Guest guest Posted February 21, 2004 Report Share Posted February 21, 2004 My wife has also been experiencing this. I used to get them during periods of extreme caloric restriction combined with alot of exercise (running). Some info: Rest Cramps. Night cramps and other rest cramps can often be prevented by regular stretching exercises, particularly if done before going to bed. Even the simple calf stretching maneuver (described in the first paragraph of the section on treatment), if held for 10 to 15 seconds, and repeated two or three times just before going to bed will often be a great help in preventing cramps, usually within a week or two. The maneuver can be repeated each time the person gets up to go to the bathroom during the night, and also during the day once or twice. It may also help to avoid flexing the foot and pointing one's toes while in bed. If nocturnal leg cramps are severe and recurrent, a foot board allows the sufferer to simulate walking even while recumbent, and may prevent awkward positioning of the feet during sleep. Another important aspect of prevention of night cramps is adequate calcium and magnesium. Blood levels may not be sufficiently sensitive to accurately reflect what is actually happening at the tissue surfaces where the hyperexcitability of the nerve is occurs. Calcium intake of at least 1 gram daily is reasonable, and 1.5 grams may be appropriate, particularly for women with osteoporosis. An extra dose of calcium at bedtime may help prevent cramps. Supplemental magnesium may be very beneficial for some, particularly if the person has a magnesium deficiency. However, added magnesium can be very hazardous for persons who have difficulty eliminating magnesium, as happens with kidney insufficiency. The vigorous use of diuretics usually increases magnesium loss, and high levels of calcium intake (and therefore of calcium excretion) tend to increase magnesium excretion. Magnesium is present in many foods (greens, grains, meat and fish, bananas, apricots, nuts, and soybeans) and some laxatives and antacids, but a supplemental dose of 50 to 100 milligrams of magnesium daily may be appropriate. Splitting the dose and taking a portion several times during the day minimizes the tendency to diarrhea that magnesium can cause. Vitamin E has also been said to help minimize cramp occurrence. Scientific studies documenting this effect are lacking, but anecdotal reports are common and sometimes quite enthusiastic. Since vitamin E is thought to have other beneficial health effects and is not toxic in usual doses, taking 400 units of vitamin E daily is approved, recognizing that documentation on its effect on cramps is lacking. Older adults should have periodic magnesium blood levels taken if they use supplemental magnesium. Even a mild and otherwise not apparent degree of kidney dysfunction, which is often seen in this age group, may lead to toxic levels of magnesium with modest doses. Recent studies have indicated that vitamin D (a vitamin required for the normal absorption of calcium from food) deficiency is common in some elderly individuals. Consequently, vitamin D replacement is important for these people, taking appropriate care to avoid excessive vitamin D levels, as these are toxic. An intake of 800 units of vitamin D daily is likely to be fully adequate; at least 400 units daily is generally recommended From Medicinenet: http://www.medicinenet.com/Muscle_Cramps/page1.htm >From: Francesca Skelton <fskelton@...> >Reply- >support group < > >Subject: [ ] nightime leg cramps >Date: Sat, 21 Feb 2004 10:49:15 -0500 > >I'm getting charley horses during sleep at night, although I'm not >exercising excessively. I remember these vividly during my pregnancies (oh >so long ago). My very old edition of Vitamin Bible says to up my calcium >and Vit E. Any other recommendations? > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 21, 2004 Report Share Posted February 21, 2004 I also have night time charley horses, they will wake me up out of a sound sleep in so much pain I already have the tears in my eyes before I am even awake! Mine are centered in the top of my feet and toes, although it seems all the muscles below my knees are involved and my muscles are sore for days each time this happens. In researching this I've read to add any or all of the following... magnesium, Vitamin E, calcium, potassium, quinine, and drink plenty of water to avoid dehydration. Also I've read that peppermint for some reason can lessen the cramping. For me, I've added more calcium, magnesium, potassium, make sure I am drinking plenty of water, and drink peppermint tea as I'd rather drink this than anything with quinine in it! Also I am doing additional stretching at bed time which I think is helping a lot and the best advise I can give that has helped me the most is that I use my herbal heat pack and place it on my feet when I go to bed and re-heat it any time I get up at night. This is the best comfort and also helps to relieve the cramps when/if they occur. I notice when I increase my daily exercise I will have more cramping until the muscles adjust, but boy these cramps are sure uncomfortable! Hope this helps... (bluemoonx3@...) I am having trouble with this account so I am currently using this secondary email address. > I'm getting charley horses during sleep at night, although I'm not > exercising excessively. I remember these vividly during my pregnancies (oh > so long ago). My very old edition of Vitamin Bible says to up my calcium > and Vit E. Any other recommendations? