Nutrition. Vitamins. You.
Drinking enough water each day is crucial for your health and overall functions of your body. But what happens when you find yourself not drinking enough water? And what impact does dehydration have on your body, especially after exercise? Here’s what you need to know from Amanda Williams, MPH.
Kidney stones are small clumps of minerals in the urinary tract that cause great pain. There are some simple steps that can cut your risk of developing a kidney stone in half but for some, it’s not so easy. Here’s what you need to know.
Invite Health Podcast, Episode hosted by Jerry Hickey. Ph
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Minerals are so essential to good health, energy, and longevity and almost all people are low in at least one mineral. Potassium is one of those minerals that most people in the U.S. are truly low in. And it is extremely important for blood pressure control and for the body’s acid/base balance such as in being alkaline or conversely the Keto diet. Yet research is lacking especially in reference to the effects of many minerals on blood pressure.
We do know that salt, which is made out of the minerals sodium and chloride can raise blood pressure and we usually get far too much salt. However, what’s rarely discussed is the effects of the minerals Potassium and Magnesium on blood pressure control. They both help lower it, with potassium being more effective.
98% of Americans are deficient in Potassium.
-Jerry Hickey, Ph.
What is an Electrolyte and its function?
Potassium is in your sports drink because it is an electrolyte used for energy. Simply put, an electrolyte is a mineral that when mixed in water gives an electrical charge and this is a major way that our body conducts business physiologically. Other important electrolytes are sodium, chloride, calcium, magnesium, bicarbonate, and phosphate.
Sodium is the major electrolyte in body fluids outside of our cells and potassium is the major electrolyte within our cells. So these two electrolytes, sodium and potassium, interact to balance our body fluids to prevent dehydration or to prevent fluid-related swelling which is called edema. This fluid balance is important for muscle and nerve function. Nerves and muscles are considered to be electric tissues of our body. For instance the electrolytes sodium, potassium, and calcium move in and out of cells and fluids through structures called ion channels that allow your muscles to contract. So, lacking any one of these three minerals leads to muscle weakness or muscle cramps.
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Sodium and potassium also interact to control our blood pressure.
Studies on Potassium and Blood Pressure
Three different meta-analysis’ from Europe says there is a significant association between potassium intake and lower blood pressure. European authorities go on to say, “European and American professional associations recommend to increase dietary intakes of potassium for the prevention and management of hypertension.”
The British Medical Journal (BMJ) reports cutting down on salt and increasing levels of potassium will have major health and cost benefits across the world – saving millions from heart attack and stroke. The number one cause of a stroke is high blood pressure. Modest salt reduction was studied in 34 clinical trials and researchers found after 4 weeks, blood pressure was lowered. This was seen in both men and women and in all races of participants in the study. Across the board, reducing blood pressure can prevent the risk of heart disease.
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Lifestyle Changes Needed
If you are chronically stressed, you will not see a huge change in your blood pressure. Stress has a direct impact on this condition. You must be sure to eat fresh fruits and vegetables. This is critical – whether you are taking supplements or on medications, you must be sure to be eating antioxidant-rich fruits and vegetables.
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In Episode 2 of Living A Healthy Life with Diabetes, Amanda Williams, MPH breaks down the difference between prediabetes and metabolic syndrome. Plus, essential nutrients to help counteract the impact of the SAD diet.
Photo by Zohre Nemati on Unsplash If you’ve done everything to try to get or stay asleep (from ditching the electronics, to taking melatonin or trying to exercise to tire your body out), we’ve got news for you! You may be deficient in Magnesium. What …
Magnesium is responsible for over 300 biochemical reactions in the body, making it one of your body’s most important nutrients. But did you know that up to 70% of Americans are Magnesium deficient, according to the CDC’s NHANES? Here’s what you need to know.
Magnesium is a mineral that is an essential nutrient, which basically means that our body does not make it and it must be consumed through food and/or supplements. It is commonly used to support bone health and energy production, but its benefits do not stop there.
Low levels of this mineral can be dangerous for your health. Adrienne Dowd, RD of Pasley Health explains, “Chronically low intakes of magnesium can induce changes in biochemical pathways that can increase the risk of cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.”
But before you run to your nearest vitamin store (and there’s one near you!), you should understand the differences between different types of magnesium, as each one touts different benefits.
Magnesium levels in food depend on the quality of the soil; traditional food sources high in magnesium include wheat germ and bran, oatmeal and bran, soybeans and peanuts, spinach, raisins, almonds and cashews.
Magnesium is a co-factor in over 300 chemical processes in the body, including nerve and muscle functions, regular heart rhythm, proper immunity, and maintenance of strong bones. Magnesium is involved in the regulation of blood pressure as well as blood sugar, because increased magnesium loss in the urine is associated with hyperglycemia. It helps maintain energy production and protein synthesis as well.†
When this essential nutrient is bound to the non-essential amino acid Glycine, it is allows Magnesium to be quickly absorbed into your cells. This can help to protect the body from early to moderate magnesium deficiency symptoms, like nausea, weakness, tingling and muscle contractions. It can also help to supplement depleted calcium and potassium levels in the blood due to deficiencies.†
While Magnesium Citrate touts all of the benefits of using a supplement, it also may have a mild stool-softening effect, which has been shown to bring relief for those with constipation.†
Calcium and Magnesium are the two major minerals needed for building and maintaining healthy bones. Without Magnesium, Calcium cannot be properly deposited into the bones where it is needed. These minerals are essential for muscle health as well, as Calcium causes muscle contraction and Magnesium causes muscle relaxation. Therefore, both are needed in proper ratio in order to support normal function of every muscle in the body, including the heart muscles. They are also required for proper electrolyte balance, as well as for tissue health, especially for sensitive cells in the colon.†
Consuming five to seven servings of fresh vegetables and fruits daily maintains alkalinity for most individuals, yet most Americans consume very few servings of these important foods which can lead to chronic low-grade metabolic acidosis; the minerals Potassium and Magnesium are key to maintaining mild alkalinity.†
According to NHANES (National Health and Nutrition Examination Survey) 98% of Americans do not get enough Potassium and 70% of Americans do not get enough Magnesium. Since Potassium is required for alkalinity, muscle function, electrolyte balance, and heart health, and Magnesium is required for over 300 biochemical reactions in the body, lacking these has consequences for overall health.†