The Muscle crampsespecially at night, can be a symptom Mineral imbalance.
According to experts, a lack of a certain mineral is one of the most common causes of these painful cramps.
It is recommended to incorporate foods such as spinach, nuts, legumes or whole grains.
Additionally, maintaining good hydration (1.5-2 liters daily), stretching, and avoiding highly processed foods will help prevent cramps.
The Muscle cramps They are much more common than many people think. They can occur at night, during exercise, or even after hours of inactivity, causing severe pain and stiffness in the affected area.
As highlighted in an article by Argalys.com, these cramps, which often interrupt sleep or make physical activity difficult, They are closely related to mineral imbalances in the body.
Among the minerals that most contribute to the prevention of cramps, the following stand out: Magnesium, potassium and calcium. Despite it, According to experts, the most relevant is magnesiumbecause it plays a key role in muscle relaxation and helps avoid involuntary contractions.
Magnesium is an essential mineral for numerous physiological processes in the body.. It is involved in more than 300 enzymatic reactions, many of which are related to muscle and nerve function. Maintaining adequate magnesium levels promotes muscle relaxation, which can reduce the frequency and intensity of cramps.
As explained in a note from Toronto Natural, Magnesium deficiency is one of the most common causes of muscle cramps, along with low potassium or calcium levels. In particular, magnesium helps prevent involuntary muscle contractions by allowing muscles to relax properly after contraction.
This mineral is also essential for other aspects of health: regulates the nervous system, contributes to energy production and participates in the formation of proteins and DNA. According to doctor Ana Pérez Ballesta, magnesium is “The star mineral to keep your muscles, your nerves and your energy in top shape.”
To maintain adequate magnesium levels it is very useful Include foods of plant origin in the diet that contain this mineral. Some of the most recommended are:
Incorporating these foods into your diet regularly can help meet daily magnesium needs and reduce the risk of imbalances that trigger cramps.
It’s not just what we eat that matters, but also how we take care of our bodies in general. According to the experts quoted by El Confidencial, some important habits to prevent cramps are:
Adequate fluid intake: Drinking 1.5 to 2 liters of water per day helps maintain a good electrolyte balance, which includes magnesium, potassium and calcium.
Gentle stretching exercises: Stretching before bed or after exercise helps relax muscles and reduce the likelihood of cramps.
Avoid excessive consumption of alcohol and highly processed foods: These can alter mineral balance and promote the onset of cramps.
medical advice: If cramps occur frequently, intensely or persistently, it is advisable to see a doctor to rule out underlying problems.
For some people, diet may not be sufficient to achieve optimal magnesium levels, especially if you are magnesium deficient. Depending on the food sources, nutritional supplementation may be considered, but always under medical supervision.
There are different forms of magnesium in dietary supplements (such as glycinate, citrate and oxide, among others), and the choice depends on individual needs. For example, some forms are more absorbable or gentler on the digestive system. The recommended dosage varies and should generally be adjusted depending on diet, blood levels and health status.
However, it is not certain that more magnesium always means better results. An excess can have detrimental effectsTherefore, it should not be supplemented without a diagnosis or without knowing whether an actual deficiency exists.
Magnesium plays a key role in muscle relaxation and helps prevent involuntary contractions. Photo: Pixabay.
Spinach and other green leafy vegetables are natural sources of magnesium. Photo: iStock.
