According to UCSF neurologist Miller, older people are at greater risk for cramps simply because of their age. Nerves control muscles, and nerves just wear out. "As we age, there are changes in both nerves and muscles. Muscles get more weak and small.
Foods rich in calcium, potassium, and magnesium are essential. Gently stretch muscles that have caused cramps before going to bed. Avoid assuming positions of the body that seem to cause cramping at night or during the day.
Not enough minerals.
Too little potassium, calcium or magnesium in the diet can cause leg cramps. Medicines often prescribed for high blood pressure can cause increased urination, which may drain the body of these minerals.
The exact cause of cramp is unknown but risk factors may include poor physical condition, mineral and electrolyte imbalances and tight, inflexible muscles. Cramps are usually harmless but may sometimes be symptomatic of an underlying medical disorder, such as atherosclerosis (narrowing of the arteries).
But if your symptoms persist even after at-home remedies, it could be more than just leg pain—it could be your heart. Peripheral artery disease (PAD) is a condition that is marked by limited blood flow to the limbs, particularly your legs, as a result of plaque buildup in your arteries.
But if you're getting muscle cramps frequently, and especially if you have other symptoms of weakness of muscle loss, it's time to consult your doctor. "There can be metabolic reasons for muscle cramps, such as hormonal disorders that cause electrolyte imbalances," says Dr. Ondo.
If too much salt is lost, the level of fluid in the blood will drop. Hyponatremia is a condition that occurs when the sodium in your blood falls below the normal range of 135–145 mEq/L. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness.
Bananas: A Time-Tested Treatment
You probably know that bananas are a good source of potassium. But they'll also give you magnesium and calcium. That's three out of four nutrients you need to ease muscle cramps tucked under that yellow peel.
Muscle cramp denotes an episodic, involuntary, painful contraction of a muscle. Muscle spasm is a more encompassing term referring to any involuntary muscle contraction.
It's been suggested that drinking 2 to 3 ounces of tonic water before bedtime can prevent leg cramps at night.
In general, they're likely the result of tired muscles and nerve problems. The risk of having night leg cramps increases with age. Pregnant people also are more likely to have night leg cramps. Kidney failure, diabetic nerve damage and problems with blood flow are known to cause night leg cramps.
Dark, Leafy Greens
Greens are among the more unexpected foods that deliver minerals that might help with muscle cramps. These are an excellent source of magnesium and potassium that can help replenish low levels of these minerals. Hunnes adds that they can also help with hydration since they're also full of water.
A form of citric acid and one of the most commonly used forms of magnesium, the highly absorbed magnesium citrate is known for its calming effects and is used to help soothe muscle cramps and the nervous system, in turn helping to relieve symptoms of stress, anxiety & restlessness.
Acetic acid is postulated to mitigate cramping by decreasing alpha motor neuron activity through oropharyngeal stimulation and inhibitory neurotransmitter production, while aiding in the role acetylcholine plays in muscle contraction and relaxation.
Since magnesium plays a role in neuromuscular transmission and muscle contraction, it has been hypothesised that magnesium deficiency may predispose to muscle cramps. Thus magnesium supplements are often recommended to prevent cramps.
High or low blood glucose levels
Glucose is required for muscles to properly contract and relax, as is a balanced exchange of electrolytes, such as calcium, magnesium and potassium. When imbalances happen, through either high or low blood sugar, cramps can occur.
Leg pain and cramping is common and often due to muscle spasms. While this pain can feel severe, it is usually not serious. But, sometimes, what feels like a leg cramp may actually be something more serious: a blood clot in your leg, also called a deep vein thrombosis (DVT).
Spasms, or cramps, are involuntary contractions in the hands or feet. The most common sources of spasms include overused muscles and dehydration. Prolonged writing or typing can lead to hand cramping from overuse of the muscles. Other reasons for cramping are low levels of calcium and magnesium.
Warding Off Muscle Cramps As We Age As we get older, our muscles get weaker and the nerves undergo some decay. This makes us more prone to muscle cramps. Despite a good deal of study, there's not an easy treatment for the issue — but some tried-and-true prevention techniques seem to help.