How often do you experience leg cramps or “Charlie horses”? I get asked all the time how to help with leg cramps. 70% of adults and 7% of kids experience leg cramps on a regular basis. I always recommend a supplement of calcium and magnesium. Magnesium plays a role in neuromuscular signals and muscle contraction and when we become deficient in magnesium (which needs calcium to work properly) you get a muscle contraction.

Restless leg syndrome is another warning sign of a magnesium deficiency. To overcome both leg cramps and restless leg syndrome, you will want to increase your intake of both magnesium and calcium.

Magnesium deficiency is often a precursor to sleep disorders, such as anxiety, hyperactivity and restlessness. It’s been suggested that this is because magnesium is vital for GABA function (a neurotransmitter) known to calm the brain and promote relaxation. There are several ways to introduce more magnesium into your diet. Try adding any of the following to your diet:

• Green leafy vegetables (spinach and kale)
• Fruit (figs, avocado, banana and raspberries)
• Nuts and seeds
• Legumes (black beans, chickpeas and kidney beans)
• Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
• Seafood (salmon, mackerel, tuna)
• Whole grains (brown rice and oats)
• Raw cacao
• Dark Chocolate
• Tofu
• Chlorella powder

Magnesium is involved in helping to regulate calcium, vitamin D, and hormonal balance. So low magnesium levels can lead to chronic fatigue-type symptoms, low mood, anxiety, eye tics, insomnia, high blood pressure, muscle cramps (which can be due to low calcium too) and a poor tolerance to dealing with stress. If adding magnesium rich foods to your diet is too hard, try adding about 400 milligrams of a magnesium supplement before bed or taken with dinner.

Who is at Risk

There are a few groups of people who are more prone to being deficient in magnesium. People with stomach issues or complaints, everything begins in our gut. The gut houses more than 70% of our immune system and it is truly the place to look when you consider your health. Magnesium is absorbed in the small intestines and people with “gut issues” or ones who have had bypass or resection of the small intestine will be deficient.

People with type 2 diabetes are susceptible because of their lack of ability to control their glucose concentrations in the kidneys. Elderly people are probably the most susceptible due to lack of magnesium rich foods in their diet. As we age food starts to taste different and most elderly only stick to a few foods, which will limit their vitamins. Also those who drink should supplement with magnesium. This is due to the increase in urine output and that alcohol sucks nutrients out of the cells, which prevents absorption of vitamins. (As well as alcohol kills your gut flora…. which is where all health starts.)

Chiropractic

It all goes back to the nervous system. When you have a proper functioning nervous system all of your other systems work better. A chiropractor can evaluate your diet and help you make changes along with checking for areas that need to be adjusted.

If your diet is on track, but you are still needing a boost of magnesium we can offer a high quality magnesium supplement to add to your daily routine. If you want more information regarding what you can do to help your health contact us! We would love to help.

~Dr. Lacey~
Carder Chiropractic Clinic, INC.
El Reno, OK 73036