Nutrition

Electrolytes are important

with your exercise and hot tub routine!

After including eletrolytes into my diet, my body 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 awaken 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.

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 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 electrolytes 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, you can have AI create a rotating electolyte menu to prevent cramping with hot tub usage for HSP - like I did. Of course, verify everything AI tells you. You can dive into your own research to see how it compares.

Potassium

Potassium is found in foods like avocados, watermelons, potatoes, bananas, and spinach. Potassium is best taken in the morning; it 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.

Calcium

Calcium is found in leafy collard greens, bok choy, sardines, canned salmon, milk, yogurt, cheese, and tofu. Calcium triggers muscle contraction. Poor calcium regulation results in impaired relaxation and sustained contraction. Calcium is in lots of greens also, like broccoli, kale, bok choy, mustard greens, turnip greens, collard greens, and Brussel sprouts.

Chloride

Chloride is found in sea salt, sea week, processed meats, cheese, and savory condiments like soy sauce. 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.

Magnesium

Magnesium is found in leafy green vegetables like spinach, legumes, nuts and seeds, whole grains, seafood, chicken and beef. 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.

Sodium

Sodium is found in eggs, cheeses, savory snacks, and a dill pickle. Be sure to have a light amount of sodium in the evening. 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.

HSP Gene Pathway Charts

The HSP Gene Pathway Charts below come form Liang Oscar Qiang MD, PhD, Assistant Professor Drexel University College of Medicine. The Chart's gene font colors correspond to patterns of inheritance. Green is Autosomal-Dominant (AD), violet is Autosomal Recessive (AR), red is Mixed AR/AD, and blue is X-linked recessive inheritance. The chart on the right has arrows showing the progression of one pathogenetic mechanism leading to the next pathogenetic mechanism. Pretty amazing, right?

Below are two AI chart summaries for the best possible ways to help someone with HSP, despite the lack of HSP-specific research. I asked AI to prioritize the pathway progression (right chart) in their answer so the most imortant infomrmation would come first. Please consult your doctor before following these suggestions for foods/supplements.

Open Evidence's summary of recommendations comes from the two HSP Gene charts above. Pathway progression is considered in the below summary prioritizing Mitochondrial Function as the most important.

Below is Claude's AI summary of the two HSP gene charts and recommendations for someone with HSP. This summary could apply to people who don't have a HSP-specific genetic identifications, or perhaps for those not genetically tested yet.

The above summaries are a sufficient starting point for someone with HSP. There are lots of things to gradually incorporate into your diet/routines above, if you like. There are, however, more detailed AI recommendations for each particular pathway/gene. If you would like to see the more detailed versions according to your HSP gene type for its pathway, from Open Evidence and Claude, please let me know at hsp-sandiego@sonic.net.

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