DO YOU GET CRAMPS IN YOUR LEGS?

 

Leg muscle cramps can wake you up in the middle of the night and disturb your sleep. They are sudden, involuntary, intense muscle pains usually in your calf, foot or thigh. There may present as sudden pain and tightness in a muscle, typically in your calf or there can be a temporary hard lump or twitching under the skin. Muscle cramps happen when a muscle involuntarily contracts on its own and you have no control on it. Usually, you feel a hard lump at the point of pain and that’s the contracted muscle.

Sometimes, the cramp may cause your leg to spasm — to tighten uncontrollably. Although painful to live with, cramps in your legs are generally harmless. Leg cramps at night happen when you’re not very active or when you’re asleep. They may wake you up, make it harder for you to fall back asleep and leave you feeling sore all night. Alternatively, athletes may have cramps in their muscles while performing or exercising, and particularly when they return after a long gap in practice they are most vulnerable.

Incidence

Night leg cramps (nocturnal leg cramps) can happen to anyone at any age, but they happen most often to older adults. Of people over age 60, 33% will have a leg cramp at night at least once every two months. Nearly every adult age 50 and older will have them at least one time. Approximately 40% of people will experience leg cramps during pregnancy. Healthcare providers believe that’s because the extra weight of pregnancy strains your muscles. This problem tends to increase during the warmer part of the year.

The muscles in your legs are made up of bundles of fibers that alternately contract and expand to produce movement. A cramp is a sudden, involuntary contraction (tightening) of one of these muscles, typically in your calf. Cramps can last anywhere from a few seconds to several minutes. They can be mild, or intense enough to wake you out of a sound sleep. A sudden, painful muscle spasm in the leg is called a charley horse, which legend has it is named after baseball player Charlie "Hoss" Radbourn, who reportedly suffered from frequent cramps back in the 1880s.

Causes

Some leg cramps happen for no known reason. These are called “idiopathic” cramps. Possible causes of these leg cramps include:

• Involuntary nerve discharges.
• Part of your leg muscle isn’t getting enough blood.
• Stress.
• Too much high-intensity exercise.

Possible causes for leg cramps at night (nocturnal leg cramps) include:

• Sitting for long periods of time (like at a desk job).
• Overusing your muscles.
• Standing or working on concrete floors.
• Having poor posture during the day.
• Kidney failure, diabetic nerve damage, mineral deficits and issues with blood flow.

 

Dehydration and electrolyte loss: There can be many causes of leg cramps but most of the time this is caused by dehydration and the loss of electrolytes from the body. That is why when we sweat profusely in summers or when we lose fluids because of repeated vomiting or lose motions we get leg cramps. Toxins from smoking and heavy alcohol consumption can also affect the balance of electrolytes in your body and increase the likelihood of cramping.

A deficiency of electrolytes such as magnesium or potassium in your diet can lead to more frequent cramping, by preventing your muscles from fully relaxing. Age is another factor, with cramps becoming more frequent in middle age and beyond. Older muscles tire more easily, and they become increasingly sensitive to lower fluid volumes in the body.

Exercise and muscle fatigue: This terrible pain associated with leg cramps can also occur due to muscle fatigue or mechanical stress on the muscles, especially if you stand for long periods or walk on hard surfaces. Exercise is a common trigger, especially after you've exercised for a long period of time or in the heat. Muscles that are tired or dehydrated become irritated and are more likely to cramp up.

Drug induced: Sometimes the cramping is triggered by medication such as diuretics, statins, which are used to treat high cholesterol, Diuretics, clonazepam, gabapentin, pregabalin, naproxen, fluoxetine, celecoxib, beta-blockers are other drugs that can cause leg cramps. Cancer treatments like chemotherapy can cause nerve damage, which may also cause leg cramps. Your doctor can prescribe you alternate medicines if you bring it to his/her notice.

Pregnancy: Two factors play their respective roles – mechanical and hormonal. Mechanically, the centre of gravity moves forward and the calf muscles have to work harder to maintain and balance the erect posture. Hormonal changes during pregnancy make the body retain more water and dilute the electrolytes.

 

Secondary causes: “Secondary” leg cramps are a symptom or complication of a more serious health condition. Leg cramps can be a sign of serious conditions, including:

·         ALS (amyotrophic lateral sclerosis/Lou Gehrig’s disease): Progressive neuromuscular disease.

·         Congestive heart failure: When your heart can’t pump blood well enough to give your body a normal supply.

·         Cirrhosis of the liver: Scarring of your liver.

·         Diabetes: A disease that prevents your body from properly using the energy from the food you eat.

·         Flat feet: The absence of a supportive arch in your foot.

·         Hypokalemia: Low potassium levels in your blood.

·         Kidney failure: A condition in which one or both of your kidneys no longer work correctly.

