PRESCRIPTIONS
Drink up to prevent leg cramps
By Laurie Steelsmith
Q. What are leg cramps, what causes them and how can I prevent them?
A. Leg cramps are painful involuntary contractions of the calf or thigh muscles that are experienced by most people at some time in their lives. The causes of leg cramps include dehydration, decreased circulation, excessive exercise, and depletion of electrolytes and minerals from diarrhea or too much sweating.
In some cases, muscle cramps are a warning sign of thyroid disorders, diabetes or liver disease. If you get cramps while walking, it could indicate that you have arteriosclerosis — narrowing of the blood vessels that supply your muscles. People who take diuretics may have muscle cramps because increased urination can result in greater mineral loss. For licorice lovers, excessive ingestion of licorice tea may also increase the incidence of leg cramps, since licorice can cause a loss of the mineral potassium.
To prevent muscle cramps, drink up! Increase your intake of water and electrolytes, especially if you've been engaging in strenuous physical activity or sweating a lot. You can purchase one of the popular electrolyte drinks, such as Recharge, at most health-food stores. Also, eat plenty of bananas and oranges, which are excellent sources of potassium.
If you are experiencing leg cramps, you might need to increase your intake of calcium and magnesium, which are important in regulating muscle contractions. For pregnant women, magnesium may be particularly helpful; an article in the Journal of Obstetrics and Gynecology in July 1995 showed that ingesting magnesium decreased leg cramps in pregnant women. See your physician for doses.
Ginkgo biloba, an ancient herb from China, may also help decrease leg cramps because it dilates blood vessels and increases circulation; the recommended dosage for leg cramps is 60 milligrams three times a day.
Some people have painful cramps while they're asleep, waking suddenly with a muscle locked in spasm. Whenever you experience a cramp, carefully stretch your muscle in the opposite direction that it is pulling, and increase circulation by gently massaging the area. It may help to walk around or get into a hot shower.
Good preventive measures include stretching your muscles before you go to bed.
Correction: Studies have shown that low levels of zinc may contribute to infertility and benign prostatic hyperplasia. In Dr. Steelsmith's previous article ("Besides overall health, zinc aids taste, smell," Jan. 18), information was incorrect because of an editing error.
Laurie Steelsmith is a naturopathic physician and licensed acupuncturist in Honolulu. Send questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; e-mail ohana@honoluluadvertiser.com; fax 535-8170. This column is for information only. Consult your health provider for medical advice.
