Cramps (cramps) can occur at any age but tend to increase with age. Many elderly people complain of nighttime cramps that interfere with sleep. Cramps occur when you have a health problem, in which calcium deficiency must be mentioned.

According to statistics, about a third of people over 60 years old and half of all people aged 80 years and older often have cramps, especially at night. In particular, people who have cramps 3 times a week account for 4/10, even for some people, they also have cramps every day.


* Why do you often get cramps?


Cramps have many causes: due to lack of oxygen supply to the muscles or disorders of some important electrolytes such as calcium or potassium deficiency in the blood. The phenomenon of lack of oxygen and electrolytes often occurs in people with good health, good working ability or doing sports with lots of movement, continuously without rest or standing or sitting for too long, or when sleeping so that the leg position is not correct.

Thus, causing excessive sweating that is not compensated or compensated but not enough; due to diabetes, osteoporosis, thyroid disease, metabolic disorders… Cramps can occur in patients who are taking certain drugs (diuretics, lipid-lowering drugs, antidepressants) colds, antihypertensives, stomach medications, bronchodilators) or on dialysis. In addition, when sleeping, cramps can also occur because the body lacks the necessary amount of water every day (due to fear of drinking water because it has to urinate a lot at night) or lacks the amount of micronutrients needed by the body such as calcium and magnesium. , potassium, sodium chloride or due to excessive sweating, or in the case of diarrhea, vomiting a lot.


* Symptoms of calcium deficiency – cramps.


Maybe your body is lacking calcium, but how to recognize them? It’s not difficult, you should pay attention to the following symptoms:


  1. Cramping (cramps): This is one of the early symptoms of calcium deficiency. Muscle pain, especially thighs, arms, armpits and while moving or walking can be a sign of calcium deficiency.


  1. Insomnia: This is also an important sign of calcium deficiency. In some cases, calcium-deficient people still sleep but sleep is not deep enough, wake up feeling tired.


  1. Weak and brittle nails: Nails also require an adequate amount of calcium to grow strong and not brittle. Weak and brittle nails are also a manifestation of calcium deficiency in the body.


  1. Low bone calcium density: This can lead to easy fractures, muscle aches and spasms, and can lead to rickets in children.


  1. Nervous problems: Because calcium combines with magnesium and vitamin D to regulate the electrical impulses of the body, reducing muscle twitches and spasms that can occur if the body is at low levels. inappropriate calcium.


When you have a cramp, if you touch it, the muscle will contract into a lump and the painful leg or arm is unable to move for a period of seconds or minutes, sometimes longer, but then the symptom is numb. pain goes away or may last all day or several days. The majority of cramps are benign and are an isolated symptom. If cramps are accompanied by other symptoms such as eating a lot, craving sweets, drinking a lot, urinating a lot, fatigue, fear of cold, weight gain, you need to go to a qualified medical facility for medical examination. have an underlying disease such as a blocked leg artery, a complication of diabetes.


* How to deal with cramps.

Every time you have a cramp, you should find ways to reduce or disappear, otherwise it will be very painful, very uncomfortable, even very dangerous. When you often have leg cramps while sleeping, you need to straighten your legs and gently bend your toes back, pressing one hand firmly against your heel. At the beginning of application, you can feel the pain increase, but soon the pain will decrease because the muscles reduce spasms, blood circulation has returned. When the cramping pain is over, gently massage the muscle that has just been spastic to help blood flow again, avoiding recurring cramps. At the place of cramping, you can massage oil to warm the skin and muscles or apply cold with an ice pack, take a warm bath to improve blood circulation. At the same time, you should also try to stand up or move your legs gently…


* What should be done to prevent cramps?


To prevent cramps, you should exercise regularly and regularly to improve blood circulation. Should exercise the muscles very gently, especially at night before going to bed. Every day, you should practice movement such as walking, massaging muscles, stretching and rotating wrists and ankles a few times. Normally, you can exercise on a stationary bike or stretch your leg muscles for a few minutes before going to sleep. Do not bathe when the water is too cold, especially bathing in the sea or cold water swimming pools. When working hard, sweating a lot, it is necessary to add electrolyte water (water mixed with salt or oresol solution). Need to drink enough water in a day/night (about 1.5 – 2 liters).

Should eat a lot of vegetables in the main meals, after each meal should add fruits such as bananas, apricots, dates, grapes, beans, cabbage, oranges, tomatoes, papayas, mangoes, durians, pomegranates, pear.


Calcium supplements also contribute to repelling cramps. With a recommended daily intake of 700mg/day for men and 700-1000mg/day for women. Take the initiative to supplement calcium before your body shows alarm signs such as cramps, dizziness, brittle bones… from today.

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