Hablar de calambres en las piernas, me remonta a la época de mi infancia, debido a las experiencias anecdóticas que viví con mi madre. Ella era una mujer que sufría de este problema con demasiada frecuencia. Recuerdo las ocasiones en que nos encontrábamos caminando en la calle y de repente se caía al suelo quejándose de un dolor insoportable en sus piernas; o las innumerables veces en las que desperté por las noches, al escuchar los gritos de ella porque sufría calambres mientras dormía.
Ver a mi madre chillar de dolor era un tanto aterrador y yo siempre corría a ayudarla, frotando con fuerza ambas piernas para intentar calmar los insoportables dolores que sentía. En aquella época, no entendía realmente lo que le pasaba, ni por qué se le presentaban calambres todo el tiempo; hasta que un día, ya siendo mayor, entré a nadar a una piscina sin calentar y me agarraron unos calambres muy fuertes que casi provocaron que me ahogara.
Desde entonces, tuve interés por averiguar la razón de aquel problema y descubrí la información que te contaré en este artículo.
¿Qué son y cuáles son las causas de los calambres?
Los calambres ocurren cuando los músculos se contraen involuntariamente y no pueden relajarse, provocando un dolor intenso. Comúnmente, las áreas más afectadas son las pantorrillas y los muslos, pero, también pueden aparecer en las manos, los brazos, el abdomen y los pies. Por lo general duran varios segundos o minutos y se puede sentir un nudo al presionar el área adolorida.
Los calambres en las piernas afectan, en su mayoría, a personas muy jóvenes, mayores, atletas y personas con sobrepeso; éstas suelen aparecer cuando uno está en reposo o durmiendo, aunque también es común que aparezca durante algún ejercicio físico o después de culminarlo. Este problema puede deberse a numerosos factores, desde la deficiencia de nutrientes hasta realizar entrenamientos duros.
Las causas principales son:
- No realizar actividad física: El sedentarismo reduce la longitud y flexibilidad del músculo y el tendón, lo que podría provocar calambres. De hecho, un estudio sugiere que un mínimo de 15 pasos cada 30 minutos mientras trabajamos, puede ayudar a mantener la circulación sanguínea en las piernas.
- Dormir en una mala posición: Otros expertos, también han observado que, cuando dormimos boca abajo, los pies se encuentran en una posición en que los dedos de los pies apuntan a una posición opuesta al cuerpo, esto provoca que los músculos de las pantorrillas se encojan y dé lugar a posibles calambres. Por eso, es recomendable dormir en una posición adecuada que pueda relajar la musculatura de las piernas.
- Deshidratación: Algunas pruebas indican que la deshidratación fomenta los calambres nocturnos. El calor y el desequilibrio de los líquidos pueden provocar estas molestias, la deshidratación es un factor que favorece el desbalance de electrolitos en la sangre, que podrían ser desencadenantes de los calambres.
- Entrenamientos muy duros: Desde siempre, el ejercicio intenso se asocia con los calambres musculares; la sobrecarga y la fatiga del músculo podrían favorecer las rampas en las fibras del músculo que se ha trabajado demasiado. Esto incluso llega a suceder a deportistas profesionales, por lo que es aconsejable saber poner límites al trabajo físico.
- Deficiencia de nutrientes: El déficit de calcio, magnesio y potasio, desempeñan un papel importante en la aparición de calambres, cada uno de estos nutrientes mantiene el estado sano del músculo, por lo que, tener deficiencia de ellos, puede debilitar los tejidos y provocar calambres.
- Estar de pie todo el día: Las personas que pasan mucho tiempo de pie son más propensas a sufrir calambres, cuando estás de pie y no te mueves, la sangre y el agua tienden a estancarse en la parte inferior del cuerpo; esto conduce al desequilibrio de líquidos y un acortamiento de los músculos y tendones que desemboca en la aparición de calambres.
- Algunos medicamentos: Medicamentos como diuréticos o fármacos para el asma producen un mayor riesgo de padecer calambres nocturnos. Es posible que estos medicamentos tengan un efecto estimulador en las neuronas y receptores motores, que podrían favorecer los calambres en las piernas.
- Embarazo: Es normal y frecuente que aparezcan calambres en las piernas durante el embarazo, debido al aumento de peso y la mala circulación. También es posible que la presión que el feto ejerce en los vasos sanguíneos y nervios de la madre, causen calambres.
- Algunos problemas de salud: Tales como la diabetes, hipertensión, artritis, enfermedades neurológicas y la depresión sean causantes de padecer calambres musculares. A veces, la culpa es de los medicamentos para estas afecciones, pero también, estas enfermedades pueden alterar o incluso destruir los nervios, dando lugar a estas molestias.
- Envejecimiento: Este estado también juega un rol en los calambres de las piernas, debido a la pérdida de las células motoras, empiezan a ser comunes los calambres cuando la persona está en reposo. Los ejercicios de fuerza y equilibrio suelen ser útiles para mantener el funcionamiento de los músculos.
¿Cómo prevenir y deshacerse de los calambres?
En el caso de que padezcas de estas molestias con frecuencia, te doy algunos tips para evitarlos o pararlos.
- Estira: Un pequeño estudio en 2012 descubrió que las personas que realizaron estiramientos antes de acostarse, redujeron en un 60% la presencia de calambres. Precisamente estirar el músculo al sufrir de estos espasmos, ayuda a calmarlos.
- Sigue una dieta equilibrada: Principalmente, asegúrate de que tu dieta sea rica en magnesio, como frutos secos, cereales y verduras de hojas verdes, son una gran fuente de este mineral. De la misma manera, debes consumir bastante vitamina B.
- Mantente hidratada: Debes mantener una correcta hidratación, bebiendo 2 litros u 8 vasos de agua a diario. La sequedad bucal, dolores de cabeza, fatiga y la piel seca, son signos de deshidratación; y, sobre todo, el color intenso de la orina, es la mayor señal de una mala hidratación.
Carbonato de magnesio para tratar los calambres
Anteriormente mencioné que, una de las causas principales de estos espasmos dolorosos es el déficit de magnesio en el organismo, y que una manera de prevenir o acabar con este problema, es consumiendo alimentos ricos en magnesio. Bueno, desde mi experiencia personal, mi madre logró acabar con muchos años de sufrimiento cuando conoció el carbonato de magnesio.
El carbonato de magnesio es un compuesto derivado del magnesio que regula el funcionamiento de todo el cuerpo, combatiendo problemas de fatiga, estados desequilibrados de ánimo, cansancio, problemas de sueño y dolores musculares, entre otras dolencias.
En el caso de los calambres en las piernas, es muy recomendable tomar un complemento de carbonato de magnesio a diario, para evitar o darle estop a este problema. De esta manera, tu cuerpo recibirá las cantidades precisas de magnesio que tus músculos necesitan para funcionar y mantenerse saludables y fuertes.
Puedes encontrar este complemento en polvo o comprimidos. En polvo, debes tomar una cuchara, dos veces al día, mezclando con agua o jugos cítricos; y en comprimidos, puedes tomar 1 tableta después del almuerzo y otra después de la cena. De esta manera, si te mantienes disciplinada y constante con el consumo de este complemento, notarás como van reduciendo los calambres poco a poco hasta desaparecer.
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