Leg cramps are common, especially for pregnant women and athletes but painful and debilitating. The cramps tighten the muscles in your curves, quadriceps, or hamstrings and can last anything between a few seconds and fifteen minutes. Although the exact cause of the sudden, painful knots is unknown, medical experts like Michelle Molina, MD, an Ardsley leg cramps specialist, offer quick ultrasounds to get to the root of your situation. Since several factors influence the occurrence of leg cramps, you can try to prevent the recurrence of the condition in various ways. Try the following tips.
Hydrate Yourself
Studies have shown that you can prevent leg cramps by staying hydrated, while others have no connection between the two. Researchers believe that reduced fluid around the cells of the body leads to muscle twitches which cause cramps. Ensure you drink enough water regularly and replenish it after your exercises. Experts suggest that men should consume about 13 cups which is 3.3 liters of total beverages daily, while women drink about 9 cups which is 2.2 liters a day. Factors like activity level and weight determine the amount of fluids needed.
Get More Sodium
Electrolytes are crucial in sustaining the fluid balance in your body and can be lost when you excrete sweat. More than other electrolytes, sodium is mainly lost through sweat. When exercising or you are an endurance athlete and sweating, especially when the weather is hot, sodium loss may lead to cramping and a more dangerous condition known as hyponatremia. You can replace sodium by taking drinks with electrolytes or eating salty foods. You can also try eating sour pickle slices or drinking juice from a pickle to prevent cramping. Additionally, unrefined sea salt is proposed since it contains other mineral deposits beneficial to the body.
Enhance Increment in Your Calcium Intake
Many individuals believe that muscle cramps are triggered by calcium deficiency. Increase your intake of calcium naturally by consuming a diet high in dairy products such as milk, yogurt, or cheese. Also, you can try to take calcium supplements that can be bought online or at your local pharmacy. If dairy products are not available, you can also try beans, dried figs, kale, or salmon or look for calcium supplements that contain vitamin D.
Have Enough Magnesium in Your Blood
Currently, leg cramps are being linked to low levels of magnesium in an individual’s system. However, research is still ongoing, and the magnesium effect is being tested. It has so far been demonstrated to be an active treatment for pregnant women. Magnesium levels suggested vary from 360 mg/day to 420 mg/day depending on age; therefore, you can consult with your doctor about the best dosage.
Increase Your Potassium Levels
The flow of liquids in and out of the body’s cells is regulated by potassium, which also helps conduct nerve impulses and contractions of muscles. Water pills used to treat conditions such as high blood pressure enhance the risk of leg cramping since it increases your excretion of potassium. Most adults require 4700 mg of potassium daily, and you can get it from bananas, milk, peanut butter, spinach, or yogurt.
Leg cramps can make it hard to concentrate on anything else but pain. Contact Wellness and Surgery if you experience leg cramps, especially at night, for more first-hand information on avoiding it. Share your lifestyle information with your provider to help in understanding your condition.
