Electrolytes

Tiny chemicals in your body are helping you to function on a daily basis, each with its specific role or roles. Electrolytes are responsible for creating electricity but also regulating muscle behavior, hydration, bone health, and more.

They tend to disappear when one is sick or suffers from diarrhea (people with IBS, for instance) as a result of dehydration and must be replaced in order to prevent a number of side effects which affect the heart and other muscles as well as the brain. What are electrolytes and how does a person replenish them?

Maximize Minerals

Electrolytes include potassium, sodium, calcium, and magnesium. They are present in many foods naturally but also in enriched and processed foods. It is essential to obtain a variety of these minerals and not merely rely on sodium found in canned foods because there is usually too much regular salt in cans of soup and jars of pickles, and it’s not the best sort of salt either.

High-sodium diets contribute to weight gain, high blood pressure, and carrying around excess water. Moreover, foods naturally rich in electrolytes contain other nutrients the body needs to function properly. Without them, athletes develop cramps in their muscles after working out.

Some people suffer from very low blood pressure, and numerous individuals experience problems with energy and weight gain. Fainting or periods of confusion are common: getting out of bed and feeling as though you can’t control your body or even stand up, although you might not black out entirely. It’s scary to experience and also to witness, resembling a seizure, and the individual’s skin turns a ghastly white.

Other signs that you lack electrolytes include twitchy legs (Restless Leg Syndrome, for instance), extreme thirst and headaches, trouble sleeping, tiredness, and general restlessness; perhaps anxiety. If you have trouble sleeping, this could be as a result of RLS or anxiety and this might also make you jittery if you have to stand or sit still for long periods of time.

Ask yourself if a child with ADHD is consuming enough minerals in his or her diet. If your diet seems to be rich in sources like the ones profiled below, ask yourself if your gut health is alright. You might need probiotics to encourage healthy digestion or more fiber and water to foster bowel regularity.

Achieving Balance

The easiest way to maintain a healthy balance is to eat a balanced diet suitable for your age, sex, activity level, and build. Consider eating less refined food, drinking more water (not demineralized water), and taking a multi-vitamin.

Also add more of the following foods into your diet instead of trying to find the best supplement. These are easy to digest and versatile ingredients in regular meals whether breakfast, lunch, or dinner.

Eat calcium-rich dairy in moderation, especially low-fat versions, such as 2% milk, low-fat yogurt, and cottage cheese. Choose eggs for breakfast, preferably boiled or scrambled without oil and not fried.

Add a handful of dried fruits to muesli or oatmeal. Bananas (high in potassium), green vegetables (calcium rich), and almonds (also high in calcium) are mineral-dense options great for snacking or cooking, though raw is better.

Fish eaten with the bones (tinned salmon and sardines) are excellent sources of calcium but not palatable to everyone. That is why it’s essential to have a variety of options, even supplements and drink mixes like protein or recovery powders from health food and athletic companies. Blend these into water, juice, or milk to make a smoothie and restore mineral balance.

Lots of fruits and vegetables featured in smoothie recipes are already dense with electrolytes, so you might not need to add a powdered source. They include oranges, melons, and kale. If you like eating salads, create color contrast with spinach and tomato.

Electrolytes
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Todd Stohrdahl

Todd Stohrdahl keeps a close eye on fitness topics and will never turn down an opportunity to play competitive sports. He’s a fierce competitor and brings his “hustle and muscle” mentality to our editorial team.