When you follow strictly the eating cycle in the previous section, you are performing what is known as intermittent fasting. Intermittent fasting is a method of eating in which you cycle between periods of eating and fasting. When you fast, your body can lose electrolytes (minerals) through urine and sweat. So, it’s important to make sure you are replenishing them by consuming foods or supplements that are high in electrolytes.
Some of the key Minerals are:
WHAT ARE ELECTROLYTES?
Electrolytes are electrically charged minerals that have various functions in the body.
- They allow the muscles to contract and relax;
- They allow the nervous system to communicate, and much more.
The electrolytes you need:
Potassium: The human body needs potassium for many important functions, including maintaining proper heart function, muscle and nerve function, and regulating blood pressure. Potassium is considered an electrolyte, which means it helps to balance fluids in the body. The recommended daily intake of potassium for adults is about 4700 mg per day. However, it’s important to speak with a healthcare professional before making any significant changes to your potassium intake, especially if you have a medical condition or take certain medications.
Vegetables are high in potassium.
Magnesium: Magnesium is an essential mineral that plays a crucial role in many bodily functions, including maintaining normal muscle and nerve function, regulating heart rhythm, and supporting a healthy immune system. The recommended daily intake of magnesium varies depending on age, gender, and other factors, but generally, adults should aim to consume around 400-420 mg for men and 310-320 mg for women.
Magnesium can be found in a variety of foods including leafy green vegetables and legumes. If a person is not able to get enough magnesium from their diet, they can also take supplements. However, it is always better to get nutrients from food sources and consulting with a physician before taking any supplement.
Calcium: Calcium is an essential mineral that plays a vital role in many bodily functions, including the development and maintenance of strong bones and teeth, blood clotting, muscle function, and nerve function. The human body needs a certain amount of calcium to maintain optimal health.
The recommended daily intake of calcium for adults is about 1000-1300 mg/day, depending on age and sex. Most people should aim for 1000mg daily and men and women over 50 should aim for 1300mg.
Good sources of calcium include leafy green vegetables (such as broccoli, kale, and spinach), and fish with edible bones (such as sardines and salmon). If a person is unable to meet their daily requirements through diet alone, a calcium supplement may be recommended by a healthcare professional.
Sodium: The human body needs a certain amount of sodium to function properly. Sodium helps regulate the balance of fluids in the body, helps transmit nerve impulses, and helps muscles contract and relax. The recommended daily intake of sodium for adults is about 2,300 milligrams (mg) per day, which is about one teaspoon of salt.
Phosphorus: Phosphorus is an essential mineral that is needed by the body for various functions, including:
a. Building and maintaining strong bones and teeth
b. Helping cells to produce energy
c. Assisting in the proper functioning of the heart, kidneys, and nervous system
d. Helping to balance pH levels in the body
e. Playing a role in the metabolism of protein and other nutrients
The recommended daily intake of phosphorus for adults is 700 mg per day. Good dietary sources of phosphorus include meat, fish, and poultry
However, excessive intake of phosphorus can lead to health problems, such as hardening of the arteries, kidney damage, and bone disease.
Chloride: Chloride is an electrolyte that plays an important role in maintaining the balance of fluids in the body. It is the negatively charged component of salt (sodium chloride), and is found in many foods and is also produced by the body. Some of the main functions of chloride in the body include:
a. Regulating blood volume and blood pressure: Chloride works with other electrolytes such as sodium and potassium to help maintain the proper balance of fluids in the body.
b. Maintaining the acid-base balance: Chloride combines with hydrogen ions to form hydrochloric acid, which is important for digesting food and neutralizing stomach acid.
c. Helping muscles and nerves function properly: Chloride is necessary for muscle and nerve function, and it helps to transmit nerve impulses.
The daily recommended intake for chloride is 2.3 gms for adult males and females.
Chloride is found in many foods, including salt, seaweed, tomatoes, lettuce, celery, and olives. Chloride is also found in many processed foods, so it’s important to be mindful of your overall salt intake if you are trying to meet your chloride needs through diet alone.
ELECTROLYTES MIXTURE AND PREPARATION
Body electrolytes mixture refers to the combination of various electrolytes present in the body, including:
- Sodium (Na+) – helps regulate fluid balance and nerve impulses
- Potassium (K+) – helps regulate muscle contractions and heart function
- Chloride (Cl-) – helps maintain acid-base balance and aids in the formation of digestive fluids
- Calcium (Ca2+) – important for muscle contractions, nerve impulses, and bone health
- Magnesium (Mg2+) – involved in muscle and nerve function, energy metabolism, and DNA synthesis
- Phosphorus (P+) – important for bone health, energy metabolism, and DNA synthesis
- Bicarbonate (HCO3-) – helps maintain acid-base balance in the body.
These electrolytes work together to maintain the balance of fluids and minerals in the body and are essential for maintaining overall health and well-being.
HOW TO MAKE YOUR ELECTROLYTES SHAKE OR DRINK AT HOME.
- Items Needed
1. Apple Cider Vinegar
1 Big Bottle (2 spoons per day) will last for a month.
1 needed per day
One Cup per day
4. Himalayan Salt
One bottle (@1/4 teaspoon /day will last 2 months)
5.Lime or Lemon Juice
Get a bucket of fresh lime or lemon and squeeze to make enough juice needed for some days.
Peel one Avocado and extract the flesh part into a clean bowl.
Add 1 cup of berries to the bowl with ¼ teaspoon Himalayan salt.
Transfer the bowl content (Avocado+ berries +Himalayan) into a blender and add 100ml of Lime or Lemon Juice in addition to 2 spoons of Apple Cider Vinegar.
Then finally add 500 ml of water and blend the entire mixture properly.
Store in a Bottle of choice and drink throughout the day.