Heavy-lifting minerals Healthy muscle tissue contracts and relaxes properly—partly thanks to adequate blood levels of magnesium and calcium. So load up on mineral-rich foods every day, says Michelle Schoffro Cook, DNM, holistic nutritionist and author of The Ultimate pH Solution (HarperCollins, 2008). Dark-green leafy vegetables offer a hefty dose of magnesium and calcium, as well as potassium, which is crucial for muscle growth. “You can never eat too many greens,” asserts Cook, who suggests lunching on a salad full of dark greens, like arugula, and having sautéed greens, such as kale, with dinner. (See “Major Muscle Foods,” below, to learn the mineral content of particular foods.) But because it can be very hard to get enough magnesium and calcium from your diet alone, Cook also suggests supplementing with 100–200 mg of each mineral, twice daily with a meal.

Major muscle foods

High in calcium

Low-fat yogurt (415 mg per 8 ounces)

Calcium-fortified tofu (204 mg per cup)

Calcium-fortified orange juice (200–260 mg per 6 ounces)

Salmon (181 mg per 3 ounces)

Cottage cheese (138 mg per cup)

High in magnesium

Pumpkin seeds (151 mg per ounce)

Quinoa (89 mg per cup, dry)

Almonds (78 mg per ounce)

Spinach (78 mg per cup, cooked)

Get energized with B vitamins Dubbed “nature’s energizers” by Cook, B vitamins help supply cells with the energy they need to function. By supporting the nervous system, they also help improve communication between muscles and the brain. Moreover, taking a B-complex supplement may help reduce leg cramps in pregnant women, according to one recent study. Get plenty of B-rich foods, including bananas, fortified cereals, and chickpeas, says Cook. And take 50 mg of a B-complex supplement twice daily with meals. “B vitamins can increase your energy levels, so it’s better to take them with breakfast and lunch, and not within five hours of bedtime,” she cautions.

Spice it up

Eating inflammation-reducing herbs and spices can actually help alleviate muscle pains and aches. Try turmeric in egg dishes, and add fresh, chopped ginger to soups, stir-fries, and tea, says Cook. A report released by the University of South Carolina last year concluded that curcumin (a compound found in the curry spice turmeric) tames inflammation and eases exercise-induced muscle damage. And in another study, researchers found that ginger calmed pain and inflammation more effectively than nonsteroidal anti-inflammatory drugs.

RELEASE TENSION

Soothe strategically

Chronic tension takes its toll on your muscles, says Cook, leaving you more prone to aches and injury, and contributing to issues such as temporo-mandibular joint (TMJ) disorder. What’s more, chronically high levels of the stress hormone cortisol may actually damage muscle tissue, says Cook. Don’t overlook the power of regular exercise and stretching to melt stress: It can prevent further damage, she says. “Even 30 seconds of deep breathing while you’re commuting or sitting at your desk at work can lower your body’s levels of cortisol.” Templeton recommends practicing self massage once a week, kneading all your major muscle groups with sesame or jojoba oil. Rub your arms and legs with long, heavy strokes, but use less pressure and circular motions when massaging your knees, shoulders, and hips. Or try progressive muscle relaxation, says Cook: As you lie in bed, alternately tense and relax each muscle group one at a time, starting with your toes and working up to your face and scalp.