muscle cramps and reduced salt

anamelina

Hey any fitness instructors who might be able to give me some advice?

I recently started to put some effort in upping my exercise. I work full time have another part time job and 3 kids, so time wise I'm really limited to daily power walks with my dogs, but keen to keep my metabolism moving as I'm on 1200 cals a day and its slow progress. I do however have1 day to put in some exercise and have chosen cycling (with my dogs) for an hour or more. The problem is I am suffering from severe muscle cramps to the point of almost complete seizure not just in my legs but all over my body including my eyelids! I used to be quite fit and ran daily for about 5k but never experienced this type of problem. I have tried to look up what could be causing this, other than perhaps over doing it to begin with and some of the advice has indicated the cause may be dehydration and low salt? I do drink the recommended amounts of water, but have reduced my salt intake (I do also have quite low blood pressure) is this what might be causing these muscle cramps its really getting me down as I feel that I cant even walk up the stairs without my leg muscles cramping up!

Please help!

sillygoose1977

I'm not an instructor or expert but I have the same problems. I make sure I get plenty of water while I work out and I have started taking a potassium supplement. It has gotten much better since I started taking it.

MCS64

I just recently found this info. on sodium.

What Are the Effects of Not Getting Enough Sodium in Your Diet?

While sodium in the diet is often thought of in a negative way, the fact is that sodium plays an important role in the body's processes, and without it we would die. Sodium regulates the body's water pressure and balances, and transmits nerve impulses that allow muscles to move and contract. In digestion, it moves essential amino acids from the intestines to the bloodstream, and is required for the absorption of sugar. Even though there are grave dangers associated with getting too much sodium in the body--such as high blood pressure and inflammation--getting too little sodium, or losing the sodium that is in your system, can be just as dangerous.
How We Lose Sodium
It is very rare to not get enough sodium from a diet, as even whole, unprocessed foods have a natural sodium content. Sodium loss often comes through sweating, dehydration, diarrhea and vomiting. As our body temperature heats up, the body perspires for the purpose of cooling down the skin, and sodium is lost with this perspiration. Dehydration occurs when we lose more water than we are taking in. This is a common side effect of sweating, vomiting and diarrhea. Along with sodium, we lose valuable electrolytes that are essential to body processes.
Low Blood Pressure
When salt and water are lost from the body, the fluid on the outside of the cells is lost, causing a decrease in blood volume. Decreased blood volume can lead to decreased blood pressure. If the pressure gets too low, the blood cannot get essential nutrients and oxygen to vital organs, including the heart, brain and kidneys. Depending on how long these organs go without vital nutrients and oxygen, they can be permanently damaged and cease to function. Fatigue is also a result of the lowered blood pressure that comes with not getting enough sodium.
Nausea and Dizziness
Nausea and dizziness can also set in due to a sodium deficiency. When there isn't enough sodium in the body, water that is taken in can flow into the cells. The sodium cannot regulate the water within the cells like it should, and the result is swelling. This swelling of the tissues takes place throughout the body. The swelling of brain tissue can cause dizziness and headaches, while inflammation in other tissues can cause nausea and muscle cramping and twitching.
Stroke
Stroke, or even death, is the most extreme effect of inadequate sodium in the body. If the brain tissue swells too much, it is put under extreme pressure against the skull. This pressure may start out as a headache and lead to a stroke. When the body's sodium content gets this low, there is also a chance that vital organs could shut down, as the blood is not flowing fast enough to deliver oxygen and nutrients to support their function.
Recommended Sodium Intake
The recommended daily intake for sodium is no more than 2,300 mg per day, but the cells only need 500 mg per day to maintain proper functioning. Any food that is processed has a high sodium content, and if you eat processed foods--even bread--you shouldn't worry about not getting enough sodium in your diet. Whole, natural foods also have sodium. Celery, beets, seafood and poultry all have higher amounts of naturally occurring sodium. Eating a diet high in fresh fruits, vegetables and lean meats will assure that you are getting an adequate daily intake. To protect your body from an excess loss of sodium, avoid exercising in severe heat, and when you experience vomiting or diarrhea, replace the fluid loss with an electrolyte-balanced drink rather than water alone.

MCS64

I just recently found this info. on sodium.

What Are the Effects of Not Getting Enough Sodium in Your Diet?

