"Foods That May Help With Muscle Cramps"

 

EAT TO BEAT THEM: Muscle cramps happen when your muscles tense up and you can’t relax them. While painful, usually you can treat them yourself. Exercise, dehydration, and menstruation are common causes. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. They’re called electrolytes, and you can find them in the following foods.

BANANAS, A TIME TESTED TREATMENT: You probably know that bananas are a good source of potassium. But they’ll also give you magnesium and calcium. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief. 

SWEET RELIEF FROM SWEET POTATOES: Like bananas, sweet potatoes give you potassium, calcium, and magnesium. Sweet potatoes get the win because they have about six times as much calcium as bananas. And it’s not just sweet potatoes: Regular potatoes and even pumpkins are good sources of all three nutrients. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too.

AVOCADOS, A POTASSIUM POWERHOUSE: One creamy, green berry (yes, it's really a berry!) has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps your muscles work and keeps your heart healthy. So swap out mayo on a sandwich with mashed avocado, or slice one onto your salad to help keep muscle cramps away. They have a lot of fat and calories, so keep that in mind.

BEANS AND LENTILS: Legumes like beans and lentils are packed with magnesium. One cup of cooked lentils has about 71 milligrams of magnesium, and a cup of cooked black beans has almost double that with 120 milligrams. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol.

MELONS ARE THE TOTAL PACKAGE: These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Sodium and water are key because as you exercise, your body flushes sodium out with your sweat. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. Eating a cup of cubed cantaloupe after a workout can help.

WATERMELON FOR HYDRATION: They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Since it’s a melon, it’s also high in potassium, but not quite as high as others.

MILK: It’s a natural source of electrolytes like calcium, potassium, and sodium. It’s good for hydration. And it’s packed with protein, which helps repair muscle tissue after workouts. All of the above can help protect against muscle cramps.

PICKLE JUICE: Some athletes swear by pickle juice as a fast way to stop a muscle cramp. They believe it’s effective because of the high water and sodium content. But that might not be the case. While pickle juice may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or low on sodium. It is more likely because the pickle juice sets off a reaction in your nervous system that stops the cramp, according to recent research.

DARK, LEAFY GREENS: They’re rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. Eating leafy greens also may help with menstruation cramps, as studies show eating foods high in calcium can help relieve pain from periods.

ORANGE JUICE: One cup of refreshing OJ has plenty of water for hydration. It’s also a potassium star with nearly 500 milligrams per cup. Orange juice has 27 milligrams of calcium and magnesium. Choose a calcium-fortified brand for an extra boost. 

SNACK SMART WITH NUTS AND SEEDS: Like beans and lentils, nuts and seeds are a great source of magnesium. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. And 1 ounce of roasted, salted almonds has double that. Many types of nuts and seeds have calcium and magnesium as well.

SALMON FOR CIRCULATION: Sometimes muscle cramps are the result of poor blood flow. Eating oily fish like salmon can help improve it. Plus, a 3-ounce portion of cooked salmon has about 326 milligrams of potassium and 52 milligrams of sodium to help with muscle cramps. Not a salmon fan? You also could try trout or sardines.

TAP INTO TOMATOES JUICE AND ALL: Tomatoes are high in potassium and water content. So if you gulp down 1 cup of tomato juice, you’ll get about 15%  of your daily value of potassium. You’ll also give your body hydration to prevent muscle cramps from starting.

DRINK WATER FOR MAX HYDRATION: Generally, women need about 11.5 cups of water a day, and men 15.5 cups. But this doesn’t mean you should chug water. The water you get from other beverages, plus fruits and vegetables, counts, too. Before you reach for a sports drink, know this: You only need these sugary electrolyte beverages if you’re doing high-intensity exercise for an hour or more. For electrolytes without the sugar, drink coconut water instead.

MEDICALLY REVIEWED BY: Poonam Sachdev on March 06, 2022,

Written by Angela Nelson

SOURCES:

Mayo Clinic: “Muscle cramp,” “Water: How Much Should You Drink Every Day?”

Physicians Committee for Responsible Medicine: “Using Foods Against Menstrual Pain.”

