Muscle cramps are sudden, involuntary contractions or spasms in one or more of your muscles. They are very common and often occur after exercise. Some people get muscle cramps, especially leg cramps, at night. They can be painful, and they may last a few seconds to several minutes.

You can have a cramp in any muscle, but they happen most often in the:

• Thighs
• Feet
• Hands
• Arms
• Abdomen
• Area along your ribcage

Causes of muscle cramps include:

• Straining or overusing a muscle. This is the most common cause.
• Compression of your nerves, from problems such as a spinal cord injury or a pinched nerve in the neck or back
• Dehydration
• Low levels of electrolytes such as magnesium, potassium, or calcium
• Not enough blood getting to your muscles
• Pregnancy
• Certain medicines
• Getting dialysis

Sometimes the cause of muscle cramps is unknown.

Anyone can get muscle cramps, but they are more common in some people:

• Older adults
• People who are overweight
• Athletes
• Pregnant women
• People with certain medical conditions, such as thyroid and nerve disorders

Muscle cramps are usually harmless, and they go away after a few minutes. But you should contact your health care provider if the cramps:

• Are severe
• Happen frequently
• Don't get better with stretching and drinking enough fluids
• Last a long time
• Are accompanied by swelling, redness, or a feeling of warmth
• Are accompanied by muscle weakness

You usually don't need treatment for muscle cramps. You may be able to find some relief from cramps by:

• Stretching or gently massaging the muscle
• Applying heat when the muscle is tight and ice when the muscle is sore
• Getting more fluids if you are dehydrated

If another medical problem is causing the cramps, treating that problem will likely help. There are medicines that providers sometimes prescribe to prevent cramps, but they are not always effective and may cause side effects. Talk to your provider about the risks and benefits of medicines.

To prevent muscle cramps, you can:

• Stretch your muscles, especially before exercising. If you often get leg cramps at night, stretch your leg muscles before bed.
• Drink plenty of liquids. If you do intense exercise or exercise in the heat, sports drinks can help you replace electrolytes.

Any part of your neck - muscles, bones, joints, tendons, ligaments, or nerves - can cause neck problems. Neck pain is very common. Pain may also come from your shoulder, jaw, head, or upper arms.

Muscle strain or tension often causes neck pain. The problem is usually overuse, such as from sitting at a computer for too long. Sometimes you can strain your neck muscles from sleeping in an awkward position or overdoing it during exercise. Falls or accidents, including car accidents, are another common cause of neck pain. Whiplash, a soft tissue injury to the neck, is also called neck sprain or strain.

Treatment depends on the cause, but may include applying ice, taking pain relievers, getting physical therapy or wearing a cervical collar. You rarely need surgery.

Your nose is important to your health. It filters the air you breathe, removing dust, germs, and irritants. It warms and moistens the air to keep your lungs and tubes that lead to them from drying out. Your nose also contains the nerve cells that help your sense of smell. When there is a problem with your nose, your whole body can suffer. For example, the stuffy nose of the common cold can make it hard for you to breathe, sleep, or get comfortable.

Many problems besides the common cold can affect the nose. They include:

• Deviated septum - a shifting of the wall that divides the nasal cavity into halves
• Nasal polyps - soft growths that develop on the lining of your nose or sinuses
• Nosebleeds
• Rhinitis - inflammation of the nose and sinuses sometimes caused by allergies. The main symptom is a runny nose.
• Nasal fractures, also known as a broken nose

Good nutrition is important in keeping people healthy throughout their lives - when they are babies, toddlers, children, adults, and then older adults. It can help people live longer and lower their risk of health problems like heart disease, type 2 diabetes, obesity, and more.

Good nutrition is about healthy eating. This means regularly choosing healthy foods and beverages. A healthy eating plan should give your body the energy and nutrients that you need every day. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. The plan should also take into account your preferences, cultural traditions, and budget.

Healthy eating does not mean that you have to follow a very strict diet or eat only a few specific types of food. It doesn't mean that you can never eat your favorite foods. You can eat a variety of foods, including less healthy favorites. But it's important not to eat too much of those foods or have them too often. You can balance those foods with healthier foods and regular physical activity.

The keys to a healthy eating plan include:

• Eating a variety of foods, including vegetables, fruits, and whole-grain products
• Eating lean meats, poultry, fish, beans, and low-fat dairy products
• Getting enough fiber
• Drinking lots of water
• Limiting salt, added sugars, alcohol, and saturated fat
• Making sure that you get enough nutrients, especially calcium, vitamin D, and potassium

Centers for Disease Control and Prevention

People in the U.S. are living longer than ever before. Many older adults live active and healthy lives. But there's no getting around one thing: as we age, our bodies and minds change. You need to know what to expect. Some changes may just be part of normal aging, while others may be a warning sign of a medical problem. It is important to know the difference, and to let your health care provider know if you have any concerns.

Having a healthy lifestyle can help you to deal with normal aging changes and make the most of your life. This includes healthy eating, regular physical activity, and making mental health a priority.