GUARD YOUR HEART

GUARD YOUR HEART A GUIDE TO A HEALTHY ELECTROLYTE BALANCE

// By Mpho Masenya

Did you know that a healthy adult’s heart beats approximately 115 000 times per day?

The heart is the hardest working muscle in the body, and as one of the most complex organs, it sustains the essence of life.

The heart pumps blood throughout the body via the circulatory system, providing oxygen and nutrients to the tissues and removing carbon dioxide and other waste. Within 19 days of conception, the cardiovascular system (heart and blood vessels) start to develop, and at around day 22, the heart gives that first life-confirming heartbeat.

Just as we have electricity conductors for the electricity running in our homes, the heart is reliant on electrolytes to sustain the organ’s electrical activity.

WHAT ARE ELECTROLYTES? Electrolytes are essential bodily minerals that have an electric charge, and that always need to

be kept in equilibrium. These electric charges are fundamental to several life-giving operations in the brain, nervous system, muscles (including the heart) and body tissues.

The primary electrolytes, each with an assigned function in your body, are sodium (Na), chloride (Cl), potassium (K), magnesium (Mg), calcium (Ca), bicarbonate (CaHO3) and phosphorus (P).

ELECTROLYTES & HEART HEALTH

When it comes to matters of the heart, electrolytes help to stimulate the muscle contractions and electrical impulses that keep your heart beating. Sodium has an impact on blood pressure, and is necessary for muscle and nerve function, while bicarbonate regulates heart function and chloride helps to balance the electrolytes. Potassium, magnesium and calcium enjoy an interdependent relationship, and are key to maintaining the heartbeat.

DID YOU KNOW?

The heart pumps 7 570 litres of blood every day. That’s approximately 2.7 litres a minute!

DID YOU KNOW?

It is estimated that the average South African consumes about 257 mg of magnesium a day, which is only 61% of the daily recommendation. The easiest way to reach the required amount is to increase the number of leafy greens on your plate.

THE HEARTBEAT TRIO

Potassium

Potassium is central to both cellular and electrical function. It regulates the heart and blood pressure; collaborates magnesium and calcium; controls the transportation of calcium throughout the body; is necessary for muscle contraction and relaxation; assists the nerve impulses with electric charges; and helps to balance other electrolytes.

A healthy adult should aim to consume about 3 500 to 4 700 mg

potassium from food daily. It can be found in foods like spinach, beetroot, avocado, legumes (e.g. chickpeas) and fish (sardines, tuna and salmon).

Magnesium

Magnesium is necessary for maintaining electrical activity in the heart and brain. It controls the relaxation of the heart; regulates potassium, calcium and sodium; prevents blood clot formation; and prevents the heart blood vessels from undergoing muscle spasms, which reduces the risk of heart attacks.

The recommended daily amount of magnesium for a healthy adult is 360 g for women and 400 g for men. Magnesium can be found in

a variety of foods, including dairy, fresh produce, nuts, kale, spinach, beans, legumes and dark chocolate

(80% - 100% cocoa).

Calcium

Calcium is mostly found in your bones and teeth, but also plays an essential role in regulating the contractions of the heart muscle.

The recommended daily amount of calcium for a healthy adult is 1 000 mg for women and 1 200 mg for men. Calcium is present in dairy, dairy alternatives (soya yoghurt and almond milk), fresh produce (kale and broccoli), beans and fortified foods and beverages.

ABSORB THE ADVANTAGES

Unfortunately, ensuring that you have a mineral-rich diet that meets all the recommended daily intakes is not always enough to keep your body in tip-top shape. Your gut needs to

absorb the minerals in order for you to really reap the benefits.

Potassium

*About 90% of potassium is absorbed from the small intestine, after which the surplus is eliminated through urine or perspiration. *After sweating heavily, you may need to replace your fluids with highpotassium beverages such as a cup of freshly squeezed orange juice or coconut water. *Caffeine and alcohol have a

diuretic effect, and will decrease the level of potassium in your

system. Be sure to replenish the lost electrolytes when enjoying a regular brew of coffee.

Magnesium

*Studies have shown that only 30 – 40 % of magnesium is absorbed within the gut, after which some is excreted through the kidneys. *Gastrointestinal disturbances such as chronic diarrhoea and celiac disease are large contributors to failed magnesium absorption. *Other culprits that affect absorption are genetically modified food and medications. *Stress, insomnia, fatigue and

high sugar intake can all lead to a magnesium depletion. Calcium

*Phytates and oxalates reduce the body’s ability to absorb calcium. *Food preparation methods like fermentation, sprouting or marinating in lemon juice or raw apple cider vinegar of kefir before cooking may reduce the load of phytates, which can enable calcium absorption. *Oxalates are found in spinach, beets, rice bran and rhubarb.

Calcium absorption can be encouraged by boiling and steaming these foods before consumption.

GUARD YOUR HEART

You can prevent an electrolyte imbalance by eating a healthy diet and drinking enough water. If your body struggles to absorb and retain electrolytes, consult with a healthcare professional before taking any additional supplements, especially if you already have existing heart or other chronic conditions.

“Above all else, guard your heart, for everything you do flows from it.”

This wise old proverb still rings true today. Balance your electrolytes by staying in tune with your heart’s health, boosting your nutrition, and staying on the move. There are plenty of apps and online websites that can help you to monitor your daily mineral and vitamin intake.

Visit www.myfooddata.com or download VitaNeed Vitamins and Minerals (Daily Need/Intake) to keep track and diarise your daily quantities.

September is Heart Awareness Month in South Africa, culminating in World Heart Day on 29 September 2021. Look out for updates about the day at www.worldheartfederation.org

ABOUT THE AUTHOR

Mpho Masenya is a writer, communicator and advocate for basic nutrition education and awareness for wellness and the prevention of disease. She completed her minor dissertation for her Executive MBA on strategy practices for behavioural changes to alleviate type 2 diabetes in South African women, thereafter advancing her technical knowledge on nutrition through Wageningen University.

SHOP THE RECOMMENDED PRODUCTS IN STORE, OR SCAN THE QR CODE TO BUY THEM ONLINE