·         Osteoarthritis: The corrosion of the cartilage that protects your bones.

·         Parkinson’s disease: A neurological movement disorder.

·         Peripheral artery disease: Narrowing of the arteries in your legs or arms.

·         Peripheral neuropathy: A group of nerve diseases that can cause a range of symptoms, including cramps and pain.

 

 

Treating muscle cramps

You want to get rid of a leg cramp the moment it strikes. You might be finishing up an exercise routine, or a cramp might wake you up in the middle of the night. In moments like that, unfortunately, there aren’t any magical injections that can instantly relieve your pain. However, there are eight steps to take to possibly get rid of a leg cramp:

1.      Stretch: Straighten your leg and then flex it, pulling your toes toward your shin to stretch the muscles. Stretch the cramped muscle, and gently rub. For a thigh cramp, try pulling the foot on that leg up toward your buttock. Hold on to a chair to steady yourself.

2.      Massage: Use your hands or a roller to massage the muscles.

3.      Stand: Get up. Press your feet against the floor.

4.      Walk: Wiggle your leg while you walk around.

5.      Apply heat: Use a heating pad or take a warm bath.

6.      Apply cold: Wrap a bag of ice in a towel and apply it to the area.

7.      Take pain medications: Take ibuprofen or acetaminophen to help with the pain.

8.      Elevate: Prop up your leg after the cramp starts to feel better.

 

Most cramps will go away on their own within minutes. Massaging or gently stretching the muscle will help it relax. Heat is soothing to tense muscles. Apply a heating pad or warm wet washcloth to help loosen up the muscle. If the pain worsens and the problem continues to the point of debilitation, it’s best to consult with your physician as the condition could indicate a more serious problem.

To avoid leg cramps in the future, drink plenty of fluids before and during exercise. Muscles need fluid to contract and relax properly. Prevent tightness by warming up your leg muscles before you work out with some walking in place or a slow jog. After each workout, stretch out your leg muscles for a few minutes. Do another set of stretches before bed if you tend to get cramps while you sleep.

 If you have a leg cramp, rest and gentle stretching may help relax the muscle. Other practices, like staying hydrated and changing up your diet, may help prevent leg cramps.

Preventing leg cramps

Ideas for prevention include several activities you may want to do every day:

• Exercise: Do leg exercises during the day, and mild, brief walking or biking right before bed.
• Hydration: Drink eight glasses of water each day and avoid alcohol and caffeinated beverages.
• Medications and vitamins: Take all vitamins and medications (including muscle relaxants) exactly how your healthcare provider prescribes them.
• Prepare your bed space: Keep a heating pad and massage roller next to your bed.
• Shoes: Purchase supportive shoes.
• Sleeping position: Experiment with different positions to see if one works better than another. Keep your toes up if you’re on your back and hang your feet over the end of the bed if you lie on your front.
• Stretch: Stretch your legs before and after exercising, and right before you go to sleep.

 

There aren’t many medicines prescribed for leg cramps – a topical muscle relaxant like Move or Volini gel, a calcium channel blocker, magnesium and Vitamin B-complex are sometimes prescribed.

 

1. Drink water or electrolyte solution before bed - Heavy exercise and low fluid intake can cause dehydration. Doctors recommend drinking water or electrolyte filled drinks like Gatorade before retiring to sleep. Water naturally relieves cramps and hydrates the muscles, while the mineral filled drinks ensure your electrolytes, such as sodium, potassium, and calcium are not depleted.

 

2. Potassium and magnesium When your body has a mineral deficiency, it makes it difficult for the heart to push enough blood down to your legs. Magnesium regulates the muscle and nerve functions, blood pressure and blood sugar levels; while potassium has a similar function but also plays a part in water regulation. Combined together, these two minerals can encourage effective prevention against cramping and certain foods are rich in one or the other. Bananas are an easy and healthy source of potassium while magnesium can be found in nuts, lentils, and quinoa. It should be noted that if you have kidney problems, extra magnesium can exacerbate the condition.

 

3. Stretching exercises - You don’t need to do a whole workout before bed, but three minutes of stretching can prevent mid-sleep leg cramp disturbances. You can try a standing calf stretch. Place one leg in front of the other and bend the knee while extending the back leg. You should feel a relieving pull in the muscle. If you are prone to cramping in the upper leg, try a hamstring stretch. Put your feet together and do a standing forward bend at the hips. Hold this pose for 20 seconds.

