Muscle Cramps, how to help prevent them through diet..
Collated by Sally Cross, Natural Change.
Herbal, Mid-Life & Pilates Coach.
Muscle cramps are an uncomfortable symptom characterised by painful, involuntary contractions of a muscle or part of a muscle. They’re typically brief and usually over within a few seconds to a few minutes
Although the exact cause isn’t always known, intense exercise, neuromuscular abnormalities, medical conditions, an electrolyte imbalance, medication use and dehydration are thought to be common contributors.
Electrolytes are electrically charged substances that your body needs to perform critical functions, including muscle contraction. When electrolytes become imbalanced, such as during and after intense physical activity, symptoms like muscle cramping can arise. Electrolytes consist of; potassium, magnesium, sodium, calcium, chloride and phosphate.
Another cause of muscle cramps is dehydration. Proper muscle function requires adequate hydration, a lack of water can hinder our muscle cells ability to contract, which may cause or exacerbate cramping.
If you experience frequent muscle cramps, make sure you consume plenty of electrolyte-rich foods and drink plenty of water.
As previously mentioned, deficiencies in electrolytes like potassium, magnesium, sodium, calcium, chloride and phosphate may increase the chances of muscle cramps, but also deficiencies in vitamin D and certain B vitamins!
For these reasons keeping well hydrated and eating nutrient-dense foods rich in vitamins and minerals may help decrease muscle cramping and prevent it from occurring in the first place.
Bananas
Bananas are a good source of potassium, also they provide magnesium and calcium. Adding a banana to our daily food intake is an easy way to reload on electrolytes.
Papaya
High in potassium and magnesium, 300-grams of papaya delivers about 15% and 19% of the recommended intakes for potassium and magnesium, respectively.
Avocado
Avocados are rich in potassium and magnesium, two minerals that act as electrolytes in the body and play roles in muscle health.
One avocado has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps our muscles work and keeps our heart healthy.
Watermelon
Watermelon is a fruit that has an exceptionally high water content. In fact, watermelon is nearly 92% water, making it an excellent choice for a hydrating snack. It is also a good source of magnesium and potassium, two minerals that are important for overall muscular function.
Melons
Loaded with potassium, magnesium and calcium, some sodium and high water content, melons tick a few boxes! 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 which can cause muscle cramps. Eating a cup of cubed cantaloupe can help.
Coconut water
Coconut water is a go-to choice for athletes looking to rehydrate and replenish electrolytes naturally.
It’s an excellent source of electrolytes, providing calcium, potassium, sodium, magnesium and phosphorus, all of which may help decrease muscle cramping.
Sweet potato
Sweet potatoes are amongst the healthiest vegetables we can eat, due to the powerful combination of vitamins, minerals and plant compounds found within their flesh and skin.
They are packed with potassium, calcium and magnesium, minerals that are vital for muscle function.
Just 200 grams of sweet potato delivers over 20% of the recommended intake for potassium and nearly 13% of the recommended intake for magnesium.
Potatoes and pumpkins
Regular potatoes and pumpkins are good sources of potassium, calcium and magnesium. They also naturally have a lot of water in them, so they can help keep us hydrated too!
Greek yogurt
Greek yogurt is a healthy dairy product that’s high in many nutrients, particularly potassium, phosphorus and calcium, all of which act as electrolytes in our body.
Muscles need calcium to function properly, which is why a lack of calcium in our blood can lead to muscle-related complications, including muscle cramps and irregular heartbeat.
Greek yoghurt is also loaded with protein, which is needed for the growth and repair of muscle tissue.
Bone broth
Bone broth is made by simmering animal bones in water for a long time, usually over 8 hours, to create a concentrated broth. Ingredients like apple cider vinegar, herbs and spices are typically added to enhance the nutritional value and flavour.
As well as hydrating, bone broth is a good source of magnesium, calcium, and sodium.
When making bone broth, be sure to cook the broth for a long time and add an acidic component, such as apple cider vinegar to your recipe.
Research shows that reducing bone broth pH by increasing the acidity and cooking broth for longer than 8 hours, results in significantly higher concentrations of calcium and magnesium in the finished product.
Beet greens
Beet greens are the leafy, nutritious tops of the beet plant. They are amongst the most nutritious greens we can eat and packed with a number of nutrients that support muscle health and may reduce our risk of muscle cramps.
For example,144 grams of cooked beet greens contains over 20% of the recommended intake for both potassium and magnesium. They are also rich in calcium, phosphorus and B vitamins, which are important for muscle function.
Beet greens are also loaded with nitrates, which are compounds that help improve blood vessel function, ensuring proper blood flow to our muscles. Optimising blood flow may help reduce muscle cramps.
Dark, Leafy Greens
Leafy greens are rich in calcium and magnesium. By adding kale, spinach or broccoli to our plate, as well as being super healthy and nutritious, 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.
Beans and Lentils
Legumes like beans and lentils are packed with magnesium. 200g of cooked lentils has about 71 milligrams of magnesium, 170g of cooked beans has almost double that with 120 milligrams. They are also high in fibre. Studies show that high-fibre foods can help ease menstrual cramps, control our blood sugar, lower levels of “bad”LDL cholesterol and improve bowel function.
Nuts and Seeds
Nuts and seeds are a great source of magnesium. 28g of toasted sunflower seeds has about 37 milligrams of magnesium, 28g of roasted, salted almonds has double that. Many types of nuts and seeds have calcium and magnesium as well.
Salmon
Salmon is an incredibly rich source of protein, healthy anti-inflammatory fats, and other nutrients that may help prevent muscle cramps, including B vitamins, potassium, magnesium, and phosphorus.
Salmon is also high in iron, a mineral that’s essential for healthy blood cell production, the oxygenation of muscle tissue and blood flow, which are important for muscle cramp prevention.
Additionally, salmon is a good source of vitamin D. Having healthy blood levels of vitamin D is vital for muscle function, being deficient in this nutrient may lead to muscular symptoms, such as muscle pain, spasms, and weakness.
Wild caught salmon is a rich source of vitamin D and has been shown to contain between 8–55 mcg per 100 grams.
The current daily intake recommendation for vitamin D is 15 mcg per day for adults.
Sometimes muscle cramps are the result of poor blood flow. Eating oily fish like salmon, can help improve it. An 85g portion of cooked salmon has about 326 milligrams of potassium and 52 milligrams of sodium to help with muscle cramps. You also could try trout.
Sardines
Sardines are especially high in nutrients that may help prevent and relieve muscle cramps, including calcium, iron, phosphorus, potassium, sodium, vitamin D and magnesium. Also high in selenium, a mineral that plays an essential role in muscle function. Low selenium levels may lead to muscle weakness or other muscular problems, making it important to include enough selenium-rich foods like sardines in your diet.
Orange Juice
One cup of orange juice has nearly 500 milligrams of potassium, 27 milligrams of calcium and magnesium.
Smoothies
Smoothies are an excellent choice for people who experience muscle cramps. They’re not only hydrating but also can be customised to contain a hearty dose of muscle-supporting nutrients.
By combining frozen berries, spinach, almond butter and Greek yogurt in an easy-to-drink smoothie can help deliver the vitamins and minerals that our muscles need to function at an optimal level.
Muscle cramps are a painful symptom experienced by many people, including myself!!
Fortunately, eating nutrient-dense foods rich in certain vitamins and minerals may help prevent and treat muscle cramps.
If you frequently experience muscle cramps, try adding a few of the foods and beverages on this list into your diet for natural relief.
If your symptoms don’t improve or worsen, be sure to speak with your healthcare provider about possible causes and treatment options.
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