2024-08-06 17:26:22
Eglė Žekonytė, a family doctor at Vilnius “InMedica” clinic, explains how these trace elements are useful for the body and why it is extremely important to take care of their reserves in the warm season.
“During the summer, we are more active, we move more and we like to treat ourselves to the warmth of the sun. Naturally, because of this, we sweat more, and important microelements of the body are removed with sweat, among which are potassium and magnesium,” points out E. Žekonytė.
She also emphasizes that the loss of these elements is especially dangerous for young children and the elderly. Also for patients with chronic heart, kidney or endocrine diseases, taking certain medications, such as antihypertensives, diuretics, steroid drugs and others.
Why are these trace elements important?
Like other trace elements, magnesium and potassium participate in biochemical reactions occurring in the body and help maintain its smooth functioning. For example, potassium is essential for heart and muscle function, as well as fluid balance in the body.
“This element maintains normal heart rhythm, blood pressure, participates in the transmission of nerve impulses, is also important for muscle strength and regulates the flow of various substances into and out of cells,” says the family doctor.
Like potassium, magnesium is also important for heart, nervous system and muscle function. In addition, it is important for the development and strengthening of bones and teeth, regulates blood pressure and blood glucose levels.
“With a lack of these elements, patients often experience heart rhythm disorders, blood pressure can rise, muscle spasms and weakness appear. Tingling and numbness in the limbs can also be bothersome and you can feel general fatigue”, emphasizes E. Žekonytė.
How to reduce the loss of these elements?
It is clear that sweating during the summer is a necessary process for the body and it cannot be avoided. However, there are several ways to help reduce the risk of magnesium and potassium deficiency.
“First of all, you should consume enough water, preferably mineralized, avoid staying in the heat for a long time and do not overdo it during sports. On hot days, you should give up alcohol and try to drink as little coffee as possible. This is especially relevant for people with chronic diseases, children and the elderly,” says the family doctor.
It is also worth noting that summer is a great time to naturally replenish the reserves of substances needed by the body.
“For example, potassium is abundant in fruits and vegetables: especially dried fruits – raisins and apricots, as well as bananas, grapes, various berries, potatoes, spinach, broccoli, beans, avocados. In addition, soy or almond milk, yogurt, chicken and salmon contain a lot of potassium,” shares E. Žekonytė.
Magnesium is abundant in seeds, especially pumpkin, almonds and cashews, spinach, beans, soy milk, whole grains, salmon, yogurt, bananas and avocados.
Regular check-ups allow you to avoid health problems
It is important to remember that magnesium and potassium imbalances can occur at any time and are often not easily recognized, so the most reliable way to avoid them is a preventive check of reserves. It is worth knowing that both before and after potassium and magnesium tests are done, it is useful to consult your family doctor.
“The stocks of these trace elements should be checked at least once a year. This is especially relevant for patients using diuretics and other medications. “Also with certain diseases, such as digestive tract, kidney, some endocrine diseases, such as diabetes or Cushing’s syndrome”, notes the family doctor.
She also adds that the amount of these elements should be checked after a severe infectious disease, during which there is a lot of fever, vomiting or diarrhea. Only after determining the deficiency of elements and consulting with your doctor, should you start using food supplements – depending on how convenient it is for a person, they can be taken both together and separately, and it is best to do this during a meal.
“It is worth noting that in the event of a severe deficiency of these micronutrients, the family doctor can prescribe prescription drugs – higher doses, which should be taken strictly according to the doctor’s instructions, because an excessive amount of these micronutrients, especially potassium, is dangerous to health. When using food supplements in the form of tablets or powder, it is difficult to overdose them”, observes E. Žekonytė.
Restoring the balance of magnesium and potassium can take a very individual time, usually 1-2 months are enough. However, there are cases when this process lasts a little longer, for example, in elderly people.
2024-08-06 17:26:22