By Dr. Om Patil, Spine Surgeon, Mumbai Muscle cramps, fatigue, and restless legs are common complaints in older adults, often linked to magnesium deficiency. Magnesium is essential for muscle relaxation, nerve function, and bone health. Fortunately, mild deficiencies can often be managed safely at home with dietary and lifestyle measures. 1. Eat Magnesium-Rich Foods Include magnesium-rich foods daily: • Nuts & seeds: Almonds, cashews, pumpkin seeds • Leafy greens: Spinach, kale, broccoli • Legumes & whole grains: Lentils, chickpeas, oats, brown rice • Fruits: Bananas, avocado • Others: Dark chocolate (70%+), tofu These foods help replenish magnesium naturally and reduce cramps. 2. Stay Hydrated Adequate water intake prevents dehydration-related muscle cramps. Adding a pinch of rock salt and lemon to water can help maintain electrolyte balance. 3. Gentle Exercise & Stretching • Daily light exercises, walking, or yoga improve circulation and reduce cramps. • Stretching calves, hamstrings, and lower back before bedtime can prevent night cramps. 4. Warm Compresses & Massage Applying a warm compress or massaging cramped muscles increases blood flow and relaxes muscles. 5. Relaxation & Stress Management Stress can worsen magnesium loss. Practices like deep breathing, meditation, or gentle yoga support mineral balance and overall muscle relaxation. 6. Oral Magnesium Supplements (if advised) For persistent cramps, magnesium supplements such as magnesium glycinate or citrate may be recommended by a doctor. Always consult a physician before starting supplements, especially if the elderly person has kidney issues or takes other medications. ⸻ Key Takeaway: For elderly individuals, a combination of magnesium-rich foods, hydration, gentle stretching, and relaxation techniques can reduce muscle cramps and improve overall wellbeing. Regular check-ups help ensure magnesium levels are optimal and prevent complications. Contact Dr. Om Patil 📍 117, Broadway Healthcare, Dadar East, Mumbai 📍 505, CozDerm Skin Clinic, Chembur East, Mumbai 📞 9819191896 , 9819195885 , 9819195150 🌐 Endospineworld.com | Spinewala.com