Cramps

Muscle cramps can involve a single muscle or a whole group and can happen in various places in the body depending on the cause. These involuntary muscle spasms can also be caused by incorrect signals from the brain, known as dystonia. These involuntary movements increase under stress and emotional tension but decrease at rest and relaxation.

In most cases cramps go away after a few minutes and, although they can be uncomfortable and painful, are generally not harmful.

It is a case of eliminating the causes to find what is responsible for repetitive cramps. Cramps in the stomach or the extremities, especially the foot, are most common.

Possible causes of foot and leg cramps

• Failure to stretch foot muscles daily
• Flat feet
• Foot problems such as sore feet
• Improper footwear
• Lack of salt in the diet. Leg and foot cramps often happened after not replacing salt lost after sweating profusely.

Causes of cramps in all parts of the body (including feet and legs)

Cramps that happen during the night have not yet been explained by scientists but dehydration or an imbalance of the electrolytes calcium, magnesium, potassium and sodium are a common cause. Drugs that can cause cramps

A common side effect of many prescription drugs is to cause cramps. For example, diuretics that are taken for high blood pressure or heart disorders can cause an imbalance in potassium and magnesium levels, which can lead to cramps.

Cholesterol is required for the body to make vitamin D and vitamin D is required for proper calcium absorption and thyroid function; consequently, drugs which lower the body’s level of cholesterol can interfere with levels of vitamin D and calcium, thus leading to muscle pain and cramps.

Check that medications are not the cause of muscle cramps by asking the doctor for an alternative and see if the cramps go away, or try natural remedies which will not cause this nutrient imbalance.

WARNING: Never stop taking any prescription drugs without first consulting the doctor.

Examples of drugs that can cause cramps

• Albuterol, Proventil and Ventolin (all used to treat asthma)
• Donepezil (used for Alzheimer’s disease)
• Furosemide (a diuretic)
• Lovastatin (used to lower cholesterol)
• Neostigmine (used for myasthenia gravis)
• Raloxifene (used to prevent osteoporosis)
• Tolcapone (used for Parkinson’s disease)

When to seek emergency medical attention

In most cases there is no need for concern. However, if any of the following also applies a professional health practitioner should be seen as soon as possible:

When any of the above applies it could be a sign of appendicitis, bacterial or viral infection, heart problems, intestinal blockage, kidney malfunction, miscarriage or possibly even cancer, so it should be taken seriously and not ignored.

Cramps that are recurrent and localised to one muscle group may suggest nerve root disease.

Polymyalgia rheumatica is an inflammatory condition that causes muscular aches, cramps, pain and stiffness. Any muscles can be affected, but it mainly affects the shoulder and thigh. It can start at any age from 50 onwards but mainly affects people over the age of 60. Women are affected more often than men and it affects about one in 2000 people.

Relief from this condition can be gained by making sure that the adrenal glands are making sufficient steroid hormones.

The first step is to cut out sugar, caffeine (found in coffee, tea and sodas) and nicotine to reduce the stress being placed upon the adrenal glands.

The next step is to boost the level of steroid hormone production. Pantethine, which is manufactured in the body from vitamin B5, plus vitamin B6, are essential for the proper functioning of the adrenal glands and for the production of natural steroids, called glucocorticoids. See below for natural foods that contain these nutrients.

Many of the natural remedies for cramps below also relieve pain and inflammation and can be of great benefit when suffering from polymyalgia rheumatica.

Natural remedies for cramps

Abuta is an Amazonian herb which is used as an analgesic to relieve tooth pain, rheumatism and menstrual cramps.

Algae such as chlorella, dulse, Irish moss and spirulina are rich in minerals often missing in the diet, which can lead to muscle cramps.

Alfalfa is rich in many nutrients that may help with cramps so is a useful addition to the diet. Can be easily grown as sprouts and added to dishes and sandwiches similar to lettuce etc.

Aloe vera juice or gel can help with cramps taken internally or rubbed onto the affected area.

Apple-cider vinegar can prevent leg cramps and stop stomach cramps caused by diarrhoea or intestinal disorders. A tablespoon per day is recommended and the easiest way to drink it is in a glass of apple juice or on salad, egg or fish dishes.

Bicarbonate of soda: A quarter of a teaspoon of pure mined bicarbonate of soda, which has not been tainted with chemicals during the production process, taken in a glass of filtered or bottled mineral water or milk, can help to address the pH balance of the body. This can help to stop cramps in all parts of the body.

