How To Get Rid of Nighttime Leg Cramps: Simple Solutions That Actually Work


Night cramps are an unpleasant experience that each one of us has experienced. Although it is not dangerous for our health, it can be painful and uncomfortable, wanting to stop it immediately. Nighttime cramps are involuntary contractions of the upper leg, calf, and feet. They are different than restless leg syndrome. Restless leg syndrome is not painful and doesn’t prevent the leg and hip from moving. Nighttime cramps completely paralyze the legs when they strike and usually last from a few seconds to a couple of minutes.

The reasons for this are unknown, but most probably nutrients deficiencies and a sedentary way of life are some of the reasons that bring about this condition. Even though the reasons are vague, some ways can help you relieve the night cramps and overcome them whenever they occur.

If you suffer from them, try some of these ways and see which one works for you:

Physical activity

Sitting or standing for a long time can lead to cramps. So, don’t sit or stand for too long time. Instead, walk more and move throughout the day. Even some light physical activity will help you improve this condition.


When you wake up in the middle of the night because of night-time cramps, pull the affected muscle in order to relax it faster as it is a way to stop the cramps.

Drinking a lot of water

Water is very beneficial for our whole body. Staying hydrated will prevent muscle cramps. So, never forget to drink plenty of water, even when you are not thirsty.

Massage and acupuncture

Deep tissue massage and acupuncture have a tremendous effect on your body, reducing the possibility of night time cramps appearing.

Epsom salt baths

Epsom salt contains high amounts of magnesium that relaxes your muscles and prevents cramps. Use it to prepare a hot bath and soak in it for a little while. When you need instant relief, massage the muscle that is affected by cramps with this salt. It will help your muscle to relax and to boost circulation.

Increasing your magnesium level

Magnesium is a crucial mineral in muscle and connective tissue relaxation. Therefore, if you often have night-time cramps, increase the magnesium intake by eating more food rich in this mineral. Plums, dry fruits, nuts, avocados, seeds, are some of the main sources of magnesium.

You can also make a homemade magnesium oil to use to massage your muscles with it. Boil half a cup of water and combine it with a half cup of magnesium oil. Simmer it until the liquid is reduced. Let it stay aside to cool a little. Put the oil in a spray bottle to apply it more easily on your body.

The Top 15 Symptoms of Iron Deficiency and How to Treat them Naturally


Everyone, especially women and children, can suffer from iron deficiency, which is a prevalent health problem. The formation of haemoglobin, the protein in red blood cells that transports oxygen throughout the body, depends critically on iron, a necessary mineral. A deficiency in iron can result in a variety of symptoms, including weakness and exhaustion as well as headaches and cognitive impairment. Fortunately, increasing iron intake and enhancing absorption can be done in a variety of natural methods. In this post, here we'll look at the top 15 signs of iron deficiency and natural remedies to help you get your body's iron levels back to normal.

Iron Deficiency: What Is It?

When the body doesn't have enough iron to make hemoglobin, which is in charge of distributing oxygen throughout the body, this condition is known as iron deficiency. Red blood cells need hemoglobin, which is what gives them their red color. Anemia may develop when the body does not produce enough amount of red blood cells due to a lack of iron deficiency in blood.

Here are top 15 Symptoms of Iron Deficiency:

Anemia Symptom

1. Fatigue and weakness

2. Shortness of breath

3. Dizziness or light heartedness

4. Pale skin

5. Chest pain

6. Rapid heartbeat

7. Cold hands and feet

Non-Anemia Symptoms

8. Brittle nails

9. Headaches

10. Hair loss

11. Poor appetite

12. Craving non-food items such as ice, dirt or clay

13. Mouth sores

14. Restless leg syndrome

15. Difficulty concentrating or brain fog

Why Iron is Important?

Iron is essential for several bodily functions, including oxygen transport, energy production, muscle function and cognitive development.


Benefits of Iron in the Body

 Iron helps build red blood cells, which carry oxygen throughout the body. This helps to keep us energized and ensures all our organs and tissues receive the oxygen they need to function properly. Iron also plays a vital role in the immune system, helping to fight infections and disease. Proper iron levels have also been linked to improved cognitive function and mood. If you suspect you have iron deficiency, it is important to speak with your doctor who can perform a blood test to confirm and recommend appropriate treatment. Treatment options can range from dietary changes to iron supplements, depending on the severity of the deficiency.

Natural Ways to Increase Iron Intake

Vegetarian Sources of Iron

Leafy greens like spinach and kale, nuts and seeds like almonds and pumpkin seeds, and beans like lentils, chickpeas, and black beans are all plant-based sources of iron.

Animal Sources of Iron

If you consume meat, increasing your iron levels in your diet by including red meat and organ meats like liver is an excellent idea. Fish, shellfish, and poultry are additionally excellent sources of iron.

Foods to Incorporate in Your Diet for Iron

1.       Red Meat and Organ Meats

2.       Leafy Green Vegetables

3.       Beans and Legumes

4.       Nettle

5.       Yellow Dock

6.       Parsley

Your doctor can suggest iron infusions or other treatments options if you are found to have a severe iron deficiency. For the best results, be sure to follow the instructions of your healthcare provider. In conclusion, the majority of people may treat iron deficiency naturally with right diet and commitment to lifestyle modifications. Working with a healthcare professional will help you make sure you are fulfilling your unique iron needs, whether that means making dietary modifications or taking supplements. You can increase your iron levels and lower your chance of developing iron deficiency like anaemia and other related health problems by adopting these suggestions into your regular practice life.

Frequently Asked Questions (FAQ’s)

Can iron deficiency be treated with diet alone?

In mild cases of iron deficiency, increasing iron intake through diet may be enough to improve iron levels. However, in more severe cases or for those with chronic iron deficiency, supplements or other medical treatments may be necessary. It is always important to consult with a healthcare provider before making any major changes to your diet or supplement routine.

Can iron supplements cause side effects?

While iron supplements can be effective in treating iron deficiency, they can also cause side effects such as constipation, nausea, and stomach cramps. Taking supplements with food and gradually increasing the dosage can help minimize these effects. It is also important to choose the right type of iron supplement for your needs and to follow recommended dosages.