Hard to resist our body with muscle cramps, as it is one problem an individual can face at least once in a lifetime. The absence of essential minerals like a trio of potassium, calcium, and magnesium is the reason, our body tends to attain muscle cramps. An ample of fruits and veggies enhances the potassium content, and a high protein diet, on the other hand, makes one potassium poor. The trio of these minerals, however, is necessary when the overall fitness of the body is considered. Drinking a good amount of water is always a beneficial option.
The steps to be followed in order to avoid muscle cramps are:
1. Look for minerals:
the minerals like potassium, calcium, magnesium and sodium are the one’s contribute a lot to cramps. These are low levels minerals also known as electrolytes. Sodium we can extract from our daily diet. Fruits and vegetables(oranges, banana, apple)are the source of potassium. On the other hand, beans, nuts, whole grain bread and cereals posses a good content of magnesium. However, dairy products supply calcium. Adopting all these minerals in the diet have proved to be a great cramp relief. If this doesn’t work on the cramps try to take supplements of these minerals which totally leads to 1000mg of each supplement per day.
2. Nighttime remedy:
Before going to bed, drink a glass of tonic water containing quinine. This medicine cannot be taken directly as it has shown signs of ringing of ears and disturbed vision. These tablets are therefore, banned in the market. For calf cramps, make sure while you sleep your toes are not pointed. To prevent nocturnal leg cramps, consume 400 to 800 IU of vitamin E.
3. Oil rubbing:
rub a mixture of 1 part wintergreen oil with 4 parts of vegetable oil, to get a relief from cramps. Wintergreen oil obtains methyl salicylate which encourages blood flow and remove pain.
4. Press it right:
you need to search for the epicentre of the pain, once you find it, try to press it there, with a clenched fist. Do not press it too hard, or you might increase the pain. Press it for 10 seconds then let it relax for another 10 seconds, and do it back. It can lessen the pain if followed in the right manner.
5. Heat the pad:
in order to minimize the pain, this is one of the best remedy providing quick relief. Heat the pad, should be mild and put it on the cramped area. The pad should be there for 20 minutes and reapply the same after every 20 minutes. This is universally used and most common technique.
6. Water:
it has been found that people drinking less water or having dehydration are more likely to adapt cramps. Water consumption is necessary and the deficiency of same results into several problems. If during exercise, you get cramps, make sure you drink 2 cups of water before working out and follow the same while you are exercising. Dehydration due to sweating, need to be overcome by drinking some energy drink.
Therefore, following these simple remedies can proved to be really crucial over cramps. Take the precautionary measures as well to resist the same.
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