Do you often wake up abruptly in the middle of the night to an unbearable cramp in your calf? Does your leg often stiffen near your hip joint while you are on the back seat of a bike? Do you get a cramp in your back if you bend down for some time?

If you face any of these situations, more frequently than usual, it’s time you took cramps a little more seriously. Because cramps are not random. Though they can happen to any of your muscles at any time of the day, there are a few reasons why they occur, and there are also some ways how you can prevent them.

Causes of Cramps

  1. Not staying properly hydrated
  2. Shallow breathing, or not taking deep breaths from your lower lung can cause cramps on your sides or the lower abdominal area.
  3. Lack of calcium, potassium and sodium in your body can also give you side cramps.
  4. Eating too much or drinking excess water before exercising can restrict your breathing and cause cramps while you exercise.
  5. Accumulation of lactic acid can cause leg cramps.

8 Foods That Can Help You With Cramps

1. Water


Staying hydrated is the key to preventing cramps. Generally, men need to consume about 3.7 litres and women 2.7 litres a day. But this doesn’t have to come from drinking plain water. The water you get from other beverages, fruits, and vegetables counts as well.

2. Bananas


Bananas are a good source of potassium, magnesium and calcium. These three nutrients help you ease muscle cramps.

3. Sweet Potatoes

Sweet Potatoes

Sweet potatoes have high content of potassium, calcium, and magnesium, just like bananas. Better even, they have about six times as much calcium as bananas! And not just sweet potatoes, you can eat even regular potatoes and pumpkins that are rich in the above three nutrients. Moreover, potatoes and pumpkins help you stay hydrated as they have a lot of water in them.

4. Beans & Daals

Beans & Daals

One cup of cooked daal gives you about 71 mg of magnesium. Plus, daals and beans are high in fiber, which can help ease menstrual cramps.

5. Milk


Milk is a great natural source of calcium, potassium, and sodium. It also helps you stay hydrated, and is rich in protein, which helps to repair muscle tissues after a workout.

6. Leafy Vegetables

Leafy Vegetables

Leafy vegetables are rich in in calcium and magnesium. So you should eat spinach (palak), methi or broccoli often. They may also help with menstruation cramps, because of their high calcium content.

7. Dry Fruits

Dry Fruits

Dry fruits are a rich source of magnesium and calcium. Eating a palm-full of nuts can give you about 70 mg of magnesium.

8. Tomato


Tomatoes have high potassium and water content. You can increase the content of tomatoes in your diet. Or, if you love tomatoes, you can drink tomato juice, which can give you about 15% of your daily potassium requirement.

On top of eating these foods regularly, you should also do stretching exercises daily to relax your muscles. These foods and stretching combined can help reduce the frequency of cramps to a bare minimum and maintain your bone health as well.

But, if you aren’t seeing results with this, you should consult a doctor and get proper medication for muscle cramps. If you are prescribed a medication for better bone health, visit a StayHappi retail store near you to buy medicines at very low prices. We are India’s largest and most trusted generic medicine pharmacy chain, making quality healthcare affordable for everyone.