"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.  

“Anxiety About Money and How to Find Relief”

 

Do you worry about money? Countless people do—surveys consistently find that finances are one of the most common sources of anxiety. Maybe you worry about having enough money for retirement. Or perhaps you’re living paycheck to paycheck and struggling to pay your rent or mortgage on time. Mounting credit card debt only adds to the unease.

I first encountered financial anxiety as a kid, sensing my dad’s stress as he tried to make ends meet with five boys and one income. I remember my mom paying for groceries with food stamps and getting our clothes from a local free bin. And while my situation as an adult is different from what my parents experienced, I’ve felt the stress and uncertainty of being self-employed. It’s easy to imagine how fragile our family’s position is, and how a serious illness or injury could severely disrupt the life we share. I also know from both personal and professional experience that anxiety about money isn’t entirely dependent on your financial situation. There was a time when I earned more than I do now yet felt more worried about our finances. On the opposite end, as I was growing up, I saw my parents remain calm even when their finances seemed hopelessly tight, leaning on their faith (my dad was a minister) and heeding Bible verses that encouraged them to trust God for all things. And in my clinical work, I’ve seen patients show tremendous resilience in the face of major financial pressure, like being fired from one’s job in midlife, or being unable to work because of depression or other disability.

So, while our actual financial situation is one variable that can trigger anxiety about money, there are ways to manage these concerns. See what happens when you apply some of the following suggestions.

REMEMBER THAT EVEN FINANCIAL RUIN WOULD NOT BE THE END OF THE WORLD: We often imagine that our feared financial catastrophe—going bankrupt, losing our job, facing foreclosure on our home—would mean the end of life, like a cliff at the edge of the world. I feel this way myself. When I worry about the fallout if I were no longer able to work, my imagination usually stops at “… and then we would lose our house,” which feels like Game Over. And yet, if that were to actually happen it would simply be a challenge that we would need to face together as a family, as so many families have. The ending we imagine exists only in our minds. In reality, life will go on, and no matter what may happen there will be something that comes next. Rather than anticipating a terrible conclusion, you can remember that life is big enough to contain your feared financial outcomes and won’t end even if they come true.

PRACTICE GRATITUDE TOWARD MONEY: “Zen Millionaire” Ken Honda describes practicing arigato with money, which means saying “thank you” each time it’s given or received. Through this practice you can develop what he calls “Happy Money,” in which positive emotions are attached to your money instead of fear, guilt, resentment, and so forth. When we get paid, we can say thank you. When we pass the money along to someone else in exchange for something we need, we can say thank you. When we have unexpected medical bills that drain our savings, we can say thank you that we can afford the care for ourselves or our family members, and that medical expertise is available (I’ve had to use this one myself on multiple occasions). Gratitude is death to anxiety about money.

MAKE A BUDGET: Sometimes anxiety about money comes from not knowing where it’s going or how much we actually have. We might even avoid making a budget and tracking our expenses because of anxiety, like putting off a doctor’s visit because we fear the diagnosis. You can stop this kind of avoidance by leaning directly into it. Don’t worry if you’re not sure where to start—there are many resources available to help. You’ll probably feel more anxiety as you get started, which is normal. As you stick with it and get more familiar with the specifics of your finances, your anxiety will decrease.

LOOK DEEPER THAN MONEY: Anxiety about money typically points to something deeper. You can discover the underlying fears that drive your financial anxiety by asking, what would be the worst thing if _____ happened? Fill in the blank with whatever you’re afraid of—losing your job, not being able to pay the rent, etc. Continue asking yourself what the worst thing would be about what you’re afraid of until you find your deepest fear—is it ending up homeless? Being inadequate? Losing the respect of your friends and family? If you never question your surface-level anxieties, the actual root of your concerns will remain hidden and unaddressed. Once you identify the deeper fear, you can address it directly (perhaps with the assistance of a therapist). For example, you might discover deep-seated beliefs about not deserving to be happy, or about being fundamentally not enough. Your money worries can lessen as you make real changes in these core beliefs. 

