We’ve all had painful leg cramps, especially night cramps. These tricks can help!
Dehydration and limited blood flow contribute to night cramps, which can be utterly debilitating. Fortunately, we have a few tricks.
- Eat magnesium. Magnesium-rich foods such as dark greens, veggies, pumpkin seeds, yogurt, dates, dark chocolate, and bananas have all prove effective against cramps.
- Apply magnesium oil to your legs. Make the spray below, apply just before going to bed, and you should see fewer cramps.
- Add vitamin D. The best way to add vitamin D is through sun-exposure, but mushrooms and seafood are also good vitamin D sources.
- Stretch. Stretching helps relax tight muscles and increase blood flow, which can help ease the cramping potential.
- Electrolytes. Some cramps are the result of electrolyte imbalances. Consider the electrolyte drink recipe below.
- Walk. Sometimes walking when you feel a cramp coming on can help with blood flow, and stave the cramp off.
- Massage. Light massage directly to the cramping muscle can also help.
Magnesium spray directions:
- ½ cup magnesium chloride flakes
- ½ cup distilled water
Boil water; once boiling, add magnesium flakes and stir until they dissolve. After magnesium has dissolved, remove from heat and let cool. Put cooled mixture in a spray bottle, and spray 5-10 squirts on each leg before going to bed.
Electrolyte drink recipe:
- 1 qt water
- 6 tsp sugar
- 1/2 tsp salt
- lemon / lime juice to taste
Mix ingredients and drink. Sugar can be replaced with honey for a healthier alternative.
Consider adding the following cramp-reducing foods to your diet today!
- Green leaf veggies
- Pumpkin seeds
- Sea salt
- Sardines and salmon
- Greek yogurt
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