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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 May 28, 2020

                      How to Overcome Boredom

                      How to Overcome Boredom

                      Have you ever been bored? Restless? Fidgety? In need of some inspiration?

                      I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

                      If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

                      What is Boredom?

                      We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

                      You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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                      It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

                      If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

                      When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

                      Sometimes It’s Good to Be Bored

                      If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

                      Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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                      Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

                      In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

                      It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

                      Who knows, maybe ‘boredom’ is actually good for us?

                      Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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                      In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

                      3-Step Strategy to Overcome Boredom

                      1. Get Focused

                      Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

                      You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

                      Here are a few ideas:

                      • Spend some time in quiet contemplation considering what’s important to you.
                      • Start that creative project you’ve been talking about for the last few weeks.
                      • Brainstorm: think of some ideas for new innovative products or businesses.

                      2. Kill Procrastination

                      Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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                      So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

                      Here are some ideas:

                      • Do some exercise.
                      • Read a book.
                      • Learn something new.
                      • Call a friend.
                      • Get creative (draw, paint, sculpt, create music, write).
                      • Do a spring cleaning.
                      • Wash the car.
                      • Renovate the house.
                      • Re-arrange the furniture.
                      • Write your shopping list.
                      • Water the plants.
                      • Walk the dog.
                      • Sort out your mail & email.
                      • De-clutter (clear out that wardrobe).

                      3. Enjoy Boredom

                      If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

                      Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

                      So, take some time to relax. You never know, you might even like it.

                      Final Thoughts

                      Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

                      More Tips on Overcoming Boredom

                      Featured photo credit: Johnny Cohen via unsplash.com

                      Reference

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