8 Foods To Consume To Maintain Electrolyte Balance For Healthier Lifestyle

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maintain-electrolyte-balanc

Our body is composed of water and electrolytes that maintain peace and harmony in the body. We fail to recognize the importance of the same but even the slightest alterations in the levels of electrolytes in the body can affect the normal functioning of the body. It is thus important to maintain electrolyte balance all throughout.

There are several ways that help in balancing electrolytes naturally that you possibly didn’t even have any kind of ideas about. Irrespective of everything, it is important to ensure that you put in the conscious efforts to maintain a healthy balance of everything.

By the end of this article, you will have a better idea about everything there is to know about the treatment for electrolyte imbalance.

What is Electrolyte Imbalance?

Electrolyte-Imbalance
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As mentioned before, our body comprises of electrolytes that help maintain the cell gradient and promotes easier and better functioning of the body.

An electrolyte is predominantly a substance that promotes the conduction of electricity when it is dissolved in water. Majority of the major and primary functioning of the body is dependent on this specific functioning altogether.

There are often situations around us that result in causing an increase of even decrease in the levels of the electrolytes in the body from their normal levels; this phenomenon is what we term as electrolyte imbalance.

Often times, the electrolyte imbalance is often subjective to the water levels in the body as well.

Signs and Symptoms of Electrolyte Imbalance

Signs-and-Symptoms

Electrolyte imbalance can technically cause a lot of negative impacts on the body that we are not even aware of. All that being said, if you find yourself experiencing any or multiple of these signs and symptoms of a daily basis, it is definitely time to pay close attention to it.

Don’t take it for granted or feel it will go away because technically, it doesn’t if the necessary treatment isn’t administered on time.

Before we proceed along discussing the signs and symptoms of electrolyte imbalance, it is important we shed some light on the normal levels of some of the primary electrolytes that our body should have.

  • Calcium: 5–5.5 mEq/L
  • Potassium: 5–5.3 mEq/L
  • Magnesium: 1.5-2.5 mEq/L
  • Chloride: 97–107 mEq/L
  • Sodium: 136–145 mEq/L

If the levels exceed the normal levels of what it should be, chances are that the same will end up affecting one’s health for the worse.

Now, coming on to the signs and symptoms of the imbalance, we are going to be mentioning a few of them.

  • Constant muscle pains, spasms or twitches
  • Headaches
  • Feelings of anxiety
  • Insomnia
  • Fever
  • Restlessness
  • Irregular heartbeats
  • Shortness of breath
  • Issues with the digestive system
  • Bone disorders
  • Changes in the blood pressure levels
  • Fatigue
  • Numbness and feeling of pain around the joints
  • Dizziness especially when you are getting up

What Causes Electrolyte Imbalance?

Causes-Electrolyte

As we did mention before, the prospects of electrolyte imbalance can stem both from the heightened levels or even the decreased levels.

It goes without saying that if you are experiencing the signs and symptoms associated with this condition, chances are that your electrolyte balance is compromised. The best way to combat that is by knowing what is causing the problem in the first place.

Experts do believe that the major cause behind the electrolyte imbalance is caused because of the fluid imbalance in the body. The loss of body fluids is often considered as one of the most potent reasons behind this condition.

If you are profusely sweating or experiencing vomiting, diarrhea and such, chances are that the same will end up causing imbalances in the electrolyte levels in the body.

Apart from this, there are certain medications which are also responsible for causing electrolyte disorders as well. Diseases related to the kidney and its functioning further does have imposable impacts on one’s level of electrolyte in the body.

How To Recover From Electrolyte Imbalance?

Recover-From-Electrolyte

Our diet is how we maintain our electrolyte levels in the body. It goes without saying that what you eat is how your body reacts to the same. If you are suffering from improper electrolyte levels in the body, there are certain foods and habits that can definitely keep an eye out for you on the same.

Check Out These Foods to Maintain Electrolyte Balance in Body.

In order to help you cope with the shortcomings, we do have some ways to suggest on how to keep electrolytes balanced in the body.

1. Milk and Milk Products

Milk-and-milk

Milk is possibly one of the very best and most important ways to replenish your body with the depleted levels of calcium.

Nutritional facts and charts suggest that consuming just one glass of milk is enough to provide with around 300 mg of calcium. Alternatively, one cup of yogurt consists of 450 mg of calcium.

If you are indulging in a heavy workout regime, the best way to recover from that is by ensuring that you consume this post workout.

2. Chia Seeds

Chia-seeds

Not many people know or realize this but chia seeds are actually loaded with some of the essential electrolytes that are required by the body.

Apart from being loaded with omega-3 fatty acids that it is known for, it is also loaded with electrolytes like calcium and magnesium which play a crucial role in the functioning of our body.

Adding to that, chia seeds also do have a good proportion of fiber, protein and Vitamin C in it which further helps provide with sustained energy throughout the day.

3. Bananas

Bananas

Yet another one of the best ways for balancing electrolytes naturally is by consuming bananas. If your body is lacking the necessary levels of potassium, banana is most definitely the very best option to take a look into.

A medium sized banana contains around 422 mg of potassium. It is very important to maintain the correct balance in the levels of potassium in the body, mainly because of the fact that it is responsible for controlling the muscle and the blood pressure.

The lack of proper levels of potassium in the body has been associated with sub-optimal muscle function in the body. These often tend to make a good snack for you to grab on the go and eat following a rigorous workout regime.

4. Kale

Kale

Not many people are a big fan of it but kale is definitely one of the foods to consume to maintain electrolyte balance effectively.

