Potassium by the Doctrine of the Golden Mean

Aristotle’s doctrine of the golden mean lauds the middle ground of two extremes: excess and deficiency. But not everyone follows this sage advice. And not all vitamins and minerals send clear signals of absence or excess. This week, we take a look at potassium, the third most abundant mineral in the body.

People, animals, and plants all depend on potassium for essential functions. Depleted soil requires potassium to be replaced with fertilizer. Young animals lacking potassium will quickly die. In people, there’s danger in either too much or too little potassium. But a healthy diet, including healthy drinks, is the best approach.

The American Heart Association recommends 3,400 milligrams (mg) of potassium per day for men and 2,600 mg per day for women. A typical banana provides about 400 mg. A cup of orange juice offers about 500 mg. A serving of broccoli has about 450 mg. A large baked potato can pack in 950 mg!

Potassium is like fuel to the electrical systems in the body – mostly in muscle cells, but also in bones, the liver, and red blood cells. It helps operate nerve signals and muscle contractions. Potassium also helps manage fluid levels and stabilize blood pressure. A deficiency can lead to muscle cramps and irregular heartbeat. Low potassium levels, especially when combined with high sodium intake, elevate the risk of hypertension.

An extensive body of research has shown that a potassium-rich diet has big benefits.

Lowering the risk of stroke is one of them. An Italian analysis of cohort studies involving nearly 250,000 adults found that “a 1,640 mg per day higher potassium intake was associated with a significant 21% lower risk of stroke.”

The U.S. National Institute of Health reports that higher potassium in the diet also reduces the incidence of kidney stones. “In a cohort of 45,619 men aged 40 to 75 years with no history of kidney stones, those with the highest potassium intakes (≥4,042 mg/day on average) had a 51% lower risk of kidney stones over 4 years of follow-up than those with the lowest intakes (≤2,895 mg/day).”

“Similarly, in over 90,000 women aged 34–59 who participated in the Nurses’ Health Study and had no history of kidney stones, those who consumed an average of over 4,099 mg of potassium per day had a 35% lower risk of kidney stones over a 12-year follow-up period than those who averaged less than 2,407 mg of potassium per day.”

There’s research suggesting that potassium supports bone health and helps lower the risk of developing type 2 diabetes.

It sounds so good. But can you get too much of a good thing? People with weak kidney function or taking certain medications need to be careful and consult with their doctors.

Who else needs to be careful?

Aristotle could not have imagined the number of soft drinks consumed by today’s society. The average American drinks 45 gallons (170 liters) of pop each year. Even at the average, that’s excessive amounts of glucose, fructose and caffeine robbing the body of potassium. There’s an established connection between too much soda and potassium deficiency.

Patients don’t always confess their excesses of soda and few physicians take the time to ask. Doctors can diagnose a potassium deficiency from blood work. But it is more difficult to measure potassium in muscle and bone cells.

The best recommendation is a healthy dose of common sense. Eat a balanced diet that is high in potassium and cut out the sugary drinks. Another piece of advice from Aristotle, “Good habits formed at youth make all the difference.”

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Anne Dover (nee Davies)

April 8, 1944 - July 30, 2023

Anne passed away peacefully in Kemptville on July 30th at the age of 79 years surrounded by love. Beloved wife of Edward (Billy), married 60 years in October 2022. Dear sister of Margaret. Loving mother of Andrea. Wonderful Nanna to Anne-Marie, S’ean (Alyssa) and Michael (Ellen). Great-Nanna to Colt. Anne was pre-deceased by her parent’s John and Ella Davies and by her greatgranddaughter Charlotte Anne.

Following Anne’s wishes cremation has taken place. Condolences/Tributes Hulse, Playfair & McGarry www.hpmcgarry.ca

613-258-2435

Mercer, Ian Christie

April 19, 1957 - July 30, 2023

Passed away swiftly at his home on Sunday, July 30, 2023, with a caring worker from Community Living North Grenville (CLNG) in attendance. Ian, in his 67th year, is survived by his beloved best friend Susy Filep in Kemptville, as well as her older sister Violet in Ottawa. Ian is also survived by his mother Helen Newell in Iberville, his eldest brother Keith in Ottawa, his twin sister Jennifer, and her husband Tim Parker in North Carolina, as well as his younger sister Pamela, and her husband Barry Walsh in Napierville. He is also survived by nieces and nephews, in Canada and the USA, as well as grandnieces. Born in Montreal, Ian moved to Kemptville in 1989. Being the caring and gentle soul that he was, Ian will surely be remembered fondly and warmly by all those who had the opportunity to know him or make his acquaintance. Ian was a light in this world and his big heart had a vast reach. He will surely be missed greatly by many. A service and celebration of his life will be held soon. Please go to the Facebook homepage of CLNG for further information and details.

A very special thanks to the dedicated and caring staff from CLNG for having given Ian the dignity he so greatly deserved and such excellent care these past three years. Donations to Community Living North Grenville non-profit organization gratefully accepted. Condolences/Tributes Hulse, Playfair & McGarry www.hpmcgarry.ca

613-258-2435

Aubin, Timothy Peter Francis

Peacefully at home surrounded by his family on Wednesday August 2, 2023. Tim Aubin owner of Aubin Farm, Spencerville age 70. Beloved husband of Roshan Virji. Loving Dad of Anisa (Grahame) Gardiner and Sarah (Lorne) Plooard. Cherished Grandpa of Chiara, Leo. Teresa-Marie and Catherine. Dear brother of Sally Patrick (John), Pene Aubin, step-son of Jill Aubin and step-brother of Michael Collis (Soo). Fondly remembered by many nieces and nephews. A Funeral Service was held at the St. James Anglican Church in Kemptville on Thursday August 3, 2023. Burial followed at South Gower Cemetery.

For those who wish donations in Memory of Tim may be made to the Aubin Family Charity Fund https://www.ocffco.ca/aubin-family-fund/ or the Ottawa Hospital Foundation. Arrangements entrusted to the Byers Funeral Home, South Mountain (613-989-3836). Online condolences may be made at www.byersfuneralhomeinc.com

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