BUILD YOUR RELATIONSHIPS: Most of our fretting about money comes from our desire to reach something called “financial security,” in which we no longer are worried about our finances. Unfortunately, this type of security is an illusion. In fact, as our savings and portfolios grow, so do our worries: What if the stock market crashes? What if the financial system goes belly up? As long as we place our faith in our financial situation, we’ll continue to have reason to worry. The best insurance against financial calamity, advises Ken Honda, is to invest in our relationships. Whereas money’s true value comes only from exchanging it for something else like food or clothing, relationships are inherently rewarding. And no matter what happens with our money, the people that truly care about us will be there for us when we need them. On a very practical level, they might offer food or a place to live in a time of crisis. Relationship investments are low risk with a very high rate of return.

OPEN TO UNCERTAINTY: Anxiety about money comes from uncertainty about the future and our lack of control over how things will unfold. We don’t know if our company will downsize, or if the economy will tank, or whether climate change will trigger an economic catastrophe. We often expend tons of energy trying to figure out the future and make it align with our wishes. These efforts to eliminate uncertainty and the anxiety that comes with it actually backfires as they strengthen our implicit belief that we should be able to control the uncontrollable. Why not let go of the struggle? Uncertainty is what makes life an adventure. In fact, the outcomes we fear often turn out better than what we were hoping for, like when a devastating job loss ends up leading to a much more rewarding career. Instead of trying to erase uncertainty about the future, we can embrace it.

SHIFT YOUR PERSPECTIVE: Popular culture is saturated with images of happiness, wealth, and success. Your social media feeds probably are, too. Thus, it’s easy to start to think that “everyone” is doing fine financially, and that your concerns are unique and personal. This imagined contrast between your situation and everyone else’s can trigger not only anxiety but envy and resentment. It can help to consider those who are worse off than you, and who would give their right arm to have your money worries. I know for myself that the “worst-case scenario” of my financial concerns are a far cry from the kind of abject poverty in which countless people live and die—where children starve, the “middle class” lives in tin shanties, and the homeless die from exposure to the elements.

FINALLY, KEEP IN MIND THAT JOY IS ALWAYS AN OPTION, NO MATTER WHAT YOUR CIRCUMSTANCES: Psychiatrist Viktor Frankl called “choosing one’s attitude in any given set of circumstances” the “last of human freedoms”—a principle he learned through his experience in a Nazi concentration camp. This maxim applies perfectly to our financial concerns. As we release our anxieties about money, we can more fully enjoy what is ours. Determine today to notice all that you have, including the food you eat, the clothes you wear, and the home that shelters you. No matter what your bank balance says, enjoying your life will feel like truly being rich.

BY: Seth J. Gillihan, PhD, Clinical Psychologist, WebMD, August 13, 2019

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.  

“Quick Home Remedies for Puffy Face and Body”

COOL COMPRESS: Bags under your eyes? Lack of sleep, allergies, salty food, and smoking all can lead to under-eye puffiness. The bags usually mean fluid has collected there. One of the easiest home fixes is a cool compress. Wet a clean cloth with cold water, wring it out, and gently press over your eyes for a few minutes. Do it while sitting, not lying down. Pop the cloth in the fridge or the freezer for extra coldness.

HEMORRHOID CREAM: This over-the-counter cream can do more than one thing. It works in part by tightening your skin. So you can use it to treat puffiness under your eyes.  Dab it on like moisturizer. If you find the scent too strong, mix it into your usual moisturizer. Take care not to get it into your eyes. That may cause irritation and even worsen the puffiness.

DRINK MORE WATER: Sometimes the solution to puffiness or swelling is more water. When you’re dehydrated, your body’s cells and tissues absorb water and hold onto it. This may lead to puffiness. As you drink up, the cells release the stored-up water and help the swelling subside.

RAISE YOUR FEET: If your feet or ankles are swollen, prop them up to help take the load off. Elevating the swollen areas helps keep fluid from pooling in your lower body parts. This is called edema. It can happen for many reasons, including pregnancy, long days on your feet, or long-distance driving or air travel. Sit with your feet on an ottoman or sofa or lie down with your legs up against the wall. Raise them above your heart.

RAID YOUR PANTRY: Combat the bloated look on your face with teabags. Soak them in warm water, let them cool, and lay them over your eyes. The tea’s caffeine is what helps narrow the blood vessels to lower puffiness. So use black or oolong tea, not herbal ones like peppermint or chamomile. Or try cooled slices of cucumbers, which have anti-inflammatory properties.

