I have often said that walking is a human condition, but I would like to correct it to be more precise: loaded walking — or rocking — human condition. Simple unloaded walking is an important part of being an active, capable person and lays the ideal foundation for a healthy fitness level. However, it can and should be promoted by occasional (or regular) walking while carrying weight.

For example, when hunter-gatherer hominids walked 12 miles back from a successful hunt, they carried on their shoulders a 40-pound deer অথবা or a woven basket full of tubers, fruit, and bees. The Roman Legionnaires also carried a packet weighing 45 pounds when traveling 18.5 miles a day. They then proceeded to build a defensive fortress for two hours. When kids went to school (before the ubiquity of the mile-long SUV-loaded drop-off line), they wore book-filled bags.

Hell, the full basis of compulsive binomialism is that it allows you to walk while carrying belongings – tools, building materials, shelter materials, weapons, food, meat, grazing plants and roots. These are all essential objects carried by bipedal humans, all of which increase the pull of gravity that you must resist.

Why you should rack

Today we load our food into the trunk of the car and drive home অথবা or, worse, we deliver it to our doorstep. We drop our kids off at school and pick them up. We drive on manicured trailheads, walk mile after mile, and our air-conditioned car waits for us to return home with a smoothie stop along the way. We park at campsites and complain about the 100-yard walk.

Now, these are not “bad”, but they are the fancy environments of the human genome that make us vulnerable and more vulnerable to stress in general. Like everything else, if we want to be better, stronger and healthier despite being modern comfortable, we have to impose arbitrary and artificial boundaries on ourselves. One great way to do this, and to replicate the ancestral loaded walking environment, is to do rocking. Racking is wearing a weighted backpack when walking and hiking. That’s it. And when you rock, you start to see some real benefits.

Creates rocking grit.

This is a total body workout that makes you strong, fit, fast and everything else, but lots of exercise does it. Heck, almost everyone does them. Racking creates a vague quality that I can only describe as grit or stiffness. Because rocking is Tough.

Rocking makes you stronger.

You’re overweight – the oldest recipe in the book for strength.

A rocking workout is a great way to increase cardio without speeding up.

This is a low / high intensity workout. This is high intensity because you are carrying more weight. It is low intensity because you are moving at walking speed. The ups and downs in particular are a fantastic cardio workout and, if you do it carefully, the joints are easier than you think.

How rack

If you stop reading right now and go out after a heavy backpack while walking and hiking, you’ll probably be fine. But I can give some additional details and tips that may be helpful to you.

1. Get a rucksack

You can shake with a sturdy backpack full of stones, sandbags, books or weights. But if you’re really serious about it, I’d recommend a dedicated rocking bag. These are stiff backpacks called Roxacks that are designed to handle and deliver heavy loads throughout the body. They usually have a proprietary weight that fits the rucksack perfectly, so that the load is balanced and even.

The best respected brand is Go Ruck. This is the only one I can recommend because this is the only one I have tried, but I’m sure there are others you can use.

2. Start small 5 5-10 pounds less than you think you can handle

You can always add more weight next time, but if you go into deep water with too much weight, you will have a bad time getting it back.

3. Choose the right path

A good rule of thumb is to start rocking on a walking or hiking route that you can do in your sleep. Choose one that is weightless for you and that you enjoy doing. Don’t think of it as a “workout”. Later, you can make it harder.

4. Perfect your gait and walking techniques

Any minor trouble with your walking technique or movement will be aggravated by the extra weight, such as damage to your joints or strain on your muscles.

Remember, rucking is loaded Walking. Don’t run A recipe for regular running injuries with 30-40 pounds on your back. It doesn’t happen to everyone, but it does happen to enough people that it doesn’t deserve to test your luck. Walking with weights and running for weightless outings is much better.

