How to Treat and Prevent Muscle Cramps: 5 Easy Steps to Improve Muscular Health
Don’t you Hate it, in the Middle of the Night you are Awaken with the Tremendous, Unexplained Pain? Learn How to Treat and Prevent Muscle Cramps, improve Muscular Health with these 5 Easy Steps
Your foot, toes or legs are cramping and it seems to take ages to go away. There are many reasons for Muscle Cramps, I will go through these with you and then solutions to help overcome, whilst hopefully preventing them Many years ago now, my husband almost drowned in the Brown Lake at Mount Gambier when we were first married, with his legs going into muscular cramping from the varying temperatures in the water. At varying points the water went to being extremely cold in the lake.
As mentioned it can be when exposed to extremely cold temperatures.
If your body is toxic from having too much processed foods, exposed to chemicals or many medications will cause this problem. If your body is malnourished or not absorbing the nutrients effectively. Malnourishment and poor absorption of vitamins and minerals occurs when we have a diet high in processed foods and little to no fresh or raw foods.
I want you to remember here that your heart is a muscle so by putting these simple steps in place will benefit a healthy heart.
That help to prevent muscle cramping and improve muscular function are:
- Calcium – (The RDI is between 1,000 and 1,300 mg per day for adults depending on age per day.)
- Vitamin C – also known as L-ascorbic acid, is a water-soluble vitamin that is naturally present in the foods mentioned.
- Magnesium – is an essential mineral required by the body for maintaining normal muscle and nerve function.
2: Foods High in Vitamins to support Healthy Muscle Function & prevent cramping
The great part about Eating Fresh Wholesome non-processed foods, these being and raw vegetables and fruit is that they nearly all contain calcium, magnesium and vitamin C.
Breakfast Early morning: First thing in morning have a Lemon or Grapefruit squeezed top up with a little warm water. = 22 mg
- Bowl of Quinoa porridge topped with slivered almonds & 2 tablespoons or Greek Yogurt = approximately 200mg then Finish with a cup of Green or White tea. You can either have your black strap molasses in this or you can add it to your porridge. I prefer to have it with my porridge. Total mg count for breakfast = approximately 232 mg. Also with your lemon, grapefruit and if you include a -Freshly squeezed orange to have with your breakfast you have your Vitamin C intake
These Vegetables can be included in your lunch and dinner
- 1 x cup of Broccoli = 74 mg: 1 x cup Kale = 139mg: 1 x cup Spinach = 56mg Other dark green vegetables and salad greens make a great addition to your meals
- Tinned sardines or salmon especially including bones. Freshly cooked fish is also packed with these essential nutrients.
- For additional support use sesame oil, pinenuts in your green salads, vegetables not only do these add extra flavour but also are good sources of calcium
- Roasted Almonds make a Great Snack for between meals and have 75 gm of calcium per serve. Total Calcium count of all these servings is 344 mg. It is also important for keeping a healthy immune system, maintaining heart rhythm, and building strong bones. So for your magnesium by eating the foods already mentioned for your calcium these will also have adequate amounts of magnesium for you. Other vegetables that come into play here are pumpkin, beans, avocado, figs, bananas and dark chocolate. Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component. This means that you must have it in your diet every day, you must also have it fresh and uncooked as vitamin C is depleted in the cooking process.
- As you would be well aware by now if you have eaten or drunk your lemon, grapefruit or orange juice you have your vitamin C. Not to mention if you have squeezed in some fresh dark green vegetables or lettuces. Other wonderful fruits for this important antioxidant vitamin are cherries, berries and kiwi fruit.
This is a Great Way and Easy Way to not only get your daily essential nutrients to prevent muscles cramps but will have you feeling both Happier and Healthier
3: Regular Exercise
- Regular Exercise – Walking getting the blood flowing
4: Increase your Water Intake
- Drinking plenty of Water – Great carrier for vitamins and minerals as well as supporting organ detoxification
5: Manage Stress
- Learning to Manage and overcome stressful situations – is a major key in improving your muscle cramps. Become mindful when you are working how you are moving and positioning various areas of your body. By learning techniques to relax such as deep breathing, yoga this will be beneficial.