What to do with cramps and fatigue?

Magnesium deficiency, which causes leg cramps and fatigue

Magnesium deficiency causes muscle tension, sudden cramps, fatigue and weakness, and can also affect bone health, increasing the risk of osteoporosis.

Additionally, low magnesium levels can also affect mental health, leading to mood swings, anxiety, and depression. Magnesium deficiency can disrupt heart rhythms, increase blood pressure, and lead to digestive problems like constipation.

Supplementing foods rich in magnesium reduces muscle tension, sudden cramps, and fatigue.

Supplementing with magnesium-rich foods helps reduce cramps and fatigue

Here are some foods that can improve magnesium levels in the body naturally, helping to reduce cramps and dizziness caused by a deficiency of this mineral:

- Green leafy vegetables such as spinach, kale… are some of the best sources of magnesium. For example, one cup of cooked spinach contains about 157mg of magnesium, equivalent to about 40% of the daily recommended intake.

These greens are also rich in vitamins and antioxidants, which can further support overall health, helping to reduce symptoms associated with magnesium deficiency.

- Nuts including almonds, pumpkin seeds, sunflower seeds… contain a lot of magnesium. ¼ cup of pumpkin seeds contains about 190mg of magnesium, making them a healthy snack choice.

Nuts also provide healthy fats and protein, which contribute to overall health and help prevent muscle cramps and dizziness.

- Whole grains such as brown rice, quinoa, whole wheat... are good sources of magnesium. In particular, quinoa provides about 118mg of magnesium per cup when cooked.

Whole grains not only help maintain adequate magnesium levels, but also provide dietary fiber, which supports digestive health and prevents blood sugar spikes.

- Legumes, including beans, lentils, and chickpeas, are rich in magnesium and other essential nutrients. For example, one cup of cooked black beans contains about 120 mg of magnesium. Incorporating legumes into your diet can help increase magnesium levels, providing a sustained, steady source of energy for blood sugar.

Nuts such as almonds, pumpkin seeds, bananas, and avocados reduce symptoms associated with magnesium deficiency.

- Avocados are not only a delicious and versatile fruit, but they are also a good source of magnesium, providing about 58 mg per fruit. In addition to magnesium, avocados also provide healthy fats, potassium, and fiber, all of which contribute to overall health and can help reduce symptoms associated with magnesium deficiency.

- Bananas are rich in potassium, but also contain a moderate amount of magnesium. An average banana has about 32 mg of magnesium. Adding bananas to your diet can help balance electrolyte levels, support muscle function, and reduce the likelihood of cramps and dizziness.

- Dark chocolate with a high cocoa content (70% or more) is a delicious way to increase your magnesium intake. A 1-ounce serving of dark chocolate can provide about 64 mg of magnesium. This is a delicious treat that, when consumed in moderation, can help increase magnesium levels while still satisfying your sweet tooth.

Adding some magnesium-rich foods to your diet can help improve your deficiency and reduce symptoms like fatigue, cramps, pain and dizziness. By focusing on a balanced diet that includes green leafy vegetables, nuts, whole grains, legumes, avocados, bananas and dark chocolate… can support overall health and well-being.

Source: https://giadinh.suckhoedoisong.vn/bi-chuot-rut-va-met-moi-phai-lam-the-nao-172241017213419881.htm