5. Don’t overdo it

Rocking is training; It’s not an event. When you train for something, you don’t want to fail. You don’t want to leave everything on the field. Doing everything like this is for competition (or life and death situations). Training is about empowering you so that you can handle those serious situations. Leave something in the tank.

6. Gradually increase your weight

Remember to start small and increase your weight once you feel comfortable.

• Beginner: The 10-15 pound rack is a route you’ve been comfortable with many times before
• Intermediate: Rack 20-30 pounds along a route that you have comfortably done many times before
• Improved: A 30-50 pound rack along a route that you have comfortably done many times before

7. Deal with the mountains

I find that climbing (and then descending) is an incredible exercise. Surprisingly, it feels better and more productive than rocking on flat ground.

Rocking options

You don’t have to buy a rocking backpack, or even wear a backpack. There are other options for load walking:

• Carry a large tree branch or log across your shoulders: The best part about this is that they are usually free to take a hike and you don’t have to bring it back home with you. Just find a suitable branch or log and carry it for as long as you want and then throw it on the ground when you are done. It works with large stones.
• Take a friend and a kettlebell with you: When one of you gets tired, pick it up. When the other person gets tired, it’s your turn again. Continue until the end of the walk.
• Wear a weighted jacket: This is a different kind of weight distribution, which puts some weight across the front part of your body, which brings its own challenge.
• Load a sand bag or duffel bag: You can fill it with sand or gravel and carry it during your walk. Switch from shoulder to shoulder, hug it with your body, carry it as if you were carrying a bride across the threshold, or hold it on both shoulders. Just put it there, whatever you can, and walk with it.
• Use a simple backpack with weights: It won’t be as comfortable as Ruksak. The straps will dig into your shoulders, not so much load will be distributed to the buttocks and the bag itself may break. But it is By Work if you are a pinch.

If you want to increase it step by step, place a loosely packed sand bag on top of your rack to take your workout to the next level.

There are dozens of ways to load your walk with weight, the rucksack is the most comfortable and accessible. But the bottom line is: include loaded walks in your schedule and see your fitness skyrocket and your connection to our ancestral past is getting stronger.

Take care, everyone. I’d like to hear about your experience with load walking or rucks.

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The question at hand today is whether Alternate day fasting This is an effective, perhaps even preferred option for those who want to experiment with non-stop fasting. I’ve written about fasting many times on the blog here because it’s one of my favorite tools for insulin, blood sugar, appetite control, and (probably) longevity, but I’ve never dedicated a post to alternative day fasting. . It’s time to dump her.

I call it a tool, but fasting নিয়মিত regular, short or no individual time-is a normal human condition. Or at least it should be. As I say, physically speaking, some of the best things happen when we don’t eat. Rosa triggers the desired hormonal response, reduces oxidative damage, promotes autophagy and offers an emotional challenge. Of course, in today’s food-rich environment, most people eat regularly for more than 16 or 18 hours a day. Eating at a 6- or 8-hour window, spending 24 hours or more without food is rare.

For the most part, I am unaware of the best fasting schedule. Whether one prefers time-limited meals like the popular 16: 8 or 18: 6 protocol, weekly 24-hour fasting, half-yearly prolonged fasting for three days or more, or eating WHEN (when hunger is normal). Personal taste. Each of them has its pros and cons, but none of them are so compelling that I want to say that one is definitely the best for everyone. Since many people seem interested in trying alternative day fasting, it demands a closer look here.

What exactly is an alternative day fast?

There are two broad categories of Alternative Day Fasting (ADF):

True ADF Where you avoid eating all day. Eat one day, do not eat the next day. Easy, not necessarily easy. With this type of ADF, you will fast for 36 hours every other day (breakfast two days after dinner one day). Maybe even longer.

