Healthy Muscles

Natural Lifestyle © Natural Lifestyle April 2005 in connection with Natural Health Week

There are three main types of muscle in the body; cardiac muscle, (which makes up the wall of the heart), smooth muscle (which is found in the walls of all the hollow organs of the body, except the heart, and which contracts to reduce the size of these structures) and skeletal muscle (which is the muscle attached to the skeleton). Most of the time these function well, but there are certain occasions where our muscle needs some extra attention...

Do you...

Get the feeling of heaviness in the muscles?

Find it difficult to move certain limbs easily?

Feel stiff and crampy?
...then see below.

Muscle fatigue results from overuse of a certain muscle - think of doing repetitive exercise on one part of the body, and how achy you feel the next day. That is muscle fatigue.

Don't underestimate the power of a long, soothing bath. Have it just as hot as you can cope with, and ease away tension by using a massage tool, such as cellulite massager. Better still, if you've got a bath spa, let the bubbles gently bash the tension out of your achy muscles. Look for specific 'Bath Soak' products which contain soothing essential oils, or even dead sea minerals.

Moisturise using lotions containing relaxing essential oils such as sandalwood OR, if you want to, make your own blend using black pepper and sandalwood (for the nerves).

Rest! Take it easy and rest the part of your body which is aching. Sit back, put on some relaxing music, and get someone to rub your shoulders, your temples and your feet (why not use a cooling foot gel?). For healing, it's important that all of you is relaxed.

Do you...

Have swelling and tenderness around a joint?

Have muscle pain, muscle soreness, muscle spasm or pain?

Feel that your muscle, or area surrounding it, is hot?
... then see below

Muscle strains and sprains are types of injury to the soft tissue and the connective tissue of the muscle system.

Pain management is important, and medical herbalism is wonderful for this. You might be recommended White Willow Bark - which contains salicylic acid (the active component of aspirin).

Applying cold packs or ice, wrapping the area with a compression bandage and keeping the affected area elevated as much as possible.

Ensure you are getting high quality protein in your diet (that is, protein which is not high in saturated fat) - such as beans and pulses.

Anti-inflammatory nutrients might be of use; bromelain, fish oils, vitamin E.

Take an antioxidant supplement to encourage healing of connective tissue (the vitamin C does this job) and help manage inflammatory reactions.

Are you...

Trying to increase muscle size?

Training on a regular basis?

Wanting definition and tone?
...then see below

Most people who want to tone muscle, and increase size and definition have to follow a specific health regime. Because of this, it's important to discuss this with a healthcare professional at a gym, where you will be monitored properly.

Other items of interest

High quality protein is important, and many choose a formulation with as little fat as possible.

Constant repetitions use up your muscle stores of creatine, so replacing this with a dietary supplement makes sense.

A high potency multi-nutrient is vital, to safeguard against loss of minerals through stress, and to safeguard intakes of nutrients in the diet.

It is recommended that you train with weights three times a day. Balance this with rest to give your muscles a chance to recover, and to replenish their energy (glycogen) stores. Eating plenty of wholegrain carbohydrates such as oats, pasta and beans will build up up lost muscle energy stores.

NOTE: Please be diligent and check with your GP to discuss a treatment plan before taking any supplements or remedies.