Leg Cramp
A particularly common ‘night-time’ complaint of pregnancy is leg cramp, which for many worsens the second and third trimesters. It is thought that several pregnancy-related factors contribute to leg cramp. Progesterone (a pregnancy hormone) has a relaxing effect on the muscles, reducing muscle tone in the lower legs. When combined with extra weight from the growing uterus, this can reduce circulation to the limbs. Higher levels of fatigue and pelvic nerve compression due to the baby’s position, may also cause restless legs. There is research to suggest that leg cramps may occur because your body has a shortage of nutrients and salts in the circulation. In combination, Magnesium and calcium encourage normal heart, muscle, inflammatory and blood clotting functions as well as strengthening bones/teeth. It is recommended that total daily calcium intake for pregnant and lactating women is around 1000milligrams (mg), equivalent to 1 cup of low-fat yoghurt and 2 cups of milk. Meanwhile it is recommended that daily magnesium intake should be around 350milligrams (mg) which is the equivalent of 1 cup of spinach, 1 cup of brown rice and 1L bottle of mineral water. Tonic water and bitter lemon are drinks that contain low levels of quinine and may help to relieve cramp symptoms as part of a balanced dietary intake. If you have a poor diet during pregnancy, consider pregnancy-safe multivitamins that contain these supplements. Alongside diet, there are several things which may ease the symptoms of cramp. Hot/cold compresses and massage can help to relieve muscle spasms, however postural adjustments are most likely to improve your discomfort. When sitting for prolonged periods of time, be conscious of keeping your legs uncrossed and stretch your calf muscles regularly during the day and several times before bed. By rotating the ankles and wriggling the toes, you will encourage improved blood flow to the extremities.