Leg cramps, also known as a "Charley horse", are involuntary contractions of the leg muscles. They can last for less than a minute to several minutes. Some people can also develop leg cramps in the middle of the night. Leg cramps develop for various reasons including dehydration, medications, muscle fatigue, vigorous exercising and weight gain. Leg cramps can be avoided by stretching on a regular basis, drinking enough fluids, and eating foods high in calcium, magnesium and zinc.
Calcium
Calcium supports the healthy function of nerves and muscles. It also lessens the occurrence of muscle pain and spasms. People can get their calcium intake in many different ways. For instance, calcium can be taken in supplement form by the way of antacids, capsules, tablets and chewable tablets. Calcium can also be ingested by eating calcium-rich foods such spinach, mustard and collard greens. Good diary sources of calcium include yogurt, goat's milk, cow's milk and mozzarella cheese.
Magnesium
Magnesium helps relax nerves and muscles. Get your magnesium intake with foods such as swiss chard and spinach or taking supplements in chelated or non-chelated forms. Note, magnesium supplements should not be abused or magnesium toxicity can occur. According to the National Institutes of Health Office of Dietary Supplements, an overabundance of magnesium can cause ailments such as diarrhea.
Potassium
According to the World's Healthiest Foods website, potassium is good for proper muscle and nerve function, improves muscle weakness and balances the electrolytes. Excellent potassium-rich foods include green leafy vegetables such as chard and spinach. Very good potassium-rich foods are cantaloupe, eggplant and winter squash. Other good sources of potassium are cucumbers, tuna and strawberries.
Vitamin E
According to the Sleep Disorder Guide website, vitamin E can help with nocturnal leg cramps. People can get their vitamin E intake through a supplement or by eating foods full of vitamin. Great food sources of vitamin E include chard, mustard greens, sunflower seeds, and almonds. The National Institutes of Health Department of Health and Human Services suggests adolescents and adults 14 years and older take 15 milligrams of vitamin E a day.
Zinc
According to the American Zinc Association, zinc can be found in the organs, tissues, bones, fluids, and cells. Zinc almost makes up 90 percent of muscle and bones. But although zinc exists in the human body, it's still needed to ward off certain ailments such as leg cramps. Zinc can be absorbed through supplements or eating certain foods such as calf's liver, crimini mushrooms and boiled spinach.
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