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The appearance of cramps in pregnancy is relatively common and affects almost half of pregnant women, and is usually associated with normal changes in pregnancy.
Although it is not a cause for concern, the appearance of cramps should always be reported to the obstetrician, especially if it is very recurrent, as it can also be a sign of decreased dehydration or changes in the values of some minerals, such as calcium and potassium, which can be replaced to relieve discomfort.
In general, good ways to relieve cramps include: stretching the affected muscle, performing a massage and applying warm water compresses to the area. In order to prevent them from appearing very often, in addition to consulting the obstetrician, it is important to exercise regularly and maintain a balanced diet, rich in water, fruits, vegetables and seeds.
The following are the most common causes of cramps in pregnancy and what to do in each case:
1. Excessive tiredness
This is the most common reason for the appearance of cramps in pregnancy and it happens because pregnancy is a phase of major changes in the woman's body, which makes the pregnant woman feel more tired than usual. This tiredness can end up putting a lot of pressure on the muscles, especially those in the legs, leading to cramps.
What to do: Usually simple techniques like stretching the muscles, massaging the affected area and putting on warm compresses are enough to relieve the cramp.
2. Weight gain
Increasing weight is one of the main reasons for the development of leg cramps, especially due to the growth of the baby, which ends up putting pressure on the nerves and blood vessels that pass from the abdomen to the legs.
It is for this reason that muscle cramps often only start to appear after the third trimester, as it is when the baby is older, putting more pressure.
What to do: Ideally, women should try to increase their weight gradually and in a healthy way. Furthermore, when the belly is already very large it is also important to rest more during the day. Here are some nutrition tips during pregnancy to avoid gaining excess weight.
3. Circulation problems
During pregnancy it is normal for blood circulation to be slower due to the effect of the pregnancy hormones and the increase in blood volume in the body. For this reason, it is normal for blood to end up accumulating in greater amounts in the legs, creating swelling and facilitating the appearance of cramps.
What to do: A good way to avoid this type of cramp is to rest regularly throughout the day with your legs slightly elevated, above the level of your heart, so that blood circulation is easier. Check out other ways to combat fluid buildup in pregnancy.
4. Dehydration
Adequate water levels are very important for the functioning of the whole organism, including for the development of the baby. For this reason, when the woman is not drinking enough water, it is possible that the body tries to compensate by drawing water from the places where it is less important, to protect the pregnancy. One of the places that can be affected are muscle fibers, which fail to function properly and cause cramps.
In addition to cramps, other signs that can help identify dehydration include a feeling of constant thirst, decreased urine, and dark yellow urine.
What to do: during pregnancy it is recommended to drink between 6 to 8 glasses of water a day to avoid dehydration. Check out in this video 4 techniques to drink more water during the day:
5. Lack of calcium or magnesium
Calcium and magnesium are two very important minerals for the functioning of muscle fibers and, therefore, when some are below ideal values, complications, such as cramps, may arise.
What to do: You should consult your obstetrician to have a blood test and confirm the levels of calcium and magnesium in the body. If they are changed, the doctor may prescribe the use of a supplement to restore the levels of these minerals.
6. Deep venous thrombosis
This is the most serious, but also the rarest, cause of cramps during pregnancy. However, pregnant women are at an increased risk of forming clots that can eventually clog one of the vessels in the leg and result in deep vein thrombosis.
However, in addition to cramps, thrombosis is also accompanied by other easy signs to identify such as sudden and strong pain, swelling of the leg, redness and dilation of the veins.
What to do: whenever there is a suspicion of deep vein thrombosis it is important to go to the hospital to confirm the diagnosis and start the diagnosis. In some cases, thrombosis can resolve itself in a few minutes, relieving symptoms, but in any case it is always important that the pregnant woman is observed by a doctor. See 5 tips to avoid deep vein thrombosis.
How to prevent the cramp from recurring
Some tips that should be followed to prevent new episodes of cramps in pregnancy are:
- Do daily stretches, as it helps to give flexibility and correct changes in posture;
- Practice light to moderate physical activities, such as walking, for about 30 minutes a day, for 3 to 5 days a week, as they improve strength, elasticity and circulation in the muscles
- Avoid excessive exercise, as intense and exhausting activities can also trigger fatigue and sudden muscle contractions;
- Drink about 1.5 to 2 liters a day, keeping your body hydrated;
- Eat a diet rich in calcium, potassium and magnesium, present in foods such as avocado, orange juice, bananas, milk, broccoli, pumpkin seeds, almonds, hazelnuts or Brazil nuts, for example.
Although these foods are rich in minerals that help prevent cramps, it may be necessary to take supplements rich in these minerals, which should only be taken by the pregnant woman when indicated by the doctor.
Check out some more tips in the following video:
Is cramp in pregnancy dangerous?
Although it is very uncomfortable, most of the time, having cramps is not dangerous, it is recommended to follow the tips we talked about to relieve and prevent these episodes.
However, if they appear frequently, it is advisable to report to the obstetrician during the prenatal period, so that he can investigate the possible causes, through dosages of electrolytes and vitamins in the blood, and, if necessary, prescribe some medication for correction, such as magnesium. or vitamin supplements.