During pregnancy, pregnant women often experience foot cramps, especially when sleeping at night, which can have a significant impact on the pregnant woman and also help maintain a good mood during pregnancy. Now let's take a look at how leg cramps in pregnant women can be relieved during pregnancy.
Tip for Relieving Leg Cramps 1
To prevent calcium deficiency, expectant mothers should pay attention to eating more calcium rich foods, such as sesame seeds, milk, pork ribs, shrimp skin, etc. Kelp is rich in iodine and calcium, which is beneficial for fetal growth and can prevent muscle spasms. While supplementing calcium, it is also important to ensure adequate intake of vitamin D in the diet. Expectant mothers should be encouraged to spend more time in the sun to promote the absorption and utilization of calcium. In addition, it is recommended to drink several cups of fresh orange juice and supplement minerals every day. Choose appropriate calcium supplements as supplementary supplements. It is generally recommended to consume around 1000 milligrams of calcium per day and drink 250-500 milliliters of milk per day. The recommended daily intake of calcium supplements is 2000 milligrams, and it should be noted that different products have different levels of calcium.
Tips for Relieving Leg Cramps 2
Expectant mothers should pay attention to a balanced intake of nutrients in their diet, especially when it comes to eating more of various foods, which may not necessarily be better. Overeating and binge eating are even more unacceptable. Meat is rich in high-quality protein and contains amino acids that are most easily absorbed and utilized by the human body. At the same time, meat is also one of the best sources of nutrients such as iron, copper, zinc, and magnesium that we need every day. Eating meat in moderation every day is essential for the mother's physical health and the growth and development of the fetus. However, if the proportion of meat in the ingested food exceeds the standard, it will have some negative effects on the body. Meanwhile, vitamin C has a certain promoting effect on calcium absorption, so consuming fruits rich in vitamin C or drinking orange juice is beneficial for calcium absorption. Vitamin D is not only a carrier for calcium to be absorbed by the body, but also calcium can only be utilized by bones under the action of vitamin D.
3 Tips for Relieving Leg Cramps
It is best to take a hot bath and massage the muscles of both lower limbs to reduce lactate accumulation and avoid leg cramps. Soak your feet in hot water at around 40 ℃ for 10 minutes before going to bed. The soaking basin should be deeper and the water should be more abundant, preferably extending beyond the neck of your feet. This can help relax muscles, promote blood circulation, and relieve spasms, resulting in a more significant effect.
Tips for Relieving Leg Cramps 4
Stretching exercises relieve obvious cramps. Grip the back of the chair for support, stand straight to stretch the muscles in the back of the leg, slightly bend the hips forward, straighten the knees, and take deep, even breaths. You can also lean against the wall, stand with your feet on the floor, stretch your arms straight, lean forward slightly, and press your palms against the wall. When you pull and bend the sole of your foot upwards, pushing the heel outward (instead of pointing towards the toe tip) can prevent leg cramps. Sometimes, when leg cramps first occur, you can also do this stretching exercise.
The above introduces four methods for relieving leg cramps in pregnant women, hoping to help reduce the frequency of leg cramps and maintain a good mood during pregnancy, which is also beneficial for the healthy growth of the fetus.
