Maintaining a Healthy Potassium and Sodium Balance

Maintaining a Healthy Potassium and Sodium Balance
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Why These Minerals Essential

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Both sodium and potassium are minerals which the body needs to function properly. Sodium is used to maintain water balance and blood pH levels. It also plays a role in stomach, nerve and muscle function. Rarely do people have a sodium deficiency; in fact, most people consume too much of this mineral. A high level of sodium in the body usually results in water retention and high blood pressure, and can lead to liver or kidney disease.

On the other hand, few people get enough potassium in their diet, making the key to a healthy potassium and sodium balance the consumption of more food sources of potassium. This mineral is necessary for the nervous system to function properly, for a stable heart rhythm and blood pressure, for proper muscle contraction, and to regulate nutrients coming within the cell membrane. Adequate levels are linked to the prevention of strokes, hypertension and heart disease. Although potassium is found in most foods in their natural form, many people are deficient because their daily salt intake is so high, which drives up the need for more potassium. Signs of a deficiency include skin problems, such as acne and very dry skin, chills, constipation, depression, water retention, nervousness and low blood pressure.

How They Work Together

These two minerals act as a pair. They are involved with one another at the cellular level, regulating the transfer of nutrients into the cell and waste to the outside of the cell through the cell membrane. Their balance is so critical for healthy cells, and therefore a healthy body, that a third of all energy in the body is devoted to maintaining their balance.

Together they form the sodium-potassium pump. Positive sodium ions, which exist in high concentrations on the outside, are drawn by the negative potassium ions, highly concentrated within the cell. The charge between the two minerals works like a magnet, potassium and sodium attract one another, therefore creating an electrochemical gradient called membrane potential. Membrane potential is necessary for the heart to function properly, for nerve impulse transmission, and muscle contraction.

When there is an imbalance of sodium to potassium, the pump has to work harder to keep the sodium ions from entering the cell. Still, an excess of sodium finds its way inside, along with excess fluid, which causes a drop in blood pressure.

The same magnetic drive between potassium and sodium creates nerve impulses, allowing for proper nerve impulse transmission. The nerve cells stimulate muscle contraction. When there is a potassium and sodium balance, cells, nerves and muscles can all function smoothly. With an imbalance, which is almost always due to both an excess of sodium, and a deficiency of potassium, a set of reactions occurs leading to high blood pressure and unnecessary strain on blood vessels, the heart and the kidneys. Research has shown that there is a direct link between chronic levels of low potassium and kidney disease, lung disorders, hypertension and stroke.

The Correct Ratio

For equilibrium between these two minerals, it is recommended to consume from two to five times as much potassium as sodium. In a traditional western diet, the exact opposite is often the case; people tend to ingest twice the amount of sodium as potassium, every day. This imbalance could be a major factor in the high prevalence of high blood pressure and heart disease, the number one cause of death in America today.

The American Heart Association recommends a maximum daily intake of sodium to be 2300 milligrams, although the body only requires about 500 milligrams. The average diet includes from 10,000 to 12,000 milligrams. The recommended daily amount of potassium is between 2,000 and 5,000 milligrams, although factors such as a high sodium diet, or the use of diuretics, increase the need for potassium.

Both minerals are present in almost all natural foods. Processed foods are high in sodium, and typically very low in potassium. Good sources of potassium include bananas, avocados, dried fruit, nuts, potatoes, spinach, lima beans, garlic and yogurt. The best way to maintain a healthy potassium and sodium balance is to eat a diet based on whole, natural foods.

Sources:

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).

Minton, Barbara. “Balance Sodium with Potassium for Good Health.” (Natural News.com, October, 2008).

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