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 21, 2004 Report Share Posted February 21, 2004 : you are a very valuable contributor to this board. I thank you for the detailed and illuminating response to my question. Interesting that your wife is also getting these now (in the winter). Hmmmm can it be not enough Vit D ??? I have been taking the Cod liver oil, but not regularly. I'm going to try to take it more often til the sun comes out again in the spring and see if that doesn't do the trick. (As I'm an avid greens/fruit eater, as most of us are, I can't imagine that I'm not getting enough Calcium/mag from my salads, greens and fruit such as bananas). on 2/21/2004 11:14 AM, Dowling at dowlic@... wrote: > My wife has also been experiencing this. I used to get them during periods > of extreme caloric restriction combined with alot of exercise (running). > > Some info: > > Rest Cramps. Night cramps and other rest cramps can often be prevented by > regular stretching exercises, particularly if done before going to bed. Even > the simple calf stretching maneuver (described in the first paragraph of the > section on treatment), if held for 10 to 15 seconds, and repeated two or > three times just before going to bed will often be a great help in > preventing cramps, usually within a week or two. The maneuver can be > repeated each time the person gets up to go to the bathroom during the > night, and also during the day once or twice. It may also help to avoid > flexing the foot and pointing one's toes while in bed. If nocturnal leg > cramps are severe and recurrent, a foot board allows the sufferer to > simulate walking even while recumbent, and may prevent awkward positioning > of the feet during sleep. > > Another important aspect of prevention of night cramps is adequate calcium > and magnesium. Blood levels may not be sufficiently sensitive to accurately > reflect what is actually happening at the tissue surfaces where the > hyperexcitability of the nerve is occurs. Calcium intake of at least 1 gram > daily is reasonable, and 1.5 grams may be appropriate, particularly for > women with osteoporosis. An extra dose of calcium at bedtime may help > prevent cramps. > > Supplemental magnesium may be very beneficial for some, particularly if the > person has a magnesium deficiency. However, added magnesium can be very > hazardous for persons who have difficulty eliminating magnesium, as happens > with kidney insufficiency. The vigorous use of diuretics usually increases > magnesium loss, and high levels of calcium intake (and therefore of calcium > excretion) tend to increase magnesium excretion. Magnesium is present in > many foods (greens, grains, meat and fish, bananas, apricots, nuts, and > soybeans) and some laxatives and antacids, but a supplemental dose of 50 to > 100 milligrams of magnesium daily may be appropriate. Splitting the dose and > taking a portion several times during the day minimizes the tendency to > diarrhea that magnesium can cause. > > Vitamin E has also been said to help minimize cramp occurrence. Scientific > studies documenting this effect are lacking, but anecdotal reports are > common and sometimes quite enthusiastic. Since vitamin E is thought to have > other beneficial health effects and is not toxic in usual doses, taking 400 > units of vitamin E daily is approved, recognizing that documentation on its > effect on cramps is lacking. > > Older adults should have periodic magnesium blood levels taken if they use > supplemental magnesium. Even a mild and otherwise not apparent degree of > kidney dysfunction, which is often seen in this age group, may lead to toxic > levels of magnesium with modest doses. > > Recent studies have indicated that vitamin D (a vitamin required for the > normal absorption of calcium from food) deficiency is common in some elderly > individuals. Consequently, vitamin D replacement is important for these > people, taking appropriate care to avoid excessive vitamin D levels, as > these are toxic. An intake of 800 units of vitamin D daily is likely to be > fully adequate; at least 400 units daily is generally recommended > > > From Medicinenet: > > http://www.medicinenet.com/Muscle_Cramps/page1.htm > > > > > > > >> From: Francesca Skelton <fskelton@...> >> Reply- >> support group < > >> Subject: [ ] nightime leg cramps >> Date: Sat, 21 Feb 2004 10:49:15 -0500 >> >> I'm getting charley horses during sleep at night, although I'm not >> exercising excessively. I remember these vividly during my pregnancies (oh >> so long ago). My very old edition of Vitamin Bible says to up my calcium >> and Vit E. Any other recommendations? >> > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 21, 2004 Report Share Posted February 21, 2004 Thanks, Francesca- Perhaps you are correct regarding vitamin D. That would appear to be the only possible thing missing from her diet. Like you and me, she eats alot of fruit and vegetables. She does; however, eat quite a quantity of heavily salted foods (nuts, popcorn, chips), and I suppose this might detrimentally affect her sodium/potassium balance. I tend to take more supplements than she does, including 1000 IU vit. D/day, and I've stayed free from cramps. >From: Francesca Skelton <fskelton@...