I have a horrible problem with leg cramps (must be genetic, because my dad does too).

I found eating a few (maybe 3 or 4) dried apricots every night as dessert helps avoid waking up cursing, crying and trying to walk them off in the middle of the night.

Also we eat a lot of dried beans (in chili, white bean soup, etc.) and butternut squash from our garden during the winter, and apparently those are very good sources too.

Darn, I was going to say potatoes, as I detest bananas and love potatoes. You have to eat the skin, though...

AS malna mentioned, dried beans and winter squash are good sources of potassium, as is yogurt, green leafy vegetables, avocados and mushrooms.

That said, none of those things help the cramps that I get in the arches of my feet and the calves of my legs. The doc says that most of the time they never figure out what actually causes the cramps, but some of the time it's dehydration, so that's something to look at too.

In addition, it's a common side effect of statin drugs, taken to lower cholesterol, Elery's sister can't seem to take any of them without muscle cramps.

Annie

Cramps can also come from low magnesium, which is taken out of the body by some GERD medications. I take Prevacid, and have to take a magnesium supplement.

This post was edited by sushipup on Sun, Jan 19, 14 at 19:34

According to my doctor, leg & foot cramps are often caused by low potassium, low magnesium. low calcium (this was news to me), or dehydration.

Some people get relief from drinking tonic water (quinine).

Here is a link that might be useful: Top 10 foods highest in potassium

Following with interest, as my legs have been aching for a few months, back of the knees, the pain is similar to over-stretching. Occasionally to the point of being nearly incapacitated for a few days. I've been associating it with back problems but my BP meds have also come to mind. I know, I need to see a doctor. But, on topic, here's my ignorant question: What, if not high potassium, is bad about bananas for those of us on BP meds?

This post was edited by foodonastump on Sun, Jan 19, 14 at 20:11

Also be aware that if you are taking Diovan (Valsartan), your potassium levels can be too high, dangerously so. A friend was recently taken off that BP medication for that reason.

I too have been having a heck of a time with muscle cramping-toes, feet, calves and hands. I have been taking a magnesium supplement daily along with B vitamins and they are gone. 800 mg of the magnesium daily seems to be working for me.

I have also been told that muscle cramping is a sign of low calcium, so please take a supplement also.

OMG, Friday night I took on of the HG's diuretic pills to loose a few pounds before a party Saturday. Worked, lost 6 pounds. HOWEVER, I can take a lot of pain but I was sooooo cramped that I was tortured all night with legs, arms, and back. I googled sources for potassium assuming that is what was causing the muscle cramping. By morning I was okay but I sure learned that lesson.

4 Medjool dates beat 1 banana for potassium content.

Knudsen's Organic Low Sodium Very Veggie Juice has 740 mg of potassium per 8 oz serving and only 70 calories. 35mg of sodium. I don't know if other low sodium veg juice mixes are similar, but would assume so.

Avocados and Swiss chard. I don't like bananas and I have plantar fasciitis. My doctor recommended avocados. I always have guacamole on hand:-)

party_music, I got your email. Thanks!

Annie

FOAS - It is the potassium in bananas that is dangerous when taking certain BP meds. Certain Bp meds are diuretics that cause your body to release excess water, lowering the volume of your blood and thus lowering your blood pressure. While some diuretics deplete your potassium along with the excess water, other diuretics are potassium sparing, meaning they leave the potassium in your body. Its these potassium sparing diuretics that make eating potassium rich foods somewhat dangerous. I hope this helps.

My doctor recommended tonic water before bed for arch cramps- it certainly worked.

Thanks, Melissa. Maybe I misinterpreted the substitution question as a medical concern rather than a preference.

I was going to say that what's bad about bananas is the taste and texture. I can only eat them in banana nut bread.

Molasses is another food that's high in potassium. Of course, it's high in calories, too. I add it to the granola I make as one of the sweeteners.

Sally

Dried apricots. But, before worrying about a shortage of potassium or whatever, drink more water. Lots more water. People are WAAAAAY more likely to be dehydrated that short on some micronutrient and cramping is a very common indicator of dehydration.

