How to get rid of cramps

Generally a muscle contracts when it is used, then stretches out when the motion is completed or when another muscle moves in the opposite direction. But if a muscle contracts with great intensity with no stretching out again, you feel the pain of a muscle cramp. Night-time cramps, as you have found, generally 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

As you have done this and not anything seems to be wrong, 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 aggravate 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.


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.

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