Muscle cramps are involuntary muscular contractions causing intense pain for a few seconds. However, they resolve on their own without medical help. Despite their short duration, you feel frustrated when you experience them in the middle of sleep or a workout.
Understanding common causes or risk factors can help you adopt suitable interventions and treatment options to alleviate cramps. In this article, you will learn how to tackle cramps naturally, leading to smooth and painless body movements.
Leading 5 Nutrients for Muscle Cramps
Nocturnal or exercise-induced cramps are common with nutritional deficiencies. So, a healthy diet or supplementation is required, offering the following nutrients:
1. Magnesium
Multiple studies support the role of magnesium in cramp reduction. This mineral is also responsible for smooth muscle contraction, blood pressure regulation, and bone density.
Magnesium supplements are often prescribed for treating nocturnal leg cramps, which are triggered by acute magnesium deficiency. They are best taken in the evening to avoid nighttime camping.
2. CBD
Natural supplements containing CBD are another effective way to tackle painful muscle contractions. Such gummies for pain may reduce the intensity as this cannabinoid has pain-relieving properties. It doesn’t treat cramps but reduces pain sensation and other symptoms.
Along with orals, topicals like oil, cream, and lotion are common for alleviating physical discomfort. Their massage in circular motion numbs the area, offering quick relief. However, before CBD’s long-term usage in oral or topical form, consult your medical health provider, particularly if you are on certain medications.
3. Calcium
Calcium is an essential mineral for bone strength, responsible for optimal physical functioning. Weaker bones with calcium deficiency make people vulnerable to muscle spasms.
The body’s natural tendency to absorb calcium reduces with age, leading to its deficiency. As a result, seniors experience muscular spasms more often than adults. Calcium supplements are a must for addressing age-related mobility issues, including cramps.
4. Potassium
Pickle is a natural remedy to stop muscle cramps quickly and is effective due to its high content of potassium. It is a necessary mineral for fluid balance and is responsible for muscle and nerve functioning.
Muscle cramps, fatigue, and irregular heartbeat are common symptoms of potassium deficiency, which require a potassium-enriched diet or supplements.
5. Sodium
Sodium is another essential mineral for smooth muscle contractions. It maintains fluid balance and tissue flexibility. Excessive perspiration is the primary factor in sodium deficiency, which results in electrolyte imbalance.
You can treat its deficiency with fermented foods like kimchi, sourdough, cheese, etc. Likewise, sports drinks contain high amounts of sodium and other minerals, which help reduce heart cramping. As excessive sodium increases blood pressure, it is best to meet sodium requirements with a balanced diet. You may take supplements only when prescribed by your medical health provider.
Causes and Risk Factors of Muscle Cramps
There are no apparent reasons behind painful muscular contractions, but they are often linked to these conditions.
- Mineral deficiency due to dehydration, improper diet, or any other causes of electrolyte imbalance. This thing reduces muscle flexibility, leading to muscle spasms.
- Reduced blood flow due to contracted arteries can also cause sharp pain. This is common during high-intensity workouts.
Before exploring interventions for muscle cramp relief, consider the risk factors determining its frequency:
- Strenuous workouts without breaks
- Nerve compression with prolonged standing
- Older age (weak bones, inflexible muscular tissues)
- Pregnancy
- Obesity
- Medical conditions like diabetes
Bottom Line
Muscle cramps are quite painful and can result in impaired mobility for some time. However, you don’t need medication; some self-care strategies are enough to manage them. Instead of muscle relaxants or painkillers, try all the above-mentioned natural remedies for cramps. They reduce the intensity and frequency of painful muscle stiffness.
However, if you feel no improvement, consult a medical expert to determine the root causes or suitable treatment options.
