Seniors Eat This 1 Thing To Fix Your Leg Pain Permanently Doctor Explains

Every time you try to climb stairs or sit down or when you're trying to pick up something, your knees just start hurting. And even if you're eating a very good diet, your knees feel like you've been malnourished for years together. We all consider that this is due to our age and just start living with this pain, assuming that it's normal. But let me tell you, this is not normal at all. But the problem is not your age. Being a doctor, I have seen people running marathons at the age of 65. And I've also seen people who cannot even go to grocery store to get groceries at the age of 50. So here, the real culprit is not your age, but your lifestyle. So today in this video, I will tell you 5 most common reasons that lead to this pain in the knees. And I will tell you easy, simple remedies which are completely natural and which you can find in your house, in your kitchen that will help you heal and get your strength back completely naturally. On number 5, we have sarcopenia. Now sarcopenia might sound like a medical term but all it means is losing your muscle mass from your body. So after the age of 30, your body starts losing its muscle mass at a rapid rate. And if you don't do anything about it, then after the age of 50, you already have lost more than 10-15% of muscles from your body and most of that muscle is on your legs. And because of that, after the age of 50, you find it difficult to walk, you find it difficult to work, you really find difficult to even do your daily chores comfortably. So if you are having pain in your legs or your knees, so this doesn't happen overnight. It is sarcopenia doing its damage over the years consistently. And in Indian household, it even becomes worse. Why? Because in our traditional Indian diet, we don't really prioritise protein, weight training or strength training. A lot of people tell me I do yoga and that is enough for my muscles. But if you are above 30 or 35, along with yoga, you also need to prioritise weight training and strength training. And when it comes to your diet, even if you are eating traditional Indian food, in your thali, there has to be significant amount of protein. So don't just focus on rice and roti, you need to focus on your lentils, on dals, on eggs, paneer, tofu, mushrooms. You need to have at least 50% of protein on your plate and 50% of fibre and carbs and other nutrients. And you really have to prioritise your protein, especially after the age of 30 and 35. And if you want to know in detail on how to increase your protein naturally, I am sharing a link to our protein video where we have debunked everything and spoken in detail about how to increase your protein completely naturally. So go on the link and check out the protein video. So what can you do to deal with sarcopenia naturally? First is strength training. You have to do weight training. Along with that, you have to increase your protein intake. To be specific, you need 1 gram per kg. So if your weight is 50 kgs, you need 50 grams of protein. Along with that, you also have to supplement with vitamin D and magnesium after checking your blood reports because they help you build your muscle in a better way and a more natural way. On number 4, we have something called as dynapenia. Now most of the people haven't even heard of dynapenia. Now what is dynapenia? Dynapenia is when your muscles have the bulk so your body will look very bulky and muscular but you actually don't have the strength to pick up or lift your day-to-day weights or your grocery bags or even if you stand for a long time, you feel like your legs hurt, your muscle hurts. So now why does this happen? This mainly happens because the nerves that are supplying your muscles they lose its connection with the muscles and the brain. And this happens over time when you stop doing your day-to-day household activities. So for example, if you go for shopping, you don't lift your shopping bags or you're not doing your day-to-day household work which needs heavy lifting like lifting a water bucket. So when you're not doing all these things and even if you're doing day-to-day gym activities you might be able to pick up a dumbbell but your muscles will not be able to survive long-standing and day-to-day activities. And that is why it is very important that along with gymming you don't stop doing your day-to-day chores because they are highly important in maintaining your brain, nerve and muscle connection. So now how do we rebuild this strength and fire up your nerves again? It's very simple. First of all, start doing basic resistance workouts like using resistant bands, doing small resistance activities at home also like picking your grocery bags or in the gym you can hold the weights or dumbbells and try to walk a certain distance. All these exercises which are related to your day-to-day activities will really help. Along with that, you really have to prioritise your dehydration because most of the Indians are suffering from low-grade dehydration and they're not even aware of it. So you need to increase your water intake make sure you're having the right electrolyte balance because water and electrolytes are going to help with your nerve and brain connection with your muscle. So for that, you can start your morning with a glass of water pinch of rock salt or Himalayan salt in it and a little bit of lemon and you can drink this water. This will take you a long way in improving your muscle strength and if you're someone who gets a lot of cramps in between you can keep a small electrolyte pouch with you and every