Modified ADF Where you eat every day but alternate between the days you usually eat and the days you significantly limit calories. The general rule is to consume 25 percent of your normal daily calories. If you typically eat 2,400 calories, your week would be like this:
Day 1: 2,400 calories
Day 2: 600 calories
Day 3: 2,400 calories
Day 4: 600 calories
Day 5: 2,400 calories
Day 6: 600 calories
Day 7: 2,400 calories

Beyond that, something goes. You can combine ADF with any food — primal, keto, vegan, carnivorous, or even SAD (although I wouldn’t recommend it for obvious reasons). There are no rules about when or how often you eat on your regular meal day, but the idea is that the amount of calories you eat to maintain weight is probably a little more. Assuming you don’t go hog-wild, you’ll end up with a pretty fat calorie deficit, even after eating half the time.

There are also some specific variations of ADF:

• 5: 2 fasting Probably the most well-known. This is similar to modified ADF, but instead of eating on a daily deficit, you choose to limit calories two days per week, usually not consecutively.
• Eat stop eat, Brad Pylon’s Intellectual, is a type of modified ADF where you fast one or two 24-hours per week. Once or twice a week, you eat dinner one day and then the next day until dinner (or breakfast to breakfast, lunch to lunch, whatever you like).
• Diet every other day Krista Varadi, PhD, currently Professor of Kinesiology and Nutrition at the University of Illinois at Chicago, is the author of dozens of scientific research papers on fasting and a popular book of the same name. This is your common modified ADF method with one notable difference: you are allowed to eat ad libitum (as much as you want) on meal days. According to Varadi, most people still end up on calorie deficit and lose weight even with “feast days”. Some readers of his book, The Every Other Day Diet, disagree. However, he has proved successful with this method in his academic work.

The benefits of alternative day fasting

Potential benefits of ADF include:

• Low fasting insulin (but inconsistent effect on insulin sensitivity)
• Low Triglyceride (plus LDL and total cholesterol if you go for it)
• Low blood pressure
• Decreased adipokin associated with systemic inflammation and cardiovascular disease
• Promoting ketosis

If it seems that I am hedging my bet here, it is because there is no standardization of how researchers use the term “alternative day fasting”. There is plenty of promising data, but it is difficult to generalize from one study to the next when one brick uses a brick design and the other uses 5 consecutive fasting days 5: 2. Metabolic effects may not be the same.

Researchers are still trying to find out if any of the benefits of fasting are unique or because of the calorie limitations inherent in such fasting protocols. This is an open question at the moment, although I suspect that there is more to fasting than mere calorie restriction.

What about weight loss? Can Alternative Day Fasting Help You Lose Weight?

Yes. This has been demonstrated in multiple studies using different styles of ADF and different populations. Not all anecdotes mention evidence.

The more interesting question is whether you can lose More Weight loss সহজে or more easily — through ADF. Available studies suggest that you may lose more weight with ADF in the short term. Fasting and regular calorie-restricted dieting (aka “continuous calorie restriction”) eventually lead to even more calories. In the case of ADF, there are not enough head-to-head studies to make decisions in one way or another, compared to other types of fasting, such as daily time-restricted eating.

“But wait,” you said, “I couldn’t lose any weight if I tried to diet until I started fasting.” I hear it a lot. The fact that ADF may not have an average weight loss benefit does not mean that it was not convenient for you. In terms of weight loss, dietary adherence plays a big role. Many people find it easier to stick to a schedule where they don’t have to limit their daily meals.

Harmful aspects of alternative day fasting?

To do ADF properly, you need to track your diet, which can be difficult. Those who do not want to weigh and measure each bite can try the brick stop brick method, which does not limit what you can eat on your fasting days (or more precisely, at the end of your 24-hour fast).

Eating only 500 or 600 calories is not easy, especially if you want to split it into multiple meals or snacks. You will want to limit fat intake as fat is the most dense calorie macronutrient in terms of nine calories per gram. Once you factor in enough protein, there is very little room for anything else. I would recommend eating only one or two meals a day on a fasting day and eating low calorie, starchy vegetables such as herbs. A sip of bone broth can also help suppress appetite, but there it is Willpower Being hungry, especially in the beginning.

