Stop the spasms – which mainly affect the lower limbs – once and for all
No one is free to feel that pang of cramp in the potato in the middle of the night or during physical activity. The good news is that the nuisance – more common in the lower limbs, but can also make faces in other areas of the body, such as the hands or neck – can be easily prevented: simply increase the consumption of minerals, especially magnesium, calcium and potassium. “Together, they work directly on muscle contraction,” explains Alan Tiago Scaglione, a nutritionist at Clínica Fernandes in São Paulo.
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The mechanism works like this: while magnesium relaxes and relaxes the muscles , calcium stimulates contractions. It’s all a matter of balance – and potassium comes on the scene as a sort of supervisor of the whole process, ensuring that electric charges shot into the brain do not dry up the mineral reserves of muscle fibers. So to get away from this paralyzing pain, which can last from a few seconds to several minutes, add the following items to your plate:
Bet on a handful of nuts, nuts and almonds to ensure the magnesium intake your body needs to keep muscle fibers working in a healthy way.
2. Dairy products
Turn that glass of milk in the morning or savor a piece of cheese between meals to get away from calcium deficiency and watch over stronger muscles.
But go of hopscotch! In addition to being famous for its potassium concentration, the fruit also contains tryptophan, a precursor substance to serotonin, which, once released into the body, relaxes the body as a whole, including the muscles usually affected by cramps.
4. Sweet potato
Vary the dish with the tuber. An average potato – cooked, baked or kneaded – provides 12% of the daily requirement of potassium.
Enjoy two slices a day – this amount is enough to prevent sudden pain thanks to the amount of potassium present in the fruit.
Drink water – lots of water! “Dehydration favors involuntary muscle contraction, especially during physical exercise,” says Alan. So make sure you consume at least 2 liters every day.