Liz - just focus on Moore's point that the potassium to sodium ratio needs to be 4:1.... that's the minimum. It's easy to take in sodium...you have to focus on getting enough potassium from food sources...even if you do eat a bushel of fruit and veggies. (BTW, cantelope is one of the best fruits for potassium and it's low in the glycemic index)
Michael Murray, N.D. says: It is critical to maintain potassium levels within the body. This can best be done by consuming foods rich in potassium and avoiding foods high in sodium. The daily intake of potassium should be at least 3 to 5 grams a day.
Most Americans have a potassium-to-sodium (K:Na) ratio of less than 1:2. This 1:2 ratio indicates people ingest twice as much sodium as potassium. Researchers recommend a ratio of 5:1 to maintain health
or 10 times higher than the average intake."
Here's the old potassium post from 6 years prior for the new readers:
" Lets Not Forget About Potassium "
Author: Jackie
Date: 03-09-04 09:03
Since Im always touting the benefits of magnesium
I want to emphasize strongly the importance of potassium.
The current Conference Room topic deals with the ultimate loss of potassium due to urinary wasting of both K and Mg. This is very important information and if you havent been to the CR, by all means go there and read this new topic entitled: The Aldosterone Connection - Breakthrough?
Note this recent exchange and also see the originating thread post by Hans
We all need to pay attention to our potassium stores and daily intake.
Author: Hans Larsen (---.gv.shawcable.net)
Date: 03-07-04 16:31
PC,
I think you are right on with the urinary K and Mg wasting. Right after an episode my urinary excretion of K was 2.4 g/day and that of magnesium 178 mg/day. However, 11 days after the end of an episode (1 day before the next episode) my daily K excretion was 3.7 g and the Mg excretion was 230 mg. Over the same period my blood level of Mg went from 0.94 mmol/L to 0.87 mmol/L while my blood level of K fell from 3.6 mmol/L to 3.5 mmol/L. I guess that it is possible that the intracellular levels were similarly affected.
Hans
Continuing my post
Salt depletes potassium. Hypokalemia will very definitely allow palpitations to occur and can even be the initiator of outright fibrillation. Adequate cellular magnesium stores are essential for potassium to do its job.
Since many people are eliminating the higher Glycemic index carbs they are likely also reducing potassium intake. Potatoes
.high in potassium, but also high on the GI scale. Oranges moderate GI but how many times do we eat an orange a day; or a banana higher still on the GI and almost as bad for reactive hypoglycemia as potato. And smaller appetites will not consume the 3 5 grams required.
Its been suggested that one easy source of potassium is the use of low sodium V-8 as an alternative to consuming huge amounts of vegetables for people with smaller appetites. It can be heated for a nice warm drink as well. Organic vegetable juice low salt, of course, would be even more ideal But, be a label reader for other ingredients
.or blend your own combo of fresh veggies or blend and then cook just a bit. However, one glass of V-8 may not be enough potassium.... read on....
Michael Murray, N.D. says: It is critical to maintain potassium levels within the body. This can best be done by consuming foods rich in potassium and avoiding foods high in sodium. The daily intake of potassium should be at least 3 to 5 grams a day.
Most Americans have a potassium-to-sodium (K:Na) ratio of less than 1:2. This 1:2 ratio indicates people ingest twice as much sodium as potassium. Researchers recommend a ratio of 5:1 to maintain health
or 10 times higher than the average intake."
Some of the potassium containing foods:
Asparagus ½ cup 165 mg. potassium
Avocado ½ 680
Carrot, raw 1 225
Corn ½ cup 136
Lima beans, cooked ½ cup - 581
Spinach, cooked ½ cup 292
Tomato, raw 1 med. 444
Apple 1 med 182
Apricots, dried ¼ cup 318
Banana 1 med 440
Cantaloupe ¼ melon 341
Peach 1 med 263
Strawberries ½ cup 122
Unprocessed meat
Chicken 3 oz. 350
Lamb, leg 3 oz 241
Roast beef 3 oz 224
Pork 3 oz 219
Cod 3 oz 345
Flounder 3 oz 498
Haddock 3 oz 297
Salmon 3 oz 378
Tuna, drained 3 oz 225
SIGNS OF POTASSIUM DEFICIENCY & SYMPTOMS
Muscle weakness
Fatigue
Mental confusion
Irritability
Weakness
Heart disturbances,
Nerve conduction problems
Problems with muscle contraction
-often seen in the elderly
Dietary deficiency is typically the cause too much sodium; low potassium. However, dietary deficiency is less common than that among people who regularly exercise and have higher potassium needs.
POTASSIUM LOSS FROM EXERCISE
The amount of potassium lost in sweat is quite significant, especially with prolonged exercise in a warm environment. Athletes or people who regularly exercise have higher potassium needs. Because up to 3 grams of potassium can be lost in one day by sweating, a daily intake of at least 4 grams of potassium is recommended for these individuals.
REPLACING POTASSIUM
Over 95% of the bodys potassium is in the cells. A potassium shortage results in lower levels of stored glycogen. Because exercising muscles uses up glycogen for energy, a potassium deficiency produces great fatigue and muscle weakness, the first signs of potassium deficiency.
Potassium supplements are available in forms of either potassium salts (chloride and bicarbonate) potassium bound to various mineral chelates (aspartate -a no-no for afibbers-, citrate, etc.) and food-based potassium sources.
Supplements are restricted to only 99 mg. per dose because of problems associated with high-dosage potassium salts; however, popular so-called salt substitutes such as NoSalt and Nu-Salt are potassium chloride and provide 530 mg of potassium in 1/6 of a teaspoon. Potassium supplements are also available by prescription in flavored formulas but can produce nausea, vomiting, diarrhea and ulcers when given at high-doses.
[we now recommend potassium gluconate powder by NOW brand available from Hans' webvitamin link]
Dr. Murray recommends only food sources or food-based supplements.
The estimated safe and adequate daily dietary intake of potassium set by the Committee on Recommended Daily Allowances is 1.9 grams to 5.6 grams. If diet does not meet body potassium requirements, supplementation is essential to good health. This statement is particularly true for the elderly, athletes, and people with high blood pressure.
SAFETY ISSUES
Most people can handle excess of potassium. The exception is people with kidney disease and they may experience heart disturbances and other consequences of potassium toxicity. Individuals with kidney disorders usually need to restrict potassium intake and follow the dietary recommendations of their physician. Supplements are contraindicated when using a number of prescription medications, including digitalis, potassium-sparing diuretics and the angiotensin-converting enzyme inhibitor class of blood pressure lowering drugs.
RESOURCE:
Encyclopedia of Nutritional Supplements
Michael T. Murray, ND.
PPP = PREVENT PALPITATIONS with POTASSIUM
Jackie