A cramp is an unpleasant sensation which is caused by contraction, usually of a muscle. There can be various reasons for a cramp as also a cramp can occur in various parts of the body. A cramp can be caused by cold or overexertion. Stomach cramps called as colic can be caused by illness or poisoning.

Causes
Mainly, cramps are of two types. One occurs due to insufficient oxygenation of muscle, and the other is due to lack of water or salt. Cramps from poor oxygenation can be made better by rapid deep breathing, and also by stretching the muscle. Cramps that take place due to lack of salt and water can be treated by stretching the muscle, and by drinking water and increasing salt intake. If the muscle is broken up, it can increase soreness. Electrolyte disturbance may also cause cramping and tetany of muscles, particularly hypokalemia which is a lack of potassium and hypocalcemia which is a lack of calcium.

Learning about Nocturnal Leg Cramps –

Nocturnal leg cramps are spontaneous muscle contractions which occur in the calves, soles of the feet or other muscles in the body during the night or while resting. The duration of nocturnal leg cramps is highly changeable with some cramps lasting only for a few seconds and at other times for several minutes. The pain in the muscles generally remains for some time after the cramp ends. It has been that these cramps are more common in older populations but can happen to anyone. Though the precise cause of these cramps is uncertain, possible contributing factors are believed to include low levels of certain minerals (magnesium, potassium, calcium and sodium), dehydration and even prolonged sitting. Less common causes may include more serious conditions or use of drugs.

How to get rid of cramps

Usually a muscle contracts when it is used, then stretches out when the motion is done or when another muscle moves in the opposite direction. But if a muscle contracts with great strength with no stretching out again, you feel the pain of a muscle cramp. Night-time cramps, as you have found, usually affect the legs, especially calves and feet. They take place more often in older adults. Children might experience a cramp muscle and leg pain that some people call growing pains. Physical overexertion can cause cramp, but evenly inaction sitting, standing or lying in the same position for a long time may be the problem. Other possible causes comprise of Anemia, tobacco use, hormone imbalances, varicose veins, poor circulation, arthritis and even atherosclerosis. Sometimes diuretic drugs for high blood pressure or heart disorders can cause electrolyte imbalances, also causing muscle cramps.

Recommended things to be done

It is worth trying a few nutritional changes to see if they make any difference. From a nutritional point of view, the most probable cause of cramps is an imbalance in the body’s level of electrolytes minerals such as magnesium, potassium and calcium and/or vitamin E deficiency. Heavy alcohol consumption can hold back magnesium absorption, so you should stick to the maximum of 21 units a week for women. Since alcohol is a diuretic, which means that it can give confidence the body to get rid of too much water, having a tipple at night could make worse night-time cramps see whether cutting down your intake or not drinking alcohol at all in the evening helps. Better food sources of magnesium include beans, tofu, almonds, cashews, lentils, potatoes and oatmeal.

Conclusion

Tap water can be a better source of magnesium if you live in a hard-water area, and in any case, make sure you drink a good 2.5 liters of water a day to ensure good hydration. Hard water also contains calcium, which can be helpful. There is research to suggest that some people the so-called salty sweaters lose more salt during exercise than others, and this loss can cause cramp, so try to put back lost sodium when rehydrating. Lastly, lack of calcium can aggravate night cramps, so check that you are getting the recommended intake. Non-dairy sources of calcium comprise leafy green vegetables, small-boned fish such as sardines, fortified Soya milk, orange juice, cereals, seeds, nuts and dried fruits. Unluckily calcium from non-dairy foods is not as easily absorbed, so you’ll need to eat more or discuss calcium supplements with your GP.