Muscle spasms or cramps are pretty common both among youngsters and adults. It is estimated that almost 60% of adults have muscle spasms from time to time, and the frequency increases with age. People with heart problems and depression, pregnant women, and bodybuilders commonly get muscle spasms.
The question is, what can we do to relieve muscle spasms? Are there any home remedies? Any herbs or food for muscle spasms? Yes! There are many herbs and foods for muscle cramps that you can include in your diet to keep your muscles going without a pull.
Muscle Spasms
A muscle spasm or cramp occurs when a muscle, or a part of it, contracts forcibly against your control (involuntarily) and stays in the contracted state for a few seconds.
This cramping can occur in a single muscle or may involve a group of muscles. Charley horse is another name for muscle spasms and most commonly occurs in the leg. It may be accompanied by muscle soreness.
The most common sites of muscles cramps are:
- Thighs and calves (hamstring muscles)
- Hands and arms
- Abdomen and the ribcage
Causes Of Muscle Spasms
The common causes of muscle cramps include:
- Dehydration
- Excessive exercise
- Lack of minerals (Calcium, Magnesium, Sodium, and Potassium)
- Alcohol consumption
- Renal issues (kidney failure)
- Under activity of the thyroid gland (hypothyroidism)
Foods That Prevent Cramps
Research has shown that nutrient deficiencies (of vitamin D and B) and minerals deficiencies (of calcium, magnesium, and potassium) may increase muscle cramps' risk.
Therefore, the best way to relieve and prevent muscle spasms is to take an ideal diet rich in nutrients and muscle relaxants, i.e., foods for muscle spasms. The list of foods that relax muscles includes excellent herbs, vegetables, and fruits.
Herbs For Muscle Spasms
There are many herbs that relax muscles and relieve muscle pain. We've covered the top 13 natural herbs proven by research to be effective in reducing muscle spasms.
1. Chamomile
This ancient herb (also known as Chamaemelum Nobile) is known for the multiple medicinal roles.
Chamomile is a rich source of a variety of flavonoids (apigenin, eupafolin, and luteolin). These chemical compounds possess potent anti-inflammatory properties and do wonders in easing out muscle spasms.
As echoed in a 2020 research, various chamomile constituents (especially flavonoids and hydroxycinnamates) have exceptional pharmacological uses, including relieving muscle spasms.
You can consume it as chamomile tea. Chamomile oil is also a part of aromatic therapy. The oil can also be applied to sore muscles.
According to another 2020 study, chamomile is shown to be effective in managing muscle spasms in anxiety disorder patients.
The hydroethanolic RC extracts from chamomile play a significant role in imparting a smooth muscle relaxant effect, a study suggests.
2. Moringa Leaf
Moringa oleifera leaves are of immense medical importance. Though moringa is widely famous for its anti-anxiety properties, there are many more benefits to the useful herb. This herbal supplement is a good reservoir of phytochemicals such as flavonoids and saponins.
According to a 2014 study, moringa leaf extracts provide a potent CNS depressant and muscle relaxant effect.
Thus plant-derived supplement is very potent for relieving muscle spasms.
Another researchon lab mice found that moringa improves muscle metabolism and strength and increases body energy levels.
3. Ashwagandha
Withania somnifera is a renowned herb that is productive in inducing sleep. The herb is frequently used to treat insomnia and other sleep disorders by relieving muscle issues.
Also known as Indian Ginseng, it also improves muscle strength. A study suggests that empowering the muscles makes them more resistant against cramps and spasms and helps them recover from damage.
4. Cayenne And Other Peppers
Cayenne pepper contains large amounts of a chemical called capsaicin. This very chemical works superbly to relax the muscles. Black pepper also contains capsaicin.
It is the capsaicin that causes the burning sensation when eating peppers. Black pepper has mild amounts of capsaicin, so it is generally more edible than cayenne or red pepper.
