I want to do something about my cramps! We will introduce useful "food information" for people.
☆I want to do something about my cramps! ☆
◆I want to do something! Recurrent cramps
◆Prevent cramps with meals!
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◆ Side dish miso soup with summer vegetables
◆Refreshing spicy salad soba
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Cramps are the sudden spasms of the muscles in the calves and soles of the feet, which are accompanied by severe pain.
By the way, the ``komura'' in ``comuragaeri'' refers to the ``calf,'' but some people experience tightness in their abdominal muscles, thighs, and upper body. In severe cases, the pain can last for several days and make it difficult to walk, and many people are worried that they want to do something about it.
There are various causes of cramps, but the following are the most likely:
《Causes of cramps》
Dehydration, nutritional deficiencies, pregnancy, illness, side effects of medications, coldness, uncomfortable posture, strenuous exercise, lack of exercise, etc.
What is surprisingly little known is that dehydration can cause leg cramps.
Therefore, this time we will focus on ``dehydration'', which is one of the causes of cramps.
《Why dehydration causes cramps》
It is believed that dehydration increases the viscosity of the blood, making it easier for muscles to contract, making it easier to get cramps.
Dehydration is more likely to occur in the summer when the temperature is high, in the winter when there is a lot of dehydration due to sweating and diarrhea due to colds, and as a side effect of the medicines you are taking.
《Time when dehydration is most likely to occur》 
Especially in the summer, many people suffer from cramps due to a combination of dehydration caused by sweating, mineral deficiency and imbalance, and nutritional deficiencies caused by eating only light foods.
Summer cramps are not just a sign of dehydration, but can also be a sign of heatstroke, so if you feel like something is different from usual or your feet are easily stiff, move to a cooler area.
Dehydration in winter doesn't just happen when you're not feeling well. Because the air is dry, water is drawn from your body without you even noticing. In addition, by wearing a mask, there are fewer opportunities to replenish water, and by refraining from going out, people often do not drink enough water because they are not aware that they are sweating. Dehydration will occur. In addition, an increasing number of people develop cramps when their muscles get cold from the cold, so it is important to keep your body cool by bathing, wearing lap blankets, and leg warmers. Of course, even in the summer, if you live in an environment where your body is cooled by air conditioning, be careful.
《If you get cramps...》
When cramps occur, a Chinese herbal medicine called ``shakuyakukanzoto'' is used.
There is no preventative measure, so it is important to take measures such as hydration, nutrition, and other measures tailored to the cause.
*Chinese herbal medicine may help you become less prone to leg cramps. Please feel free to contact us at Sundrug, where we have Chinese herbal medicine consultants.
This time, we will talk about measures to prevent cramps caused by dehydration.
☆Hydration☆
First and foremost, hydration is important.
If you don't consciously keep hydrated on a daily basis, try drinking 1200ml of water a day as a guide.
If you try to drink one glass of water (or a non-caffeinated drink like barley tea) (approximately 150 ml) eight times a day, as shown in the picture below, you will be able to continue without straining yourself. 
In the summer or when you have a fever, take an oral rehydration solution that is easily absorbed by your body depending on the situation.
Beverages containing caffeine, such as coffee and green tea, are known to have diuretic effects, so they are not recommended for hydration purposes.
It is also important to drink water from food,
It is said that we take in approximately 1000ml of water per day from our diet.
If you skip even one meal, you will easily become deficient in nutrients and water, so it is important to eat three meals a day.
If possible, it's a good idea to include soup with every meal.
☆Nutrition☆
Cramps are said to be more likely to occur not only due to dehydration, but also due to a lack or imbalance of minerals such as calcium, magnesium, sodium, and potassium, which are necessary for muscle contraction, for some reason.
As you know, calcium is found in large amounts in milk, dairy products, and small fish, while magnesium is found in fish, soybean products, nuts, and buckwheat.
Sodium is a mineral that is difficult to be deficient in, but if you sweat a lot during work or sports under the hot sun, you should also supplement with other minerals with sports drinks or oral rehydration solutions. In addition, colorful summer vegetables are recommended as they can replenish potassium, other minerals, and even water.
☆Medicinal method☆
According to the concept of medicinal food, sour foods make it difficult for the body to produce excess sweat, and white foods have the ability to replenish moisture.
If you tend to sweat profusely, try incorporating sour ingredients such as vinegar, lemon (citrus fruits), and plums into your daily meals.
Also, if you don't have the habit of drinking a lot of water, we recommend incorporating white foods such as milk and tofu (soy milk) into your diet.
It makes sense that we would want to eat sour foods during hot weather.
Drinking honey and lemon together will help replenish your body with water.
☆Stretch☆
It is often relieved by a massage that stretches the calf muscles.
On days when you've done strenuous exercise or when you feel like you're going to get cramps, try folding your ankles to the other side or bending them toward you several times before going to sleep. It is recommended because you can do it while sleeping.
When you experience cramps, slowly stretch your knees, hold your big toes and pull toward your knees as if stretching your calves. Once you've calmed down, it's a good idea to warm it up with a warm towel and give it a light massage. 
However, if your symptoms occur frequently, are severe, or you have a chronic illness, please follow your doctor's instructions.
In addition, if you are prone to swelling on a daily basis, the water balance in your body is likely to be disrupted, and swelling can put pressure on your blood vessels, impeding blood flow and making you more likely to get cramps. Prevent swelling by wearing compression socks and massaging (especially your calves).