Muscle cramps | Causes | Nutrients | Managing muscle cramps |
Painful spasms that mainly affects the muscles in the legs and feet are referred to as muscle cramps. It generally lasts a few minutes and then ends on its own. Massage and stretching can hasten the process
CAUSES:
- Iron folate or magnesium deficiencies.
- Inadequate supply of blood to the muscles
- Certain medications or drugs
- Inactivity leading to jammed muscles
- Excessive consumption of caffeine
- Smoking
FOODS TO BE AVOIDED:
- caffeine
- Caffeinated beverages
- Highly salted foods
FOODS TO BE INCLUDED :
1.Calcium
- Low-fat dairy products
2.Potassium
- Bananas
- Citrus fruits
- Dried fruits
- Tomato juice
- Squash
- Greens
- Potatoes
- Milk
- Avocado
3.Energy – Complex carbohydrates
- Rice
- Legumes
- Pasta
4.Iron and B complex vitamins
- Fortified whole grain bread
- Fortified cereals
5.Plenty of water
NUTRIENTS ESSENTIAL FOR MUSCLE FUNCTION :
- Vitamins- B vitamins are crucial for the process by which energy is derived from carbohydrates, proteins and fats.
- Minerals- We need Iron to make hemoglobin which supplies muscles with oxygen.
- Electrolytes – Sodium, potassium and chloride transfer nerve impulses from the brain to muscles, thereby instructing them when to contract and relax.
- Maintaining proper fluid balance is important for muscle function. Inadequate supply of the blood may also result in muscle cramps
MANAGING MUSCLE CRAMPS:
- Consume plenty of low fat dairy products for calcium to regulate muscle contractions.
- Include potassium rich foods in your diet such as bananas ,citrus fruits, dried fruits , tomato juice, squash ,greens ,potatoes ,milk and avocado.
- Complex carbohydrates such as rice, legumes and pasta add to be consumed for energy.
- Iron and B complex vitamins are needed for energy conversion.
- Plenty of water should be consumed to maintain the circulation and help flush lactic acid and other waste products from the muscles.
- Caffeine in coffee and tea can decrease the circulation to muscles and hence it has to be limited in the diet.
- Avoid salted foods as they can cause fluid retention.
- Smoking should be avoided as it restricts the blood supply to the muscles