Nobody likes leg cramps. Night cramps especially can be very painful and disrupt the quality of your sleep, which has a negative impact on your health. But you got to ask yourself, why does it happen at night? The answer is – you need to be more physically active during the day.
Insufficient blood flow and lack of fluids are most common reasons for nocturnal leg cramps that last a few seconds. However, the soreness that happens afterwards can be going on for a few days. Usually people over 50 years, experience these cramps, but young people are not an exception. Nocturnal leg cramps usually affect the calf muscle, even though some people feel them in the feet and thighs. No worries though, because we offer you a few solutions here.
What you can do as a prevention :
Increase Magnesium Levels
Magnesium is popular for its ability to relax you and many scientists claim that it is one of the best minerals to help with leg cramps. Consuming food rich in magnesium like pumpkin seeds, bananas, yoghurt, dates, dark leafy greens and dark chocolate can improve the situation. To reach the optimal effect, rub some magnesium oil onto your legs before going to sleep. You will see how effective this is!
How to Prepare Magnesium Oil
- Half a cup of Magnesium Chloride Flakes
- Half a cup distilled water
Boil the water first and put the magnesium flakes in it, constantly stirring, until the mixture is equal. Then remove it from the heat, leaving it to cool off. Pour this liquid in a spray bottle and there you go! Just apply 5-10 sprays on each leg, an hour prior going to sleep.
Right Dose of Vitamin D
Leg cramps can happen because of lack of vitamin D. This vitamin is of crucial importance for the calcium absorption that you get from the food you consume. If there is a lack of vitamin D, than the absorbance is not properly performed. Calcium is a very important mineral that maintains balance of the fluids in the organism. Best way to get vitamin D is to spend time under the sun, but if this is hard to get, than make sure you consume lots of seafood and mushrooms. Supplements like vitamin D drops can also be useful.
Simple stretching exercises can reduce cramps. They will increase the peripheral blood circulation and your legs will get the necessary nutrients and oxygen. One simple way to do this is rest the ball of your foot on a ledge, while the heel is touching the ground. Then gradually shift your weight towards the ledge. Do this for about two seconds, and rest for another ten. You will experience a good stretch in the legs. Repeat this for 6-8 times with each foot. This will affect the calves, the most common area for cramps. You can use few books as a ledge.
In medicine, it is broadly known that simple things like being hydrated can help with leg cramps. If this doesn’t work, it may be due to electrolyte imbalance. Here is a recipe for electrolyte drink, which is easy and simple.
All you need is one quart of water, half a teaspoon of unionized sea salt and six teaspoons of sugar. Mix all of the ingredients. You can use a fourth of a cup of organic honey, instead of sugar if you like. Add squeezed lemon juice (one lemon, two limes). Take this every day.
How to Get Instant Relief from Cramps?
- Stretch the leg affected in front of you, flexing your ankles. Point the toes upwards towards the knees. To get a good stretch, tug on your feet.
- Afterwards, get up and walk slowly if you can. This will increase the flow of blood.
- At the end, massage the calves in a round motion to get relief. That is all!
Foods you can consume as additional help:
- Apple cider vinegar
- Greek yoghurt
- Green leafy veggies
- Pumpkin seeds
- Sea salt