One potential concern is the preservation of lean mass. In four studies with overweight / obese adults, dieters lost on average more lean mass with ADF than with continuous calorie restriction (regular dieting). The duration of this study ranged from 12 to 30 weeks and participants ate a decent amount of protein. However, no study provided exercise instruction, and it is unclear whether any of the participants were engaged in resistance training.

Bottom line: Alternative day fasting ya or not?

Overall, the benefits of ADF seem to be consistent with the benefits of fasting in general. From what I can tell, the biggest advantage of ADF over a daily time-restricted diet or calorie-restricted diet is that it is easier for some people to stick with.

The results regarding lean mass give me a break, but not enough to stop ADF at this point. Although the four studies were fairly consistent, there was also much variability among participants. Whenever you are eating in an energy deficit, you want to make sure you eat plenty of protein and lift heavy things to protect your muscles. This is the best practice regardless of the type of fasting you are doing. That said, the harsh ADF I mentioned above makes you suffer from a 33 percent energy deficit, which is quite large সম্ভবত perhaps too large to sustain you safely in the long run. We could use more human research here to tease out all this.

And when it comes to best practice, what you eat on your non-fasting days is important. Although ADF is not strictly required, eating the same nutritious, whole foods may indicate whether you are practicing ADF or not.

Finally, the same rule applies to who should not fast: those who are already under extra stress and those who have high energy needs, such as competitive athletes, babies and teenagers, and those who are pregnant or breastfeeding.

Okay, what do you think? Yes or no, are you interested in alternative day fasting? If you’ve already tried it, how did it go?

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Last week we gave you a recipe for air fried green beans and today we come back with another fun and very easy way to use your air fryer: fried pickles!

That’s right, you can “fry” the pickles for a crunchy, salty breakfast in just a few minutes. This special fried pickle recipe avoids suspicious fried oil and batter in favor of bread made with primal-friendly ingredients. Make a batch of these, get out of trivial pursuits and host an at-home pub quiz with gluten-free beer or these beginner mocktails for avoiders.

Here’s the recipe:

How to make fried pickles in air fryer

Serves: 4

Kitchen time: 20 minutes

Materials

• 1 cup chopped pickles (see tips below)
• 1 egg
• 1/4 cup almond flour
• 2 tablespoons tapioca starch
• 3/4 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 1/4 teaspoon turmeric
• Avocado oil spray
• Immersion Ideas: Primal Kitchen Ketchup, Mayo, Ranch Dip, Buffalo Ranch Dip

Directions

In a small bowl, mix together the tapioca starch and spices. In another bowl add half of this mixture along with the almond flour. In a third bowl, whisk together the eggs.

Dry the pickle well with a towel to remove excess moisture. Spray your air fryer basket with avocado oil.

Toss the pickles in a mixture of tapioca starch. Use a fork at a time. Dip each pickle into the beaten egg, then dredge the piece into the almond flour mixture. Put the pickled bread in the basket.

Repeat with the rest of the ritual. Spray the top of the pickle lightly with avocado oil spray.

Set the basket in an air fryer at 375 degrees Fahrenheit (190 degrees Celsius) for about 10 minutes or until golden brown outside. If needed, air fry for another 1 to 2 minutes to get a nice golden brown exterior. Allow them to cool slightly before removing them from the basket.

Serve with your favorite Primal Kitchen Dip and spices!

Advice

• Each air fryer is different and therefore cooked a little differently. Read your manual for details.
• Use delicious vinegar-based pickles for this recipe. Avoid sugary pickles in brine as it will negatively affect their overall taste.

Printed

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Everything else

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The question I’m asking

How are you going to increase potential food prices?