Kale is not just filled with necessary nutrients; it is also quite filled with the important electrolytes that are much needed altogether.

It is important to ensure that you do consume it in controlled amount and not something that goes out of hand.

5. Coconut Water

Coconut-Water

Coconut water is yet another one of the amazing beverage that you can consume to treat electrolyte imbalance at home.

It is loaded with sodium and potassium as well which further helps in ensuring that it helps maintain the perfect balance of the electrolytes in the body. The water from a decent sized coconut contains around 600 mg of potassium and 252 mg of sodium in it.

Additionally, it is also a reserve for the natural sugars which further help boost the overall well being all the more.

6. Fruits and Vegetables

Fruits-and-vegetables

Fruits and vegetables are yet another amazing sources of electrolytes that helps in treating electrolyte imbalance.

If you have been experiencing completely whack levels of electrolytes, it is best suggested to ensure that you opt for healthier alternatives for this condition all the more.

Majority of the fruits and vegetables are loaded with beneficial nutrients in them which help maintain healthy and permissible levels of electrolytes in the body.

Some of the best sources of electrolytes from the fruits and veg that you can easily get include celery, apples, beet, oranges and sweet potatoes.

7. Watermelon

Watermelon

Watermelon is yet another one of the beneficial foods to maintain electrolyte balance effectively. It is also amazing for dealing with the conditions associated with the dehydration that many often tend to suffer from.

This fruit is quite beneficial to consume during the summer months with the peaking heat around. What this does is help in replenishing the water content but also the electrolyte requirements of the body.

Additionally, it has natural sugars and a good amount of potassium in it which is quite beneficial in helping attain better health all the more.

8. Avocado

Avocado

Avocado is yet another one of the effective and important foods that help replenish the necessary levels of electrolyte in the body.

It is best to get the much needed boost to the potassium levels in the body. A decent sized avocado consists of 975 mg of potassium in it. This is quite a lot more than what you get in for your health. It is quite amazing to consume 1/4th of an avocado post workout to restore the much needed electrolyte balance in the body.

Side Effects of Electrolyte Imbalance

effects-of-Electrolyte

When it comes to talking about balancing electrolytes naturally, it is very necessary to have a fair share of knowledge when it comes down to the importance of electrolytes.

All in all, if you are struggling through and through, know about some of the side effects of the condition as well.

Fatigue

The lack of proper levels of electrolytes in the body does have the potential to end up making you feel tired throughout the day.

The lack of stable levels of magnesium is the one considered the main problem behind the same. Magnesium is responsible for over 300 functions in our body. Owing to this, it is quite important and necessary to ensure that maintain proper levels of magnesium in the body.

Poor eating habits and an unhealthy diet is often one of the primary reasons behind the condition of hypomagnesemia.

Irregular Heartbeat

One of the primary reasons for treating electrolyte imbalance is mainly because of the fact that it results in the induction of irregular heartbeat in the body which can often prove fatal for a number of reasons all the more.

The lack of potassium in the body does have the potential to end up affecting one’s process of muscle contraction, thus causing issues with some of the primary functioning of the body.

Hypokalemia is often associated with the induction muscle weakness, muscular spasms, numbness and even slow heart rate.

Even the excess of potassium in the body has negative fatal impacts on the body. It is beneficial to ensure that you pay close attention to it to further avoid any kind of issues all the more.

Tingling sensation in fingers and feet

The lack of calcium in the body has been associated with the feeling of tingling sensation in the fingers and feet. A majority (almost 99%) of the calcium of the body is deposited in the bones. While this specific electrolyte does have important impacts in a number of processes in the body, the imbalance of this does have possible negative impacts on the body.

It is very important to keep a check on the levels of calcium in the body, mainly because of the fact that the same is responsible for the normal heart functions as well.

Tingling of feet is often the most common symptoms of lack of calcium in the body.

Poor circulation

Last but not the least on the list of side effects of electrolyte imbalance in the body is that it ends up contributing to poor circulation in and around the body.

Poor circulation or even the constant irritation in the skin is often caused because of the lack of correct levels of phosphate in the body.

The lack of proper circulation in the body does have the capability to hamper the overall functioning of the body smoothly.

If the situation persists, consult a doctor for the same and get the issue checked out for good.

How To Prevent Electrolyte Imbalance?

Prevent-Electrolyte

Your body’s electrolyte levels depend on not just the lifestyle you are leading but also on the diet that you are following. This is the reason why it is important to ensure that you consume foods that would actually help your overall well being.

In here, we are going to suggest some effective ways to prevent electrolyte imbalance.

  • Don’t over hydrate or dehydrate your body. Both of these scenarios can contribute to electrolyte imbalance in the body. The best way to combat that is by ensuring that you drink the optimal amount of water every single day. Try and ensure that the amount of water you are consuming doesn’t become too less and even if you end up losing it, try and replenish it with the necessary amount.
  • Post workout replenishment with an electrolyte rich drink is important to drink. Given the fact that you are sweating out so much, it is quite important to ensure that you consume enough to restore the levels that you have lost.
  • Drink only when you are thirsty. This helps ensure that you are not over hydrating your body.
  • Start consuming more fruits and vegetables in your daily diet

Given the fact that the electrolytes do play a very important role in your body function, it is necessary to maintain electrolyte balance in the body. It goes without saying that if you are consistently suffering from altered levels of electrolytes in the body, the same can negatively impact your well being. In here, we have highlighted some beneficial means to restore the electrolyte levels back in the body.