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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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                      Last Updated on October 18, 2018

                      10 Benefits of Sleeping Naked You Probably Didn’t Know

                      10 Benefits of Sleeping Naked You Probably Didn’t Know

                      Sleeping is one of the most important things we do every night.

                      Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

                      So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

                      Here are some benefits of sleeping in the nude:

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                      Video Summary

                      1. It is easier.

                      When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

                      2. It forces you to be ready to go more often.

                      Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

                      3. It can make you feel happier and more free.

                      Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

                      4. Skin-on-skin contact is the best.

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                        If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

                        5. It could lead to better sleep.

                        Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

                        6. It can help your skin.

                        For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

                        7. It helps you regulate your cortisol.

                        Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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                        8. It balances your melatonin and growth hormone.

                        Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

                        9. It can keep your sex organs happier.

                        For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

                        10. Sleeping in the summer is more bearable.

                          Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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                          Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

                          Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

                          Sleep well with your naked body!

                          With these tips in mind, it’s time to start taking off your clothes at night!

                          Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

                          If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

                          Want to Feel More Energized Throughout the Day? Start With This

                          Reference

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