Recipe Corner

Time capsules

One year ago (May 28 – June 3)

Comments of the week

“Mark,
Thank you for your latest Sunday post. This post hit near home.
I was always a bit sympathetic and after another big tragedy years ago, I became physically and chronically ill after being unable to separate myself from this event. After years of therapy and alternative medical interventions, I realized that I needed to find a way to keep myself away from what was happening around me.

Although my husband can hear and read the news all day, without any ill effects, I can’t, and I am now able to support myself by acknowledging this difference.

Disconnection has been incredibly healing. I now have more time to spend with my family and do things that help me improve my resilience, mentally and physically, which is what I need to continue my career as an educator and mother for young children. “

-Girl, glad to hear that you understand what works and what helps you.

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Hey folks, board-certified health instructor Erin Power is here to answer your questions about eating comfortably and eating during stressful times. If you are fighting this, you are not alone! We are here with tips and help to build a healthy relationship with food in times of stress. Have a question you would like to ask our health coach? Leave it in the comments on the Marks Daily Apple Facebook group or above.

Michelle asked:
“I always end up relaxing when I’m worried or stressed and I’m always worried or stressed! After a hard day, I eat more pizza or other foods that make me feel bad and gain weight. Then I feel guilty, can’t sleep, think more! How do I stop it? “

The urge to soothe oneself with food during times of stress is real. So, unfortunately, the consequences of eating foods that make us feel bad instead of better.

Chronic stress itself can contribute to greed and unwanted weight gain as it regulates and imposes taxes on the nervous and endocrine systems, including excess stimulation of stress hormones such as cortisol and adrenaline. To make matters worse, people with chronic stress are more likely to have access to sugary, carbohydrate and saturated fatty foods.

Clearly, high-quality, whole-food-based saturated fats are not unhealthy! But combining it with sugar, a large carbohydrate load and overall excess calorie intake can lead to unwanted weight gain, stress on the digestive tract and promote systemic inflammation.

What’s more, the foods that make us “feel crooked” aren’t usually high-quality or whole-food-based. It is much more common for people struggling with comfortable eating or emotional eating to reach for fast food full of high processed foods or unhealthy trans fats and highly refined, inflammatory seed oils.

And, as you mentioned, overeating and eating foods that make us feel physically and mentally ill creates absolutely extra stress and interferes with good sleep. It promotes chronic stress, systemic inflammation and unwanted weight gain. Ironically, this makes us more likely to engage in more emotional eating the next day – literally feeding a helpless cycle.

Ask for help

First, take a deep breath and realize that you are not alone. An increasing number of people are suffering from stress, anxiety, depression and other types of emotional-emotional challenges. In an effort to cope, many are turning to food and mental eating habits that make them feel bad. People with a history of chaotic eating are more likely to fall into this type of pattern during periods of anxiety and uncertainty.

I would like to mention here – for anyone reading – that when eating habits start to feel out of control in a potential eating disorder, you may want to meet with a licensed therapist or other mental health professional. The same goes for anyone suffering from clinical depression, anxiety, or other serious mental health concerns.

That said, as a primary health trainer, I work with many clients who struggle with emotional eating. As an instructor, I can assure you that there is hope for you to get out of the helpless cycle and change your relationship with food.

By recognizing your pattern around eating and asking for help, you’ve already taken a huge, bold first step. I’ll share a few more below!

Strategies and tips for passionate eating

1. Refram eating comfortably.
One of the first things I recommend is to refresh “comfortable eating”. Instead of equating it with “emotional eating” or what some call “eating their feelings”, let’s give it a new and improved definition.

What if eating comfortably means eating foods that make you feel better after eating? In other words, choosing food and eating in a way that gives you true comfort!

This part is food choice. For this, I recommend stocking your home with healthy, basic options. This makes it easier when your environment is set up to help you. And, conversely, an easy way to avoid foods that make you feel bad is to not keep them around.

2. Pause and play the tape forward.
This is a great job right now — either before you go “too far” or when you find yourself in the middle of it. This brings the emotional eating moment into the “present tense”. Many times we reflect on the “disbelief” of our food, overwhelmed with frustration and guilt, which … often doesn’t work.