Cleveland Clinic: “Don’t Let Foot Cramps and Charley Horses Slow You Down.”

Cedars-Sinai Medical Center: "Magnesium Rich Foods."

Columbia University: “Foods that minimize menstrual cramps?”

The Cooper Institute: “Does Pickle Juice Relieve Muscle Cramps?”

American Heart Association: “Hyperkalemia (High Potassium).”

European Journal of Clinical Nutrition: “Associations of Menstrual Pain with Intakes of Soy, Fat and Dietary Fiber in Japanese Women.”

Medicine and Science in Sports and Exercise: “Reflex Inhibition of Electrically Induced Muscle Cramps in Hypohydrated Humans.”

National Institutes of Health Office of Dietary Supplements: “Magnesium.”

U.S. Department of Agriculture: "Basic Report: 09040, Bananas, Raw," "Basic Report: 11507, Sweet Potato, Raw, Unprepared," "Full Report (All Nutrients):  11353, Potatoes, Russet, Flesh and Skin, Raw," "Basic Report:  11422, Pumpkin, Raw," "Basic Report:  09037, Avocados, Raw, All Commercial Varieties," "Basic Report:  16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report: 16015, Beans, Black, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report:  09181, Melons, Cantaloupe, Raw," "Basic Report: 09326, Watermelon, Raw," "Basic Report: 01079, Milk, Reduced Fat, Fluid, 2% Milkfat, with Added Vitamin A and Vitamin D," "Basic Report:  11457, Spinach, Raw,” "Basic Report:  11233, Kale, Raw,” "Basic Report:  09206, Orange Juice, Raw,” "Basic Report:  12539, Seeds, Sunflower Seed Kernels, Toasted, with Salt Added," "Basic Report: 12563, Nuts, Almonds, Dry Roasted, with Salt Added," "Basic Report: 15237, Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat,” "Basic Report:  11886, Tomato Juice, Canned, Without Salt Added."

Academy of Nutrition and Dietetics: “Hydrate Right During Physical Activity,” “Coconut Water: Is It What It's Cracked Up to Be?” “Kidney Disease: High- and Moderate-Potassium Foods,” “4 Keys to Strength Building and Muscle Mass.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Are You Dehydrated?”

WHAT’S IT MEAN? It’s when you lose more water than you take in. That makes it harder for your body to do some basic jobs, like keep your temperature steady and clear out waste. You lose water in your sweat, tears, and every time you go to the bathroom. Even breathing takes a little out of you. 

HOW LACK OF WATER AFFECTS YOU? More than half your body weight comes from water. So, if your levels are off, it can show up in a surprising number of ways. Mild dehydration can make you feel tired, give you a headache, and affect your mood and focus. And when you push yourself hard at the gym, all that sweating actually lowers how much blood you have for a bit.

IS THIRST A SIGN I’M DEHYDRATED? Yes, but no need to panic. By the time you get the urge to quench your thirst, you’re already a little dehydrated. As long as you pay attention and snag a drink when your body tells you to, it’s not a problem. For older adults, the lag might be a little longer. So, it can help to make a habit of drinking water.

WHO’S IT LIKELY TO HAPPEN TO? You can lose over a gallon of water a day if you have diarrhea and throw up. Babies and kids are more likely than adults to get dehydrated because they're smaller. Older adults need to be on the lookout because your sense of thirst gets duller with age. Kidney disease and some health conditions can make your body get parched. Pregnant or breastfeeding women need to drink more than usual.

SYMPTOMS IN YOUNG CHILDREN: Babies and little kids can’t always tell you what’s going on with their bodies. Look for a dry tongue, no tears when crying, no wet diapers for 3 hours, and more fussiness than normal. When it’s more severe, their mouths will be dry and sticky, and their eyes and cheeks may look sunken. They also may breathe fast and have a fast or weak pulse. 

