Leg cramps are extremely common – most of us will experience them at some time in our life. I am going to discuss some ways of helping with leg cramps, both medical and holistic. As a GP, patients come to me with distressing leg cramps every week. Fortunately there is something we can do to help, in most cases.

What are Leg cramps?
Leg cramps are pains due to muscle spasm in the muscles of the leg, usually the calf. They can occur especially if the muscle is already partly contracted, and you move in bed to contract them further. They are commoner at night.

Leg cramps are commoner as you get older, in people with an under-active thyroid gland, and in those with peripheral vascular disease, when the arteries of the legs are partially blocked.

Most cases do not have a detectable cause. Occasionally they may be caused by medication, such as diuretics, lithium, cimetidine and asthma medication.

Other causes of leg cramps include excess muscle use during the day, dehydration, low sodium levels, pregnancy, and renal dialysis. They are commonly found after long runs such as marathons.

As leg cramps tend to settle within 10 minutes, pain killers are often not needed, although they can be effective. The most effective medicine to prevent leg cramps is quinine, which should be taken every night for at least 4 weeks to observe the effect. It should be avoided in high doses in pregnancy (unless being used to treat malaria, when the benefits outweigh the risks).

Other methods include exercises to stretch the muscles at the back of the leg (by bringing your toes up towards the knees, or leaning forward  towards a wall). This can be done during an attack as well as regularly to reduce the likelihood of an attack. It may help to eat sugary or salty foods before activity, or to raise the bed head slightly.

Quinine is present in bitter lemon and tonic water, and I have had cases (e.g. in pregnancy) where drinking some of this every night was sufficient to hold the cramps at bay.

Massage during an episode can help. Sweet marjoram oil in a carrier oil may help with the massage. Having a bath with lavender oil or nutmeg may help, while a compress of common thyme or purslane may ease the pain. The scientific evidence for these approaches is poor.

I hope that this helps with this common problem. Quinine tablets are, however, useful and effective, and are safe except in overdose, so if you have ongoing problems do see your doctor!

Please see the excellent patient.co.uk leaflet website for a good leaflet:

http://www.patient.co.uk/showdoc/23068794/

Disclaimer:
The content of our website is not a substitute for professional medical advice or treatment. Always seek the advice of your doctor relating to any medical condition.

While I was still a student, we were just beginning to notice and study the obesity epidemic in the United States, which directly correlates with the large number of people eating fast food.

 Sadly, it appears that the people of the UK have followed America’s lead in this un-healthy diet trend. The problem here does not lie in the obesity and diabetes epidemics alone, but in that we are actually relying on junk food for our “nutrition,” perhaps without even realizing it! Not only is “fast food” generally un-nutritious, but people generally felt less well when eating this type of food. Lack of energy, low mood, and general lethargy after meals can ALL be mapped back to high-glycemic foods, many of which are part of the junk food that we eat for convenience.

Take a look at this recent survey in the United States outlined below. Also, be aware that we can each begin to change our diet and lifestyle, one tiny step at a time, to improve our own health and well being, both now and into the future.

Alison 

With Thanks to USANA…

 Research out of the University of California, Berkeley reveals that nearly a third of American’s calories come from “empty calorie” foods such as sweets and desserts, soft drinks, and alcoholic beverages, with another 5% coming from salty snacks and fruit-flavored drinks. Lead researcher Gladys Block, a professor of epidemiology and public health nutrition at the university, used data previously collected as part of the National Health and Nutrition Examination Survey (NHANES). Block analyzed responses from 4,700 adult participants who were asked to report everything they had consumed in the previous 24 hours.

“We know people are eating a lot of junk food, but to have almost one-third of Americans’ calories coming from those categories is a shocker. It’s no wonder there’s an obesity epidemic in this country,” Block said in a statement.

Sodas contributed 7.1 percent of the total calories consumed. By category, “sweets” topped the list, followed by hamburgers, pizza, and potato chips.

Fruits and vegetables made up a mere 10 percent of calories in the average diet.

“It’s important to emphasize that sweets, desserts, snacks, and alcohol are contributing calories without providing vitamins and minerals,” said Block. “You can actually be obese and still be undernourished with regard to important nutrients. We shouldn’t be telling people to eat less, we should be telling people to eat differently.”

Block G. Journal of Food Composition and Analysis. Volume 17, June-August 2004, 439-447.

The content (including graphics, text, and information available on or through this website) and health information presented or discussed on this website is NOT a substitute for professional medical advice, diagnosis, treatment, counseling, and/or therapy. The information, data, responses to your questions, and materials contained in, or made available to you with, this site and/or its content are not, nor are they intended to be, a medical evaluation or examination, medical advice or consultation, nor are they a replacement for, professional medical or mental health evaluations, examinations, advice, consultations, diagnosis or treatment. Always seek the advice of a qualified medical professional relating to any medical condition.