What Causes Muscle Weakness?
Muscle weakness could be a result of various health conditions, such as:
Chronic fatigue syndrome Muscular dystrophy Hypotonia or lack of muscle tone An autoimmune muscular disorder called Myasthenia gravis Nerve damage called peripheral neuropathy Sharp or burning pain in one or more nerves, also referred to as neuralgia Chronic muscle inflammation called polymyositis Stroke Polio Hypothyroidism Elevated blood calcium or hypercalcemia Rheumatic fever West Nile virus Botulism
Prolonged periods of bed rest or immobility can also cause muscle weakness. Some other diseases known to result in weak muscles are Grave’s disease, Guillain-Barre syndrome, and Lou Gehrig’s disease. Muscle weakness usually affects the muscles of your arms and legs. It can result in the following symptoms, depending on the underlying cause.
Symptoms Of Muscle Weakness
Muscle pain Muscle cramps Atrophy
Most often, muscular weakness is a symptom of a condition that might require immediate medical attention. Hence, it is important to find the underlying cause and avail treatment. Here are a few natural remedies that you can try in conjunction with medical treatments to deal with muscle weakness. Note: Although these remedies may help ease the symptoms of mild muscle weakness, they may not entirely work for chronic muscle weakness. Hence, consult your healthcare provider for appropriate treatment, which may include physical therapy, medications, and so on.
12 Natural Remedies To Get Rid Of Muscle Weakness
1. Eggs
Whole eggs provide your body with the energy and nutrition required for its proper functioning. They are rich in nutrients like vitamin A, riboflavin, protein, and folic acid, all of which are great for the healthy functioning of your body and muscles (1), (2). You Will Need 1-2 eggs What You Have To Do Consume one or two eggs for breakfast. Try having the egg yolk as well as it is rich in protein and various other nutrients. How Often You Should Do This Once daily, preferably for breakfast.
2. Essential Oils
a. Eucalyptus Oil
About 70% of eucalyptus oil is made up of eucalyptol (1, 8-cineole), which gives the oil a majority of its beneficial properties. Eucalyptus oil exhibits powerful anti-inflammatory and analgesic properties that can help in combating the pain and other symptoms associated with muscle weakness (3). You Will Need
12-15 drops of eucalyptus oil 30 mL of any carrier oil (coconut or almond oil)
What You Have To Do How Often You Should Do This You can do this 2 times daily.
b. Rosemary Oil
Rosemary oil is another essential oil that may help treat muscle weakness as it has analgesic and anti-inflammatory properties (4), (5). This may help combat muscle aches and spasms. You Will Need
12 drops of rosemary oil 30 mL of any carrier oil (coconut, olive or almond oil)
What You Have To Do How Often You Should Do This You can do this once daily.
3. Apple Cider Vinegar
In addition to possessing anti-inflammatory properties, apple cider vinegar (ACV) is loaded with nutrients like potassium, calcium, and B vitamins. Studies show that potassium deficiency can lead to muscle weakness (6). Thus, intake of apple cider vinegar may help in strengthening the muscle, while its anti-inflammatory properties may reduce pain and inflammation. You Will Need
1 tablespoon of apple cider vinegar 1 glass of warm water Honey
What You Have To Do How Often You Should Do This You can do this 1 to 2 times daily.
4. Milk
Milk intake has shown to improve muscle protein synthesis, and this can contribute to better muscle health (7). You Will Need 1 glass of milk What You Have To Do Consume a glass of plain milk. How Often You Should Do This Do this 2 times every day. But in case you are allergic to dairy, avoid milk.
5. Almonds
Almonds are rich sources of magnesium and vitamin E and are beneficial for your muscles and overall health. They also convert carbohydrates and proteins from foods to energy (8). This, in turn, can help in combating muscle weakness naturally You Will Need
8-10 soaked almonds 1 cup of milk
What You Have To Do How Often You Should Do This Do this 1 to 2 times daily.
6. Black Seed Oil
The black seed oil has been widely used for its effectiveness in treating various health issues, including muscle weakness. It contains two compounds – thymoquinone and thymohydroquinone – which exhibit anti-inflammatory, analgesic, and healing properties (9),(10). These properties can help in treating weak and sore muscles. You Will Need Black seed oil (as required) What You Have To Do How Often You Should Do This You can do this once daily.
