. Make sure the ring at the end of the barrel is completely flat or the dough might not stick to the sheet.[5]
- Don't line the baking sheet with anything or the dough won't stick.
- Pump the handle on the cookie press to press out the dough. When you pump the handle, some of the cookie dough in the barrel will be pressed through the patterned disk and onto the baking sheet. Depending on your cookie press, you may need to pump the handle more than once to get enough dough to come out.[6]
- If your cookie press doesn't have a handle or lever to pump, press down on the plunger instead.
- Lift the cookie press off the baking sheet. You should see a perfectly-shaped piece of dough on the baking sheet right where the ring was.
- If the dough didn't come out of the barrel, or if it looks broken on the pan, the dough may be too cold. Let the cookie press sit at room temperature for a few minutes and then try again.[7]
- If the dough isn't holding its shape, it may be too soft. Put the cookie press in the fridge for 10-15 minutes and try again.[8]
- Repeat across the baking sheet every . Once the baking sheet is covered with dough, bake the cookies in the oven according to the recipe. If there's any leftover dough in the cookie press, press it out onto a second baking sheet.[9]
- Take apart and clean the cookie press when you're finished using it. To take apart the press, unscrew the ring at the end of the barrel and set the ring and disk aside. Then, unscrew the barrel from the handle and take off the flat disk at the end of the plunger. Wash all of the detached pieces with soap and warm water and then reattach them to the cookie press.[10]
EditThings You'll Need - Cookie dough
- Cookie press
- Baking pan
- Oven
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