Re: [Body for Life Women's Club]Electrolytes Imbalances and cramping.

September 9, 2004

The most common cause of muscle cramping is a low level of potassium. Potassium

is one of the electrolytes responsible for electrical conduction in muscle

fibers. A lack of Potassium will cause excitation in these fibers, causing the

cramping " Charlie Horse " feeling. You can ensure you are getting enough with

these foods, which have 300-400mg of potassium each:

1 cup of skim milk, plain yogurt, OJ, honeydew melon, cantaloupe, apricots,

nectarines, avocadoes, broccoli (1/2 cup cooked), artichokes (1 medium), pork,

and chicken.

These foods are a bit lower in potassium, but still have a good amount

(200-300mg):

1 cup raspberries, 3 oz. beef, tuna, or salmon, plums, pears, kiwi (1 medium),

12 cherries, 1/2 cup of asparagus, pumpkin, mushrooms, spinach, or zucchini.

Don't go overboard with trying to replace your potassium; too much or too little

can cause heart arrythmias and if it goes extremely high or low, these

arrythmias can be lethal. I work in the ICU and potassium is a HUGE deal in our

patients. I see the nurses spending a lot of time keeping potassium levels at a

safe point. That being said, unless you eat an entire bottle of potassium

supplements or a container of salt substitute (most contain large amounts of

potassium), you should be fine. Also, if you do happen to be taking something

like an ACE-inhibitor (you would know if you were), be careful because these

people are at risk for a high level of potassium.

There are two other electrolytes that could be the cause of your cramping:

magnesium and calcium. So you can try making sure your intake of these are

adequate as well if potassium is not the culprit. Also, make sure you are

drinking plenty of water.

M. (who obviously just got done with her Fluids and Electrolytes

lecture in her nursing class!!...LOL).

Margo <beaches4rn@...> wrote:

I just wanted to drop in a thank you to everyone who helped me with

suggestions on getting started on a budget. Thank you thank you!! I

apologize for not getting back here sooner but I had class all day.

Oh I do have another question...How do you keep away Charlie Horses?

I got a major double Charlie this morning (both legs at the same

time, left leg more so and longer though). I was going to do my

weight workout this morning but could hardly walk on it after that. I

will get to it for sure this evening /soon. Any suggestions? (Those

things hurt!!!)

Thanks!

Margo

p.s. kids got out of school early here today, flooding is bad in our

area and the high school floods at the drop of a hat. Oh and no

college classes tonite! yay! I get to play " hookie " from chemistry,

yay!

September 9, 2004

Also, if you're into the Myoplex family or other MRPs they also have

a good level of potassium in them.

Stasia

September 10, 2004

" The most common cause of muscle cramping is a low level of

potassium. You can ensure you are getting enough with these foods... "

" Don't go overboard with trying to replace your potassium; too much

or too little can cause heart arrythmias... "

" There are two other electrolytes that could be the cause of your

cramping: magnesium and calcium. So you can try making sure your

intake of these are adequate as well if potassium is not the

culprit. Also, make sure you are drinking plenty of water. "

M. (who obviously just got done with her Fluids and

Electrolytes lecture in her nursing class!!...LOL).

Thank you very much melanie for all of the wonderful information. One

question thougth (seems like I have a lot of those lately LOL!)....I

was told by a nursing assistant neighbor of mine that if you

drink " too much " water, you can wash out some of the or a lot of the

necessary electrolytes that you need and if you do that first thing

in the morning (like drink a lot first thing before eating) you can

have some severe problems from it? Have you ever heard anything like

this?? Be interesting to know (could have been cause I ended up in

hospital lately from severe migranes and never ending puking? docs

couldn't figure out what was wrong even after a cat scan AND a spinal

tap!.....Your knowledge would be welcomed!

Thanks!

Margo

September 10, 2004

Yes, it's completely possible to drink too much. There have been a few deaths

among marathon runners and military personnel attributed to water intoxication.

These people were exercising vigorously for long periods of time and replacing

lost fluid with plain water. This caused them to have a serious imbalance of

electrolytes and way too much water in their system. That being said, I

routinely drink at least a gallon a day, as does my husband. There are days

when I drink more than that and I've never experienced a problem. I think it

takes a lot of water without any replacement of sodium, potassium, etc. to have

that happen. I'm certainly not on the level of a marathon runner or an infantry

guy out on a 20 mile run!! My level of exertion is far below that. I do drink

a 1.5 liter bottle of water before I eat in the mornings most days and there

hasn't been a problem.

Your doctor would be a better person to get any detailed accurate information

from rather than a 2nd year nursing student, though. My doctor was concerned at

first when he heard how much water I drank, but after determining that I didn't

THIRST for that much water, he relaxed a bit. I guess thirsting for that large

amount of water can be a sign of diabetes? But the reason I started drinking so

much water in the beginning is I was weaning myself off Cokes. So everytime I

craved a Coke, I would reach for my 1.5 liter water bottle. Since I used to

drink about 6 Cokes a day, this resulted in a LOT of water consumption!! I did

notice a HUGE change in my skin when I began drinking water....it got much

softer and smoother with less breakouts. I also stopped having headaches every

single day. I have suffered from migraines since I was about 13 years old and

once I began drinking a lot of water, those headaches now only come around when

I have stressed. I also just recently

discovered by accident that eating cheese brings on my headaches as well.

Hope I answered your question (albeit in my usual lengthy way! LOL.)

M.