Try the following to prevent leg cramps in your calves:

1.      Stand about 3 feet (1 meter) away from a wall.

2.      Lean forward. Touch the wall with your arms outstretched while keeping your feet flat.

3.      Count to five before you stop, and do it over and over again for at least five minutes.

4.      Repeat three times per day.

 

Leg cramps can be unpredictable and agonizing. They are painful, involuntary muscle contractions that can last seconds or minutes. They affect your sleep, exercise routine and general quality of life. They’re common, very normal and, fortunately, temporary. Some conditions and drugs can cause them, and there are risk factors you’ll want to avoid. When a cramp happens, try flexing the muscle, applying heat or ice and massaging the area.If you’re concerned about the severity and duration of your leg cramps, or think a serious condition may be causing them, don’t hesitate to contact your healthcare provider.

 

ADDING THE YEARS GRACEFULLY

Recent medical breakthroughs and improved geriatric care has ensured an increase in longevity of humans. The senior citizens segment of the Indian population is growing exponentially and the predictions are that by 2050, every fifth Indian will be a senior citizen. 

 

I often wonder where exactly lies the line that demarcates the beginning of one’s life as a senior. It seems more in the mind of the aging individual and less in the eyes of the world. Quite often, an individual finds himself/herself in the trishanku space... straddling youth and old age. Retirement, community-specific ritualistic functions, arrival of grandchildren and certain telltale signs of physical wear and tear, all these indicate the beginning of life’s waning period. Added to these, the subtle, unobtrusive signs of alienation convey, in no uncertain terms, that one is on the threshold of old age. A natural transition process or a conditioned societal response, the reality affects different people in different ways. What is however essential is growing old with dignity.

 

Many people feel unhappy, health-wise and security-wise, after 60 years of age, believing diminishing importance is given to them and their opinions. Aging thus becomes a source of stress, especially if you still cannot accept it, more so embrace this season, and you remain clueless on how to enjoy yourself now that this season is here. However, it need not be so, if only we understand the basic principles of life and follow them. Here are a few mantras to help you age gracefully, to make life after retirement more pleasant, to enjoy and treasure the elder years of wisdom and intelligence.

 

 

1. Never say 'I am too old': There are three ages, chronological, biological, and psychological. The first is calculated based on our date of birth; the second is determined by health conditions, and the third is how old you feel you are. While we don't have control over the first, we can take care of our health with a good diet, exercise, and a cheerful attitude. A positive attitude and optimistic way of thinking can reverse the third age.

 

 

2. Health is wealth: If you really love your kids and kin, taking care of yourself and your health should be your priority. Thus, you will not be a burden to them. Have an annual health check-up and take the prescribed medicines regularly. Take out health care insurance coverage. Furthermore, a regular trip to your doctor’s clinic will ensure prevention and protection from diseases while maintaining the quality of life.

 

 

3. Mind what you eat: Take proper nutrient supplementation and always eat healthy diet. Eat not just for pleasure but mainly for nourishment. This includes mindfully drinking water throughout the day because the sense of thirst may diminish as you age, leaving you at risk of dehydration. Drinking water also helps flush out toxins that speed up aging. Food choices must be centered on minimally processed food and more on whole foods from whole grains, vegetables, fruits, lean protein, and healthy fats. Mature and older people are at risk of nutrient deficiencies which lead to decreased functionality and quality of life. Vitamin D, Calcium, Vitamin C, Omega 3, fiber and even amino acids may be some of the nutrients that need to be considered. The best eating strategy for aging well is to skip processed foods (chips, chocolates, junk food, fast food) and beverages. That will immediately eliminate added sugars from your diet. Cheating once in a while is enjoyable but replacing home cooked dinner with them is a bad idea.

 

 

4. Exercise is medicine: In the Army they say ‘it is difficult to hit a moving target’. Exercise prevents age-related illnesses by improving mobility, flexibility, strength, and blood circulation. Studies show that people who exercise are less likely to feel sluggish and exhausted like the couch potatoes do sitting at home. Exercise has also been proven to prevent depression and anxiety. It keeps you not only physically but also mentally healthy. People who run, weight train and dance have a lower risk of developing dementia than people who are not physically active at all. Outdoor sports like golf and indoor card and board games are both useful and you need not choose between the two. If even that is logistically difficult you can surely go out for a morning and an evening walk. A low-intensity exercise for a total of two and a half hours a week works wonders for the brains, which includes cognition, processing speed and attention span, among others. Weight lifting can help you maintain muscle mass and stronger bones as you age. And the good news is you don’t have to lift weights like a body builder to reap the benefits. 

 

 

5. If you are obese, lose a little bit of weight: This has been shown to reduce your risk for diabetes and heart disease and improve metabolic function in liver, fat and muscle tissue. That means a 100 Kg person can reap big health benefits just by losing 5 Kg. While we’d all love to shed all of our extra pounds, it’s a lot easier to start with a 5 percent weight loss goal and keep it off.

