Regular cramps happen due to several reasons. They include:
Poor blood circulation
Over-exertion which causes muscle fatigue
Excessive heat which causes sweating and dehydration
Magnesium, sodium and potassium deficiency
Ion imbalance caused by vomiting or diarrhea
Intake of medication for diseases like osteoporosis, asthma, high blood pressure, cholesterol, Alzheimer’s and Parkinson’s
Some of the more severe health conditions that cause muscle cramps include:
Cerebral palsy
Multiple sclerosis
Nerve damage
Nervous system toxins
Neurodegenerative diseases
Spinal cord injury
Stroke
Trauma
Anxiety
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Cramps usually happen where the thick bundles of muscles are present. The most common location for cramps are thighs, calves, forearm, arches of feet and likewise. It is easier for the muscles in these locations to spasm and contract involuntarily, causing a blinding pain that makes you go blank, panicked and immobile for a second.
Experts believe that diet can be of huge help in preventing, reducing or getting rid of muscle cramps. Some of the foodstuffs include:
Fluids
Plain water is the best defense when it comes to cramps. To prevent muscle cramps associated with dehydration, consume plentiful amounts of beverages and foods rich in water, such as fresh fruits and vegetables, soup, juice, smoothies and herbal tea.
Fish and seafood
Fish and seafood provide valuable amounts of protein and nutrients that may help prevent muscle cramping, including magnesium and calcium. Fish and seafood particularly rich in magnesium include prawns, oysters, herring, haddock, halibut, salmon, mackerel, lobster and sardines. Canned sardines, salmon and tuna, which contain trace amounts of bone, provide valuable amounts of calcium.
Dairy products
Dairy products, including milk, yogurt and cheese, are top dietary sources of calcium for preventing muscle cramps related to calcium deficiency. To add calcium to foods, prepare oatmeal, mashed potatoes, soups and smoothies with low fat milk in place of water. Low fat yogurt also contains modest amounts of magnesium while dairy-based beverages promote hydration.
Beans and seeds
Dried beans, including soy, navy and black varieties, as well as pumpkin and sunflower seeds, contain the essential nutrient of magnesium.
Fruits and vegetables
Potassium is an electrolyte as well as a nutrient, and it helps the human body maintain its pH balance. Potassium also promotes proper nerve and muscle function. People who are low in potassium could experience leg cramps. A wide variety of fresh fruits and vegetables are rich in potassium. According to The World’s Healthiest Foods, bananas, strawberries, cantaloupe, kiwi, papaya, apricots, bell peppers, carrots, eggplant, green beans, squash, tomatoes, asparagus and beets are good food sources of potassium.
Although cramps are a common problem faced by many, it is usually athletes with bulky band of muscles and a lot of physical mobility who are most prone to it. When athletes sweat and lose salt, their muscles start to cramp. These can include hamstrings, quads and even the small muscles in the feet or hands. One must not lose his/her calm when cramps occur. The immediate action under such circumstances is to pull the part of the body containing the cramped muscle in the opposite direction to which it is actually supposed to work.
Muscle cramps, especially around the legs, are a common occurrence among pregnant women due to their increasing weight. Moreover, their body may also be suffering from the imbalance or deficiency of electrolytes like calcium, magnesium or potassium. Warm bath, light exercises, plenty of fluid, sufficient rest and a comfortable sleeping position are the common remedies in such situations.
Some women experience menstrual cramps which may vary in severity and duration. Aching pain in the abdomen is experienced due to the contractions in the uterus, which is a muscle. Mild menstrual cramps can be relieved by taking painkillers or placing a hot water bag on the abdomen. The long-term solution is to take ample rest, massage the abdomen and lower back frequently and avoid smoking, drinking, and intake of caffeine and salt. If these measures don’t work, the doctor can prescribe medication like ibuprofen or oral contraceptives.
Cramps are usually a part of our daily lives. But if it persists for a long time and causes problems with the regular functioning of the body, it is best to visit a medical professional for help.
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