Muscle spasms, or cramps, occur in all ages of people and not just those who engage in athletic activities. Although muscle straining and overuse can lead to muscle spasms, the biochemistry of the body, which depends on hydration and nutrition, is a major factor. Muscle spasms are more likely to occur in larger muscles, such as those in the legs and lower back, because they require more blood and nutrients to function properly. Muscles in spasm contract, but do not release properly, which is often very painful.
Water
Dehydration, or lack of water, is a common cause of muscle spasms and cramps. Sweating caused by physical exertion accelerates dehydration, so drinking more water before, during and after exercise is a simple solution. According to "Nutrition Management and Restorative Dining for Older Adults," dehydration is very common among the elderly due to reduced water drinking and over-consumption of diuretics, such as caffeine and alcohol. Diuretics cause increased urination and reduce water stores in the body. Therefore, if you are elderly and suffer from muscle spasms, replacing your consumption of coffee, black tea, soda pop and beer with water may resolve your problem fairly quickly. If your body is properly hydrated, your urine should be clear-colored.
Calcium
Calcium plays an essential role in muscle contractions, especially the release phase. A diet poor in calcium or disease conditions that result in malabsorption, kidney impairment or hormonal imbalances may cause muscle spasms, especially if they occur at night, according to the "Doctor's Complete Guide to Vitamins and Minerals." Consuming more calcium-rich dairy products, such as yogurt and milk, may be the simplest solution. High serum levels of calcium, however, are not good indicators of the calcium available to your muscles, so making it more bio-available might be the best strategy. Taking higher doses of vitamin C, phosphorus, lecithin, magnesium and protein all increase calcium's absorption and bio-availability.
Potassium
Electrolyte imbalance, which is partly dependent on potassium, is also a cause of muscle spasms and cramps. Electrolyte imbalance can occur from excessive sweating or dietary deficiencies, according to the journal "Fluids and Electrolytes with Clinical Application." Resolving a potassium deficiency can be accomplished by consuming some potassium-rich foods each day. Fruits and vegetables that are rich in potassium include bananas, oranges, raisins, tomatoes, potatoes and broccoli.
Sodium
Electrolyte imbalance is also caused by low sodium levels. The standard American diet is high in sodium intake, although some health-conscious people severely reduce their salt intake to deficient levels. Sodium and potassium deficiencies leading to electrolyte imbalances and muscle spasms tend to occur during or after physical activity because sweating further reduces mineral stores. Gatorade was the first brand of sport drinks to address loss of salt and general electrolyte imbalance among athletes. So if you are an athlete, a sodium-restricted diet could lead to spasms. On the other hand, if you are an inactive person who's not on a low-salt diet, your muscle spasms are not likely caused by sodium or potassium deficiencies.
References
- "Nutrition Management and Restorative Dining for Older Adults"; Gretchen Robinson; 2001
- "Doctor's Complete Guide to Vitamins and Minerals"; Mary Dan Eades and Philip Lief; 2002
- "Fluids and Electrolytes with Clinical Application"; Joyce LeFever Kee; 2010