In that case, imagine yourself overdoing it – whatever it means to you – and then notice what happens next. See yourself in 10 minutes from now, later when you are trying to fall asleep and tomorrow morning. Really understand how your current actions will affect your future. How do you feel physically, mentally?

Now illustrate an alternative scenario – in which you choose differently and probably keep the food separate for the time being. Where will that choice go?

Practice choosing the moment you know your future will make you feel better.

3. Breathe and move!
Instead of telling yourself you have nothing, try saying: “Maybe later, after 10 deep breaths or 10 minutes of walking.”

By itself, walking and deep, slow breathing are excellent techniques for controlling the nervous system and reducing stress and anxiety. You will distract yourself through calm, grounding activities that connect you to the feelings of your body and mind. It’s a great way to get rid of cravings and get rid of greed.

4. Enter it.
Numerous studies have shown the beneficial effects of journaling or “expressive writing” in relieving physical and mental-emotional symptoms. Some people find it helpful to keep a food log as a form of personal responsibility and to comply with eating goals.

This is a long-term strategy, since journaling is most effective if done consistently over weeks or months. Don’t let that discourage you! Set aside time each morning or evening (even 10 minutes) to place your fingers on a paper pen or keyboard.

You can write about how you feel and eat specifically … or see what comes out on the page. The key is to (1) not censor or judge yourself and (2) offer yourself an outlet to reflect where you are and where you want to be.

The task of writing things down can help you change your relationship with eating over time.

5. Cultivation of tension.
Instead of just focusing on what you want to change or avoid, find something you can look forward to and even get excited about!

It doesn’t have to be a big deal, and ideally it should be something you can start on a regular basis – especially when you tend to eat passionately. Maybe there’s an activity or project you enjoy, a book you want to read, or a television show you want to watch. Choose something that you can look forward to and that will make you feel relaxed and relaxed both in that moment and later.

6. Get support.
While the above steps offer a solid starting point, I can’t stress enough the value of getting support and working one by one with a mental health professional or trainer.

External responsibility is really a game changer, and we can help you navigate your specific situations and challenges. As part of this, we can provide “hard love” in times of need but will also answer questions, offer unique guidance and, above all, empower you to take the most supportive steps towards your health and happiness goals. Even working with a coach for a month or two can help you recover, reset, and build a framework for success. Visit myprimalcoach.com to learn more and get started.

Do you struggle with mental eating? Have any tips to share? Drop them and other questions for me in the comments!

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There are different degrees of hiking. The kind of “hiking” you do through Golden Gate Park in San Francisco, Central Park in NYC, or Runion Canyon in Hollywood. You’re physically active outside and in trees and leaves, but it’s not too rough. You still have cell coverage and you can collect an iced coffee in twenty minutes if you need to. For this mountaineering, you do not need first aid. You do not need any special skills other than the ability to move across the landscape.

But there is real hiking. Hiking more than five miles. Many days of hiking. Overnight hiking. Backpacking. Hiking in places where the trail may not be so well maintained, where you can run with an aggressive creature, where you have to keep your intellect about yourself. For this type of hiking, which most people imagine when they think of “hiking”, it is a good idea to be prepared with first aid: physical therapy supplies and skills and knowledge that will help you to enjoy the great outdoors. Because the real greed of hiking is reaching the desert where the beauty and comfort of the modern world no longer applies. We all want to do a little adventure, but we want to bring it back in one piece.

So let’s dig into the initial treatment of hiking. I wouldn’t ask you to “bring water” or “snacks” because, well, you’re an intelligent adult who doesn’t need to be told the basics.

Hiking first aid

Tweezers

Tweezers are a godsend, but you need both needle tip and wide tip. Needle tip tweezers are great for removing ticks – go as close to the skin as possible and pull straight out – although wide tips are good for removing splinters and spines.

