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How to Eat and Exercise to Prevent Muscle Cramp?

How to Eat and Exercise to Prevent Muscle Cramp?

Muscle cramps are one of the hardest cramps to deal with. We need our legs to carry us throughout our entire day and a muscle cramp can take us off our feet and interrupt our usual flow. So here are my recommendations on how to stop muscle cramps immediately and build stronger legs and butt so that you can stop future muscle cramps from occurring.

1. The Immediate Cure

When we are experiencing a muscle cramp it’s often due to: dehydration, overuse of the muscle, and lack of using the muscle. The quickest way to cure your muscle cramps is to immediately massage the area and stretch those muscles. Once you are able to move your leg once again, head to the medicine cabinet and take an appropriate dose of anti-inflammatory medicine, such as Ibuprofen.

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2. Diet Helps

The next best step is to look at your diet! The top two contributors to leg cramps are dehydration and a lack of potassium. You should definitely increase your water intake. Especially if you drink a lot of coffee and sugary sodas, both of those dehydrate you quickly! If you struggle with opting for water to drink, take it slowly and increase it each week.

Begin by drinking your favorite coffees and sodas at meal times only. You must drink water in between meals and even create a reward system of “If I drink 3 glasses of water between breakfast and lunch, I can have that latte with my lunch!”.

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After each week, find ways to increase your water intake and swap out those caffeinated and sugary drinks more often until you find yourself predominantly drinking water. Water intake is important and changing our habits takes time and diligence!

Potassium is something we often lack and bananas are a fruit packed with potassium. However, if you are like me and do not like bananas, there are other options for getting plenty of potassium. Those foods are:

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  • dark leafy greens
  • mushrooms
  • fish
  • potatoes
  • avocados
  • yogurt

By increasing your potassium intake, you decrease your chances of leg cramps!

Try to work on your leg muscle to prevent cramps in long-term?

We can’t talk about building stronger legs and muscles without mentioning exercise. Building muscle is a fantastic way to heal unnecessary muscle cramps and melt away any unwanted fat. Here are the top exercises you should be doing each week:

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  1. Squats – not only do they target the hamstrings, calves, and quadriceps (the thighs), they target your glutes (in your butt) and promote muscle building in your entire body! Stand with your feet shoulder width apart. Slowly move into a squatting position and be sure to stick your butt out as far as you can. Keep your head up and looking straight ahead and slowly come back up. For an added bonus, you can hold a light barbell. Start with 20 each morning and increase by 10 each week.
  2. Lunges – the all inclusive leg workout. It targets the hamstrings, calves, quadriceps, glutes, and adductors (inner thighs). With both feet together, take a step forward and drop the opposite knee close to the floor. The lower you can go, the better. Repeat by leading with the other leg. For an extra kick, hold some dumbbells. I recommend you begin with 10 each morning and increase by 5 each week.
  3. Calf Raises – These target just the calf muscles and are especially beneficial if you are prone to cramps in your calves. To do these properly, stand close to a wall that you can reach out and touch for balance (if you need it!). Lift one leg and point it behind you. Rise up on the ball of the opposite foot, as high as you can possibly go then lower to the ground. Switch feet to do one set. It is recommended that you start out with about 12 sets in the morning and increase by 6 each week.
  4. Deadlifts – one of the best workouts for targeting your butt and lower back! You will need a barbell, so check out a local gym or ask a friend if you can borrow them. Deadlifts are incredibly easy and if you haven’t done them before, start with a light weight and gradually increase when it is no longer causing you to sweat. You begin with your feet shoulder width apart. Lift the barbell with your hands on top of the bar and slowly lift them to a standing position. Keep your head up and shoulders rolled back, chest puffed out. Now to perform the exercise, lower the bar to just above the floor and keep your back straight and neutral. Then raise the bar back again into standing position. That is one set. Repeat 5-10 times in the morning. Increase weight only when the weight no longer challenges your muscles and increase reps 2-5 each week.

Many years ago, I had an unhealthy diet full of caffeine, sugar, and highly processed foods. I led a very sedentary life and found myself not feeling well and combating leg cramps each week. By changing my diet to high protein and fresh fruits and vegetables, more water intake, and regular exercise I was able to stop the muscle cramps and really start to feel good about myself. It’s been 4 years since I have had a muscle cramp with these very simple changes in my life. Take care of that body you have been given, it will love you in return for all the love you show it!

Featured photo credit: lifehack.org via media.lifehack.org

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Angela Kunschmann

Freelance Writer

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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