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.
The Avocado: 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 doubled
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.
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