THE MOST IMPORTANT ELECTROLYTES
Have you ever experienced one or more of the following symptoms: irregular heartbeat, weakness, muscle tics and spasms, abnormal blood pressure, confusion, seizures, intoxication, fatigue, lethargy, convulsions, bone disease, nervous system disorders, the feeling of restlessness and confusion, anxiety, frequent headaches, feeling thirsty, fever, digestive problems – cramps, constipation or diarrhea, confusion and difficulty concentrating, bone problems, joint pain, sudden changes in blood pressure, changes in appetite and body weight, chronic fatigue?
Altered levels of magnesium, sodium, potassium, or calcium can cause one or more of these symptoms. Most of the time, the symptoms appear quite quickly, depending on which type of electrolyte you are lacking.
The most important electrolytes in our body are sodium (Na+), potassium (K+), calcium (Ca2+), magnesium (Mg2+), chloride (Cl1-), and hydrogen phosphate (HPO42-).
All higher life forms need electrolytes to survive, and so do we.
Electrolytes are very important for athletes and play a major role in many medical treatments. Electrolytes are minerals, i.e. positively and negatively charged ions, and are necessary for life and proper functioning of the body. They regulate our nerve and muscle functions, body hydration, blood pH, blood pressure, and the repair of damaged tissues. They are found in every type of body fluid – blood, saliva, sweat, urine, and even semen.
During exercise, especially if the exercise is more strenuous, a large number of electrolytes are lost through sweat, especially sodium and potassium. To maintain your body’s electrolyte concentration, these electrolytes must be replaced. Many sports drinks, which contain sodium chloride or potassium chloride in them, can serve this purpose. They also have sugar and flavorings to provide your body with extra energy and better focus.
Electrolyte imbalance
Electrolyte imbalance can create various unpleasant symptoms and even very serious health consequences because these elements have many important roles in the human body. To diagnose electrolyte imbalance, there are several types of tests – checking the electrolytes in the blood, urine tests, and EKG and X-ray imaging of the kidneys can also help in the diagnosis. Impaired electrolyte levels can lead to muscle weakness or muscle cramps.
The main causes of electrolyte imbalance are poor, unbalanced, and unhealthy diet, as well as excessive physical activities. We said we excrete them through sweating and urination. That is why it is necessary to be careful about what we eat and to take in a sufficient amount of electrolytes throughout our diet. Food products that can help maintain electrolyte balance are cauliflower, cabbage, broccoli, kale, brussels sprouts, potatoes, beets, celery, bananas, watermelon, pumpkin, kiwi, peppers, citrus fruits, carrots, legumes (beans, peas, lentils, chickpeas, etc.), probiotic yogurts, etc. These foods will also help you hydrate better and provide you with sufficient amounts of the most necessary electrolytes. Dehydration is one of the biggest risk factors for electrolyte imbalance. In the summer period, you should pay special attention to your salt intake and drink enough water.
What are the causes of electrolyte imbalance?
– diseases (vomiting, diarrhea, fever, mineral absorption problem, hormonal imbalance or endocrine disorders, drugs to treat heart diseases and cancer and kidney diseases;
– poor, irregular diet;
– a keto diet that causes the loss of a large amount of water, even when drinking a sufficient amount and
– inappropriate use of antibiotics, diuretics, and corticosteroid therapy.
When we see what are the causes of electrolyte imbalance, the answer to how to deal with this problem is self-evident.
– The first important rule is proper nutrition. The preprocessed food that is consumed by the majority of people is rich in a lot of salt and poor in potassium and magnesium. The daily intake of salt must not exceed 2-3g, and with today’s modern diet, it is quite difficult to do. Salt encourages the excretion of larger amounts of water through the kidneys. It is also the cause of many other health diseases.
– We must always remember to drink enough water. The general rule is to drink 0,5 gal. water per day. But it certainly depends on several factors such as body weight, physical activity, etc. Water helps maintain stable levels of sodium and potassium in the body.
– Whenever you take medicines containing antibiotics, diuretics, and corticosteroids, consult your doctor to maintain electrolyte balance. If you have problems getting all the necessary minerals through your diet, adding supplementation is also an option.