Have you ever suddenly experienced discomfort in your legs, especially at night as you go to bed? Well if you have, then you are not alone. This problem is referred to as leg cramps and its timing is such that more often than not your sleep is disrupted, as a result of this health concern. There are several reasons why leg cramps occur and some of these reasons include the following:
- A poor exercise routine or lack of one.
- Poor blood circulation to your legs.
Leg cramps can last for some seconds or they can extend to minutes, it all depends on the individual. This problem used to be referred to as a middle-aged problem, as people over the age of 50 were believed to be most susceptible to leg cramps. However, there has been an increase in the cases involving younger adults. Leg cramps are occasioned by a stiffness in the muscles of the thighs, calves, and feet. They occur as involuntary contractions that cause discomfort and anxiety.
Dealing With Leg Cramps
It is widely believed that leg cramps are caused by a deficiency in magnesium and so consuming foods rich in this mineral or taking supplements are understood to help to solve this problem. You can consume the following foods:
- Leafy dark green vegetables
- Dark chocolate
You can also use magnesium oil before you go to bed by topically rubbing it to your legs.
- Preparing Magnesium Oil
In preparing magnesium oil all you need are the following:
- Distilled water – 1/2 cup
- Magnesium chloride flakes – 1/2 cup
Preparation And Use
- Boil the distilled water, then add the flakes and stir while the water is boiling.
- Once the flakes are totally dissolved, take it down from the stove and allow it to cool for some time.
- You can then pour it into a plastic spray bottle for use.
- You should spray between 5 to 10 times on each of your legs before you go to bed and rub the oil on your legs.
- Vitamin D Helps
While magnesium deficiency is one major cause of leg cramps, a deficiency in vitamin D can equally cause the problem. This is because vitamin D helps your body with calcium absorption from the foods you consume. So when you are deficient in vitamin D, it means your body cannot absorb calcium in sufficient amounts to help improve the strength of your bones. To boost your vitamin D supply, you can consume seafood and mushrooms. You can also take vitamin D supplements and stay out in the early morning Sun to absorb vitamin D.
- Engage In Stretching Exercise
When you try out stretching exercises, you improve blood circulation to your legs and that means you supply more oxygen-rich blood to them. You can put your right leg on the edge of a table and while standing on your left leg, lean forward as far as you can towards your right leg and stay in this posture for about 20 seconds, then switch to your left leg and repeat the stretch, you can perform 5 repetitions per leg. Do this daily and you will reduce the occurrence of leg cramps.
- Electrolyte Imbalance
You need to drink sufficient amounts of water and stay hydrated. When your electrolytes are up, you are less likely to experience leg cramps. You can make an easy electrolyte drink at home today using the following ingredients.
- Water – 1 quart
- Pure honey – 1 to 2 tablespoons
- Unionized salt – 1/2 teaspoon
- Organic lemon juice – from 1 lemon
- Lime juice – from 2 limes
Just mix all the ingredients and drink daily.
You can also gain relief from cramps in the following ways:
- You can stretch out the leg that you are experiencing cramps the most on. Try and flex your ankle, with your toes pointing upwards and towards you. Hold on to the foot and stretch it.
- You can improve blood circulation in your legs by taking a walk at a steady pace.
- You can also massage your calves by making circular movements to promote blood flow and stop cramping.
Consume the following magnesium rich foods regularly to avoid leg cramps.
- Pumpkin seeds
- Sea salt
- Green leaf veggies
- Sardines and salmon
- Greek yogurt
Source: Organic Health Universe