WARNING: People with high blood pressure should not take bicarbonate of soda.

Camphor is antispasmodic and gives immediate relief from spasms and cramps when applied topically as a compress.

Garlic and ginger consumed daily, can help improve circulation, which can prevent cramps occurring.

Nuts and seeds: Add a small handful of nuts (such as almonds, Brazil nuts, cashews, peanuts, pistachios and/or walnuts) and seeds (such as flax, hemp, pumpkin, sesame and sunflower) to the daily diet to provide the nutrients such as vitamin  E and the B complex of vitamins which are necessary to prevent and resolve cramp in any part of the body.

Psyllium husks: Take one teaspoon of this fibre-rich food with a large tumbler of filtered or bottled mineral water or juice every day. This will help relieve stomach cramps and also improve colon health and help with the absorption and digestion of nutrients necessary to relieve all types of cramps.

Papaya and pineapple: Foods containing proteolytic enzymes such as bromelain (pineapple) and papain (papaya) can help heal minor injuries and surgical wounds because they are anti-inflammatory and capable of being absorbed from the gastrointestinal tract. Cramp often occurs in stomach muscles after surgery.

Pineapple juice and coconut water can rehydrate the body. Dehydration can be a cause of cramps and may result from diuretic medications or sweating profusely after intense exercise or during fevers.

Prickly pear is the only plant to contain twenty-four of the known betalains, which are potent anti-inflammatory agents. Betalains are polyphenol pigments, also found in beetroot. Betalains give prickly pears their purple, red and yellow colours.

Radishes, rocket and mustard and all other peppery tasting leaves and vegetables, have powerful antibacterial and relaxant properties which can resolve some types of cramps.

Red krill oil and extra-strength cod liver oil capsules, taken daily for one month, can provide omega-3 fatty acids which are nutrients required for all molecular processes.

Sea salt: muscle cramps, especially in the feet or legs, can often be relieved by swallowing a teaspoon of pure unrefined sea salt in a glass of warm water.

Sour cherries: menstrual cramps are very common and can be very uncomfortable. Relief can be gained from consuming sour cherries or a quarter of a teaspoon of both nutmeg and unrefined sea salt in a large glass of bottled mineral water.

Tea tree oil: Soaking in a tea tree oil and sea salt warm bath stimulates the blood flow and relaxes the spasms which cause painful cramps. Adding powdered kelp seaweed or any of the herbs or spices from the  list above, when running the hot water into the bath, can provide extra relief.

Watercress is rich in minerals and vitamins which can help address any nutritional imbalances.

Many herbs and spices: have relaxant and pain-relieving properties and can be taken as teas or in meals or added to a warm bath. These herbs and spices will also help to fight off bacterial and viral infections, which can also be the cause of cramps.

Herbs and spices that may help to relieve cramps

Nutrients that can help to treat and prevent cramps

Actin is a cellular protein which is involved in muscular contraction, cellular movement and maintenance of cell shape and it also maintains the integrity of muscles.

For natural food sources see: Actin

Alanine, also known as 3-aminopropionic acid, is an amino acid that combines with histidine to help form carnosine. Alanine elevates carnosine concentration in muscles and is useful in preventing cramps for individuals participating in sports which require explosive actions.

 For natural food sources see: Alanine

Arginine is used by the body to make nitric oxide, a compound that relaxes the blood vessels and can thereby lower blood pressure and improve blood flow. Arginine also combines with another amino acid, glycine, to produce creatine, which is involved in muscle contraction. A deficiency of this nutrient could lead to muscle cramping and it is especially important for children.

For natural food sources see: Arginine

Omega-3 fatty acids help the body absorb nutrients, promote smooth muscle cell proliferation and can supply energy for extended periods of physical activity, which can prevent muscle cramps.

For natural food sources see: Omega-3 fatty acids

Ornithine is a non-essential amino acid which is involved in the production of the growth hormones which are needed to build and maintain muscle, especially during intense physical training. Lack of this nutrient can lead to muscle cramps.

For natural food sources see: Ornithine

Minerals and cramps

Only traces of many minerals are required by the body but, due to modern-day intensive farming techniques, and food processing and refining practices, much of the mineral content of foods is lost. Minerals are something many people do not consider as essential as protein or vitamins, but they are absolutely vital for many cellular processes.

