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Farewell to Feeling of Powerless and Drowsiness: You Need Potassium.

Farewell to Feeling of Powerless and Drowsiness: You Need Potassium.

There are loads of reasons to ensure that you consume enough potassium daily. Firstly, potassium is key for efficient muscular tissue functionality. Potassium also maintains electrolyte and fluid balance and is the third highest mineral level in the body. It is required for the adequate functioning of the kidneys, heart, and the brain.

Potassium has a role in keeping the body hydrated and supports cellular function along with sodium. When potassium levels lower, the result will have severe effects.

The main causes of low potassium include diarrhea, dehydration and taking too many laxatives. Some medication affecting potassium levels in the in the body are ‘diuretics’, commonly known as water pills.

Low potassium symptoms are undesirable even though they may be mild or vague. These are usually symptoms of tiredness and weakness. Then there are also arm or leg cramps that can cause a tingling numbness, making arm or leg movement feel like a paralysis.

Other signs are stomach cramps, bloating, nausea and vomiting. Then there is constipation, heart palpitations, passing urine too often or feeling thirsty all the time. Low blood pressure can lead to fainting and mental issues like depression, delirium, psychosis, hallucinations, irritation and confusion.

It is common to hear all about what we should eat less of. This time it is all about what you need more of to protect bones, muscles and your heart. That is POTASSIUM!

What Does Potassium Do to Us?

Relaxes blood vessels

Potassium relaxes blood vessels, this decreases the risk of a stroke and reduces blood pressure. It offsets damaging high sodium effects like salt making the blood vessels less stiff, helping sodium to excrete.

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Keeps the bones strong

Foods that are rich in potassium produce alkali, and this maintains a balance of the acid base in the body, keeping the bones strong.

Facilitates muscular functions

Muscles need potassium for contraction and communication between muscles and nerves, together with full muscular function. Muscles are everywhere in the body, the arms, the legs as well as the digestive and respiratory tracts. Meaning that a diet that is low in potassium may result in digestive troubles and fatigue.

Consume fruits and vegetables for more potassium

Let us examine the best foods to level potassium intake in the body. The recommended intake per day should be 4,700 milligrammes.

Fruit has a high potassium level. The banana is the most well known. Others are dried fruit, apples, peaches, and oranges, followed by almost every other kind of fruit. Try three servings a day, fresh, dried or in a juice.

Veggies have a high potassium level with leafy greens leading along with acorn squash and sweet potatoes. Other vegetables also contribute. Four servings daily will help, so two servings for afternoon and evening meals, a cup of raw and half-cooked. Beans, nuts, and lentils contain significant potassium levels.

Top 10 potassium-rich foods

Avocado: One full avocado has 1,067 milligrams

    Researchers found that people who ate avocados tend to have healthier diets overall, as well as an increased nutrient intake and are less likely to develop metabolic syndrome [1] .

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    Acorn Squash: One cupful has 896 milligrams

      Acorn squash has high levels of antioxidants that fight and prevent various types of cancer [2] including skin, lung, breast and prostate cancer.

      Spinach: One cupful of cooked spinach has 839 milligrams

        Spinach is rich in potassium and scientific research indicates it has agents that are cancer fighting [3].

        Sweet Potato: One huge potato has 855 milligrams

          Sweet potatoes are dense in nutrients and rich in potassium. They are high in vitamin C, beta-carotene, and vitamin B6. In addition, the latest research indicates that they may be helpful in treating peptic ulcers [4]) .

          Wild-Caught Salmon: 772 miligrams per half a fillet

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            It has a load of omega-3 fatty acids that decrease the risk of strokes [5] and heart disease. These reduce depression symptoms as well as joint pain, skin ailments, and high blood pressure.

            Dried Apricots: Half a cup has 756 miligrams

              Dried apricots are easy and quick to pop up potassium levels. Studies have stated [6] that people consuming dried fruits have healthier diets with more nutrients and a lower body weight. Dried apricots are a potassium-rich choice of snacks.

              Pomegranate: One full pomegranate has 667 miligrams

                Pomegranates are awesome fruits for potassium intake. They also have load of fiber, vitamin K and vitamin C, amongst various other nutrients.

                Coconut Water: One cupful has 600 miligrams

                  Coconut water is a beverage high in electrolytes like potassium. It has been used in an emergency for hydration [7].

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                  White Beans: Half a cup has 502 miligrams

                    White beans contain a significant amount of potassium per serving and are high in fiber. High-fiber diets reduce the risk [8] of diabetes.

                    Banana: One large banana has 487 miligrams

                      The most well-known potassium source is also high in carbs and sugar. A good source of energy before a workout, bananas are rich in nutrients, helps to repair muscles and balance the retention of water.

                      Featured photo credit: Mercola via articles.mercola.com

                      Reference

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                      Nena Tenacity

                      Screenwriter ∕ Filmmaker

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                      Last Updated on February 15, 2019

                      Why Is Goal Setting Important to a Truly Fulfilling Life?

                      Why Is Goal Setting Important to a Truly Fulfilling Life?

                      In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

                      And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

                      Why is goal setting important?

                      1. Your needs and desire will be fulfilled.

                      Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

                      For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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                      Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

                      After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

                      So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

                      2. You’ll find out what truly motivates you

                      The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

                      The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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                      We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

                      What we think we want will rarely provide us with what we actually need.

                      3. Your state of mind will be a lot healthier

                      We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

                      Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

                      But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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                      What you truly want and need

                      Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

                      Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

                      Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

                      When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

                      Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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                      Nobody needs a mansion or a sport’s car but we all need love.

                      Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

                      Nobody needs to be famous but we all need peace, calm, balance and happiness.

                      The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

                      It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

                      Now all you have to do is see past the fraud and deception and find the right path.

                      Featured photo credit: Unsplash via unsplash.com

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