Wellness Weekly

By Sandy Considine

Leg cramps are the worst thing ever; nothing makes you hop out of bed faster than a leg cramp. I get them occasionally and there is nothing like it.

So why do you get them, what can you do to alleviate them and how to prevent them? What are leg cramps?
Leg cramps are sudden, involuntary muscle contractions that can cause significant pain, often occurring at night or during periods of inactivity. Common causes include dehydration, mineral deficiencies, and prolonged sitting. Effective treatments include stretching, hydration, and dietary adjustments.

Causes of Leg Cramps
•Dehydration: Insufficient fluid intake, especially during exercise or hot weather, can lead to muscle cramps. Dehydration may sensitize nerve endings, triggering involuntary contractions.
•Mineral Deficiencies: Low levels of essential minerals such as potassium, calcium, and magnesium can contribute to leg cramps. These minerals are crucial for proper muscle function, and an imbalance can lead to spasms.
•Overexertion: Intense physical activity or prolonged use of leg muscles can cause cramps, particularly in athletes or those who are not conditioned for certain activities.
•Prolonged Sitting or Standing: Staying in one position for too long, especially with poor posture, can lead to cramps. This is common in people with desk jobs or those who stand for extended periods.
•Medical Conditions: Certain health issues, such as diabetes, kidney failure, or nerve compression, can increase the likelihood of experiencing leg cramps.

Some helpful tips:
•Stretching and Massage: Gently stretching the affected muscle can relieve cramps. Massaging the area may also help ease the pain during a cramp.
•Hydration: Drinking plenty of fluids, especially water and electrolyte-rich beverages, can help prevent dehydration-related cramps.
•Heat and Cold Therapy: Applying heat (like a warm towel or heating pad) can relax tight muscles, while ice packs can reduce inflammation after a cramp.
•Diet: Incorporating foods rich in potassium (bananas, oranges), calcium (dairy products), and magnesium (nuts, seeds) can help maintain proper mineral levels and prevent cramps.

Let’s talk about diet: Are you eating magnesium rich foods, Magnesium is an important mineral that you may not be getting enough of in your daily diet. Did you know that Magnesium is an electrolyte that is essential for cellular and bodily function.

You may be unknowingly magnesium-deficient, which could be problematic, since magnesium deficiency could cause issues with muscle contraction, sleep, brain function, energy production. Here are some perfect ways to increase magnesium in your diet.

You can get a whole lot of nutritional benefits from whipping up your favorite filet of salmon, this great protein packs a huge magnesium boost while going big on taste.

Chia Seeds: Next time you’re whipping up a yogurt bowl or smoothie, reach for this secret ingredient. They add a lot of magnesium to your meal, and they can easily be incorporated into your existing favorite recipes.
Banana, an apple a day may keep the doctor away, but a banana a day can help keep your magnesium levels exactly where they need to be.

Black Beans, Spinach, Cashews, Oatmeal, Peanuts, Potatoes with Skin, Brown Rice, Quinoa, Soy Milk, Kidney Beans, Whole Grain Bread, Avocados, Raisins, Pumpkin Seeds, Dried Prunes, White Beans, Almonds and Dark Chocolate are some of the best magnesium rich foods. Incorporate them often.
Here is a recipe you might enjoy:

“Magnesium Chocolate Bark”
Dark Chocolate: One of the tastiest superfoods on earth! Dark chocolate has a cacao concentration of 70% or more. Cacao is high in antioxidants and essential minerals like magnesium. Dark chocolate has been shown to lower blood pressure, reduce anxiety and promote happiness when eaten!

Pumpkin Seeds: Rich in protein, fiber, and essential minerals, like zinc, iron and, of course, magnesium! These little green gems also go by the name pepitas.

Hemp Hearts: Packed with protein, fiber, healthy fats… and, you guessed it, magnesium! Plus, their naturally tender texture makes them go completely noticed in this chocolatey treat. The best price for hemp hearts by far is at Costco.

Himalayan Pink Salt: This best-in-class salt has it all! It contains over 80 trace minerals and three extremely important ones: calcium, magnesium, and potassium (your electrolyte minerals). Electrolyte minerals are as important as water to keep you and your cells hydrated. They also help reduce muscle cramping associated with mineral deficiencies and dehydration.

Ingredients
2 cups dark chocolate pieces 70% cacao or higher
3/4 cup raw pumpkin seeds aka pepitas
3/4 cup hemp hearts
3/4 tsp of pink Himalayan salt

Instructions
Line a rimmed metal baking sheet with parchment paper and set aside.

Measure out your dark chocolate pieces. If using large pieces or bars, chop them into smaller pieces before measuring.

Add 1 inch of water to a pot and bring to a simmer.

Add your chocolate to a heat-safe bowl and place it over the pot, creating a double boiler. NOTE: The bowl should not sit directly on the water.

Once the chocolate pieces start to melt, give them a stir to encourage them to melt quickly and evenly.

Periodically give your chocolate a stir, until almost completely melted, at which point remove the pot and bowl from the stove. Keep the bowl on the pot so your chocolate stays warm and finishes melting.

While your chocolate melts, add your pumpkin seeds to a cool pan and turn your stove to medium heat. Toast your pumpkin seeds over medium heat, stirring frequently, for approximately 3 to 5 minutes. The exact time will depend on your stove and the type of pan you use. You’ll know they’re done when they turn a golden yellowish-brown-green color and begin making popping noises.

Remove your pan from the stove and add a 1/4 tsp of salt to your toasted pumpkin seeds. Stir to coat while still in the pan.

(OPTIONAL STEP) Transfer your toasted pumpkin seeds to some parchment paper and give them a rough chop. Reserve 1 to 2 tablespoons of the chopped seeds, and set aside to garnish your chocolate bark.

To your bowl of melted chocolate, add 1/4 tsp salt, the hemp hearts and toasted pumpkin seeds, including any salt left in the pan. Stir until combined.

Transfer your chocolate seed mixture to your parchment-lined baking sheet and spread evenly using a spatula. It should be approximately 1/4 inch thick. Sprinkle the last 1/4 tsp salt evenly over the top of your chocolate.

(OPTIONAL STEP) Sprinkle your reserved chopped pumpkin seeds and another tablespoon of hemp hearts evenly over the chocolate.

Refrigerate your chocolate on the baking sheet for at least 1 hour, before removing and breaking it into pieces. Transfer your magnesium chocolate to an airtight container and store in the fridge for up to 2 weeks.