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MUSCLE CRAMPS

FOODS THAT HEAL

  • Bananas
  • Tomato juice
  • Milk
  • Water
  • Oranges
  • Melons

    FOODS TO LIMIT

  • Caffeine

    WHO’S AFFECTED

  • Those who participate in intense physical activity
  • People taking beta-blockers or certain diuretics
  • Women in the later months of pregnancy
  • People older than 65
  • Those who are overweight
    Cramps are painful spasms that mainly affect muscles in the legs and feet
    A cramp generally lasts a few minutes and then ends on its own, although massage and stretching can hasten the process and certain foods may help to prevent its recurrence
    Cramps can be the result of overuse, dehydration, lack of certain minerals, or blood flow to your muscles
    Muscle cramps are more rarely caused by an injury, such as a pinched nerve

    Nutrition Connection

    You can ward off cramps or lessen their severity by following these guidelines: Drink plenty of water
    Water maintains circulation and helps flush lactic acid and other cramp- causing waste products from the muscles
    Most folks need about six to eight glasses of water a day
    Drink more when exercising—about 16 oz (473 mL) for every hour of exercise
    Eat lots of high-potassium foods
    A daily serving of a high-potassium food—a handful of dried fruits; a glass of tomato juice, citrus juice, or milk; a slice of melon, an orange, or a banana—can help to banish leg cramps and prevent their recurrence
    Avoid caffeine
    Caffeine and nicotine constrict blood vessels, decreasing the circulation to the muscles and contributing to cramps
    If cramps are a problem and you smoke, make every effort to quit —and switch to decaffeinated beverages if you haven’t already done so

    Beyond the Diet

    A few simple tips can help avoid cramps or diminish cramp pain: Shut it down
    If you’re cramping during an exercise, it’s time to stop
    Ease the pain by gently massaging and stretching the affected area
    Curl your toes
    The best remedy is regular exercise to tone the muscles and improve the circulation
    One of the most common places for cramps to occur is the leg muscles
    To relieve or prevent leg cramping, try curling and uncurling the toes a dozen times in quick succession; alternatively, straighten the leg, bend the foot upward, and then extend the foot and point the toes a dozen times in quick succession
    Repeat these exercises throughout the day
    Go hot or cold
    For tender muscles, apply a cold pack for about 10 minutes
    For tight or tense muscles, apply a heat compress for about 10 minutes
    • Importance of well balance diet