Muscle cramps are something many people deal with as they get older and unfortunately they’re often painful. Cramping can happen at any time during the day or night, with muscle spasms lasting anywhere from a few seconds to 20 minutes.
Most people know that massaging the area and using heat or ice packs can help with pain. However, many do not realise that their diet can also affect pain levels.
Eating foods that contain potassium is key to beating painful muscle cramps. Potassium is a mineral that helps the body build muscle and break down carbohydrates. It plays a vital role in muscle contraction and a decreased level of potassium has the potential to increase the risk of a cramp.
When potassium levels are low in the blood, it affects how nerves send signals. This can lead to muscle weakness, cramps, and fatigue. As such, it’s important to include foods that are high in potassium in your diet.
Bananas are one of the quickest and easiest ways to meet your daily potassium needs, according to website NutritrionKit. Where possible, eat a banana before exercising to pump your body with potassium before a cramp hits.
Similarly, berries, melons and cherries also do wonders for the body, particularly when it comes to muscle health. These fruits help remove waste from the body. It’s important to include them in your daily diet when you can.
If fruit isn’t your thing, there are plenty of vegetables that also prevent muscle cramps. Kale, spinach, and other leafy greens are rich in calcium. Calcium is important for muscle health and function. It also helps prevent muscle pain. Celery also allows the body to balance fluid in the body. In the event of a cramp, the body will draw on as much nutrients as it can to stop a muscle from spasming, so it’s important not to avoid sodium completely.
While a lot of people associate dairy products with healthy bones, they’re also full of electrolytes that are extremely important for muscle function. Try to eat yoghurt as part of your diet and increase your levels of vitamin D to see a decrease in severity surrounding muscle cramps.
Perhaps most important is to consume plenty of water throughout the day. Experts recommend eight glasses a day for people to not only stay hydrated, but to assist in muscle health.
In contrast, there are foods and drinks to stay away from as they increase the risk and severity of muscle cramps. Many foods contain components that constrict blood vessels and decrease blood circulation in the muscles.
Foods high in salt, caffeine, saturated fats and sugar all cause blood vessels to tighten, which is why you may experience cramps. Although it’s fine to have these foods and drinks in moderation, excess consumption of alcohol, pasteurised dairy and refined vegetable oil can cause inflammation.
Unfortunately for over-60s, leg cramps can be a common part of getting old. In addition to the foods we eat, legs and other muscles can cramp when they become overworked. Some medications can cause an imbalance in the body’s minerals. This includes drugs that lower high blood pressure and cholesterol.
Other health conditions including Atherosclerosis, Sciatica and liver problems can also increase the risk of cramps. If in doubt, always talk to a GP before rapidly changing your diet or taking any supplements.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.