time you get a cramp, drink that because that is an indication that your muscles are getting weaker or your muscles are not getting enough minerals. On number 3, we have the most common reason for muscle loss and that is Now, as the name suggests this is purely related to your complete lack of using that muscle and this happens very commonly at urban households where you're not using staircase to go to your house you're using lift constantly you're not going for walks at the same time, you're not even doing your day-to-day activities where you need walking to go to a particular store or to move around and because of this your muscle starts shrinking in its size and its strength. Because your body is so efficient the body parts that you're not using your brain and your nerves are not going to waste your energy on that. So your body is just going to shut it down and just because you're not using your muscle your brain is going to be like Oh, we don't need the muscle and eventually you'll realize you've lost the strength in your muscle not because of any disease just purely because of not using your muscles enough. This is why most Indian parents who just stay at home will slowly and eventually lose their muscle strength and they're just confined to one or two rooms and that is not enough. So if you feel your parents have started showing signs of disuse atrophy that is weak muscles please send them out for a walk please make them climb the stairs at least once in a day this is going to take them a long way Just staying at home or just doing yoga for 15-20 minutes or even 30 minutes is not going to help their muscle strength and this is very commonly seen with Indian housewives also who are at home the whole time they're not climbing stairs they're not using their muscles enough and because of this they will start noticing the signs of disuse atrophy and the most important thing is you don't even notice it within a month or two you notice it over a year so you will not see its alarming sign in the beginning but you will see it when it's too late and when you have to be on heavy supplements or heavy protein powders So even if you're someone who's in your 30s and you feel my legs hurt a little bit so let me take the lift don't do that because this is an alarming sign that eventually your muscles are going to give up on you so just start climbing stairs slowly if you cannot climb too many floors just climb one or two floors and after that take the lift but make sure you're keeping your muscles engaged and you're giving them that particular workout to do every single day because eventually all of this will get very difficult Now what can you do to prevent this atrophy? All you have to do is make sure your protein intake is high along with your functional activities and exercising your muscle and make sure you're involving complex carbohydrates in your diet like you can involve millets you can involve sweet potatoes, arbi so all these complex carbohydrates even root vegetables will give your body and your muscles sustainable energy and it will help you strengthen your muscle strength and size as well On number 2, let's talk about a reason which can contribute to all of the above conditions that we just saw and that is Nutritional Deficiencies Now we have seen that after the age of 40 how rapidly your body starts losing muscles and the reasons for it but now let's talk about the nutritional deficiencies that start contributing to each of these conditions and these are not fancy supplements that you get from abroad or from any powders These are day to day nutrient ingredients that you find in your kitchen but you're somehow missing on it First one, the most obvious and the most ignored is protein As we talked about it in sarcopenia also your protein is the most significant factor for your muscle strength and for your leg strength So you really have to increase your protein intake and that too naturally not just with any protein powder because natural protein is always absorbed best in your body and you can always watch our protein video which we'll talk about in detail on what food items to include in your diet so that your protein intake increases naturally Along with that, good fats are also very crucial for your muscle strength because fats are going to literally lubricate your muscle So this is basically oiling your body or oiling your muscles and joints So you need to have one teaspoon or one tablespoon of ghee every day in your diet throughout the day Along with that, complex carbohydrates are extremely important like your millets, root vegetables, fruits all of these things are crucial Fruits are simple carbs but they also help you increase your muscle bulk See, only protein will give you the strength but if you don't combine with carbohydrate it might not give you the bulk you need or the recovery that your body needs So make sure your diet is well balanced lots of protein but along with that, combine it with good carbohydrates and good fats Next nutrient you need for your leg's health and for your leg strength is vitamin D Now, you know surprisingly a lot of people come to me with their blood reports they show me the reports they see that their vitamin D is above 25 and they think, oh my vitamin D is very good Guys, your vitamin D has to be above 50 in your blood reports Anything below 50 even though it seems to be in its normal range is not going to help you fire your muscles, right? Because vitamin D is extremely crucial not just for muscular activities in your body but many other chemical reactions in your body So whatever you're eating is going to be