CUT SALT: It controls the balance of fluid in your body, including the amount of blood. Eating too much salt can raise your blood pressure and cause your body to hang on to extra fluid. The sodium in salt pulls water into your blood vessels and enlarges them. This can cause your face, legs, ankles, or feet to swell. Aim to eat no more than 2,000 milligrams of sodium per day. That’s less than a teaspoon of salt.

MOVE: Sitting or standing still for too long can cause fluid buildup in your legs and other lower parts of your body. Research shows that exercise may chase away the swelling better than rest can. One gentle workout is swimming, which won’t stress your joints. Plus, regular exercise can help lower your weight, which also can help ward off puffiness.

LIMIT ALCOHOL: A night of drinking can show up as bloated face, feet, or belly. Alcohol has an inflammatory effect on your body. It’s also a diuretic, which makes you lose water through your pee. In most cases, the swelling goes away in 12 to 24 hours after your body processes the alcohol. Drinking water can help replace lost fluids and reduce puffiness.

TREAT YOUR ALLERGIES: They can trigger puffiness under or around your eyes. Controlling your allergies also may control the swelling. Keep away from your known allergens, such as pollen or mold, as much as possible. Consider a nasal saline rinse, like a neti pot. If you need something stronger, over-the-counter antihistamines may help. Talk to your doctor about what’s best for you.

TRY A MASSAGE: It’s not only relaxing but can help banish pregnancy-related swelling. Massage can help the fluid that settles between the tissue flow where it needs to go. You can use your fingertips to knead swollen feet or legs yourself. If a loved one or a friend can do it for you, even better. Massaging muscle and soft tissue not only lowers swelling, but stress, tension, and pain, too.

PROP A PILLOW: Try sleeping with an extra pillow tucked under your head. Elevation helps keep fluid from pooling in certain areas, such as under your eyes. Stack the pillows so that they’re high enough to keep your head above your heart without straining your neck. 

INFLAMMATION FIGHTING FOODS: Occasional swelling can be a sign of long-term inflammatory disease such as ulcerative colitis. Certain foods can help tamp down inflammation. They include fruits, vegetables, and healthy fats such as monounsaturated and omega-3 fatty acids, found in salmon and other fatty fish. Other good choices include dark chocolate, green tea, turmeric, and ginger.

COMPRESSION SOCKS: They put constant, firm pressure on your feet and ankles to prevent fluid from welling up. Don the socks in the morning and wear them for as long as they’re comfortable. They come in different weights with some socks heavier than others. Start with a lighter pair to try them out.

IBUPROFEN OR ASPIRIN: These and other nonsteroidal anti-inflammatory drugs (NSAIDs) are sold over the counter. They can help lower swelling and any accompanying pain. NSAIDs may cause an upset stomach. If you have heart disease or high blood pressure, talk to your doctor before you take them.

MAGNESIUM SUPPLEMENTS: Magnesium is a type of mineral called an electrolyte, which helps balance your sodium levels. Studies show they may lower inflammation as well as puffiness in people who retain a lot of water. A common dosage is 200-400 milligrams a day. If you have a kidney or a heart condition, ask if magnesium supplements are safe for you.

REVIEWED BY: Stephanie S. Gardner, MD on May 11, 2020, WebMD

REFERENCES:

American Academy of Ophthalmology: "Bags Under the Eyes."
Mayo Clinic: "Bags Under the Eyes," "Dehydration Can Lead to Serious Complications."
Healthy Women: "How to Get Rid of Puffy Eyes."
University of California San Francisco: "Guidelines for a Low Sodium Diet."
American Heart Association: "Get the Scoop on Sodium and Salt."
Cleveland Clinic: "6 Best Fixes for Pain and Swelling in Your Feet and Ankles."
International Archives of Medicine: "Comparison of Reduction of Edema After Rest and After Muscle Exercises in Treatment of Chronic Venous Insufficiency."
Asthma and Allergy Foundation of America: "Allergy Treatment."
Family Recovery Specialists: "What To Do When Alcohol Causes Swollen Feet?"
American Pregnancy Association: "Postpartum Massage."
Golden Gate Obstetrics and Gynecology: "10 Steps to Banish the Bags and Brighten Your Eyes."
Academy of Nutrition and Dietetics: "Can Diet Help with Inflammation?"
American Academy of Family Physicians: "Pain Relievers: Understanding Your OTC Options."
Journal of Research in Medical Sciences: "Effects of Oral Magnesium Supplementation on Inflammatory Markers in Middle-Aged Overweight Women."

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.