Although the body can store minerals, it cannot manufacture them so consuming a wide range of different coloured natural foods can help replenish stores that may be lost. This is as important for those that are unwell or taking medications as it is for those that do strenuous exercise or sports.

Minerals are lost through perspiration, and many drugs (including alcohol) block the absorption and manufacture of the phytonutrients which help absorption of minerals or cause the body to lose minerals in the urine, which can lead to cramps, pain and inflammation.

Alcohol, for instance, causes the body to expel zinc and other minerals and the B vitamins in the urine.

It is important to have a full blood count test done by your health practitioner to check for any nutrient deficiencies if suffering from repetitive cramps.

NOTE: Taking supplements of vitamin C or vitamin E can cause an imbalance in minerals. It is always healthier to consume natural foods rich in the required nutrients instead.

Minerals that can help to treat cramps

Natural sources of most minerals are found in organically produced foods as non-organically produce foods are often lacking in mineral content due to farming techniques and have the added complication of pesticide use which the body can absorb and lead to further complications.

Boron is a necessary mineral in order to maintain correct levels of calcium in the body. It is also involved in the metabolism of calcium, magnesium and phosphorus.

For natural food sources see: Boron

Caesium, like potassium, enters cells and helps to maintain a balance of electrical charges between the inside and the outside so that cells can perform tasks that depend on those electrical charges. Muscle and  erve cells require changing electrical charges in order to function properly and a lack of this mineral can lead to muscle cramps.

For natural food sources see: Caesium

Calcium: Without adequate levels of this mineral in the diet, the contractions of the heart will become faulty, the muscles generally will not contract properly to make the limbs move, and blood will not clot. Calcium also stimulates enzymes in the digestive process and coordinates the functions of all other minerals in the body.

Supplements are not advised as they can lead to disorders of the kidneys and bladder, and to kidney stones.

For natural food sources see: Calcium

Chromium deficiency can result in glucose intolerance (type 2 diabetes), which can cause cramps in the feet and legs. This deficiency can be caused by low soil levels of chromium due to modern day farming techniques, and the widespread consumption of refined and processed foods, which are typically low in chromium.

For natural food sources see: Chromium

Copper is linked with thyroid metabolism, especially in hormone production and absorption. Together with zinc, copper improves the absorption of vitamin D, the vitamin which supports the absorption of calcium; a lack of any of these nutrients could lead to cramps. Copper is found in most green and dark coloured legumes and vegetables as well as red meats, seafood and whole grains containing iron.

For natural food sources see: Copper

Gold is a good electrical conductor and there are many reports which state that gold increases the ability of each cell to conduct electrical impulses, which can help prevent and resolve cramps in the muscles. Colloidal gold is found in all purple-coloured natural foods, such as aubergine, beetroot, black grapes, grape seeds, plums and prunes.

Iodine is important for thyroid function and a disorder of the thyroid gland can cause cramp.

For natural food sources see: Iodine

Lithium has an effect on the potassium and sodium balance in the body and lack of this mineral can lead to cramps.

For natural food sources see: Lithium

Magnesium is involved in releasing energy from the diet and in a well-functioning nervous system and muscles. A lack of this mineral can therefore lead to muscle cramps. Soils where crops are grown intensively can be lacking in this important mineral so organically grown natural foods are a better choice.

For natural food sources see: Magnesium

Manganese helps the coordination of nerve impulses and muscular actions, the metabolism of glucose and the formation of thyroxin, which is a hormone produced by the thyroid gland. Diabetes, thyroid gland dysfunction and poor elasticity of the muscles can all be a result of a lack of manganese in the diet and all of these disorders can lead to cramps.  

Manganese is especially present in the outer covering of nuts, in the green leaves of all edible plants and in green vegetables such as peas and runner beans.

For natural food sources see: Manganese

Potassium regulates bodily fluids, prevents dehydration and is important as an alkalising agent in keeping a proper acid alkaline balance in the blood and tissues. It is also essential for muscle contraction and a lack of this mineral can lead to cramps.

For natural food sources see: Potassium

Silica has a powerful influence on the absorption of minerals required by the body and hence can prevent cramps occurring. It enhances the function of iron, calcium, magnesium, potassium and boron.