7. Vitamin And Minerals
Sufficient intake of certain vitamins and minerals through your diet can help in treating muscle weakness. Minerals like iron, calcium, potassium, and magnesium have important roles in improving the strength and functioning of your muscles (11),(12). Deficiencies in B vitamins and vitamin D can cause muscle weakness (13). Hence, follow a healthy and well-balanced diet that includes all the major vitamins and minerals for combating muscle weakness. Some foods that are rich sources of these nutrients are milk, eggs, fish, poultry, beans, whole grains, avocados, and spinach. Consult your doctor if you want to take additional supplements for any of these nutrients.
8. Indian Gooseberries
Indian gooseberries contain good amounts of calcium, iron, B vitamins, and proteins – all of which are great for treating muscle weakness. They are also natural analgesics that can help relieve the pain associated with weak muscles (14). You Will Need
2-3 Indian gooseberries 1-2 tablespoons of water Honey (optional)
What You Have To Do How Often You Should Do This Do this 1 to 2 times daily.
9. Coffee
The major component of coffee is caffeine. Although too much caffeine is not advised, when used in moderate amounts, it revitalizes your muscles and can help combat the symptoms of muscle weakness (15). You Will Need 1-2 cups of freshly brewed coffee What You Have To Do Consume one to two cups of freshly brewed milk/black coffee. How Often You Should Do This Do this every day. Note: Moderation is the key. Do not overconsume coffee as it can lead to other disorders like insomnia, restlessness, and stomach upset.
10. Bananas
Bananas provide instant energy to your body and are hence one of the best remedies for muscle weakness. They are rich in potassium and carbohydrates like sucrose and glucose (16). As we are aware, potassium deficiency can restrict blood flow to muscles and cause muscle aches. They also improve metabolic recovery and decrease post-exercise inflammation (17). You Will Need 1 banana What You Have To Do How Often You Should Do This You can consume a banana 2 to 3 times daily.
11. Yogurt
Yogurt contains essential nutrients like calcium, potassium, and B vitamins that can provide your body and muscles with energy (18), (19). It also contains natural sugars that provide additional support in producing energy for your weak muscles. However, this alone won’t fetch you positive results. Physical training with a proper diet that includes carbohydrates will help you maintain healthy muscles. You Will Need 1 bowl of plain yogurt What You Have To Do Consume a bowl of plain yogurt. How Often You Should Do This You can do this at least once daily.
12. Potatoes
The potassium-rich potato extract can help in enhancing your muscle movements, thereby helping you combat muscle weakness and its symptoms naturally (20). You Will Need 1-2 potatoes What You Have To Do How Often You Should Do This You can do this once daily. While these remedies work in your favour and against muscle weakness, you can make a few lifestyle changes to enhance their effectiveness. They are discussed below.
Prevention Tips
Do mild exercises regularly. Take a walk daily. Sleep well. Keep your stress levels under control. Avail counselling if necessary. Practice meditation and yoga. Get a body massage done every once in a while to help your muscles recover faster. Follow a balanced and nutritious diet.
Following a healthy and balanced diet is very important to speed up the recovery of weakened muscles. Here’s a list of foods that can improve muscle weakness.
Best Diet For Muscle Weakness
Include the following foods in your daily diet:
Nuts
Nuts contain unsaturated fats and nutrients like magnesium. These fats and nutrients supply your muscles with the energy required for its normal functioning (21). Hazelnuts, almonds, cashews, and walnuts are rich in magnesium.
Fruits And Vegetables
Including fresh fruits and vegetables in your daily diet helps strengthen your muscles and protects you from infections and diseases that can hinder the functioning of your muscles.
Whole Grains
Whole grains contain complex carbohydrates and are thus easier to digest than simple carbohydrates. These carbohydrates provide your body with glucose, which is the main source of energy for your muscles and body. Caution: Do not consume whole grains if you are allergic to gluten.
Cold-Water Fish
Cold-water fish are rich sources of protein, magnesium, and omega-3 fatty acids. These nutrients are essential for proper growth, repair, and development of your muscles (22). Cold salmon, tuna, sardines, and mackerel are particularly high in omega-3 fatty acids (23). Muscles are an integral part of our body and are needed to carry out basic day-to-day activities. Hence, it is wise to avail treatment at the earliest if you have muscle weakness.
How long do muscles need to recover? Muscles need 24 hours to a few days to recover from exercise or strenuous activity. However muscle weakness caused due to underlying health conditions may take longer, depending on the condition and its treatment procedures. Can muscle weakness be cured? Muscle weakness due to disuse and certain other conditions may be cured, whereas muscle weakness resulting from muscular dystrophy cannot be cured but only managed.
