Muscle aches can be caused by increased physical activity, stress, nutritional deficiencies, hormonal changes and dehydration.
Almost everybody has likely experienced discomfort in his or her muscles at some point.
Because almost every part of the body has muscle tissue, this type of pain can be felt practically anywhere.
Some of the most common areas for muscle aches include the lack back, neck, trapezius and legs.
Muscle Ache Causes
Not all muscle aches are related to stress, tension, and physical activity. Some medical explanations for muscle aches and pains include:
- Statin Drugs
- Flu symptoms
- Hormonal changes
- Lyme disease
When you have a muscle ache, one of the first things you may consider doing is resting the area and then lightly stretch the area as well.
Aside from resting the area, there are several dietary guidelines you can follow to stay hydrated and recover from muscle soreness more quickly.
Top Foods for Muscle Aches
Here are the top foods that can improve hydration, increase circulation and reduce inflammation thereby reducing muscle aches and pain.
Foods high in magnesium – Magnesium is known as the relaxation mineral. Include food rich in magnesium such as nuts, seeds, wild meats and green leafy vegetables.
Foods high in potassium – Potassium can help with muscle relaxation. Include avocados, coconut water, melons, and tomatoes in your diet.
Foods high in calcium – Calcium promotes muscle relaxation. Include collard greens, kale, spinach, and unsweetened yogurt or kefir in your diet.
Electrolyte drinks – Beverages like coconut water or watermelon juice can help replace any lost electrolytes, but be aware that they may be high in sugar.
Water – Sufficient water is critical to maintain hydrated muscles – aim for 8 glasses daily and more if you are physically active.
Foods that Cause Muscle Aches
Soda – Promotes the loss of minerals, which can make cramping worse.
Sugar – Removes calcium and other important minerals from the body.
Alcohol – Can lead to dehydration, which can make cramping worse.
Packaged foods – Are deficient in minerals and vitamins that support proper muscle function and hydration.
Coffee – Overconsumption of coffee or caffeinated beverages can lead to dehydration.
Top 7 Muscle Ache Treatments and Remedies
#1 Magnesium (250 mg 2x daily)
Can help with muscle relaxation.
#2 Potassium (300 mg daily)
A deficiency can lead to cramping.
#3 Green superfood powder
Include chlorella and spirulina to provide minerals for muscle relaxation.
#4 Calcium (500 mg 2x daily)
Required for muscle relaxation.
#5 MSM (500 mg 3x daily)
Has anti-inflammatory and antispasmodic properties.
Bonus Remedies #6 and #7
Warming up before a workout and stretching can prevent cramping. Also, consuming an electrolyte rich beverage can reduce the risk of cramping.
Essential Oils for Muscle Aches
Using essential oils for muscle aches is the most effective natural remedy for fast relief. Mixing peppermint oil, cypress oil and coconut oil together and rubbing them on the sore muscle is highly effective.
Put 3 drops of peppermint, 3 drops of cypress and 1 tsp of coconut oil on the area then cover with hot compress for 1 minute. Also, you can make your own DIY homemade muscle rub.
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