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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

                      Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                      Last Updated on January 21, 2020

                      The Best Way to Create a Vision for the Life You Want

                      The Best Way to Create a Vision for the Life You Want

                      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                      your vision of where or who you want to be is the greatest asset you have

                        Why You Need a Vision

                        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                        How to Create Your Life Vision

                        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                        What Do You Want?

                        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                        Some tips to guide you:

                        • Remember to ask why you want certain things
                        • Think about what you want, not on what you don’t want.
                        • Give yourself permission to dream.
                        • Be creative. Consider ideas that you never thought possible.
                        • Focus on your wishes, not what others expect of you.

                        Some questions to start your exploration:

                        • What really matters to you in life? Not what should matter, what does matter.
                        • What would you like to have more of in your life?
                        • Set aside money for a moment; what do you want in your career?
                        • What are your secret passions and dreams?
                        • What would bring more joy and happiness into your life?
                        • What do you want your relationships to be like?
                        • What qualities would you like to develop?
                        • What are your values? What issues do you care about?
                        • What are your talents? What’s special about you?
                        • What would you most like to accomplish?
                        • What would legacy would you like to leave behind?

                        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                        What Would Your Best Life Look Like?

                        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                        A few prompts to get you started:

                        • What will you have accomplished already?
                        • How will you feel about yourself?
                        • What kind of people are in your life? How do you feel about them?
                        • What does your ideal day look like?
                        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                        • What would you be doing?
                        • Are you with another person, a group of people, or are you by yourself?
                        • How are you dressed?
                        • What’s your state of mind? Happy or sad? Contented or frustrated?
                        • What does your physical body look like? How do you feel about that?
                        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                        Plan Backwards

                        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                        • What’s the last thing that would’ve had to happen to achieve your best life?
                        • What’s the most important choice you would’ve had to make?
                        • What would you have needed to learn along the way?
                        • What important actions would you have had to take?
                        • What beliefs would you have needed to change?
                        • What habits or behaviors would you have had to cultivate?
                        • What type of support would you have had to enlist?
                        • How long will it have taken you to realize your best life?
                        • What steps or milestones would you have needed to reach along the way?

                        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                        Featured photo credit: Matt Noble via unsplash.com

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