Introduction
Cramps are painful, spasmodic and involuntary contractions of muscles which can occur in any area of the body.
About
Cramps are uncontrolled contractions of muscle fibers. They can last a few seconds or a few minutes and are associated with severe pain. Some of the different types of cramps include-
Nocturnal cramps:
These are cramps which occur at night. They mostly occur in the legs, especially the calf muscles, and the feet. Electrolyte imbalances are thought to cause night-time Cramps.
Exercise cramps:
These occur during or after exercise. They can be caused by a lack of fluid, insufficient warm-up, lactic acid build-up and overuse.
Menstrual cramps:
These Cramps are also known as Dysmenorrhoea and cause pain and discomfort in the lower back and abdomen. They occur when the uterus contracts during the menstrual period. They are caused by hormonal imbalances, pelvic inflammatory disease and other reproductive disorders.
Cramps, such as writers cramp, are caused by repetitive use of a particular group of muscles.
Cause
There are a number of possible causes for Cramps. These include-
- Nutritional deficiencies. An imbalance in magnesium, calcium and potassium levels, or a vitamin E deficiency.
- Poor circulation (causes insufficient oxygen supply).
- Excessive and/or irregular exercise or inactivity.
- Dehydration (fluid loss results in an imbalance of electrolyte minerals).
- Certain medications such as diuretics.
- Anxiety disorders and stress.
- Smoking
- Anaemia.
- Fibromyalgia, arthritis, kidney disease, intermittent claudication, peripheral vascular disease, thrombosis, diabetes, hypothyroidism and hypertension.
- Heat (may cause dehydration).
Note- if a heaviness in the legs with Cramps occurs after minimal exercise, the cause may be more serious. Seek medical advice.
Health care
As with all conditions your Doctor should be consulted. Your Doctor will diagnose and treat this condition. Ask your Doctor for the latest advice on Cramps. A correct diagnosis is required to rule out the possibility of more serious conditions.
Diet tips
Nutritional deficiencies may be associated with cramps.
- Try to avoid acid forming foods such as white vinegar (pickles, mustard, salad dressings), red meat, baked goods, sweet foods and processed foods. Apple cider vinegar is fine to use.
- Raw vegetable and fruit juices are recommended for alkalising the body. Celery, apple and alfalfa are recommended.
- Dried seaweeds are recommended for their high mineral content.
- Foods rich in magnesium and calcium are beneficial in the prevention of muscle cramps. These include green vegetables, sesame seeds, corn, figs, almonds, apples, walnuts, yoghurt and soy beans.
- Avoid excessive amounts of coffee and alcohol. These cause fluid and mineral loss from the body.
- Wheatgerm is a good source of Vitamin E.
Vits/mins/herbs
- Magnesium is required for nerve and muscle function. It relaxes smooth and skeletal muscle as well as muscles of the blood vessels and gastrointestinal tract.
- Calcium may help leg Cramps, menstrual Cramps, night Cramps and general muscle Cramps.
- Valerian and passionflower may help with muscle relaxation and promoting restful sleep.
- Potassium regulates the water and electrolyte balance. Potassium also regulates muscle contraction by its action on nerve impulses.
- B group vitamins (particularly B5 and B12) are thought to be effective for night Cramps. The B vitamins also support the nervous system. B5 is thought to be good for pregnancy related cramps.
- Vitamin E is thought to be good for Cramps caused by poor circulation.
- Crampbark herb is thought to be an effective muscle and nervous system relaxant. It may be particularly useful for menstrual Cramps.
- Wild Yam herb is thought to relax smooth muscle.
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