Nutrition

Electrolytes are important

with your exercise and hot tub routine!

After including eletrolytes into my diet, my body quickly changed by lessening nighttime spasticity. Now, when I turn over I can go back to sleep. Without the electrolyte diet every time I turned over, I would be awake in pain for a long time. So, I'm not saying it will work for everyone, but taking electrolytes adhering to recommended times of day has helped me sleep much better by lessening spasticity/cramping. I have not tried taking electrolytes without regard to the timing to see how that affects me. When it works this way- it's nice not to mess with it.

Let’s dive into electrolytes because they matter with muscle and nerve functioning. I’m not a nutritionist, but I want to share what I found because of the link between electrolytes and Upper Motor Diseases is important.

Electrolytes (sodium, magnesium, potassium, calcium) carry electrical signals that allow nerves and muscles to contract and relax. Imbalance can cause calf cramps, tightness, twitching, and poor sleep.

Electrolytes regulate muscle contraction/relaxation and they are lost through sweat and heat exposure like exercise and using the hot tub. When electrolytes are not adequately replaced, it can change neuromuscular excitability. Electrolyte-rich fluids can reduce cramp susceptibility and delay its onset.

The time of day that you take your specific electrlytes matters especially if you use a hot tub. For example, higher potassium in the morning with coconut water is helpful. Light sodium is needed in the evening. So, I asked ChatGPT to create a rotating electolyte menu to prevent cramping with hot tub usage for HSP - and it did. Of course, verify everything it tells you. You can dive into your own research to see how it compares.

Calcium

Calcium triggers muscle contraction. Poor calcium regulation results in impaired relaxation and sustained contraction.

Chloride

Chloride is the breaking system if sodium is the gas pedal. Since the message from the brain is damaged, the spinal motor neurons become hyperexcitable and reflex loops dominate (spasticity, cramps). Thus, chloride stabilizes the membrane. it directly supports the spinal inhibitory mechanisms that prevent runaway reflexes, spasms, and cramps — especially after heat or sweating.

Sodium

Sodium initiates nerve signaling by generating the action potential, which is especially relevant in already hyperexcitable motor neurons. After sweating from heat exposure (from exercise/hot tub), membrane potentials can become less stable. While low sodium does not cause spasticity, it can increase the risk of muscle cramping. The goal is balance—avoid excessive sodium, but don’t under-replace it either.

Magnesium

Magnesium acts as a physiological calcium blocker. Magnesium and muscle idiopathic cramping show a mixed review of evidence - but it is interesting to consider. It did show that magnesium is essential for muscle and nerve functions. My Neurologist already advised me to take magnesium at bedtime.

Potassium

Potassium helps restore the resting membrane potential after nerve firing. When potassium levels are low, nerves may fail to fully reset, leading to repeated firing rather than proper relaxation—resulting in muscle cramping and twitching.

Antioxidants may limit free radicals and much more.

Antioxidants may potentially provide neuro-supportive benefits for people with HSP.
Many HSP subtypes involve mitochondrial stress, axonal degeneration (particularly along corticospinal neurons), chronic neuroinflammation, and impaired “cellular cleanup” processes such as autophagy and endoplasmic reticulum (ER) stress. All of these processes increase oxidative stress, leading to excess free radicals that can damage neurons, mitochondria, and myelin.

Antioxidants do not correct the underlying genetic mutation, but they may help limit secondary damage and reduce stress on already vulnerable neurons. They may also lower muscle “burn” and fatigue and help reduce post-exercise spasticity flares.

Antioxidants may support motor neuron health by reducing axonal membrane damage, supporting myelin integrity, and protecting synaptic signaling. They can also help reduce neuroinflammation, improve recovery after exertion, lessen pain, and decrease stiffness. By improving muscle recovery and spasticity tolerance, antioxidants may positively impact activities such as weight lifting, hiking, NMES/FES, and vibration therapy.

Antioxidant supplementation considerations: Timing matters. Avoid taking a large number of supplements all at once. Focus on two to three core supplements, taken away from workouts rather than immediately before or after exercise.

Common antioxidant supplements used for neuro-support:

Alpha-lipoic acid (ALA): Regenerates other antioxidants (vitamins C and E, and glutathione), crosses the blood–brain barrier, and supports mitochondrial and neuronal health. 300-600 mg/day
CoQ10: Essential for mitochondrial ATP production, neuroprotective, and shown to have benefits in some spastic and mitochondrial disorders. 200-300mg
N-acetyl cysteine (NAC): A precursor to glutathione (the brain’s primary antioxidant); anti-inflammatory and supportive of detoxification and mitochondrial function. 600-1,200 mg/day
Polyphenols: Found in green tea, turmeric (with black pepper), resveratrol, and quercetin; provide anti-inflammatory and neuroprotective effects.
Omega-3 fatty acids: Not antioxidants themselves, but synergistic. They reduce oxidative damage indirectly and support myelin and neuronal membranes, helping with stiffness and neuro inflammation. EPS+DHEA~1-2 g/day

Check with your Neurologist before starting any of these antioxidants.

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