Almost everyone has experienced it. Cold, strenuous exercise, sweating, fatigue, calcium deficiency, poor sleeping posture, etc. Can induce leg cramps, so come and see wi
Almost everyone has experienced it. Cold, strenuous exercise, sweating, fatigue, calcium deficiency, poor sleeping posture, etc. Can induce leg cramps, so come and see with me.
Causes of leg cramps
(1) Cold environment * * *, such as low room temperature in winter nights, too thin quilt cover when sleeping or legs and feet exposed.
② Fatigue, sleep, lack of rest or excessive rest lead to the accumulation of local acid metabolites, which can all cause muscle spasm. Too long walking or exercise time, excessive fatigue of lower limbs or insufficient rest and sleep will lead to lactic acid accumulation. Sleep rest time is too long, blood circulation slows down and carbon dioxide accumulates.
③ Middle-aged and elderly women often have spasms because of estrogen reduction and osteoporosis, which will make the blood calcium level too low and increase muscle stress. This is also a manifestation of calcium deficiency, and cramp is a strong signal of calcium deficiency in the body. When the human body is short of calcium, the blood calcium will fluctuate briefly. If the blood calcium is too low, the permeability of cell membrane will increase, and a large amount of calcium ions will enter skeletal muscle cells, leading to muscle spasmodic contraction.
Calcium deficiency can cause many discomforts, including pain, spasm, sweating and poor sleep. Calcium supplementation can alleviate and eliminate these discomforts. Calcium has good sedative and analgesic effects, and can improve sleep quality and health status.
4 Poor sleep posture, such as lying on your back for a long time, making the quilt press on the foot surface, or prone for a long time, making the foot surface close to the bed, forcing some muscles of the calf to be in an absolute relaxed state for a long time, resulting in "passive contracture" of the muscles.
Emergency solution to leg cramp
1. Take measures as soon as possible after the leg cramp occurs, otherwise it will cause further damage to the muscles, and the severe pain accompanying the cramp will make you unbearable. The emergency measures for leg cramps are relatively simple, which can be divided into emergency measures with the assistance of others and emergency measures for single-person self-help:
2. Alone: When the cramp happens, you are the only one present. At this time, you should quickly contract the soles of your feet, bend your toes to the soles of your feet to make them arc, and then help your legs straighten with your hands. If you are sitting, you can press your knees with your hands to straighten them. Hold on for five seconds. After the pain disappears, continue to press your knees, then slowly relax your thighs. If you feel pain again, straighten your legs.
3. Assist others: When someone has leg cramps and doesn't know what to do, you should quickly guide him to straighten his legs and lift his feet against his head, as shown in the figure. Hold on for a few seconds to touch the pain.
Extension: What about pregnant women's leg cramps?
1. Calcium supplement: We know that all the calcium needed for fetal bone growth depends on pregnant mothers. Therefore, pregnant mothers must ensure a daily calcium intake of about l200 mg ~ 1500 mg. If maternal calcium intake is insufficient, it will inevitably lead to low blood calcium. Calcium is an important factor in regulating muscle contraction, cell division and gland secretion. Low calcium will increase the excitability of neuromuscular, leading to muscle contraction and cramp. Because the blood calcium level at night is often lower than at noon, cramps often occur at night. Calcium should be properly selected as an auxiliary supplement. At present, pregnant women eat more calcium tablets. It is generally recommended to take one calcium tablet a day, and two tablets a day if calcium deficiency is obvious. While supplementing calcium, pregnant women should get more sunshine to promote the absorption and utilization of calcium. In addition, it is recommended to drink several glasses of fresh orange juice every day to supplement minerals.
2. Scientific diet: Pregnant mothers should pay attention to eating foods rich in calcium, such as sesame seeds, milk, ribs and shrimp skin. Kelp is rich in iodine and calcium. Braised shrimp skin and kelp stew rice are all good choices. Dairy products, green leafy vegetables, sunflower seeds, salmon and dried beans contain calcium. Jujube, fig, sweet corn, green vegetables and apples contain magnesium; Foods rich in vitamin C include citrus fruits, such as oranges, tangerines and grapefruit, green leafy vegetables, potatoes and tomatoes. Pregnant women eat it, which is beneficial to fetal growth and can prevent muscle twitching.
3. A coup to deal with leg cramps
Name of the dish: celery and shredded beef
Ingredients: 300g of tender beef and 200g of celery.
Ingredients: cooking wine, soy sauce, starch, sugar, salt, chopped green onion, shredded ginger, vegetable oil and monosodium glutamate.
Preparation: Wash the beef and cut it into cubes. Marinate with wine, soy sauce, starch and monosodium glutamate 1 hour or so; Select leaves of celery, remove roots, wash and cut into sections.
Practice: stir-fry the ginger slices in a hot pot, and then add the marinated beef. Add chopped celery and stir fry; Add a little water properly and season.
Efficacy: Beef is rich in protein, fat, vitamin A, carotene, calcium, phosphorus, potassium and other nutrients. When mixed with celery, it contains protein, vitamins, calcium, phosphorus, iron and other nutrients. It can strengthen muscles and bones and improve pregnancy spasm.
4. soup name: whitebait green leaf Eucommia shredded pork soup
Ingredients: Eucommia ulmoides 1g, amaranth 250g, whitebait 100g, and shredded pork 25g.
Seasoning: monosodium glutamate, salt, corn flour, water, broth.
Preparation: First, pick the amaranth, wash it, and cut it into small pieces for use.
Practice: add broth to the pot and boil, then add Eucommia ulmoides, amaranth, whitebait and shredded pork to cook together; Season with salt and thicken with cornstarch and water.
Efficacy: Eucommia ulmoides can nourish liver and kidney and strengthen bones and muscles; Whitebait and amaranth are rich in calcium, which can strengthen bones and muscles. This soup is rich in calcium and can improve the situation of leg cramps during pregnancy.
What about sleeping leg cramps?
Leg cramps during sleep may also be caused by electrolyte imbalance, calcium deficiency and excessive water loss in the body, and may also be related to hypothyroidism or side effects of drugs, taking some antihypertensive drugs and lipid-lowering drugs, nervous system diseases and other internal diseases. So you can drink a diluted sports drink or light salt water before going to bed, and keep warm when sleeping.
If the cramp is due to electrolyte imbalance, calcium deficiency, nerves and other reasons. They often occur not only in the legs and feet, but also in other parts of the body, and they will recur. ?