Muscle cramps

Site and content Copyright © 2010 Health Answers.co.uk | Contact | Privacy
Please read our Disclaimer page regarding information presented at this web site

Why spend hours
searching? - Find
all the no-nonsense
health information
you need right here

Muscle Cramps

Many people experience cramps when they sleep, which can be associated with excruciating pain. Athletes sometimes tend to develop muscle cramps when they are exercising.

A wide variety of factors can cause muscles to contract painfully:

·	A mineral deficiency involving potassium, calcium, magnesium and/or sodium.

·	Dehydration, which can occur in athletes when they exercise hard in hot conditions and do not drink sufficient liquid.

·	Excessive intake of fluid (drinking 2-3 litres or more of water in addition to your daily fluid intake) - this can ‘wash’ the above-mentioned minerals out of your body and lead to cramps.

·	Lack of fitness - well-trained muscles are less likely to cramp. People who are not fit and get too little exercise often develop cramps because their muscles develop poor blood circulation.

·	Wearing tight constrictive clothing, especially in bed. Try to wear comfortable, loosely fitting clothes at all times, as constriction of the blood supply to muscles can cause them to contract painfully.

Minerals that play a role

There are four minerals that can influence how a muscle contracts, namely calcium, potassium, magnesium and sodium.

a) Calcium
Calcium is essential for the normal contraction of muscle tissues, including those of the heart. Low blood calcium levels can result in a condition called tetani where the muscles fibres contract continuously. Heart failure can ensue.

Sub-optimal calcium intakes are relatively common, especially in teenagers and young women who cut out calcium-rich foods like milk and dairy products because they are afraid of gaining weight. Supplementing may be useful (see Calcium)

b) Magnesium
Magnesium deficiencies are relatively rare, but people eating a diet lacking fresh fruit, vegetables, legumes and unprocessed grains and cereals, may well have inadequate intakes. If you suffer from muscle cramps, you can try increasing your intakes of the foods listed above (especially green, leafy vegetables such as spinach, cabbage, lettuce, broccoli) or take a calcium and magnesium supplement (taking these two minerals together improves their mutual absorption).

c) Potassium
Potassium is one of the most abundant minerals available in common foods and most people should not develop a deficiency. However, eating minimal or monotonous diets to lose weight or cutting out all fruits and vegetables and grains and cereals, can cause a potassium deficiency. Drinking too much water can also deplete your potassium reserves. Good sources of potassium include fruit and/or vegetables, or you can salt substitutes containing potassium chloride (KCl).

d) Sodium
Most people on a western diet, which is based on processed foods, won’t develop a sodium deficiency. However, drinking too much water, sweating a lot, and certain imbalances in kidney function can lead to sodium depletion, which in turn can cause cramps. If you do a lot of exercise in hot weather or if you are an athlete training hard, you need to make sure that you are getting some sodium in your diet. Luckily, most sports drinks like Energade and Powerade contain sodium to assist with hydration, so drink some while you exercise and during the recovery phase.

People who develop cramps and do not eat any salt or use salt substitutes (which are rich in potassium) should consider that they might have a sodium deficiency. Try adding a pinch of table salt to your food for a week or two to see if this alleviates the problem.

Other tips on preventing cramps

·	Get as fit as possible - the fitter you are, the fewer cramps you will develop.

·	Drink sufficient liquid to prevent dehydration, but don’t overdo your fluid intake.

·	Follow a low-fat diet to prevent clogged arteries as poor blood circulation to the limbs can cause cramps.

·	Do stretching exercises every day, especially with the muscles that tend to cramp.

·	Wear loose, comfortable clothes, especially at night.

Aches, Pains and Soreness Are NOT The Inevitable Cost Of Growing Older

A remarkable new discovery from Australia now means that you do not have to put up with a steady deterioration as the years mount up. For many years now, Tom Bowen has been treating patients with all sorts of muscle and joint pains, using certain unique techniques he has developed which are unlike anything used by any other practitioners.

The methods he uses are gentle and natural, with no unwanted side effects, and will enable anyone to simply cast aside all those irritating little limitations and restrictions that gradually eat into the quality of life. One healthcare professional described Tom Bowens breakthrough treatment as “probably the most important healthcare discovery in human history”.

Previously only available to Tom’s clients in Australia, he has now compiled the techniques he has developed into a formal system which can be used at home by anyone. No expensive equipment is needed, no sweat-drenched work-outs, and you will not need to pop a pile of pills every day. Not only that, but you can get hold of this life-changing information right now for just a few dollars, with a full 60-day full refund guarantee.

Whether you are a ‘senior citizen’ or just someone who is naturally prone to aches, pains, soreness or stiffness, Tom Bowen’s therapy can help. To find out more, just click on the ‘cover’ image or link below, and you be taken straight to Tom’s web page (it will open in another tab or window).

Click Here or on the cover image to learn more