What Are Electrolytes & the Foods That Can Prevent An Imbalance?
by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center
Electrolytes are important to your overall health. Not only are they found throughout the human body in the blood, sweat, and urine, but they also play a vital role in everything from fluid balance to heart health and brain function.
Fortunately, electrolytes are present naturally in a variety of food sources, which makes it easy to meet your needs by following a nutritious, well-rounded diet. If needed, supplements are also readily available for a quick and convenient dose of these important minerals.
What Are Electrolytes?
Electrolytes are a type of particle that carries either a positive or negative charge when dissolved in water. Strong electrolytes, such as hydrochloric acid, ionize completely in a solution, while weak electrolytes ionize only partially.
A few of the most common electrolytes that are important to health include:
• Magnesium;
• Phosphorus;
• Sodium;
• Potassium;
• Chloride;
• Calcium; and
• Bicarbonate.
These important minerals are involved in several metabolic processes, all of which are essential to overall health.
An electrolyte imbalance can come with serious consequences, including muscle weakness, confusion, and fatigue.
Benefits
Some of the potential benefits and functions in the body include:
• Regulating fluid balance;
• Promoting nerve and muscle function;
• Supporting heart health;
• Improving bone strength; and
• Maintaining brain health.
Some Causes of Electrolyte Imbalance
Electrolyte levels in the blood are closely regulated by the body to help keep them in balance. However, in some cases, electrolytes can increase or decrease to levels above or below normal, which can cause an electrolyte imbalance.
Several factors and conditions can disrupt electrolyte levels, which can have harmful effects on health.
A few common causes of low electrolytes include:
• Dehydration;
• Fluid loss caused by excessive sweating, diarrhea, or vomiting;
• Eating disorders;
• Poor diet;
• Kidney disease;
• Severe burns;
• Congestive heart failure; and
• Certain medications, such as water pills or laxatives.
Electrolyte Imbalance Symptoms
Symptoms of an electrolyte imbalance can vary based on the severity, the specific minerals that are affected, and whether your levels are too high or too low. While a mild imbalance may not cause any symptoms, severe cases can have serious side effects and may even be fatal in some cases.
Common symptoms of an electrolyte imbalance may include:
• Irregular heartbeat;
• Confusion;
• Fatigue;
• Muscle weakness;
• Headaches;
• Numbness;
• Stomach pain;
• Convulsions;
• Constipation;
• Frequent urination;
• Dry mouth;
• Mood changes;
• Increased thirst;
• Vomiting; and
• Loss of appetite.
Keeping Electrolytes in Check
One of the simplest and most effective methods for getting sufficient electrolytes is to follow a healthy diet and eat plenty of foods with electrolytes, such as fruits, vegetables, beans, nuts, and seeds.
Not only are these foods rich in natural electrolytes, but they also provide several other important nutrients that your body needs, including vitamins, minerals, fiber, and antioxidants.
Here are a few good choices of electrolyte food sources:
Calcium Sources: yogurt, kefir, cheese, canned sardines, leafy greens, and almonds.
Sodium Sources: cottage cheese, salt, pickles, and olives.
Phosphorus Sources: meat, fish, poultry, dairy, nuts, seeds, and legumes.
Magnesium Sources: nuts, seeds, dark chocolate, avocados, whole grains, and beans.
Potassium Sources: bananas, potatoes, spinach, lentils, beans, beets, dried fruit, and coconut water.
Chloride Sources: table salt, seaweed, tomatoes, celery, and olives.
Electrolyte Supplements
In addition to enjoying a variety of healthy foods, some people also choose to use supplements, such as electrolyte drinks or electrolyte powder, to help boost their intake of these important minerals.
For healthy adults, consuming supplements or drinks with electrolytes is not typically necessary, as most people can meet their needs by following a healthy diet rich in nutritious whole foods. In some cases, however, the use of products like electrolyte powders can be beneficial.
Athletes, for example, may opt to use sports drinks that contain electrolytes in water to help balance their levels after long bouts of physical activity. Consuming water with electrolytes can also be beneficial to replenish losses of important minerals caused by fluid loss due to diarrhea or vomiting.
However, overuse of these supplements can also contribute to high levels of these key minerals, which can be just as dangerous as deficiencies. Therefore, it’s best to talk to your practitioner, especially if you have any underlying health conditions.
Risks and Side Effects
Although most people can meet their needs for these key minerals through healthy food sources, some groups need to be especially mindful of their intake to prevent adverse effects on health.
If you’re taking medications like diuretics or laxatives or have any health conditions like kidney problems or congestive heart failure, your doctor should monitor your electrolyte levels carefully to avoid an imbalance.
Those following a ketogenic diet should also be mindful of their intake. This is because ketosis can cause increased urination, which causes certain nutrients to be flushed out of the body more quickly.
Ensuring that you get enough keto electrolytes can help minimize symptoms of keto flu, such as headaches, fatigue, and changes in mood.
If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation. Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107, Frederick. Check out the website at www.doctorlo.com.
The office is located at 7310 Grove Road #107, Frederick, MD. Check out the website at www.doctorlo.com.
