HO-LY CRAP! This is why I love the internet.
I was talking about having the mother of all spasms, running over to a male coworker and having him myofascial-release it (finding it and poking HARD).
I get a lot of spasms due to my spine (blahblahblah: 4 herniations and crumbling discs in cervical spine, fusions in thorax and sciatica in lumbar ). I could do a post on PSPS but never you mind. Here’s my raison de blog:
Somebody said, ‘Getting enough potassium?’
I thought, ‘Pfft. Of course! I eat all this healthy stuff’ but like a reasonable person, I referred to my nutrition tracker.
On my BEST two days, it’s not hitting the recommended! I did some quick dumb-googling and found common sources: broccoli, citrus fruits, yogurt, lima beans, tomatoes
Super! I can’t eat any of those. You don’t want to hear the words I’m saying as I write this.
The upside is it’s also in red meats and salmon, which I eat daily. However, you can see what that’s providing. I’m overly-reactingly stunned!
I mean. SERIOUSLY. Anyhoozles, of course we all think about bananas and I can eat them, although they’re high in sugar. I like sugar…just saying.
OH! And here’s the thing, that’s the recommendation for anybody. If you’re a heavy-sweat-er (which I am, working out a lot or maybe you live in New Orleans), you need more.
I believe (as the completely-untrained medical faux-fessional that I am) that I fall into this category:
Moderate deficiency symptoms
Moderate symptoms of deficiency can easily go unnoticed due to their seemingly common nature. It is very easy to attribute feelings of weakness and fatigue to a hard day of work or increased daily stress. MedlinePlus as well as the Penn State College of Medicine report that symptoms of moderate potassium deficiency include weakness, fatigue, muscle cramps, constipation, changes in heartbeat, excessive thirst, frequent urination and slight confusion. If a person experiences these symptoms for greater than two to three days, he should contact a doctor.
I checked Mark’s Daily Apple (that’s a take it or leave it, like everything with me: I’m not 100% a follower of anything). This is a quote from a response he has (there’s much more at the site) to somebody with a lot of spasms:
Good sources of potassium include avocados, sweet potatoes, potatoes, bananas, chard, spinach, and many more. Fruits and vegetables are pretty much the best sources. Fresh meat has potassium, too, but opt for rarer meat over well-done meat, as the potassium is found in the juices. Potassium, then, is really easy to get through food. You just have to eat some plants. Animals are important too (it’s “plants and animals,” after all), but Primal Coconut water is another good (and delicious) source.
Good sources of magnesium include leafy greens, nuts, halibut, pumpkin seeds, but some people find it difficult to get enough magnesium through food. In your case (lots of cramping), taking a good supplement is probably warranted. It seemed to help pregnant women with pregnancy-related cramping in one study. As for which form to use, most people stick with one of the magnesium “-ates,” like citrate, glycinate, or malate. This guy, on the other hand, had great success with sublingual liquid magnesium.
I like these suggestions because they’re foods I eat or am willing to eat but again, I’m already eating them! I eat SHEDLOADS of leafy greens, nuts and fish! Anyway, I’m going to keep looking.
What’s your experience with potassium or mineral supplements?