Bananas (potassium)
Spinach (magnesium)
Dairy or fortified plant milk (calcium)
Avoid excessive caffeine and alcohol.
3. Move Regularly During the Day
Walk every hour if sedentary
Try light resistance training or yoga
Calf raises help maintain strength and circulation
Even 10 minutes of movement helps.
4. Adjust Your Sleep Position
Avoid sleeping with toes pointed downward
Use a pillow under your feet or elevate the foot of your bed slightly
Keeps calves in a neutral position.
5. Consider Magnesium Supplements (With Caution)
Some studies show magnesium citrate or glycinate may reduce cramps — especially in pregnancy
Typical dose: 200–350 mg/day
Consult your doctor first — not safe for kidney disease patients
Avoid oxide forms — poorly absorbed and may cause diarrhea.
Debunking the Myths
“Put a bar of soap under the sheet”
No scientific evidence — placebo effect at best
“Pickles juice cures cramps instantly”
May help via taste-triggered nerve reflex — but not proven
“Only old people get them”
False — athletes, pregnant women, and teens get them too
“Quinine prevents cramps”
Dangerous myth — banned by FDA for this use due to heart risks
Never take quinine without medical supervision.
When to See a Doctor
Seek evaluation if you have:
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