Cramps are often very painful, slows you down and affect how you proceed to function daily. They often occur unexpectedly, after exercise or periods of exertion where muscles are depleted of nutrients.
In this article you will learn how to prevent leg cramps.
What Causes Leg Cramps?
Leg cramps aren’t caused by external factors like cuts and bruises but by the internal physiological terrain within the muscle..
Sometimes they occur as a result of water or any other particular nutrient deficiencies after periods of depletion. In some cases they could be a sign of severe issues like kidney infection.
If you participate in moderate or intense activities and often become dehydrated, you can solve your cramp problem by simply drinking plenty of water.
It is advisable to consume warm water because the temperature will be similar as our blood, and it will be easier to absorb than cold water.
If you suffer from cramps often, then you should increase your intake of electrolytes before physical activity. They cooperate with warm water to relieve the conditions which cause violent cramping and help relax the muscle.
How to Prevent Leg Cramps?
Hydration is always welcome by the body, but in some cases our body requires more than water. Magnesium is very effective mineral for preventing cramps. Calcium (Ca), sodium (Na), magnesium (Mg), and potassium (K) in combination are particularly effective. Sodium constricts and potassium relaxes, with Ca and Mg initiating each phase of the action. If an individual is low in potassium, it appears that that singular event of low potassium can be sufficient to permit a cramp to occur. Without enough potassium available to complete the relaxing cycle, a random signal (or even a conscious one) to close by an out of balanced condition can leave almost any muscle in a locked position.
The magnesium in our body is spent quickly and most people require 250-300 daily some greater amounts during exertion. Foods rich in magnesium include: nuts, pumpkin seeds, lentils, quinoa, dark chocolate, molasses, spinach, cooked potatoes and fish.
Many cramps that result from dehydration are caused by low potassium or high sodium levels.
It not only prevents cramps, but also works to ease cramps once they are active.
Potassium directs the fluids to go in the impacted area when ingested in our digestive system. By eating foods that are rich with potassium while suffering from cramps, you will notice that your muscles will start to loosen up quickly. Foods high in potassium include: white beans, dark leafy greens, sweet potato (with skin), dried apricots, squash, avocados, mushrooms and bananas.
Cramping can happen to everyone, but if you suffer from cramps too frequently you should visit your doctor and ask for advice.
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Source : www.healthyfoodadvice.net