Q. I am 32 weeks pregnant and I have experienced leg cramps throughout my entire pregnancy. It only happens while I'm sleeping. Is this normal? What causes it, and how do I cure the pain?- Washington
Ah yes, the agonizing leg cramps! Quite normal, I assure you, but very annoying and painful indeed. I remember many late-night episodes of painful, distorted muscles, with my toes pointing straight down in extreme ballerina style. One thing that helped was to force my pointy foot flat on the floor. Of course that meant quickly getting out of bed, which was a major feat by the third trimester.
Apparently, one of the causes of leg cramps during pregnancy is dehydration. I couldn't decide which was worse – not being able to fall asleep because of heartburn from the liquids I drank or waking up in the middle of the night with pain and distorted feet.
Low potassium in your diet is also known to be a cause of leg cramps. I swore that a banana milkshake before bed made all the difference. If you're having trouble with heartburn at night (like I did), you might want to try the milkshake. Otherwise, all you can really do is practice your muscle massaging techniques. Yanking the toes straight up towards your knee may help.
My List of holistic natural approaches
Pinch away pain. Try this acupressure technique. Grab your upper lip between your thumb and index finger, and squeeze for about 30 - 60 seconds. It's hard to believe, but it works. It's a pain relief technique many athletes have found to be effective.
Let your fingers do the massaging. You can use the direct approach, too: Grab the cramping muscle tightly, pushing your fingertips deep into the cramp for about 10 to 15 seconds, then release. You can repeat as often as necessary to relieve the cramp.
Give your electrolyte balance a boost. People who are maintaining ideal pregnancy weight and seem to be well hydrated but are getting recurrent cramping may have an electrolyte imbalance--too little sodium or potassium in the blood. Any sports drink that replenishes sodium or potassium may help.
Use cold packs on the affected muscle. This relaxes the tensed muscles.
Stretch and massage the leg by straightening it and pointing the toes upward, towards the head.
Use a warm towel or heating pad to alleviate pain or tenderness following a cramp.
Take two teaspoons of honey with each meal on a regular basis as a preventative measure. (for 1-2 weeks provides relief)
Soak your feet for 10-20 minutes in a bucket of hot water with a homemade tea bag of black or brown mustard seeds (two teaspoons of seeds tied up in some cotton immersed in it).
Massage the sore muscle with some camphor water in coconut oil.
Suck on a little rock salt for immediate relief.
Place a spoon by your bed, silver or stainless steel, put the back of the spoon against your cramp. this has provided instant relief to many.
Wear socks to bed.
Take 1 to 2 Teaspoons of yellow mustard
Drink a cup of orange juice and a banana as a snack before bed.
This may sound funny but has worked for some women. Put a new bar of soap under your fitted sheet at the end of the bed. Takes three days to work. You will know it time for a new bar of soap when the cramps begin to return. I have been told of some women rubbing the bar of soap directly on the cramp which provided immediate relief.
Most important Drink Water Drink Water Drink Water !!!!
Banana Nutrition Information (recipes below)
This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese, and a very good source of Vitamin B6.
Because of their impressive potassium content, bananas are highly recommended by doctors for patients whose potassium is low. One large banana, about 9 inches in length, packs 602 mg of potassium and only carries 140 calories. That same large banana even has 2 grams of protein and 4 grams of fiber. No wonder the banana was considered an important food to boost the health of malnourished children!
As bananas are high in magnesium and potassium and low is sodium, they may be useful for the treatment of diarrhoea, colitis, ulcers and protein allergies. Bananas strengthen the body lining and lowers blood cholesterol.
Bananas contain large amount of tryptophan - an amino acid that is a precursor for serotonin (an inhibiting brain neurotransmitter). This therefore makes banana a calming food and can be eaten before bedtime to benefit sleep.
Bananas are high in B vitamins that help calm the nervous system.
High in fibre, including bananas in the diet can help restore normal bowel action to deal with constipation, helping to overcome the problem without resorting to laxatives.
Putting all of the nutritional figures together clearly shows the banana is among the healthiest of fruits.
Pregnancy Homeopathic remedy leg cramp banana milkshake recipes (My Personal Favorites)
FROZEN BANANA MILKSHAKE
1) Peel and slice ripe bananas.
2) Put 8 ounces (about two and a half bananas), in a single layer, in pint-size freezer bag. Freeze.
3) To make two glasses milkshake, put one-half bag frozen bananas in food processor.
4) Add one cup organic fresh whole milk.
5) Option: add small amount of fresh or frozen coconut, berries, pineapple.
6) Blend at high speed until light and airy.
7) Leftover milkshake can be frozen and eaten like ice cream.
BANANA MILK SHAKE RECIPE
Ingredients:
1 1/2 cup milk
2 bananas, sliced and frozen
2 teaspoons honey
1/2 teaspoon vanilla extract
Combine all ingredients in container of an electric blender; blend until smooth. Serve immediately. This recipe for Banana Milk Shake serves/makes 1
BANANA ORANGE MILKSHAKE RECIPE
Ingredients:
3/4 cup plain fat-free yogurt
1/2 cup cold unsweetened orange juice
1/8 cup sugar in the raw
1/8 cup Honey
1 cup (1 medium) diced banana
In a blender container, combine yogurt, orange juice, and sweetener. Cover and process on BLEND for 10 seconds. Add banana. Re-cover and process on BLEND for 15 to 20 seconds or un til mixture is smooth. Serve at once.
This recipe for Banana Orange Milkshake serves/makes 2
CHOCO-BANANA SHAKE RECIPE
Ingredients:
2 cups rice milk
1 ripe organic banana
1 cup organic blueberries
1 scoop of protein powder
1 tablespoon almond butter
1/2 teaspoon carob powder
1 heaping teaspoon Cafix (coffee alternative)
1 heaping teaspoon of shredded DARK chocolate
dash cinnamon
Here is a healthy alternative to a chocolate shake. It's filled with nutritious ingredients and when combined tastes great. Cafix is a coffee substitute that offers a rich, coffee-like flavor yet none of the caffeine or acidity found in coffee, which can stimulate the nervous system or cause stomach upset. Carob comes from the carob fruit, which is a dark brown legume. It has 2 to 3 times the calcium of milk. It contains good amounts of phosphorus, potassium, vitamin A, B vitamins, and many other trace minerals.
Combine the ingredients and blend.This recipe for Choco-Banana Shake serves/makes 2
Please feel free to massage me with your pre and post natal pregnancy questions. Don't forget to check out the T shirts.
Michelle Leonard
http://www.alternativehealthsolutionsnj.com
http://www.myspace.com/bellabellybump
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