While sodium in the diet is often thought of in a negative way, the fact is that sodium plays an important role in the body's processes, and without it we would die. Sodium regulates the body's water pressure and balances, and transmits nerve impulses that allow muscles to move and contract. In digestion, it moves essential amino acids from the intestines to the bloodstream, and is required for the absorption of sugar. Even though there are grave dangers associated with getting too much sodium in the body--such as high blood pressure and inflammation--getting too little sodium, or losing the sodium that is in your system, can be just as dangerous.
How We Lose Sodium
It is very rare to not get enough sodium from a diet, as even whole, unprocessed foods have a natural sodium content. Sodium loss often comes through sweating, dehydration, diarrhea and vomiting. As our body temperature heats up, the body perspires for the purpose of cooling down the skin, and sodium is lost with this perspiration. Dehydration occurs when we lose more water than we are taking in. This is a common side effect of sweating, vomiting and diarrhea. Along with sodium, we lose valuable electrolytes that are essential to body processes.
Low Blood Pressure
When salt and water are lost from the body, the fluid on the outside of the cells is lost, causing a decrease in blood volume. Decreased blood volume can lead to decreased blood pressure. If the pressure gets too low, the blood cannot get essential nutrients and oxygen to vital organs, including the heart, brain and kidneys. Depending on how long these organs go without vital nutrients and oxygen, they can be permanently damaged and cease to function. Fatigue is also a result of the lowered blood pressure that comes with not getting enough sodium.
Nausea and Dizziness
Nausea and dizziness can also set in due to a sodium deficiency. When there isn't enough sodium in the body, water that is taken in can flow into the cells. The sodium cannot regulate the water within the cells like it should, and the result is swelling. This swelling of the tissues takes place throughout the body. The swelling of brain tissue can cause dizziness and headaches, while inflammation in other tissues can cause nausea and muscle cramping and twitching.
Stroke
Stroke, or even death, is the most extreme effect of inadequate sodium in the body. If the brain tissue swells too much, it is put under extreme pressure against the skull. This pressure may start out as a headache and lead to a stroke. When the body's sodium content gets this low, there is also a chance that vital organs could shut down, as the blood is not flowing fast enough to deliver oxygen and nutrients to support their function.
Recommended Sodium Intake
The recommended daily intake for sodium is no more than 2,300 mg per day, but the cells only need 500 mg per day to maintain proper functioning. Any food that is processed has a high sodium content, and if you eat processed foods--even bread--you shouldn't worry about not getting enough sodium in your diet. Whole, natural foods also have sodium. Celery, beets, seafood and poultry all have higher amounts of naturally occurring sodium. Eating a diet high in fresh fruits, vegetables and lean meats will assure that you are getting an adequate daily intake. To protect your body from an excess loss of sodium, avoid exercising in severe heat, and when you experience vomiting or diarrhea, replace the fluid loss with an electrolyte-balanced drink rather than water alone.

vashel

Hi,

I've had severely painful, debilitating muscle cramps that start in one place and travel up through every muscle, just as you've described. I've discovered Hylands homeopathic tablets for cramps. They're sold in the drugstorem non-prescription. They have quinine in them, which seems to be a key ingredient for stopping cramps. If I'm experience a cramp, i quickly pop a couple of tablets and the cramp dissipates within minutes. It's truly miraculous.

More importantly, I've started taking a multi that has 2,000 mg of vitamin D. Coincidentally, my cramps have pretty much stopped.
A family member reported the same thing. So, perhaps you're deficient in Vitamin D? I too, have very low blood pressure, so don't know if that's a factor or not?

Try those 2 things and see if it helps.

mjr2204

As someone in the medical field (x17 years) and who has chronic hyponatremia (low blood sodium)...

Cramps and heaviness in the extremities are often caused by an electrolyte imbalance. Usually the cause is low potassium, but a shift in one of your electrolytes causes shifts in all of them (low sodium eventually causes low potassium and so on). What you are describing is VERY typical of hypokalemia and can be life threatening.

Lowering your sodium intake and raising your water consumption could very easily be the cause. Water shifts 'lytes out of your system. Everything follows water our of the body.

For acute cramping: try eating a banana or drinking some orange juice.

For long term: raise your electrolyte intake, especially calcium, sodium, and potassium. As long as your kidneys function normally, your body will get rid of what it doesn't need, especially with the additional water you are drinking.

Also: talk to a doctor about it. This is a real medical problem that can be fatal if left unchecked.