News / Prevention
Have you ever wondered if there is a way to solve the painful and frustrating leg cramps and prevent future cramps from occurring?
Here’s a hint! When regular medical treatments fail the test, just look around. It’s easier than you’d imagine. Mother nature has the most effective drugs.
Everyone has experienced the cramping scenario at least once. Just remember the moment you felt strong leg pain in the middle of the night or during some physical activity? Leg or muscle cramp is also called a charley horse. Leg cramp occurs as a result of a spasm in the muscle and arise due to the strong muscle contraction that lasts from a few seconds to several minutes.
The most frequent cramps are so called night cramps which occur mostly right after we fall asleep or in the morning when we’re waking up. When talking about the cramps, we’re usually pointing out the thigh or feet muscle contractions. The causes of these cramps can be different. Most commonly, they occur as a result of prolonged exercise or standing on hard surfaces. Also, sleeping with the legs in unnatural positions may also influence the formation of spasm as well as wearing high heels. They can be the result of dehydration, lack of calcium, magnesium or potassium, pregnancy and cold. Rarely, they can occur after you start taking certain medications (birth control pills, diuretics, steroids, antipsychotics) or as side effects of certain diseases (blood flow, kidney or thyroid gland related problems, or even multiple sclerosis).
If you find yourself in a situation where you need to catch a cramp massage and stretch the affected muscle, it’s good to know that a hot shower or putting the ice on the muscle also has a good effect in taking the pain away.
However, the good news is that the formation of painful cramps can be prevented. How spasms usually occur as a result of physical exercise it is important to have a good stretch and to warm up your muscles before the exercise and to avoid sudden increase of the exercise intensity. Also, avoid situations where you have to stand for a long time or keep your legs in uncomfortable positions.
Watch what you eat
One of the most common causes of muscle cramps is lack of magnesium and potassium in the body. In order to balance the level of these valuable minerals, eat food rich in these important nutrients such as fresh fruit and vegetables, cereals and dairy products. Drinking plenty of water, six to eight glasses a day, is a must, as well as avoiding alcohol and caffeine, which are diuretics and can dehydrate you further.
While spasms in the muscles may occur due to lack of movement, and several hours of sitting or lying in the same position, the most logical response to this is to make sure you’re having enough physical activity. Don’t forget to exercise regularly, walk, and when you're stuck at the office - get up every twenty minutes, stretch and continue with the job.
When you cramp up, press the center of the painful muscle for 15 seconds, relax it and repeat until the pain subsides. You can always reach out for warm compresses or a hot bath which will relax all the muscles.
Apple cider vinegar with electrolytes restores restful sleep
Leg cramps usually occur at night, due to natural oscillations of mineral levels in the body and their physiological fall in the early morning. Without even knowing it, many people suffer from the lack of magnesium, calcium and potassium which is connected to as much as 40 percent of human population experiencing frequent cramps in the calves, thighs and feet. The pain usually occurs at night during sleep. Muscles are suddenly starting to cramp, the leaves become hard and extremely painful, and the pain is spreading through the foot. The pain is so strong that a person suddenly wakes up. After that, it’s impossible to return to a comfortable night sleep. The painful muscle tension and cramps are more common in spring and summer. The reason is simple: during the hot days people sweat more and therefore lose more minerals while often don’t take enough water and other fluids, and due to the imbalance of minerals and dehydration, muscles are more likely to cramp.
The Recommended Daily Allowance (RDA) of magnesium for adults is around 400 mg/day for men and 310 mg/day for women. According to the results of a recent survey, less than 30% of US adults consume the Recommended Daily Allowance (RDA) of magnesium and nearly 20% of them get only half of the magnesium they need. Taking medicines and supplements containing magnesium can help. But the problem is that many of them contain too low a dose, or, as is especially the case with pills coated with sugar, don’t take in sufficient quantity staggered throughout the day.
Our leg & muscle cramp remedy offers the right solution. Our formula is organic, GMO-free and is based on the time-proven effectiveness of apple cider vinegar with the modern addition of three essential electrolytes: calcium, magnesium and potassium. Since olden times, apple cider vinegar is famous for its various healing effects but in order to take advantage of all its benefits, it’s important to use raw, unfiltered, unpasteurized vinegar containing all the curative compounds and enzymes. The vinegar reduces pain, removes stiffness and eliminates excess fluid, which is highly important for the electrolytes to take effect. Apple cider vinegar also has the rich mineral composition which helps and increases the effectiveness of our formula.
You can use it daily as an effective preventative measure or as needed when you get nighttime leg cramps. The formula works very fast, due to the fast absorption of magnesium ions through the intestinal wall. If you decide to take it daily on a preventative basis, the formula is more like a popular drinking vinegar than ‘medicine’. The formula is based on the Pilgrim’s remedy of using apple cider vinegar (organic and unfiltered) for when the cramps occur, but we added the electrolytes to increase the effectiveness, some honey to soften the sharp taste and got a perfect out-of-nature remedy for muscle cramps!
A special feature of our product is that it contains magnesium, which the body can easily digest - in the stomach and intestines magnesium oxide is converted into ions that are easily absorbed into the bloodstream through the intestinal wall. The absorption is under the indirect control of a hormone that is mainly controlled by the magnesium level in the blood plasma and storage tissues, such as bones. In other words, the greater the lack, the greater the magnesium is absorbed. The body takes what it needs naturally.
Pilgrim’s muscle remedy is best taken at night to prevent the drop in the magnesium levels in the early morning. Taken this way, it ensures the effective nighttime protection and helps prevent painful cramps in the calves and thighs, along with restoring restful sleep. Pilgrims remedy can be taken directly, or in a small glass of water. Personally the Plimoth Baye team prefers to take it with carbonated water from a Soda machine or bottled. This is preference only, and regular tap water is just as effective. Adjust the water and remedy mixture to your preference; there’s no need to take a large amount of liquid before bed - this can help avoid getting up at night due to going to the bathroom.
Move Around Proactively
Don't wait for your legs to cramp up. If you have a desk job, take frequent short breaks that involve walking around. Go to the bathroom or break room or printer to keep your legs from cramping. Try to make sure you have adequate leg room when you sleep. If you go to a movie theater, make sure to periodically switch up your foot position. Walking regularly for exercise can improve your circulation and help protect against cramping.
Staying hydrated starts with drinking enough water throughout the day. If necessary, schedule a drink break every hour or two. But just drinking enough is not enough to keep you properly hydrated. You also need to avoid consuming too much alcohol and caffeine, both of which are dehydrating.
Get Enough Minerals
Getting enough minerals is one of the best ways to avoid leg cramps. The three most important minerals are potassium, calcium and magnesium. There is a lot of research linking defiency of these minerals to muscle cramps, especially in late pregnancy or for people engaging in strenuous exercise. Eating a diet rich in these minerals is a good place to start. For some people, eating right will not be sufficient. In those cases, a good supplement can make a big difference.
Certain medications can also promote leg cramps. If you are on medication, discuss the side effects with your doctor.