You may occasionally experience cramps or tight, throbbing pain caused by involuntary muscle contraction. You also may feel pain from muscle strain, dehydration, menstruation or from illnesses, such as diabetes, anemia and kidney, hormone or thyroid disorders. In addition to medical treatment options, various foods and nutrients can help manage your symptoms. For best results, seek specified guidance from a qualified health care professional.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of fluid that can help reduce cramping associated with dehydration as well as vital nutrients, including potassium. Because potassium is also an electrolyte -- a substance that conducts electricity in the body -- it plays an important role in muscle function. A potassium deficiency, which can stem from time in hot weather or intense exercise can cause muscle cramps. Top sources of potassium include potatoes, bananas, prunes, prune juice, lima beans, raisins, tomato juice and squash. One medium potato provides 926 mg of potassium, which is close to half of women's daily recommended intake, or RDI, and close to one-third of men's RDI.
Dairy Products
A lack of calcium can also trigger muscle cramps, according to MayoClinic.com. Plain yogurt and low-fat milk each provide 30 to 42 percent of the RDI of calcium for adults. If you do not consume or tolerate dairy products, consume fortified soy milk for similar benefits. Soy and other calcium-rich foods may also reduce pain associated with menstruation.
Nuts
Nuts provide rich amounts of healthy fat and minerals important for preventing muscle cramps, including calcium, potassium and magnesium. Similar to potassium, magnesium is an electrolyte that helps your muscles contract and relax properly. And increasing your magnesium intake at the onset of menstruation may help minimize pain, according to the University of Maryland Medical Center. A 1-oz serving of almond or cashews provides 20 percent of adults' RDI of magnesium. Peanuts and peanut butter provide 15 percent per serving.
Cold-Water Fish
Cold-water fish, such as salmon, mackerel, herring and halibut, are top sources of omega-3 fatty acids -- healthy fats that may reduce menstrual pain and inflammation. Halibut also contains 20 percents of adults' RDI of magnesium. And sardines contain more calcium-per-serving than milk.
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