> >Reply- >< > >Subject: Re: [ ] nightime leg cramps >Date: Sat, 21 Feb 2004 11:23:00 -0500 > >: you are a very valuable contributor to this board. I thank >you for the detailed and illuminating response to my question. > > Interesting that your wife is also getting these now (in the winter). >Hmmmm can it be not enough Vit D ??? I have been taking the Cod liver >oil, >but not regularly. I'm going to try to take it more often til the sun >comes >out again in the spring and see if that doesn't do the trick. (As I'm an >avid greens/fruit eater, as most of us are, I can't imagine that I'm not >getting enough Calcium/mag from my salads, greens and fruit such as >bananas). > > >on 2/21/2004 11:14 AM, Dowling at dowlic@... wrote: > > > My wife has also been experiencing this. I used to get them during >periods > > of extreme caloric restriction combined with alot of exercise (running). > > > > Some info: > > > > Rest Cramps. Night cramps and other rest cramps can often be prevented >by > > regular stretching exercises, particularly if done before going to bed. >Even > > the simple calf stretching maneuver (described in the first paragraph of >the > > section on treatment), if held for 10 to 15 seconds, and repeated two or > > three times just before going to bed will often be a great help in > > preventing cramps, usually within a week or two. The maneuver can be > > repeated each time the person gets up to go to the bathroom during the > > night, and also during the day once or twice. It may also help to avoid > > flexing the foot and pointing one's toes while in bed. If nocturnal leg > > cramps are severe and recurrent, a foot board allows the sufferer to > > simulate walking even while recumbent, and may prevent awkward >positioning > > of the feet during sleep. > > > > Another important aspect of prevention of night cramps is adequate >calcium > > and magnesium. Blood levels may not be sufficiently sensitive to >accurately > > reflect what is actually happening at the tissue surfaces where the > > hyperexcitability of the nerve is occurs. Calcium intake of at least 1 >gram > > daily is reasonable, and 1.5 grams may be appropriate, particularly for > > women with osteoporosis. An extra dose of calcium at bedtime may help > > prevent cramps. > > > > Supplemental magnesium may be very beneficial for some, particularly if >the > > person has a magnesium deficiency. However, added magnesium can be very > > hazardous for persons who have difficulty eliminating magnesium, as >happens > > with kidney insufficiency. The vigorous use of diuretics usually >increases > > magnesium loss, and high levels of calcium intake (and therefore of >calcium > > excretion) tend to increase magnesium excretion. Magnesium is present in > > many foods (greens, grains, meat and fish, bananas, apricots, nuts, and > > soybeans) and some laxatives and antacids, but a supplemental dose of 50 >to > > 100 milligrams of magnesium daily may be appropriate. Splitting the dose >and > > taking a portion several times during the day minimizes the tendency to > > diarrhea that magnesium can cause. > > > > Vitamin E has also been said to help minimize cramp occurrence. >Scientific > > studies documenting this effect are lacking, but anecdotal reports are > > common and sometimes quite enthusiastic. Since vitamin E is thought to >have > > other beneficial health effects and is not toxic in usual doses, taking >400 > > units of vitamin E daily is approved, recognizing that documentation on >its > > effect on cramps is lacking. > > > > Older adults should have periodic magnesium blood levels taken if they >use > > supplemental magnesium. Even a mild and otherwise not apparent degree of > > kidney dysfunction, which is often seen in this age group, may lead to >toxic > > levels of magnesium with modest doses. > > > > Recent studies have indicated that vitamin D (a vitamin required for the > > normal absorption of calcium from food) deficiency is common in some >elderly > > individuals. Consequently, vitamin D replacement is important for these > > people, taking appropriate care to avoid excessive vitamin D levels, as > > these are toxic. An intake of 800 units of vitamin D daily is likely to >be > > fully adequate; at least 400 units daily is generally recommended > > > > > > From Medicinenet: > > > > http://www.medicinenet.com/Muscle_Cramps/page1.htm > > > > > > > > > > > > > > > >> From: Francesca Skelton <fskelton@...> > >> Reply- > >> support group < > > >> Subject: [ ] nightime leg cramps > >> Date: Sat, 21 Feb 2004 10:49:15 -0500 > >> > >> I'm getting charley horses during sleep at night, although I'm not > >> exercising excessively. I remember these vividly during my pregnancies >(oh > >> so long ago). My very old edition of Vitamin Bible says to up my >calcium > >> and Vit E. Any other recommendations? > >> > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 22, 2004 Report Share Posted February 22, 2004 I'd suggest as an experiment buying a package or just several small envelope doses (at about $.50 each or $9.00 the box of something like 30 ) of EmergenC vitamin C powder. This formula includes 200 mg potassium. When you wake up suffering from cramping, try one envelope with only a fraction of a glass of water ( to minimize the need to get up again to urinate.) If you have really, really bad cramping, try 2 envelopes. This seems to work for me. Sometimes i have wondered if it's just my imagination, but it does seem that this does help stop the cramping pretty swiftly for that night. -Hue Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.