Which foods help cramps

They can last for anywhere from a few brief seconds to several minutes awful, we know. There are several reasons why a muscle cramp may come on. Contrary to popular belief, the most common cause for cramping is actually just general overuse and muscle fatigue.

However, dehydration and electrolyte imbalances can also play an important role in initiating a cramp. Poor circulation can result in cramps, as well, when your muscles don't get enough blood and oxygen.

Cramps can happen to anyone, but they are more common in older adults, athletes and pregnant women. Certain conditions and medications, particularly for thyroid or nerve diseases, can cause cramps too.

Related : 4 Foods to Soothe Sore Muscles. Pictured Recipe: Really Green Smoothie. Because many muscle cramps are related to electrolyte imbalance, foods that are high in electrolytes, like potassium, can be helpful in stopping them before the start. Though bananas are the most popular high-potassium food, other foods, including avocados, potatoes and leafy greens, also pack a potassium punch.

Rich in the enzyme actinidin, kiwis can help you digest protein more easily. They also contain fiber that can help move things along so you aren't dealing with constipation on top of your cramping , according to registered dietitian Rebecca Scritchfield. Studies have shown that calcium not only helps reduce mentstrual cramps, but it can also alleviate other PMS symptoms such as moodiness and fatigue.

Dairy products such as milk, cheese, and yogurt are rich in calcium. If you're lactose intolerant or prefer a dairy-free dairy, non-dairy sources of calcium include fresh dill and dark, leafy greens.

Oats are delicious and nutritious whether you enjoy them as oatmeal, in cookie form, or in a healthy batch of homemade granola. Not only are they full of fiber — which helps you feel full for longer after eating — but they're also a good source of zinc and magnesium. Magnesium can reduce cramps by relaxing blood vessels and also helps regulate serotonin , a chemical in your brain related to mental health.

Mache Seibel. They're also packed with protein, which is an added nutritional bonus. Ginger can be a stomach soother when you're feeling nauseous.

It's also good for managing gas and bloating , according to Nutrition Twins Lyssie and Tammy Lakatos, both of whom are registered dietitians. Chamomile tea is delicious, caffeine-free, and helps reduce muscle spasms.

It can also calm you down, according to nutrition expert and registered dietitian Joy Bauer. Dark chocolate contains magnesium and fiber , nutrition expert Kayleen St. John told Redbook. How Foods Change Hormones A low-fat, high-fiber diet can significantly reduce estrogen levels. Putting Foods to Work The key to success is to follow the diet strictly so that the beneficial effects are evident over time. Eat plenty of: Whole grains: brown rice, whole-grain bread, oatmeal, etc. Vegetables: broccoli, spinach, carrots, sweet potatoes, Swiss chard, Brussels sprouts, etc.

Legumes: beans, peas, lentils Fruits: apples, mangoes, berries, oranges, etc. Avoid completely: Animal products: fish, poultry, meats, eggs, and dairy products Refined grains: white bread, refined cereals, pastries, etc. Added vegetable oils: salad dressings, margarine, and all cooking oils Fatty foods: doughnuts, cheese, French fries, potato chips, etc.

Dysmenorrhea: evaluation with cine-mode-display MR imaging-initial experience. Proctor M, Farquhar C. Diagnosis and management of dysmenorrhoea. Durain D. Primary dysmenorrhea: assessment and management update. J Midwifery Womens Health. Primary dysmenorrhea treatment with a desogestrelcontaining low-dose oral contraceptive. Randomization to plant-based dietary approaches leads to larger short-term improvements in Dietary Inflammatory Index scores and macronutrient intake compared to diets that contain meat.

Nutr Res. Association of vegetarian diet with inflammatory biomarkers: a systematic review and meta-analysis of observational studies. Public Health Nutr. Watzl B. Anti-inflammatory effects of plant-based foods and of their constituents. Int J Vitam Nutr Res. Barnard ND. Clemons M, Goss P. Estrogen and the risk of breast cancer. If you're not a huge fan, try adding baked tofu to your salad in place of your usual protein. Turmeric can also potentially provide some relief.

A lot of the pain that accompanies cramps is caused by inflammation, and there are few foods as great at battling inflammation as turmeric. Add this beautiful yellow spice it to your rice , scrambled eggs, potatoes, whatever in order to reduce inflammation and, hopefully, pain. Foods rich in thiamine can also be powerful period pain fighters. Some thiamin-rich options to consider eating during your period include legumes and pork. You may want to stick to thiamin-fortified foods like breakfast cereals.

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