Leg cramps happen very often, especially during the night cause of them we feel pain in our feet, calves, and thighs, and also discomfort which disturbs our sleep and overall health.
Some of the reasons for leg cramps are lack of exercise, dehydration and poor blood flow in the legs. In most cases they last for a few seconds, but they can last up to few minutes, and in most severe cases, they can last up to a few days.
Luckily, you can stop them from happening with the help of some simple tricks. First you need to do is to increase the magnesium intake, by consuming foods high in this mineral, such as yogurt, dates, bananas, dark greens, veggies, pumpkin seeds, and dark chocolate.
Here is a list of the 15 foods that contain the most magnesium:
- Bananas
- Greek yogurt
- Mushrooms
- Cacao
- Tomatoes
- Quinoa
- ACV
- Pumpkin seeds
- Dates
- Sardines and salmon
- Nuts
- Sea salt
- Green leafy veggies
- Molasses
- Avocado
You can also prepare this magnesium oil, it can be of great help for you. Just rub it on your legs before going to bed and leave it to act during the night.
How to prepare it:
Ingredients:
- ½ cup magnesium chloride flakes
- ½ cup distilled water
Instructions:
First, put the water in a pan on the stove and leave it to boil. While stirring, add the flakes. After the flakes are dissolved, you should remove them from the heat and leave them to cool down. When that’s all done, pour the oil in a spray bottle.
Use:
Before going to bed, spray the oil 5-10 sprays on each leg.
Here are some useful tips for increasing the magnesium level:
- Do stretches
Stretches are very beneficial for reducing leg cramps because they boost the blood flow, and in that way they help for the delivery of oxygen and nutrients into the cells. The easiest way to do this is with a shelf and resting a ball of the foot while the heel is on the floor. Move the weight on the shelf, hold for 2 seconds and afterword take a rest for 10 seconds. Do 6-8 repetitions on each leg and you will feel the calves relaxing.
- Vitamin D
Vitamin D is very important for the absorption of calcium, because it is an electrolyte and balances the body fluids. You can increase the level of vitamin D in your body by exposing yourself to sun and by consuming seafood and mushrooms.
- Imbalance in electrolytes
When you’re hydrated the chances of crams are smaller. If you are hydrated and the crams still happen it’s because the electrolytes are imbalanced in the body. If this is the case, try this drink:
Electrolyte Drink- Recipe:
Mix half a teaspoon of unionized salt, 1-quart water, 6 teaspoons of sugar. Instead of sugar you can use honey, and in this case, reduce the salt by 1/2. Add some lemon juice, and drink this beverage every day.
Here are some more useful tips if you suffer from leg cramps:
- walk with slow pace anytime you can –in this way you will improve the blood flow
- whenever you can, massage the caves by doing circular movements
- extend the leg that’s cramping and flex the ankles, point the toes upward and in the direction of the knees, and then tug the feet, and stretch.
source: beautifuldiyandhealth.blogspot.com
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