Leg Cramp Causes & Remedies | Women’s Health Tips

Leg Cramp Causes & Remedies | Women’s Health Tips

– If you want to know what you can do about your hormonally induced leg cramps, then this is the video for you. (upbeat music) Make sure to subscribe so I can help you get
your hormones in harmony and optimize your health. And don’t forget to click the bell so you can be the first to
be notified of my new videos. Welcome back to The Hormone Healing Show. Today, I’m going to tell
you all about leg cramps and how your hormones induce them and what you can do naturally. So everybody, most everybody, have experienced leg cramps
some time in their life. The cramps could be in the legs. They could be in your feet. Anywhere in your lower extremities is where you usually feel these cramps. Most of these cramps
are due to an imbalance in water and minerals, but sometimes you can
actually have more cramps when you’re hormonally challenged. The woman who are premenstrual and during their menstrual cycles, during that low estrogen time,
they have some more cramps, a lot more leg cramps. And menopausal women are
really prone to leg cramps. And pregnant women are
prone to leg cramps. So why is that? Because the hormones,
specifically estrogen, control blood flow. And without adequate amount of
blood flow to those muscles, you don’t get enough hydration and you don’t get enough minerals to control the
contraction-relaxation phase. Let’s talk about that. Your muscles actually contract because of the mineral calcium. Calcium is actually what is released in the nerve muscle bundle to actually create the
contraction of the muscle fibers. And until that calcium is
dumped out of those receptors and magnesium fills its place,
well, relaxation occurs. So if you have an imbalance
between calcium and magnesium, you’re going to have a lot
more muscle contractions that do not relax. We call those cramps. There’s another reason for muscle cramps, and it’s related to exercise
and it’s related to hydration. And that’s where you’re
exercising really heavily and you haven’t drank enough water, you haven’t had enough fluids beforehand, that your muscles are actually
holding on to lactic acid, and that can cause some
contractions and cramping as well. That’s a little bit different. So what are you going to do to deal with your leg
cramps and prevent them? Number one, exercise. Exercise actually boosts
circulation to those muscles. The more blood flow in
and out of those muscles, the better it is for the muscles. The more oxygen they get, the less likely they’re going to cramp, the more minerals that are
flowing to those muscles and away from those muscles. Exercise is super important. If you’re standing all the
time or sitting all the time, you actually have a slower blood flow, especially to your legs,
which are dependent. That’s why you see some more swelling. So even if you’re having to
sit a lot, get up, move around. Actually contract those calf muscles. The same like when you’re on an airplane. That will help to
prevent those leg cramps. Make sure you exercise every day. Walking at least is
good, swimming is good. It doesn’t matter what you’re doing. Move those legs. Number two, hydration is key. Did you know that you need
at least 1/2 ounce of water per one pound of your body weight, okay? What does that mean? If you’re a 120 pound person,
you need 60 ounces of water. That’s almost a gallon. So you need to make sure
you’re getting enough water throughout the day. It’s really, really key, though, that your water is balanced. If you get too much water
without enough electrolytes, then you’re going to
throw your hydration off. But your muscles need to be hydrated, and you need enough hydration in order to have good blood flow to your muscles in the first place. Number three, boost your mineral intake. So remember, magnesium helps relaxation and calcium helps contraction. Well, we want strong contracted muscles. Most of us get enough calcium. We get calcium through most of our foods, especially dairy products. We see a lot of calcium there. So most people that are
eating a lot of protein can get quite a bit of calcium. Calcium’s also found in legumes, and it’s found in grains, so there’s calcium in other
foods as well, including tofu, which is a legume, a bean, has a lot of calcium in it as well. It’s the magnesium where we
tend to fall a little bit short. And where you get most
of your magnesium are in dark green vegetables. Here we go with those vegetables again. You can actually, you want to try to get at least 1/3 of your vegetables every day should be in those dark leafy greens. The darker, the better,
the more magnesium. And remember, you need
to cook those greens. At least 1/2 of the greens that you’re eating should be
cooked greens, not just raw. It is very difficult to
break down the fibers in those raw vegetables in
order to get enough magnesium, and cooking them helps you to release it, as well as sauteing those
greens with a little olive oil and then at the very
end, turn off the heat and squeeze a little
lemon juice or lime juice. That will actually help
you absorb the minerals, especially magnesium, from the greens. Try to eat greens at least a
few times a week at minimum to get your magnesium balance up. You can also take
magnesium as a supplement. Now, the problem with
magnesium as a supplement if you take too much of
it, it can cause diarrhea. So you have to be really
careful, because it loves water. It pulls water into your gut, so you’re going to have
a lot more diarrhea. That’s how old-fashioned
milk of magnesia works. What you want to do is make
sure you’re taking a type of calcium for your body that is least likely to cause diarrhea. Calcium carbonates, calcium sulfates, they’re more likely to cause diarrhea. A citrate, a little less likely. Threonate definitely is unlikely. Glycinate, not as likely. Those are the chelates that
hook onto the magnesium. You want to make sure that
you’re getting enough magnesium in your diet in order to
prevent those leg cramps. So now that you know what you need to do to help to prevent those
hormonal leg cramps, it’s not easy if the rest of your hormones are out of balance. That’s why I created the
Hormone Reboot Training for you to discover how to get your hormones
balanced naturally. It’s free. Just click the link in the
description below this video. So what’s one hormone healing
tip you might try this week? Leave your answer in the
comment section below, and make sure you sign up for
my Hormone Reboot Training. If this video was helpful,
be sure to subscribe, share with your friends,
and hit the like button so I know to make more videos like this. Thank you for watching my video, and I’ll see you in the next one.


  1. Great advice, Deborah! Got any tips for old men who have been in construction for 36 years and have failing knees? 😀

  2. I am so glad you shared this video. I have leg cramps at different times of the month. I think some are from exercise because I go to spin classes and some are from hormones. I do take Calm which is magnesium and it seems to help and also help me to relax. Thank you for sharing.

  3. Thank you for askimg me
    I will do All of it….The things you talked about we're things that I used to do all of the time but when things changed for my life and my household, the space and opportunity that I used to have changed, considerably. So now that I know how important this is, I will have to do the best that I can to do something creative so that I can feel better and be better.

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