Are your cramps cramping your lifestyle?

Since my medical condition, I have become more attuned to my body. I remember the moment when the ob-gyne asked me, “Are you in denial?  How did your cyst grow to be that big (like a full- term baby)?”  I told her: How can I deny something I didn’t even know existed.

 Looking back, I should not have disregarded my irregular menstruation or skipped my regular checkups.  If I went to the doctor early enough, maybe a different type of treatment could have been administered.

 There are so many women undergoing hysterectomy. Unfortunately, too many enter menopause surgically. There has been no clear explanation why women get fibroids and cysts in the ovary and uterus. Many link it to hormonal imbalance, stress, genetics, and estrogen-like substances in food.

 I never experienced abdominal pain during menstruation.  There was really no pain  associated with my cysts at all.  One pain that regularly haunted me at night though was leg and foot cramps. I was surprised to find out that many suffer this condition, too.  They are predominant in the elderly and pregnant women due to poor blood circulation in the limbs. Maybe, that is why I had them and why I do not suffer them anymore after my cysts were removed.

 Night cramps are spasms that occur in the calf muscles behind the lower leg and in the small foot muscles at the bottom of the foot. Pain ranges from mild to moderately severe and attacks are sudden. In some cases, I just stayed in bed and allowed the spasm to run its course (a few minutes) while at times I am forced out of bed to stretch the muscle. While mine did not recur on the same night, I read that it is not uncommon to have another attack within the night.

 Calf cramping at night is both painful and worrisome. Imagine spasms in the dark! A restful sleep becomes a dream with a condition like this. It is definitely a sign of a prevailing condition and experts say the checklist is short.

 First in the list is overuse or overstretching of the legs. Too much exercise or activity during the day can lead to cramps at night. Extreme exertion can lead to the depletion of glycogen or the fuel for muscle cells, making muscles prone to cramping.  If this is the cause, then lighten your exercise load a bit.

 Next is dehydration. Water is important for transporting vitamins, minerals, and other substances all throughout the body. Muscles need to be hydrated to function properly — without hydration, cramping will likely occur. Caffeine and alcohol don’t count as hydration. They are diuretics that dehydrate a person even further.  You should, in fact, down two glasses of water after one cup of coffee just to neutralize the effect.  Diuretics and certain medicines may also cause night cramps.

 A third likely cause is the lack of certain minerals needed by the muscles to contract. These include potassium, calcium, and magnesium.  A deficiency in any of these increases the excitability of nerve endings and the muscles they stimulate, which in turn may trigger cramps.

 Other conditions that may cause night cramps are: changes in the balance of salt in the bloodstream, excess alcohol, sarcoidosis (a rare disease of the nerves), side effect of a kidney dialysis, an untreated under-active thyroid gland, peripheral vascular disease, lead poisoning and rarely, cirrhosis of the liver.

  Take a few tips for pain-free legs at night:

• Drink up. Taking at least eight glasses of clean water is in order. Try to eliminate, if not lessen, your coffee and caffeine intake.

 • Increase your potassium intake with more low-fat yogurt, spinach, tomatoes, potatoes, broccoli, cantaloupe, beans, lentils, and citrus fruits. Eat bananas, bran cereal, brown rice, and almonds for a good dose of magnesium. Then boost your calcium reserves with low-fat or non-fat dairy foods.

 • For those who would rather use supplements, take 500 mg. of magnesium twice a day. Experts do not suggest potassium supplements as too much can cause heart problems. Just get your daily dose from grains, beans, fruits, vegetables, lean meat, fish, and poultry.  800 iu of vitamin E daily also helps but should not be taken by people who are on anti-coagulant therapy as vitamin E has a tendency to thin the blood.

 • Home remedies include putting a spoon right on the cramp (need not be sterling, stainless steel is fine) and pinching your philtrum (the area between your nose and upper lip) until the cramp is gone. Massage also helps.  Rub the site of tightness in a circular motion to loosen muscle tension. 

While lying down, you may stretch the calf muscles by lifting your leg about 45 degrees, then pointing your toes toward you. Or you may sit up with legs extended straight in front of you, then hold your toes, pulling them up towards your knees. If pain persists, apply a heat compress for 10 minutes or take a warm bath or shower.

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Post me a note at mylene@goldsgym.com.ph or mylenedayrit@gmail.com.