Potassium: Facts to know πŸ™Œ

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Potassium is an essential mineral which is used as an electrolyte by our body to conduct electrical impulses throughout our body to carry out many vital functions like blood pressure regulation. Since our body doesn’t produce Potassium on its own, it has to be sourced from the food items, we eat.

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Other vital functions of Potassium include
fluid balance,
muscle contractions,
nerve impulses,
Heart rythm
aid in digestion
Maintain the ph balance

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People get enough necessary Potassium by eating a healthy balanced diet. Too little Potassium state is called Hypokalaemia may cause health problems. The Hypokalaemic condition is diagnosed by a blood level of less than 3.5 mmol/lit. Similarly, high potassium state is called Hyperkalaemia when blood level is more than 5.0 mmol/lit, which also causes health issues. So, the right balance is required. Daily Potassium requirement for the body is 3500 – 4700 mg per day. So, that is quite a massive amount of quantity for daily consumption.

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Naturally, the kidneys maintain the level of Potassium in the body with the excess being eliminated in the urine. Majority of the Potassium in the body that is almost 98% is stored inside each bodily cell and the rest in liver, RBCs and bone.

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Hypokalaemia: Symptoms can be muscular cramps, spasms, fatigue, constipation and irregular heartbeats. Health problems that cause this state can be:

Diuretics (water pills for high BP)
Excessive fluid loss (diarrhoea, vomiting, sweating)
Kidney diseases
Magnesium deficiency

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The sources of Potassium-rich food are Avocado, Potatoes, sweet potatoes, all greens, most of the varieties of beans, Salmon, bananas.

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Hyperkalaemia: In a healthy individual, the condition of Hyperkalaemia usually is not seen. So, there is no adverse effect on consuming potassium-rich food daily. However, such a state is seen in people with compromised kidney functions like in chronic kidney diseases, and those who take medications that affect kidney functions like blood pressure medication (ACE inhibitors). The most common symptom of Hyperkalaemia is abnormal heartbeat called Arrhythmia. Calcium gluconate is usually used to stabilize such cases.

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In such an individual, food that is known to be rich sources of Potassium should be avoided.

Potassium is crucial for the body’s vital functions. To maintain the correct blood potassium level, consuming varieties of food items are good enough, to add up to a group of 4700 mg per day. Over the counter, Potassium supplements can provide only a small fraction of it, which is hardly useful. So, it is not recommended to use Potassium supplements unless specifically prescribed by your Physician.

Thanks for reading.

Blessings and much love to all πŸ’

 

Magnesium : A mineral with great benefits πŸ™Œ

Hello everyone. Have a beautiful and safe day πŸ™‹πŸ»

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Being irritable at times, feeling less energetic, having sleep disturbances may not be familiar with me alone but with many of you as well. We blame it to our lifestyle of working up to late hours, stress, anxiety or maybe having too much tea/ coffee in the day. But, we fail to understand that this could be the reason for the deficiency of mineral-like Magnesiumβ€”an unknown epidemic which most of us are generally not acquainted. About 80% of the population suffer from magnesium deficiency, so imagine how prevalent the problem exists.

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A vital mineral as well as an electrolyte, Magnesium is used in many biochemical processes within our body. Lifestyle habits like stress, anxiety, lack of sleep, sugar intake, having carbonated drinks can deplete magnesium storage in the body. Even the soil where crops and greens are grown can be devoid of Magnesium. Therefore, many reasons contribute to magnesium deficiency issue. So, despite following a healthy diet, we may end up having a magnesium deficiency.

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Magnesium is a vital mineral used as a co-factor in many of the essential enzymatic biochemical processes. Energy production cycle called the Krebs cycle; it plays an important role. Magnesium contributes as a vasodilator, anti-inflammatory, anticoagulant. It is used in a considerable amount in the mineralisation of bones. Almost 60% of Magnesium is stored in bones, and the rest is stored in the red blood cells, kidney.
Clinically, Magnesium deficiency or Hypomagnesemia is measured by a blood test or magnesium level in urine. But, despite being such a common problem, many physicians failed to acknowledge it because of lack of enough researches or maybe it isn’t easy to measure the exact level in the body.

Some common causes of magnesium deficiency are:

1. Decreased intake: High intake of processed food and prolonged fasting.
2. Malabsorption: Irritable bowel syndrome-like Crohn’s disease, frequent laxative use and diarrhoea.
3, Certain conditions like SIADH (a condition in which the body secretes too much of antidiuretic hormone),
4, Acute pancreatitis, Burns, lactation, diabetes, excessive sweating and alcoholism.
5. Medication that causes of depletion of stored Magnesium are antibiotics, antivirals, antiepileptics,
6. Uses of Cisplatin, corticosteroids, proton pump inhibitors and diuretics.

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Some common symptoms are :
1. Muscle twitching, cramps, spasm.
2.Tiredness, dysphagia.

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3. Irregular heartbeats.
4. Migraine headache.
5. Insomnia
6. Kidney stones
7. Weight gain
8. Anxiety
9.Autoimmune diseases
10. Ringing in the ears.

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Usually, the ideal dose is about 400mg/day. The important sources can be dietary sources like Almonds, nuts, seeds, spinach, pulses.
Other methods are magnesium ionic drops, magnesium oils for body massage and supplements. Oral supplements are available in bound form like Mg oxide, citrate, glutamate, glycinate, taurate and so on. But, supplementation should be used under a physician’s supervision.

Thanks for reading.

Blessings and much love to all πŸ’