Muscle cramp is characterised by a painful contraction of a muscle or in any a part of the muscle. This involuntary contraction results in tightness and will final from just a few seconds to minutes. Muscle cramps are sometimes skilled by athletes and other people with intense train schedules. Extreme sweat loss and dehydration causes an imbalance within the electrolytic steadiness of the physique which will increase the danger of growing a cramp, defined Aman Puri, founder, Steadfast Vitamin.
Some main causes of muscle cramps are:
*Intense train or over-use of muscular tissues
*Lack of minerals or electrolytes like sodium, potassium, magnesium, potassium and phosphate
*Gastro-intestinal problems like ulcerative colitis, inflammatory bowel syndrome, leaky intestine, and many others
*Dietary inadequacy of micronutrient deficiencies
*Use of medicines like diuretics and steroids
*Medical problems like thyroid and renal illnesses
Water consumption is essential to fight muscle cramps. It’s the key to forestall dehydration within the physique and preserve fluid steadiness. Aside from sustaining sufficient fluid consumption and consuming nutritious meals, athletes typically undertake some residence treatments to alleviate muscle cramps like stretching and massaging the muscle, making use of an ice pack, an Epsom salt bathtub, and even taking treatment.
Listed here are some meals which work in offering aid from muscle cramps.
This fruit isn’t solely scrumptious but in addition top-of-the-line to get aid from muscle cramps. It’s wealthy in water and minerals like potassium and magnesium that are wanted to keep up the fluid-electrolyte steadiness of the physique. As well as, watermelon is of course wealthy in citrulline, an amino acid useful for bettering blood circulate. This truth was supported by a Spanish research performed in 2013 the place 500 ml of watermelon juice confirmed higher restoration and decreased muscle soreness amongst athletes.
Avocados are full of good fat together with electrolytes like potassium and magnesium which help in lowering muscle cramps and enhance muscle contraction.
Coconut water is a wealthy supply of potassium and likewise incorporates calcium, sodium, magnesium, and phosphorus. This pure drink is scrumptious and helps in stopping cramps. Because of the presence of amino acids like alanine, arginine, cysteine; coconut water reduces stress and helps muscle restoration. A research printed within the Journal of the Worldwide Society of Sports activities Vitamin in 2012 discovered coconut water to be efficient in sustaining hydration and train efficiency when given to skilled athletes.
Bananas are consumed by health fanatics for muscle cramps. It’s typically consumed earlier than a exercise as a consequence of its energy-giving property and minerals wealthy profile containing calcium, potassium, and magnesium to keep up electrolyte steadiness. Minerals current in bananas help in sustaining electrolytic steadiness, therefore stopping cramps.