First, leg and foot cramps caused by calcium deficiency:
■ Why is it easy to lack calcium during pregnancy? Calcium mainly exists in human bones and teeth, accounting for 99%, and the rest 1% exists in human blood. Fetuses obtain calcium and other nutrients mainly through maternal blood circulation. As the fetus grows up day by day and needs more and more calcium, then the calcium in the maternal blood will be insufficient. What should we do?
In order to ensure the priority supply of the fetus, the calcium in the bones and teeth of pregnant mothers will be dialyzed out and enter the blood circulation, so as to meet the baby's development needs first. Therefore, the calcium in the bones and teeth of pregnant women is not enough. Then the symptoms are: loose teeth, swollen or bleeding gums, osteoporosis, joint pain, leg cramps and so on.
■ How much calcium does pregnant women supplement every day? How to make up? According to the recommendation of China Nutrition Society, pregnant mothers should supplement 1000 ~ 1200mg of calcium every day throughout pregnancy.
1. Early pregnancy: The growth and development of the fetus in the early pregnancy is relatively slow, and the demand for calcium in the fetus is not great. In addition, some calcium is accumulated in pregnant mothers before pregnancy, so there is no need to deliberately supplement calcium tablets in the first trimester. In the first trimester, pregnant women should keep 400 ~ 450 ml of milk every day, plus natural calcium in daily food, including eating dried beancurd, shrimp, Chinese cabbage, celery and spinach. , can meet the daily calcium demand.
2. The second trimester: at 10 weeks of pregnancy, the bones and cartilage of the fetus have just begun to form; By 13 weeks, fetal bones began to harden, and at this time, fetal teeth began to form; By the 0/7th week of pregnancy, some cartilage began to ossify to form bones, so the demand for calcium in the second trimester increased. Pregnant women in the second trimester should keep 600 ~ 800 ml of milk every day, which is equivalent to 650 ~ 880 mg of calcium. Then take 400mg of calcium from the normal diet, including: one cup 100g yogurt (160mg calcium), four pairs of Chinese cabbage (180mg calcium) and two pairs of Chinese cabbage (70mg calcium) every day, which is enough.
3. Late pregnancy: 28 ~ 36 weeks of pregnancy is the maximum accelerated period of fetal growth and development. At this stage, the fetus gains about 200 ~ 250g per week, so the mother in the third trimester needs to add calcium supplements every day. How to make up for it?
1. Take a calcium tablet every day, containing about 600 mg of calcium. Divide calcium tablets into two parts and take them once in the morning and evening, so that the absorption rate is better; Calcium tablets should try to choose calcium carbonate, which has the highest calcium content and relatively high absorption rate, about 49%.
2. If there is more sunshine and insufficient sunshine, take vitamin D400iu every day to enhance the absorption of calcium.
③ Milk, 350~450ml per day, provides about 400~500mg of calcium. Note: If the pregnant mother's body mass index is overweight, choose skim milk!
4. 400 ~ 500 grams of vegetables a day, half a catty. 200 mg of calcium is more than enough. In addition, eating more vegetables can also prevent constipation in the third trimester.
Second, leg and foot cramps caused by lower limb muscle injury or excessive fatigue.
■ Causes of muscle group injury or overwork: With the increase of pregnancy, the fetus and uterus are further enlarged. The weight of placenta, amniotic fluid, fetus and other tissue fluids add up to about 40 kg in the third trimester! What is this concept? In other words, the burden of pregnant mothers' lower limbs is much higher than that before pregnancy, which will certainly make the muscle groups of legs more prone to fatigue or damage. This is also one of the main reasons for leg cramps of pregnant mothers.
■ How to relieve leg and foot cramps caused by muscle strain?
1. Massage the parathyroid reflex area of the sole of the foot. That's when my husband comes in handy! Quasi-Baba can massage the above parts with the index finger joint, which can alleviate the symptoms of cramps in the legs and feet of pregnant mothers.
2. Massage Foot Taichong Point Taichong Point is located at the upper part of the toe seam between the toe 1 and the second toe. Massage Taichong point to Jian point, combined with soaking feet in warm water for 30 minutes every day, is very effective in relieving leg cramps of pregnant mothers. See the figure below for the location of Taichong point:
Third, leg cramps caused by leg colds After pregnancy, the metabolic ability of pregnant women is accelerated. Many pregnant mothers feel that their body temperature is rising, they feel very hot and a little annoyed. Then I got used to wearing less clothes, but in fact, it's easy to get cold in my legs and feet. Pregnant women's legs and feet catch cold, of course, it will also cause leg cramps. Therefore, the abdomen and legs should be properly insulated during pregnancy.
■ Mitigation measures:
1, keep soaking in hot water for 20 ~ 30 minutes before going to bed every night; Cover the quilt when sleeping, and keep your abdomen and legs warm.
2, usually do more leg and foot exercises, as shown in the above picture. Or let quasi Baba massage the soles of the feet and legs. The method has been introduced above, so I won't repeat it here.
3. Recommend a diet to lose weight: Fried celery with shredded beef. Beef contains more protein and iron, while celery contains more dietary fiber and calcium. Fried celery with shredded beef has a good effect on relieving leg cramps of pregnant women. If you have any questions, you can leave me a message in the comments section below. Thank you for your praise and forwarding. I wish you good health and a smooth pregnancy!