 

 

6. Relaxation and recreation: The most relaxing and refreshing forces are a healthy and religious attitude, good sleep, music, and laughter. Have faith in your religion, learn to sleep well, love good music, and see the fun side of life. Nourish your mind and soul and always stay engaged. One of the best ways to maintain mental acuity is by keeping the mind engaged. Listening to music, reading, doing art, cooking, and taking up other hobbies do not just help keep up one’s well-being. They also help in maintaining the sharpness of mind. Likewise, nourishing the soul through spirituality gives wisdom and a sense of purpose in the golden years. Activities like painting, creative writing and poetry, jewellery making, pottery and singing in a chorale or acting in a drama during Durga Puja or Christmas all make you feel young and relaxed. So, if you want to improve your chances of aging well, consider exploring your inner artist. Pick up a new hobby or revisit your old one.

 

 

7. Yoga and meditation: While yoga and meditation are of use in all age groups, for seniors they are immensely beneficial. Yoga improves coordination between the brain and other moving parts of the body and improves balance and fitness, thus avoiding fall and injury. Kundalini yoga, which involves breathing exercises and meditation, as well as movement and poses helps a person to develop more communication between parts of the brain that control attention, suggesting a greater ability now to focus and multitask. Meditation is exercise of the mind and is the best antidote of dementia.

 

 

8. Be among friends: Why are close friends and family ties good for us? They give us emotional support that can help us cope with stress. They can be a positive influence, helping us create healthy habits. A large body of scientific research shows that social interaction, having strong, happy relationships with family, friends and community members, is an important factor in good health and longevity. Friendships can also get you through the inevitable health setbacks that occur with aging. Friendships give us higher self-esteem, greater empathy for others and make us more trusting and cooperative. And perhaps most important: As we age, our friends and family give us a sense of purpose and a reason to keep getting up in the morning.

 

 

9. Keep working: If you find work fulfilling and enjoy the company of your colleagues, you should consider sticking with it. If your job is backbreaking or high stress, consider checking out around retirement age, but make a plan for your second innings. Volunteer or find paid work somewhere that will keep you active, engaged and give you a reason to get up in the morning. Retirement itself isn’t a bad thing. Retiring after years of work can feel like a heady vacation at first. But eventually, not working can take a toll on mental health. You may not need the money but you will surely appreciate the purpose

 

 

10. Practice sleep hygiene: Sleeping hours may decrease as you age but quality sleep is very important. It is during sleep when the body is most able to repair itself. Keep a regular sleeping pattern that is aligned with the body’s circadian rhythm, also known as, body clock. This prevents hormonal imbalances that are associated with chronic illnesses. Have a downtime 1 hour before bedtime in a relaxing, sleep-promoting environment that is quiet, cold and dark. It is best to avoid the shining screen of a television or a mobile phone at this time.

 

 

11. Money is important: Money is essential for meeting the basic necessities of life, keeping good health and earning family respect and security. Don't spend beyond your means, even for your children. You have lived for them throughout, and it is time you enjoyed a harmonious life with your spouse. If your children are grateful, they should take care of you. But never take that for granted.

 

 

12. Time is precious: It's almost like holding a horse's reins. When they are in your hands, you can control them. Imagine that every day you are born again. Yesterday is a paid check. Tomorrow is a promissory note. "Today is ready cash; use it profitably. Live this moment".

 

 

13. Change is the only permanent thing: We should accept change; it is inevitable. The only way to make sense out of change is to join the dance. Change has brought about many pleasant things – money, wisdom and family. We should be happy that our children are blessed.

 

 

14. Enlightened selfishness: We are all basically self-interested. Whatever we do, we naturally expect something in return. We should definitely be grateful to those who stood by us. But our focus should be on the internal satisfaction and happiness we derive by doing good for others, without expecting anything in return but the warm glow we get, which in the end, is what we really want.

 

 

15. Forgive, then Forget: Don't be bothered too much by others' mistakes. It is certainly hard in the heat of the moment to turn the other cheek, but, for the sake of our own health and happiness, let us forgive and forget as soon as we can. Otherwise, we will only be increasing our blood pressure. Anger does more harm to the one who harbours it.

 

 

16. Overcome the fear of death: We all know that one day we have to leave this world. Still, we are afraid of death. We think that our spouse and children will be unable to withstand our loss. But the truth is that no one is able to die for you; though they may painfully mourn for some time. Time heals everything and they will carry on. Remember, no one leaves this world alive.

 

Getting older is inevitable and certainly better than the alternative. While you can’t control your age, you can slow the decline of aging with smart choices along the way. From the foods you eat and how you exercise to your friendships and retirement goals — it all has an effect on how fast or slow your body ages. Everything has a reason and a purpose in life and getting old is no exception. Take life as it comes. Accept yourself as you are, and also accept others for what they are. Everybody is unique and right in their own way. This is the golden wisdom that has accompanied the silver in your hairs. Appreciate it, cherish it, and enjoy it to the fullest.