Cramps are sudden and involuntary contractions of a muscle. Cramps are most commonly
seen in the leg muscles, especially in the calves. They are painful and last usually few minutes. A leg cramp is sometimes known as “Charley horse” among public. Some people may experience it nighttime, which is called “nocturnal leg cramp”.
Potential contributing factors:
- Strenuous exercise and muscle fatigue.
- Dehydration.
- Electrolyte imbalances, especially magnesium, potassium, calcium and sodium.
- Nutritional deficiencies, especially vitamin B group.
- Medications: statins, corticosteroids, diuretics, birth control pills, and medications for high blood pressure.
- Abnormal anatomy of the lower extremity, for example, flat feet.
- Alcohol abuse.
- Kidney failure.
- Diabetes.
- Low function thyroid.
- Pregnancy.
- Diarrhea.
- Obesity.
- Addison`s diseases.
- Parkinson`s disease.
- Poor circulation of the legs.
- Low blood sugar level (hypoglycemia).
- Restless leg syndrome.
- Multiple sclerosis.
- Varicose veins.
Nutritional Supports:
Restricted Foods:
- Greasy foods.
- Fried foods.
- Too much salt.
- Alcohol.
- Coffee.
- Soft drinks.
Recommended Foods:
- Drinking plenty of water: at least 2 – 3 liters throughout the day.
- Whole grains.
- Legumes.
- Fresh fruits and vegetables.
- Food high in potassium: sweet potatoes, beet greens, bananas, tomatoes, yogurt, carrot juice, prune juice, raisins, and beans. Also see “Potassium” under the section of “Minerals”.
- Foods high in magnesium: buckwheat, bulgur, oat bran, spinach, kale, wheat germ, and pumpkin seeds. Also see “Magnesium” under the section of “Minerals”.
- Foods high in calcium: dairy products.
- Chamomile tea.
Recommended Supplements:
- Magnesium:200 – 400 mg a day.
- Calcium: 1000 mg a day.
- Potassium: 100 – 300 mg a day.
- Co –Enzyme Q 10: 300 mg a day. This may help with muscle aches and cramps resulted from statins medications.
- Glycine: 1000 – 2000 mg a day. This amino acid has an inhibitory effect on the nervous system.
- Methylsulfonylmethane (MSM): 1000 – 1500 mg a day. MSM has analgesic, anti-inflammatory and anti-spasmodic activities.
- Vitamin B – Complex: A high potency product.
- Multivitamin-Multiminerals: A high potency product.
Miscellaneous Suggestions:
- Stretches.
- Massage with lavender oil.
- Hot compress.
- Liver detoxification.