The abrupt and merciless spasms of leg cramps can leave you writhing in pain as you wait for the attack to subside. Most instances of leg cramps occur with little to no warning. As you massage away the pain, you may wonder what you can do to fend off the next bout. Proper nutrition and fluid intake can help prevent this painful problem.
Potassium Deficiency
Leg cramps can have several causes, and the most common is a potassium deficiency. According to Dr. Robert M. Cohen of NetWellness, potassium-related leg cramps are the most treatable. If you take diuretics, they can make you urinate more than usual. The excess urination may account for your potassium deficiency. Such a scenario often warrants supplementation to restore potassium levels and reduce the likelihood of leg cramps reoccurring.
Food Sources
Potassium-rich foods may help relieve your leg cramps. Fresh fruits like bananas, kiwis and melons are high in potassium. Dried apricots, figs and raisins also contain potassium. Potatoes with the skins intact, tomatoes, beans, fish and some dairy products are other options. If dietary changes such as adding potassium-rich foods to your menu fail to help with leg cramps, over-the-counter or prescription supplements may be necessary.
Supplements
If your potassium levels are dangerously low, your physician may prescribe a potassium supplement. According to Oregon State University’s Linus Pauling Institute, both male and female adults require a minimum intake of 4,700 milligrams of potassium per day. Ingesting more potassium than your body needs may have serious health consequences, so have your physician monitor your potassium supplementation regimen closely. Follow the instructions on the supplement’s label, and do not take more potassium than prescribed.
Warnings
Sometimes the cause of leg cramps can be a little more sinister. A sedentary lifestyle, poor circulation, thyroid disease, diabetes, pregnancy and injury during your regular workouts can all lead to leg cramps. If you experience bouts of leg cramping more frequently than usual or if the pain associated with the leg cramps is intensifying, call your doctor immediately to rule out more serious medical conditions.
References
- NetWellness; Leg Cramps and No Reactions to Low Blood Sugar; Robert M. Cohen; June 2006
- Colorado State University, Nutrition Services: Ask the Registered Dietitian
- Oregon State University, Linus Pauling Institute; Potassium; Jane Higdon; February 2004
- University of Missouri Outreach and Extension; Put a Stop to Leg Cramps; Lynda Zimmerman; October 2000
- The Harvard Medical School Family Health Guide; Leg Cramps; January 2005
- LECOM College of Osteopathic Medicine School of Pharmacy: Muscle Cramp -- A Common Pain
