Managing muscle cramps with diet

Cramps are painful spasms that mainly affect muscles in the legs and feet. A cramp generally lasts a few minutes and then ends on its own, although massage and stretching can hasten the process, and certain foods may help to prevent its recurrence.

1. Athletes can deplete their glycogen reserves through very intense activity and lose potassium and salt in heavy perspiration.
2. Those being treated for hypertension with beta-blocking drugs or certain diuretics which increase the amount of potassium excreted in the urine.
3. Women in the later months of pregnancy, who also lose larger quantities of potassium in the urine.

Get plenty of:

• High-potassium food — for example, a handful of dried fruits; a glass of tomato juice, citrus juice or milk; a slice of melon, an orange, or a banana — these foods can help to banish leg cramps and prevent their recurrence.
• Low-fat dairy products for calcium to regulate muscle contractions.
• Complex carbohydrates, such as rice, legumes and pasta, for energy.
• Fortified wholegrain breads and cereals for iron and B-complex vitamins needed for energy conversion.
• Water to maintain the circulation and help flush lactic acid and other waste products from the muscles.

• Caffeine and nicotine constrict blood vessels, decreasing the circulation to the muscles and contributing to cramps. If cramps are a problem and you smoke, make every effort to quit; also switch to decaffeinated beverages if you haven't already done so.
• Also avoid highly salted foods, which can cause fluid retention.

People confined to bed rest or chair rest for extended periods often suffer leg cramps.

• Apart from dietary measures, the best remedy is regular exercise to tone the muscles and improve the circulation.
• Try curling and uncurling the toes a dozen times in quick succession; alternatively, straighten the leg, bend the foot upward and then extend the foot and point the toes a dozen times in quick succession. Repeat these exercises throughout the day.
• Quinine can sometimes bring relief from muscle cramps, but the amount in tonic water is insufficient.

Occasional cramps that abate within a few minutes are no cause for concern. Frequent or prolonged cramps or spasms accompanied by other symptoms, particularly in older adults, should be evaluated by a doctor.