Pilihan Makanan untuk Meredakan Kram Otot

Pilihan Makanan untuk Meredakan Kram Otot
Ilustrasi kram otot. Credit: Freepik

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Kram otot terjadi ketika otot menegang atau kontraksi tanpa disengaja. Kondisi ini menyakitkan dan berlangsung selama beberapa detik hingga menit. Biasanya kram terjadi di paha, betis, namun dapat terjadi di bagian tubuh mana saja.

Penyebab kram otot bermacam-macam, salah satunya adalah kekurangan nutrisi dan mineral tertentu. Mengonsumsi makanan yang mengandung nutrisi tertentu dapat membantu mengatasi dan mencegah terjadinya kram otot.

 

Makanan untuk Meredakan Kram Otot

Kram otot dapat terjadi kapan saja secara tiba-tiba. Beberapa faktor risiko kram otot antara lain olahraga berat, otot tegang, kehamilan, menstruasi, dehidrasi, penggunaan alkohol, dan konsumsi obat-obatan. Kram otot juga bisa disebabkan oleh kekurangan mineral dan ketidakseimbangan elektrolit.

Salah satu cara untuk menghentikan kram adalah dengan melakukan peregangan, memijat otot dan mengonsumsi elektrolit penting seperti: kalium, natrium, kalsium, dan magnesium. Mengonsumsi makanan yang mengandung elektrolit dapat membantu mengatasi kram otot.

Beberapa makanan yang dapat membantu meredakan kram otot antara lain:

Alpukat

Alpukat merupakan buah yang kaya nutrisi seperti kalium dan magnesium, mineral yang bersifat sebagai elektrolit. Elektrolit adalah zat bermuatan listrik yang dibutuhkan tubuh untuk menjalankan fungsi penting, termasuk kontraksi otot. Ketika terjadi ketidakseimbangan elektrolit setelah melakukan aktivitas berat, kram otot dapat terjadi. Mengonsumsi alpukat dapat membantu meredakan kram otot.

Semangka

Kram otot dapat terjadi akibat dehidrasi. Semangka merupakan salah satu buah yang mengandung banyak cairan, hingga 92%. Semangka juga mengandung magnesium dan kalium, mineral penting yang berfungsi menjaga fungsi otot secara keseluruhan.

Pepaya

Selain semangka dan alpukat, pepaya juga termasuk buah yang kaya akan kalium dan magnesium. Dalam satu buah pepaya seberat 11 ons mengandung sekitar 15% dan 19% dari asupan kalium dan magnesium yang dianjurkan. Mengonsumsi pepaya dapat membantu meredakan kram otot jika dibandingkan dengan mereka yang tidak mengonsumsi buah ini. 

Baca Juga: Cara Mencegah Kaki Gampang Kram di Malam Hari

Air kelapa

Air kelapa merupakan sumber elektrolit yang baik, mengandung kalsium, kalium, natrium, magnesium dan fosfor yang semuanya mampu membantu mengurangi kram otot. Penelitian membuktikan mengonsumsi air kelapa setelah latihan intensif dapat mengurangi risiko terjadinya kram otot jika dibandingkan rehidrasi dengan air putih biasa.

Susu

Susu merupakan minuman yang kaya akan kalsium. Dalam tubuh, kalsium dibutuhkan untuk mengatur kontraksi dan relaksasi otot. Tubuh yang kekurangan kalsium akan lebih rentan mengalami kram otot. Selain itu, susu juga mengandung vitamin D yang membantu penyerapan kalsium menjadi lebih baik.

Baca Juga: Cara Mengatasi Kram Otot Setelah Berolahraga

Sayuran hijau

Sayuran berdaun hijau gelap dikenal kaya akan nutrisi. Sayuran jenis ini mengandung kalium tinggi yang dapat meredakan dan mencegah kram otot. Beberapa jenis sayuran hijau yang bisa Anda konsumsi antara lain bayam, kangkung, dan sawi.

Kaldu tulang

Kaldu tulang dibuat dengan merebus tulang dalam waktu lama untuk menghasilkan kaldu pekat. Saat membuat kaldu, Anda bisa menambahkan bahan seperti rempah-rempah atau cuka sari apel untuk meningkatkan nilai gizi dan rasa.

Bukan hanya memberi rasa yang lezat, kaldu tulang juga kaya akan mineral elektrolit yang baik untuk pergerakan otot dan sinyal saraf. Kaldu tulang bisa dikonsumsi oleh ibu hamil atau Anda yang baru saja menjalani latihan berat untuk menghindari kram otot. 

Makanan fermentasi

Makanan fermentasi juga bisa menjadi salah satu makanan yang membantu mengatasi kram otot. Makanan fermentasi seperti acar dan kimchi dapat mengurangi durasi kram otot akibat gangguan sinyal saraf pada otot jika dibandingkan dengan hanya meminum air putih. Namun masih diperlukan lebih banyak penelitian mengenai manfaat makanan fermentasi dalam menangani kram otot. 

 

Mengonsumsi makanan tertentu dapat membantu meredakan dan mencegah kram otot yang Anda alami. Upaya lain yang bisa dilakukan untuk mencegah kram otot bisa dilakukan dengan melakukan peregangan sebelum aktivitas berat dan mencukupi kebutuhan elektrolit. Jika memiliki masalah otot, sebaiknya segera periksakan ke dokter atau manfaatkan fitur konsultasi yang terdapat pada aplikasi Ai Care.

 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Selasa, 11 Juni 2024 | 07:11
Tags : obat kram otot kontraksi otot nyeri otot kram otot

Nelson, A. (2024). Foods That May Help With Muscle Cramps. Available from: https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods

Southwick, C. (2023). Eating These Foods Can Help Prevent Muscle Cramps. Available from: https://www.health.com/foods-that-prevent-muscle-cramps-7973949

Toshi, N. (2024). Top 7 Foods That Help With Muscle Cramps. Available from: https://pharmeasy.in/blog/top-7-foods-for-muscle-cramps/

Ball, J. (2019). Best Foods for Muscle Cramps. Available from: https://www.eatingwell.com/article/2060621/best-foods-for-muscle-cramps/

Kubala, J. (2023). 12 Foods That May Help with Muscle Cramps. Available from: https://www.healthline.com/nutrition/foods-that-help-with-muscle-cramps

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
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      Backtrace
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      Hints
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      Backtrace
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      Backtrace
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      Backtrace
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