SYMPTOMS IN OLDER KIDS AND ADULTS: You might be thirsty, and your mouth might feel dry or sticky. You won’t pee very often -- under 4 times a day. When you do go, there may not be much pee, and it’ll be dark or have a strong smell. You may feel dizzy or lightheaded, and you may pass out. As it gets worse, your thirst cranks up. Your breathing and heart rate may be faster than normal. You can overheat, and you might feel confused or cranky.

SHOULD I DRINK 8 CUPS A DAY? This old rule has zero science behind it. But it’s fine as a rough guide. The amount you need to drink depends on how active you are, where you live, and your overall health. If you’re not sure you’re drinking enough, check the color of your pee. Clear or pale-yellow means you’re all set. Darker means you need to drink up. 

WHAT ABOUT ELECTROLYTES? They’re just basic salts, like potassium, sodium, and calcium. But they have a hand in everything from how your nerves work to building healthy bone. Your electrolyte levels are closely tied to how much water is in your body. That means that if you’ve lost a lot of fluid, you’ll feel thirstier and pee less as your body tries to get the electrolytes back in balance.

DO I NEED A SPORTS DRINK? Almost never. These blends of water, salts, and sugars are made for high-level athletes, like marathon runners. Most of us don’t need anything more than water during exercise. You’ll only have to work harder to burn off the extra calories from sport drinks. If you do intense training for more than an hour, then they can make sense. 

ORAL REHYDRATION SOLUTION: When dehydration is mild or even moderate, you can often kick it with plenty of water. But if you have severe diarrhea or are throwing up, an oral rehydration solution might help. It’s more often kids who need one. The special mix of salts and sugars is a closer match to what the body needs. You can buy it over the counter at a drugstore.

WHEN TO CALL YOUR DOCTOR? When you see symptoms of severe dehydration, call your doctor right away. It can hit kids quickly, so it’s best to check in sooner rather than later. Signs include:

• Diarrhea for more than 24 hours
• Feeling dizzy, confused, or faint
• Can’t keep fluids down
• No energy
• Fast heartbeat or breathing
• Black or bloody poop

EMERGENCY TREATMENT: When your water levels get too low, you can’t tackle dehydration on your own. You’ll need to be treated at a hospital. The idea is the same -- to get fluids in you and to get your body back in balance. Doctors will give you the treatment through a vein with an IV, because it gets water and salts into your body much faster than you’d be able to drink them.

CAN I DRINK TOO MUCH? You can, but it’s not very likely. When you drink more than your kidneys can handle -- and that’s a lot -- you end up with a condition called hyponatremia. This is when your sodium levels get very low, causing your cells to swell up. It can be deadly, but rare. It mostly only happens to people who compete in intense long-distance races. 

TIPS FOR STAYING HYDRATED: If you just can’t remember to drink enough water, look for ways to build it into your day. Make water your go-to drink. Tip a glass at and between each meal. Or set a reminder on your phone to have a glass every hour. Some people find that carrying a water bottle does the trick. And if you’re hankering for a snack, have water instead. Sometimes, our bodies confuse thirst for hunger.

Reviewed by: Jennifer Robinson, MD on February 05, 2018

Sources:

Mayo Clinic: “Dehydration,” “Water: How much should you drink every day?” “Hyponatremia.”

KidsHealth: “Dehydration,” “First Aid: Dehydration.”

FamilyDoctor.org: “Hydration: Why It’s So Important.”

University of Connecticut, UConn Today: “Even Mild Dehydration Can Alter Mood.”

U.S. National Library of Medicine: “Water, Hydration and Health.”

Merck Manual: “About Body Water.”

American College of Emergency Physicians, Emergency Care for You: “Dehydration Comes on Fast and Can Be Fatal.”

National Health Service (UK): “Dehydration.”

HealthDirect: “Dehydration.”

Pubmed: “ 'Drink at least eight glasses of water a day.' Really? Is there scientific evidence for '8 x 8'?”

University of New Mexico, Comprehensive Cancer Center: “Electrolyte Imbalance.”

Health Navigator New Zealand: “Oral Rehydration Salts.”

Harvard Health Publishing, Harvard Medical School: Trade sports drinks for water.”

University of Wisconsin Health: “Sports and Energy Drinks: Are They Necessary?”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.