used up for your immunity, for your chemical reactions and then your muscles So your vitamin D has to be above 50 Anything less than that is not going to help So make sure you're having either 60,000 IU per week and at the same time you're monitoring that through your blood reports because vitamin D is a fat-soluble vitamin If you eat in excess, it causes toxicity in the body So monitor that every 2 months and whenever it reaches above 60 or 65 you stop consuming it let it come down to its normal range and you can again have this cycle of vitamin D supplements every 4 to 6 months So it has to be monitored properly Next nutrient that you need for your legs is magnesium Magnesium is your silent hero It is literally involved in everything in your body and it is important to keep your nerves calm to make sure your muscles are functioning right and it is also important for your brain function and if you're someone who notices muscle twitch on your face or on your legs it might be a sign that you might be deficient in magnesium So what you can do is you can have more magnesium naturally through your diet by consuming things like rasgira, pumpkin seeds, bananas and even green leafy vegetables like spinach This will help you increase your magnesium naturally At the same time, you can have magnesium glycinate supplement that also helps you sleep better so you can have it after your dinner But any supplement that I recommend make sure you're discussing it with your doctor and then consuming it because it has to be customised according to your health conditions Along with all these things what you need is B-complex vitamins and potassium because they are going to improve your nerve functioning and nerves will help you improve your muscle functioning So you'll get B-complex vitamin through your fruits you'll get them through the millets that you're having At the same time, potassium is extremely rich in coconut water and bananas So make sure your diet is also rich in this You will find a significant improvement in your muscle health after consuming all these foods And lastly, most important one is vitamin E Vitamin E is literally going to protect your nerves and muscle from the damage that stress causes on your body and you get excellent amount of vitamin E All these things give you natural vitamin E You technically don't have to go for supplements for this but if you feel your muscles are actually very weak you can take vitamin E supplements for a few days see if you feel an improvement and then discontinue again and have vitamin E-rich natural foods On number 1, we have the most ignored reason that is chronic stress due to inflammation and sedentary lifestyle Now what does this mean? This can start with something as small as not sleeping properly or sleeping less At the same time, if you're constantly under stress it is going to start affecting your muscle health and also your nerve functioning And most importantly, all of us go to the office we sit in a cubicle for the whole day and that is rarely any activity that you can do after eating your food because most of the doctors or dietitians also recommend going for a walk after your meals But let's be practical At office, especially if you're doing a 9-5 job it is not really possible So I have a very simple and easy hack for you If you're sitting at an office desk after your meals just do calf raises So you have to raise your calves and bring it down and do it for 10-15 minutes at least twice a day and you will see significant improvement in your leg strength, in your muscle strength and you will also see improvement in your blood sugar levels Because your calf has 2 kinds of muscles one is called as soleus other one is called as gastrocnemius and these muscles are literally the pumping heart for your body So this is also going to improve your heart health this is going to improve your blood circulation and it is going to make your legs stronger again At the same time, to reduce inflammation in your body you have to do some basic things in your diet First of all, you need to stop eating inflammatory foods like sugar, fried food, processed foods like carbs and breads and maida You have to completely eliminate that You have to stop cooking your foods in refined oils like sunflower oil and other refined oils that you get in the market When you eliminate all of that inflammation automatically reduces in your body Now you need to include anti-inflammatory foods like turmeric, black pepper, ghee and coconut oil All of these things are going to help you reduce inflammation in your body You can also include supplements like ashwagandha and magnesium They also contribute to reducing your inflammation But check with your doctor before doing that And all of these things together will help you reduce inflammation in your body and that will help you increase strength in your legs and in your muscles So next time when your legs feel weak don't blame your age, blame what you are missing Because if you take care of smaller things like nutrients, exercise and your protein your legs can carry you well even in your 60s and beyond that And let's face it, that is the age when you actually get to enjoy life You get to travel So make sure your legs are strong enough to help you do that I hope this video was helpful So share it with your friends, family or anyone who has knee pain or is above 40 And if you want me to make videos on any more such health conditions or concerns let me know in the comment section below And as we always say, it's never just a diet It's always a lifestyle So stay healthy, stay fit, stay grateful and stay blessed