Edema, or swelling of the legs, ankles, and feet, is a common problem that affects many people. Often associated with liver, kidney, heart problems or excessive sodium intake, there is a much more common cause that can be easily corrected: a dysfunction of the cellular mechanism called the sodium-potassium pump. Let's find out how this mechanism influences water retention in the body and how to quickly correct it with essential vitamins and minerals.
The sodium-potassium pump and water retention
The cells of the human body have millions of small pumps that regulate the entry and exit of fluids. The sodium-potassium pump is a protein that uses energy from the cell to release sodium ions (Na+) and bring in potassium ions (K+). This process is essential for maintaining fluid balance in and around cells. If this pump is not working properly, water accumulates outside the cells, leading to water retention, especially in the legs and ankles.
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Poor regulation of cellular fluids can be caused by high blood sugar. Indeed, excessive accumulation of sugar in the blood is directly linked to a process called glycation. This process occurs when sugar attaches to a protein, such as hemoglobin, preventing it from functioning properly. Glycated proteins block blood flow, causing fluid to leak out of blood vessels and contributing to swelling in the legs and feet.
Consequences of excess sugar on fluid retention
A high-sugar diet causes many side effects, including sodium retention and reduced sodium-potassium pump efficiency. As sodium retains water, this retention builds up in the lower extremities, exacerbating edema symptoms. In the long term, this situation can affect the nerves, causing numbness and tingling in the feet, a condition known as peripheral neuropathy. Although it is commonly seen in people with diabetes, even those who are not yet diabetic may experience similar symptoms due to excessive sugar consumption.
Key nutrients to correct edema
Fortunately, it is possible to correct these imbalances by increasing the intake of certain nutrients, particularly potassium, magnesium and vitamin B1.
Potassium: an essential mineral
Potassium is essential for the proper functioning of the sodium-potassium pump. However, it is difficult to consume the necessary amount through food alone. The average person needs 4,700 mg of potassium per day, a figure difficult to achieve with foods like bananas, which only provide 300 mg per fruit. Consuming 15 bananas a day would be necessary, but it would introduce too much sugar into the body. More suitable alternatives include avocados, salads or fruits like berries, which provide a greater amount of potassium without excess sugar.
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Magnesium: energy and muscular support
Magnesium is another vital mineral involved in the production of ATP, cellular energy. Insufficient magnesium intake can cause cramps and muscle fatigue. To maintain good magnesium levels, it is recommended to consume around 420 mg per day. Pumpkin seeds, sunflower seeds and green leafy vegetables are excellent sources of magnesium.
Vitamin B1: the ultimate solution
Vitamin B1, or thiamine, plays a crucial role in carbohydrate metabolism. It allows the body to convert carbohydrates into energy. A B1 deficiency prevents this conversion, leading to sugar buildup and worsening the glycation process. Excessive consumption of refined carbohydrates depletes B1 stores in the body, leading not only to circulation problems, but also to peripheral neuropathy, characterized by burning or numbness sensations in the feet.
Reduce sugar to maintain benefits
Even when increasing the intake of potassium, magnesium and vitamin B1, it is crucial to reduce the consumption of refined carbohydrates to prevent edema from returning. As long as these carbohydrates continue to be consumed, swelling and other symptoms will return. A balanced diet low in refined sugars is therefore the key to preventing edema and improving overall cell health.
Source: Dr. Eric Berg DC
