An involuntary tightening and tensing up of muscles that lasts from a few seconds to a couple of minutes is generally characterized as a muscle cramp. These contractions occur for various reasons, most commonly due to over-exercising and overworking the muscle’s capacity.
Other reasons range from neuromuscular abnormalities, dehydration and medical conditions. A lack of sodium, potassium, magnesium and calcium could lead to muscle cramps too. Also, vitamin D and B deficiencies could also increase the potential of muscles cramping. This is why muscle cramps can be prevented by following the right kind of diets. Here are some of them, as per a recent article on Healthline:
Salmon is a nutritious ingredient to add to your diet if you are prone to muscle spasms. It has B vitamins and protein that could replenish the muscles with several nutrients. Salmon, being rich in iron, keeps the muscles oxygenated with the right amount of blood flow, two factors enabling the prevention of muscle cramps. Wild-caught salmon filled with ample vitamin D is necessary for muscle function. Its deficiency can lead to muscle spasms and weakness.
Having low volume of selenium could cause muscular problems and weakness therefore adding sardines, which are rich in selenium, can relieve some muscle cramps. Calcium, iron, phosphorus, potassium, sodium, vitamin D and magnesium are some of the other nutrients found in these underestimated tiny fish.
Not having enough blood-calcium could make your muscles feel weak and tingly, leading to further complications, some of which include muscle cramps. Greek yogurt is a good source of calcium. It also has potassium and phosphorus, which can make up for any electrolyte imbalances. Greek yogurt can help with muscle recovery after a workout.
Since 92 percent of watermelon is composed of water and hydration is needed for the muscle to contract properly without cramping, the fruit could be one of the choices for people trying to keep muscle intact.
As per one study, the women who had enough potassium did not experience muscle cramps. Papayas have high potassium and magnesium content, which could prevent muscle cramps.
According to some research, when athletes are administered electrical cramps, drinking pickle juice replenished their muscles. This could possibly be due to the fact that fermented food is high in sodium.
Bone broth is usually a mixture of animal bones, herbs, spices and acidic ingredients, like apple cider vinegar, that have plenty of nutrients when a concentrated broth is prepared. Not only does the broth help people hydrate, it also contributes to lessening muscle cramps since the concoction contains magnesium, calcium and sodium.