Muscle cramps are involuntary muscle contractions characterized by muscle tenseness and pain. Muscle cramps are common and may be relieved through stretching. Potential causes may include calcium or magnesium deficiencies, dehydration, excessive exercise, certain medications and medical conditions, such as hypothyroidism. Consuming certain foods may help manage these causes and prevent muscle cramping. If your symptoms are severe or long-lasting, seek guidance from your doctor.
Fluids
Fluids are beverages and foods that promote hydration. To prevent muscle cramps associated with dehydration, consume plentiful amounts of beverages and foods rich in water, such as fresh fruits and vegetables. While people's specific hydration needs vary, many health care professionals recommend aiming for 64 oz. of fluid per day and/or an amount that stimulates clear or pale-yellow urine. If you feel thirsty, you may already have some level of dehydration. Additional hydrating foods include gelatin, popsicles, broth-based soups, fruit and vegetable juices, smoothies and herbal tea.
Fish and Seafood
Fish and seafood provide valuable amounts of protein and nutrients that may help prevent muscle cramping, including magnesium and calcium. Fish and seafood particularly rich in magnesium include prawns, oysters, herring, haddock, halibut, salmon, mackerel, lobster and sardines. Canned sardines, salmon and tuna, which contain trace amounts of bone, provide valuable amounts of calcium. Canned salmon is an important calcium source for people with lactose intolerance.
Dairy Products
Dairy products, including milk, yogurt and cheese, are top dietary sources of calcium in Americans' diets and useful dietary tools for preventing muscle cramps related to calcium deficiency. One cup of low fat yogurt provides nearly half of an adults' daily recommended allowance of calcium, according to the National Institute of Child Health and Human Development. Since whole milk, heavy cream and high fat cheeses are high in saturated fat, which may increase your risk for cardiovascular health conditions, consume nonfat or low fat versions most often. To add calcium to foods, prepare oatmeal, mashed potatoes, soups and smoothies with low fat milk in place of water. Low fat yogurt also contains modest amounts of magnesium while dairy based beverages promote hydration.
Whole Grains
Whole grains are grains that have not lost valuable nutrient, fiber or protein content during food processing. Whole grains contain more magnesium than refined grains, such as white flour. Whole grains also promote satiation between meals and healthy blood sugar levels -- important aspects of controlling symptoms associated with hypothyroidism. Nutritious whole grain food options include 100 percent whole grain breads and pasta, oatmeal, brown rice, wild rice, quinoa and air-popped popcorn.
