Electrolytes are minerals that carry an electric charge.
Did you hear that? Electric Charge!
Are you lacking strength and energy? You may be lacking Electrolytes
I will get more into the lack of electrolytes later.
Let’s continue with the definition
They’re found in your blood, urine and sweat and are vital to specific processes that keep your body functioning as it should.
These are essential for your body to operate at its utmost best.
Yet, many of us neglect to get enough daily.
So, it is natural here to discuss what happens when we don’t get enough.
Symptoms can be mild to life threatening .
Let’s start with some mild symptoms
They can be diarrhea, constipation, muscle cramps and fatigue.
Severe conditions can be life threatening, including fever, chill, vomiting etc.
These are usually connected to severe Electrolyte Imbalance
Electrolytes are crucial to keeping your nervous system and muscles functioning and your internal environment balanced.
- Nervous System Function-
Your brain sends electrical signals to communicate with the cells throughout your body.
These signals are generated by changes to the electrical charge of the nerve cell membrane.
These signals are called nervous impulses, and they’re generated by changes to the electrical charge of the nerve cell membrane.
When this happens, it sets off a chain reaction, moving more sodium ions (and the change in charge) along the length of the nerve cell axon.
- Muscle Function-
Electrolytes are needed for muscle contraction.
They allow fibers to slide together and move over each other as the muscle shortens and contracts.
Some are also required so that the muscle fibers can slide outward and muscles can relax after contraction.
- Proper Hydration-
Yes, you heard me correctly .
Water must be kept in the right amounts both inside and outside each cell in your body
Electrolytes help us maintain fluid balance through osmosis.
This is the process where water moves through the wall of a cell membrane from a dilute solution (more water and fewer electrolytes) toward a more concentrated solution (less water and more electrolytes).
- Internal pH Levels-
To be and stay healthy, our bodies need to regulate our internal PH levels.
This is basically how alkaline or acidic your body is.
Our bodies regulate this process, in fact that is why I dont care for alkaline water, since it won’t survive the acidic nature of our gut.
Basically, the right balance of electrolytes is key for maintaining your blood pH level, not over expensive water.
Now, know how important they are and what can happen if we don’t have enough, let’s learn what they are:
- Sodium-
So many of us are afraid of sodium.
We hear that it causes high blood pressure, heart attacks, etc
This can be true and sodium can play a role in health issues.
Not having enough sodium can as well.
Hyponatremia is a common issue with lack of enough sodium.
This can lead to muscle cramps, nausea, vomiting, and dizziness to shock, coma, and death.
Yeah not enough sodium can cause health issues too.
- Potassium-
Your body needs a certain amount of potassium in order to function.
It is essential for everything from nerve, muscle and heart health to keeping your fluids balanced.
Having very low potassium levels is known as hypokalemia.
A potassium deficiency can occur for many reasons, including excess sweating, vomiting or diarrhea.
According to Mayo Clinic, this can cause serious and even life-threatening consequences, including cardiac arrest.
3. Calcium-
We now how importance calcium is for bone health
It also has other uses.
In fact, it helps maintain heart rhythm, muscle function, and more
Long story short, we need calcium.
- Magnesium-
We often overlook this nutrient, but oh my do we need it!
There are studies that show that up to 75% of people worldwide do not get enough magnesium
Considered by many as the #1 nutrient deficiency in the world.
In reality magnesium can help you regulate your blood pressure, keep your bones strong and keep your heart rhythm steady.
I don’t even want to imagine what a lack of this important nutrient can cause.
These are the big ones I want to mention, but there are others like Chloride, Phosphate & Bicarbonate.
I think you get the picture by now and how important they are for your energy level, cells, muscles and overall health
At the end let’s talk about some ways you can get electrolytes in your diet.
Remember, these are not recommendations and before making any dietary changes, speak to a medical professional and/or a licenced nutritionist.
The first thing I have to say here is that electrolytes aid the delivery of water to your cells. In fact, that is the science behind sports drinks like Gatorade and Powerade.
The issue with them is that they are too high in sugar, primarily dextrose and glucose.
We know how sugars can damage our gut and health
I personally drink Liquid-IV to replenish after a tough workout.
Not only is it low in sugars, but delivers 3 times more electrolytes that sugary sport drinks
Go to liquid-iv.com and use code zecohealth for up to 25% off any order.
The link is in the show notes and the description of the episode.
Now, let’s talk about foods that are rich in electrolytes.
- Whole Milk-
Yes, milk can have benefits for us. It contains calcium, magnesium, sodium and potassium.
It is important here to note that we need to pay attention to the quality.
How is the cow fed?
Is the animal free range?
Is the milk organic?
Most studies on milk do not take into consideration the quality of the milk.
Same with the studies on meat.
- Yogurt-
Yogurt can contain calcium, potassium, magnesium , potassium and phosphorus.
Same concerns with quality as milk.
Know the quality and source.
- Unsweetened soy milk or almond milk –
This is a great option for vegetarians.
These can contain potassium, magnesium, potassium and calcium
Let’s talk about fruits and vegetables that contain electrolytes:
- Fruits high in potassium are: bananas, oranges, kiwi, avocado, tamarind, peaches and nectarines.
Many dried fruits are high in potassium, including dried apricots, dried apples, prunes, raisins and dried figs.
Vegetables high in potassium are: sweet potatoes, yams, baked potatoes, mushrooms, sun-dried tomatoes, spinach and acorn squash.
- Sun-dried tomatoes, radishes, artichokes, bell peppers, spinach and sweet potatoes contain some sodium.
However, when pickled, cucumbers and cabbage go up in salt content. Cantaloupe, honeydew, dried apples and avocado have trace amounts of sodium.
A word of warning. Be wary of your sodium content, especially if you are genetically prone or struggle with high blood pressure.
You also may want to think about using better quality salt like Pink Himalayan or Celtic Salt
- Collard greens, turnip greens, arugula, bok choy or Chinese cabbage, okra and broccoli are all vegetables high in calcium.
Fruits that are high in calcium are dried apricots, plums, dried figs, kiwi, kumquats, prickly pears, tangerines and oranges.
- Bananas, avocado, spinach, kale, Swiss chard and beet greens are fruits and vegetables that are high in magnesium.
Adding electrolytes into your diet can make a huge difference for your health.
Remember to be mindful of allergies and do not make any dietary changes without consulting a medical or licensed professional.
Keep being awesome!