Capsaicin works against many ailments, including muscle pain and muscular cramps. It is among the best foods that relax muscles.
Fibromyalgia and rheumatoid arthritis patients frequently face muscle pains and weaknesses. Cayenne and black peppers can be added to the daily diet as foods that prevent cramps.
5. Turmeric
Turmeric is very rich in a chemical called curcumin. It is a cousin of ginger and cinnamon because all these herbs contain wealthy amounts of curcumin.
Curcumin has multiple medicinal benefits, one of which is musculoskeletal pain relief. A studysuggests that curcumin supplementation is effective in reducing muscle soreness.
Excessive exercise is a contributing factor to muscle cramps. A decreased strength of muscles leads to poor performance and a greater risk of spams. Curcumin can improve physical strength and performance, thus a good food for muscle cramps, a study suggests.
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6. Foods Rich In Magnesium/Supplements
Magnesium is identified as a pivotal component for the everyday working of muscles. Magnesium deficiency can lead to involuntary contractions, i.e., spasms.
Herbs, fruits, and vegetables rich in magnesium are essential foods that prevent crampS.
Legumes and beans are a good source of magnesium. So, making these foods an integral part of your diet can help prevent cramps.
A 2012 studyfound that magnesium supplementation improved leg cramps in pregnant females. Another study reinforced the role of magnesium in preventing nocturnal leg cramps in pregnant women.
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7. Ginger And Cinnamon
Zingiber officinale Ginger is a frequently used herb in Indian cuisines. Ancient use of ginger in Asian households can be attributed to the medical benefits that it gives off. It effectively acts as an antispasmodic herb.
Muscular cramps are also common during menstruation. In a cross-over trial in 2018, researchers found that ginger effectively reduces menstrual pain due to its antispasmodic properties.
Cinnamon also contains curcumin and therefore has similar anti-inflammatory and muscle relaxing properties.
8. Valerian
Valeriana officinalis,or the Valerian root, is nature's Valium.The herb does miracles and puts in a relaxed state of mind and body. Your muscles cramps and spasms are gone with the usage of this magical herb.
A 2018 studyexamined the skeletal muscle relaxant effects of valerian in mice. The results showed concrete evidence of the muscle relaxant properties of valerian. This makes it an effective food for muscle cramps.
According to another study, valerian supplementation is an effective treatment for restless legs syndrome.
9. Passionflower And Kava
Passiflora incarnataor passionflower has many health benefits, such as anxiolytic (anti-anxiety), sedative, and muscle relaxant effects. It soothes muscles and rids you of anxiety.
This herbal medicine has a muscle relaxant effect attributed to its soothing effect on the nervous system.
Kava is another herb that alleviates anxiety by acting as a muscle relaxant. It causes mild sedation and improves the contractility state of spastic muscles, a study suggests.
10. Horny Goat Weed
Epimedium species have a positive role in improving erectile dysfunction. The herb does not directly help improve muscle cramps. However, it boosts the testosterone hormone levels in the body.
Testosterone is responsible for increasing muscle mass and strength. Powerful and strengthened muscles are more resistant to cramps and spasms. Therefore, horny goat weed is beneficial for males suffering from sexual dysfunction and weak muscles.
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11. Tribulus Terrestris
It has always been used in Traditional Chinese Medicine. It works wonders on penile erection issues. However, the herb also has a muscle relaxant effect.
Get for yourself the TestoPro testosterone complex that has Tribulus and horny goat weed in it. The complex helps increase muscle mass and boosts performance.
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12. Arnica
Arnica is a herb that can provide relief from muscle pain. Using arnica herbal supplements relieves muscle inflammation and pain.
13. Peppermint
Peppermint has significant smooth muscle relaxant properties. The herb finds its use in the management of Irritable Bowel Syndrome. Peppermint oil is used as an antispasmodic for gastroscopy and colonoscopy, a study suggests.
