Suddenly leg cramps while sleeping, don't think it's calcium deficiency! And these 3 reasons should not be ignored
Many people have experienced the torture of being woken up by cramps in the middle of the night, and the sudden tension in the calf makes people roll with pain, especially the elderly, who are often so painful that they can't sleep.
Cramps, also called muscle spasms, are a form of muscle overexcitation and contraction.
The reason why people often say " lack of calcium will cause cramps " is that calcium ions can "regulate" the transmission of excitatory signals and control the excitability of neuromuscular.
When there is not enough calcium ion "supervision", it is easy to cause hypocalcemia, which makes the muscles unable to control themselves, let go of themselves, and start to dance (cramps).
Therefore, the elderly who are easy to lose calcium and have weak ability to absorb calcium are more likely to become frequent clients of cramps.
If one day you suddenly decide to lose weight, and the amount of exercise is arranged unreasonably, then the muscles will definitely not agree.
Because the muscles are accustomed to a leisurely life, if you are suddenly pulled to exercise, you will be more easily fatigued. If you don't warm up enough, you will accumulate a lot of metabolic waste to stimulate muscle contraction and cause cramps .
At the same time, profuse sweating can also cause a transient electrolyte imbalance, and when it reaches a certain level, cramps can also occur.
It may be that the stretching exercise is not done well after exercise, the metabolic wastes such as creatine and lactic acid are not removed in time, and the muscles are constantly stimulated, and they can still hold up in the short term. But at night when the muscles contract to a certain extent , they may fry (cramp).
Although we sometimes describe the weather as "cold to a cramp", this is not groundless.
Just like a swimmer, who did not warm up before entering the water, after entering the water, the muscles are stimulated by sudden cold , and they will actively contract and tremble, generating heat to maintain body temperature. If the contraction is too strong, it may cause cramps.
The elderly often have calf cramps in the middle of the night, it may be because they are cold, so cover the quilt to keep warm.
Cramps can also be caused by a leak in the nervous system.
For example, when suffering from epilepsy, encephalitis, Parkinson's and other brain diseases, the brain will give wrong instructions to the muscles, causing the muscles to contract abnormally and cause cramps.
When suffering from lumbar disc herniation, the spinal nerve is compressed, and the reduction of blood flow will also allow the brain to blindly command the muscles, greatly increasing the probability of calf cramps.
Reasonable calcium intake not only helps to keep away from cramps, but also helps to prevent osteoporosis . However, calcium supplementation is not only good for taking calcium tablets, but blindly supplementing calcium, but it is easy to cause excessive calcium in the blood and promote the formation of urinary tract stones.
1. Pay attention to the intake of vitamin D
Vitamin D can promote the synthesis of calcium-binding protein in the intestine, and at the same time regulate the ratio of calcium to phosphorus in the body, so that calcium is better absorbed.
2. Watch out for these foods
Oxalic acid and phytic acid can combine with free calcium to form insoluble calcium oxalate, etc., which reduces blood calcium content and increases the risk of stones. When eating spinach, asparagus, celery and other foods containing more oxalic acid and phytic acid, it should be completely cooked before eat .
If the legs often cramp, it is recommended to go to the hospital for examination and treatment in time, and the right medicine is the fastest and best "shortcut".
Keeping limbs warm can maintain normal blood circulation, which can not only deliver nutrients normally, but also remove metabolic wastes in time, reducing the risk of cramps. If the elderly do not want to be woken up by cramps in the middle of the night, they can soak their feet in hot water before going to bed, and then wipe dry and cover the quilt in time.
Improper sitting posture for a long time may cause imbalance of tension on both sides of the lumbar spine, causing lumbar disc herniation to squeeze the nerve and increase the risk of cramps.
Straighten the cramping calf and hold the front of the foot with both hands to straighten the calf to relieve excessive contraction by lengthening the muscle.
At the same time, the brain will also send out signals to relax the muscles, gradually eliminating the cramps.
Straighten the cramped calf, put your thumb and other four fingers together, and press the back muscle of the calf repeatedly from top to bottom for 0.5-1 minute.
It has the effect of rubbing the tendons, reducing swelling and relieving pain.
Straighten the cramped calf, use the thumb and middle finger pulp to match the Kunlun and Taixi points, and press hard at the same time for 0.5-1 minute.
It has the effect of reducing swelling and pain, and reconciling qi and blood.
References:
[1] Tong Shi. Is frequent leg cramps really calcium deficiency? [J] Jiangsu Health Care. 2022, (03), 25.
[2] Hou Tingting. Analysis of misunderstandings and methods of calcium supplementation [J]. Modern Food, 2021, (15): 99-101.
[3] Guo Zhonghua. How much is known about the etiology of lumbar disc herniation [J]. Family Medicine, 2020, (01): 20.
[4] Self-massage to relieve calf cramps [J] Farmers Get Rich Consultant. 2018, 12, 19(39)
Pu Zhaohe. How to prevent leg cramps in the elderly [J] Medicine World. 2000, (02)