For natural food sources see: Silica

Zinc, together with copper, improves the absorption of vitamin D, which aids in the absorption of calcium. It also is the healing mineral, which can help with cramps associated with scar tissues or trauma. Alcohol causes the expulsion of zinc, so it is advisable to consume more zinc-rich foods when drinking often.

For natural food sources see: Zinc

Vitamins that can help to treat and prevent cramps

Vitamin B5, also known as pantothenic acid, is vital for good muscle function and a lack of this vitamin can lead to ‘burning feet’ syndrome and cramps.

For natural food sources see: Vitamin B5

Vitamin B6, also known as pyridoxine, is vital for the balance of potassium and sodium in the body and therefore a deficiency of it in the diet can lead to cramps. It is also useful for balancing hormones and can help to prevent cramps during menstruation.

For natural food sources see: Vitamin B6

Vitamin B7, also known as biotin or vitamin H, can help to prevent muscle pain and cramps when in adequate supply.

For natural food sources see: vitamin B7

Vitamin B15, also known as pangamic acid, can reduce the build-up of lactic acid in athletes, hence, lessening muscle fatigue and cramps.

For natural food sources see: Vitamin B15

Vitamin B16, also known as dimethylamino acetic acid, can reduce lactic acid build-up in the blood during strenuous exercise or stressful events hence preventing cramps in the muscles.

For natural foods sources see: Vitamin B16

Vitamin D, also known as cholecalciferol, is required because it increases the absorption of calcium and is involved with proper thyroid gland function. A deficiency of this vitamin can cause muscle twitching and cramps.

The skin can make vitamin D from sunlight, but this will not take place for those who cover their skin or wear sunblock; nor can it be made from sunlight filtered through glass. In addition, away from the Tropics the sun is too weak in the winter months for this process to take place.

It is advisable to get a blood test to check levels from November to April as most people in the northern hemisphere are deficient during this time as the liver only stores enough for one month and the sun becomes too weak in October. Then a vitamin D3 supplement should be taken that includes vitamin K2 and some kind of oil like coconut oil. Vitamin D is fat soluble meaning it cannot be absorbed without some fat or oil.

Consequently, natural foods containing vitamin D should be added more often to the diet.

For natural food sources see: Vitamin D

Vitamin E, also known as tocopherols and tocotrienols, helps to increase manganese and zinc absorption, promotes faster healing and a reduction in scar tissue, and nourishes the muscles which can help to prevent cramps.

For natural foods see: Vitamin E

Nature Cures tips to prevent cramp

Always do warm-up exercises before intense physical activity.

Avoid acid-forming foods from the nightshade family, such as aubergines, bell peppers, tomatoes and white potatoes when suffering from repetitive cramps.

Cut out processed, refined and sugary foods and unnecessary drugs and reduce alcohol and coffee consumption.

Drink six glasses of filtered or bottled mineral water per day and always drink the last glass before going to sleep to keep the body hydrated overnight.

Ensure that the diet includes all colours of vegetables and fruits during the week so that there is adequate mineral and vitamin intake.

Include fermented and probiotic foods in the diet, such as brine pickles, kimchi, kombucha, miso soup, sauerkraut and plain yoghurt with live cultures. These can help to relieve many types of cramps as they replenish the beneficial bacteria in the stomach which are responsible for manufacturing nutrients and keeping infections away.

Never go swimming after eating a full meal.

Raw juice therapy can help to prevent and relieve cramps. The best natural foods to juice or make smoothies with are:

If suffering from stomach cramps, try removing milk or wheat from the diet as the cramping may be due to lactose, A1 casein (milk protein) or gluten intolerance.

Stretching and non-weight bearing exercises can help to prevent cramp.

Take the time to relax when eating a meal. Make sure to chew food well and do not drink liquids with meals as this dilutes the stomach acid and can lead to digestive disorders and improper breakdown of nutrients.

Wine corks: There is one strange remedy, for night leg and feet cramps, which appears to work for many who had tried it and was recommended by a qualified doctor from Devon. Take the corks from red wine bottles (the actual cork ones, not the new rubber type) and either grip one in each hand when going to sleep or place some in a stocking or muslin bag and leave them at the bottom of the bed overnight so that they are next to the feet. How this works has not been studied, but it is worth trying if suffering from painful night-time cramps.

Related subjects

• A-Z of nutrients
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• Sports nutrition