I love this forum Many of us should be very grateful to the people who post here. Thanks for all the hints. I am sure most of it is from my bp med (Norvasc) because my son had to get off it for that reason. My daughter has recommended that I read The Plan and all of this is discussed. I am trying to drink more water. It is the volume that bothers me ( half your body weight?>. Also, taking Calcium-Magnesium (DoctorOz said we are getting too much calcium?) Going to try the apricot thing and indeed the tonic water helps. It is horrible to have this happen to you. It HURTS. I am up every two hours anyway with other issues, and It really disturbs your sleep. I have plantar too and try to do stretches and of course do the soap thing. It helps. Thanks so much. It is wonderflul that we have such a support group. Barb

Barb, if you are on a BP med, your potassium levels can be too high, and that can cause serious heart problems. So ask your doctor before you try to take more potassium.

The reason why some people get too much calcium is that it's added to too many supplements. My 89 yr old friend is convinced that she needs supplements and tries to buy them behind her caregivers' backs. When we checked, she was taking calcium in 10 different forms.

This post was edited by sushipup on Wed, Jan 22, 14 at 19:30

We too were having night leg cramps, and also being unable to get back to sleep once awakened. We started taking a magnesium supplement and haven't had any problems since.

I investigated and learned that people drinking 'city water' , verses well water, frequently have low magnesium levels because the water processing removes it. I can believe this because neither of us had any problems when living in the country and developed the cramping and sleep problems since moving into town.

A few sources for Potassium: peanuts, avocado, oranges and orange juice, white beans, mushrooms, apricots, broccoli, sunflower seeds.

Has anyone mentioned low sodium and non sodium salt sold at most grocers?

My doctor did a blood test for magnesium and potassium levels because of the terrible leg cramps I've been having off and on. The tests said that both are fine. I don't think my calcium levels are low either because I have enough in my diet, but I haven't had that tested.

I suspect that dehydration may be contributing - one time they occurred just after flying to Europe and those long flights can be very dehydrating. But drinking a lot to stay hydrated doesn't seem to solve the problem.

Barb, what is "the soap thing"?

These really can be terribly painful. The worst for me is that I sometimes get them in opposing muscles at the same time, e.g. in the arch and the top of the foot or the shin and the calf at the same time, so I can't do a stretch. Heat is the only way I've found that works to relax the cramping muscles once it's happening.

Disclaimer: I am not a medical expert, and I don't have leg cramp experience.

I am just wondering:

1. Would support stocking help?

2. Since all muscular activities are electrical in nature, perhaps leg cramps are due to abnormal bio-electrical activities in the environment. Would static electricity with some fabrics containing plastic fibers be the cause? If so, would increasing air humidity in the room reduce the problem?

OK I will shut up now.

dcarch

I don't think I am low in calcium. Somebody said that on Doctor Oz 's show, he said people were getting too much calcium. My Doctor said 1000 mg, which I am getting and maybe a little more.

The soap thing (sorry for piquing your curiosity). Several years ago in one of those newspaper doctor columns, it was mentioned that putting a bar of soap in a sock and putting it in the arch would help. I have done that for years and nobody seems to have the reason. I use the dove soap which has the curved bottom and it just fits. I don't have the reason, but since I have had troubles with the tendons in my foot and the plantar fasciitis (sp), it doesn't always help. My pharmacist said today that the tonic water helps. I have to get some more. So much valuable information, fellow-sufferers. NO FUN. Barb

Has anyone's Dr. mentioned quinine pills?

When I was having nighttime calf cramps that twisted my toes into abnormal shapes and walk/heat barely helped, a quinine pill worked within 5 min.

I have to thank all of you! I'm now taking 1 magnesium tablet a day and the cramps in my feet are gone (they went away the first day I took the pill). I do have GERD and take medication for it. Wait until I tell my doctor what it took to eliminate foot cramps. He'll be surprised!

I have found that a spoonful or two of blackstrap molasses works great...never had any luck with regular molasses, though.

Fresh Pineapple.

Yum.

Here is a link that might be useful: Vitamins & Nutrients in Fresh Pineapple