It is considered that muscle cramps mainly occurs as a result of strenuous exercise but very few people are aware of the fact that muscle cramps can also be caused because of poor diet routine. Intake of certain food items in daily routine can help in preventing muscle cramps or can lessen up the frequency of its occurrence. Among all potassium is considered as one of the main element that can successfully prevent cramps to a great extent. The mineral facilitates the co-ordination between the nerves and the muscles. Ripe banana is considered as one of the rich sources of potassium but the fact is that banana only fulfils 9% of the daily potassium need of the body.
What To Eat When You Have Muscle Cramps?
Some of the food items that are recommended to take while suffering from muscle cramps are as follows-
Sweet Potatoes- One medium size sweet potato contains approximately five hundred and forty two mg of potassium. In addition, it is also a rich source of vitamin A. Sweet potato can be taken various forms like it can be baked, roasted, boiled or cooked with other vegetables.
Water- Maintaining the hydration level of the body helps in preventing various diseases. Doctors suggest that dehydration is one of the most common causes of muscle cramps. Hence, one need to ensure that they keep their body properly hydrated throughout the day. If drinking plain water seems boring then one can also infuse from flavors to it. Learn to track the water intake to ensure daily limit is met without any fail.
Beans- Various different types of beans are available in the market, different types have different potassium content in it but overall beans are considered as one of the major and healthy sources of minerals. For instance, a cup full of black beans contains somewhere around eight hundred and one mg of potassium whereas a cup full of kidney beans contains around seven hundred and seventeen mg. Doctors recommend to include beans in daily diet either in the form of salad, soups, curry etc.
Melon- Water melon is an exceptional source of potassium, just two medium slices of water melon contains around six hundred and forty mg of potassium. In addition, as melon contains a lot of water so it also helps in keeping the body hydrated. Melon can be included in the diet either in the form of salad or as juice or simple as cut fruit.
Pickle Juice- As such no valid proof is present to justify the fact that pickle juice help in muscle cramp. However, as per the study conducted in the 2013, it was found that intake of pickled juice can drastically reduce the duration a cramp lasts. Pickled juice can be taken in small portions two to three times can day in daily meals either as concentrate or as a marinate.(1)
What To Avoid When You Have Muscle Cramps?
There are some food items that should be strictly avoided when suffering from muscle cramp. These food items can make the condition of the patient worst as it extends the duration for which the pain lasts. List of food includes-
- Consumption of red meat or processed meat should be avoided when suffering from cramp
- Use of refined flours, such as pasta, white breads, refined sugar etc
- Vegetables like tomato, potato, peppers and egg plant
- Fruits with high citrus content such as lemon, grapefruit, lime etc
- All dairy products
- Excess consumption of salt should be strictly avoided
- Caffeinated drinks (Tea or coffee)
Experts recommend that people suffering from muscle cramp should not take the problem lightly, instead; if the pain lasts for long then they must visit a doctor. At times because of negligence or delay in getting medical help makes the condition of the patient worst. The possibility of treatment also becomes complex and patient suffers unbearable pain and discomfort, which hinders their daily activities.(2)
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