6 NATURAL RECOURSE FOR LEG CRAMPS DURING PREGNANCY
1) Being active
- Stay as active as possible during pregnancy. Walking, swimming, yoga or any other gentle exercise can help prevent cramps from becoming too severe.
- You can create an extra activity in your day.
- Taking the stairs instead of the elevator or getting off the bus an early stop on the way to work, walking the dog or not taking your car to a neighborhood market will help you all. But remember to stop to rest if you need it.
2) Follow a healthy diet
Try to eat healthily, including foods that contain:
- Magnesium, such as green vegetables, soybeans, pumpkin seeds, melon seeds, apples, dates, prunes and figs.
- Calcium, such as dairy products, green leafy vegetables, namely spinach, dried beans and legumes,
- Vitamin C, such as leafy greens, potatoes, tomatoes, Indian gooseberry, guava, oranges, grapefruit and watercress.
- A vegetarian diet or a diet consisting mainly of vegetables, fruits and salad can reduce the frequency and severity of leg cramps.
- A multivitamin or pregnancy mineral supplement can help you get the right nutrients. Your doctor may prescribe a safe supplement during pregnancy, so do not hesitate to talk to him for more information.
3) Listen to your body
- Try not to get tired and drink eight to twelve glasses of water a day.
- A warm bath before bedtime will help your circulation and relieve stiff muscles.
- Or you can use a hot water bottle or a compress made from a towel soaked in warm water.
- Wring out the excess water and wrap it around the affected area.
- A traditional home remedy to relieve leg cramps is to soak your feet in warm salt water.
- This is also thought to help reduce swelling of the legs.
4) Try some simple exercises and stretching
- Sit down when you can and if your job is to stay upright for long periods of time, move from one foot to the other to increase blood flow.
- Try not to sit with your legs crossed, as this will reduce circulation in your legs.
- Stretch your calf muscles several times a day by going on tiptoe and back down. It is also a good exercise to try before going to bed.
- When a cramp strikes, straighten your heel leg, gently flex your toes towards your nose. This will ease the spasm and help the pain go away. Do not bend your toes down, as this will make your cramp worse.
- While relaxing in the evening, slowly circle your ankles in one direction and then in the other.
5) Yoga practice
- Some yoga postures are also supposed to help. You can try the hip rotation pose in your second trimester or the modified standing squat pose in your second and third trimesters. They strengthen the muscles and lower body.
- Remember to always do yoga under the supervision of an expert who can help you choose the right positions for your stage of pregnancy.
6) Drink more liquids
- In fact, dehydration is known as one of the main reasons contributing to cause leg cramps in non-athletic people. Therefore, you can rehydrate your body to help solve this problem quickly.
- You should immediately drink 1 to 2 glasses of water once you have cramps. In addition, you must be sure that you drink enough water during your day to keep cramps at bay.
- If you tend to have muscle cramps while you exercise, you should consume water for 2 hours before exercising. You can also take regular breaks while you exercise.
- In addition to drinking water, you must consume more fruits and vegetables containing water. This is to reduce the risk of dehydration and prevent leg cramps.