This description fits.

Glue bandages of all sizes

Different sizes of adhesive bandages (or bandages) are essential for cutting and covering wounds. Butterfly bandages are also great for bandages that would otherwise require stitching.

Betadine

Betadine is an iodine-based antiseptic that cleans wounds and kills germs. Great to have a small bottle in hand so you can spray your cuts and wounds.

Antiseptic wipes

Clean wounds, disinfect skin and hands and equipment. This is just as easy to have around.

Medical scissors

If you need a bandage or some fabric / clothing cut, these are essential.

This is a good pairing.

Surgical tape

You never know what you’ll need to tap your skin.

This is good.

Yards

To stop the bleeding, to protect the wound, to improve the healing and all the good things that will help you to overcome the misfortune on the trail.

Multi tool

Gives you all the facts you can’t guess.

Here’s a.

Good knife

A good strong knife is always a wise choice on the trail, even if you only use it on a stick to pass the time. You never do Remorse There is a knife attached to it a firestarter.

Voodoo Floss Band

Voodoo floss bands can be used to compress injured limbs such as the ankle, wrist or knee. They provide stability and reduce swelling. Commonly used in training, these can also be quite convenient on the trail.

Link to buy them.

Magnesium oil

In my experience, topical magnesium chloride oil is great for reducing joint pain and preventing inflammation. One pinch is very helpful. Great for cramps.

Fill a spray bottle with magnesium chloride flakes and add water to make your own or buy it.

Electrolytes

Staying hydrated requires more than just water. You also need electrolytes, especially if you are hiking. LMNT is a great powdered electrolyte supplement that can be hand held. Just add water, shake and drink to stay hydrated. Snake juice is another option.

Mustard packets

Cramps are weakening in hiking. They can even be fatal. The best cure for cramps is pickle juice, which works but not because of electrolyte replacement. It does not actually have any real effect on hydration or electrolyte status and drinking it solves muscle cramps faster than intestinal absorption. In the oropharyngeal region (tongue / mouth / throat) TRP ion channels react somewhat with the juice of the pickle সম্ভবত possibly vinegar এবং and short-circuit muscle tension, immediately blocking the cramps.

Other TRP ion channel activators are found in red pepper, ginger, and cinnamon, and researchers have developed a blend of three plant extracts that have been shown to be effective against muscle cramps. It’s called a hot shot.

Basic yellow mustard also works. To really make it a notch you can add pepper and ginger in the mustard. Mustard and spice / ginger combo can be an instant solution for muscle cramps.

Skills and best practice

There is a map.

I find most places no longer give paper maps of hiking areas. If they don’t, you can buy a map of the area before you start, or take a picture of the map on Trailhead with your phone so you always have something to mention.

Take a compass (or put a compass on your phone) and learn how to read a map.

A compass and a map go very well together. If you need it, a comprehensive explanation of how to use these two together to orient yourself.

Charge your phone.

Go hike with a fully charged phone Keep the phone in airplane mode and keep it charged.

Walk downhill properly.

Do not bend your pelvis and walk down with all the weight of your leg balls, knees and quads. Instead, place the weight on your entire foot / heel. Break at the hips A little To take most of the load on your gums, hamstrings and buttocks.

Walking uphill properly.

Take short steps and, again, take charge of your glutes and hamstrings. The posterior chain is much stronger than the quad and is durable without cramping.

Most hikers do not always need to carry a large first aid kit with them. Going for a few miles? You don’t need much. A few hours away? Take some bandaids and betadine. Doing half day hikes? Throw in some tweezers and mustard packets. Going overnight? Add more from the list. This is not a specific list of your things Of course Always be with your person once you leave the city limits. It presents a complete list as far as I can gather for serious hiking.

And remember: these are all “just in case” stuff. For most of your hikes, even for long, intense ones, you won’t sink into the kit at all. It’s better to just be prepared.

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