A meta-analysis suggests that peppermint oil is an effective therapy for relieving symptoms of Irritable Bowel Syndrome.
Fruits For Muscle Spasms
Fruits can help in many ways to relieve muscle spasms and pain. Watery fruits help replete the water deficiency of dehydration.
Fruits are also very rich in vitamins and minerals that help muscles work at their best. Among the food for muscle spasms, the most beneficial fruits include:
1. Watermelon
As dehydration is the leading cause of muscle cramps, anything that keeps you hydrated shall prevent and relieve muscle spasms. Watermelon is essential among foods that prevent cramps.
Watermelon has the highest content of water in it (92%). It also has adequate amounts of zinc and magnesium that plays a vital role in relaxing the muscles. Magnesium deficiency in the body is considered a risk factor for muscle cramps, according to a 2020 study.
2. Cherry Juice
Cherries are delicious gifts from mother nature. In addition to being tasty and yummy, they also have multiple benefits for the human body.
Cherries are loaded with anthocyanins that perform effective antioxidation. Researchsuggests that fresh cherry juice reduces muscle damage, making it a likely choice to relieve muscle spasms.
You can strengthen your muscles and improve running performance by drinking tart cherry juice. A randomized controlled trial encourages the use of cherry juice to reduce leg pain after strenuous running sessions.
3. Avocados
Avocados are known for their effectiveness in reducing weight when used as a part of a ketogenic diet. The fruit is a rich source of potassium and magnesium, an analysis suggests.
These electrolytes are potent foods that prevent muscle cramps. Rehydration salts reverse the muscle cramping. Avocados have the potential to decrease muscles' susceptibility to cramps.
4. Bananas
Bananas not only provide you instant energy by loading up glucose in the body but also increase the potassium levels of the body. Adequate potassium levels prevent muscle cramps in the body. A studysuggests that bananas reduce anxiety in construction workers.
5. Papaya
Papayas are rich sources of potassium and magnesium. According to research, potassium deficiency leads to a greater risk of muscular cramps in the body. Therefore, papaya can help with muscle cramps owing to the rich amounts of potassium and magnesium in them.
6. Coconut Water
Coconut water is a refreshing drink frequently consumed by athletes. It rehydrates the body and also provides sufficient amounts of magnesium, potassium, calcium, and phosphorus in the body to reverse the muscle cramps.
Other Natural Ways To Prevent Muscle Spasms
You can also adopt some other strategies to prevent and cure muscle spasms, as given below:
Exercises And Stretches
It would be best if you did light exercises daily. Exercise is the key to a fit and healthy body. The trick is to stay within limits and not do heavy workouts. Stretches increase the mobility and flexibility of the muscles keeping muscle cramps at bay.
Drink Loads Of Water
The most crucial step to prevent muscle spasms is to keep yourself hydrated. Drinking loads of water keeps the muscles in good shape and form and increases the body's resistance to spasms.
Cold Therapy
Applying cold to sore muscles can bring relief from the spasms and associated pain. Many ice packs are available at pharmacies that serve the purpose well.
Massage
Massaging the cramped muscles is a very effective therapy. As cramps can also be caused by renal failure, patients undergoing dialysis commonly experience muscular cramps. According to a randomized trial, intradialytic massage relieves muscular cramps.
Massage is also very useful in providing relief from pregnancy cramps, a study suggests.
Conclusion
Muscle spasms result from the muscles' involuntary contraction that can last for a few seconds to a few minutes. The significant causes of muscle cramps include dehydration, electrolyte imbalance, and excessive exercise.
There are many natural foods for muscle spasms. The list includes herbs and fruits that help regain optimal electrolyte levels of the body. The most effective muscle relaxant herbs include chamomile, turmeric, ginger, garlic, and cayenne peppers. The list of foods that prevent cramps also includes fruits like watermelon, avocados, and papaya.
Massage therapy, cold application, and sufficient hydration are also very successful in managing muscle cramps.
