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Yahoo
3 hours ago
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The #1 Anti-Inflammatory Plant-Based Protein, According to Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPTKey Points Lentils are rich in plant-based protein and antioxidants. Increasing your intake of plant-based protein and fiber can support heart health. There are many ways to enjoy lentils, such as in stews, on top of salads or even in a and protein-rich foods both are getting their time in the spotlight—and for good reason. If you're looking to eat a little bit better and nourish your body, it's important to eat both. Fortunately, some plant proteins do double duty by fighting inflammation while also giving us a protein boost. While plenty of plant proteins can fit into an anti-inflammatory diet, one stands out among the competition (drumroll, please) ... and that is lentils. Katherine Brooking, M.S., RD, notes, 'The fiber, antioxidants, essential nutrients and blood sugar–balancing benefits of lentils are powerful allies in reducing chronic inflammation.' All beans and legumes are great choices, but here we dive into the science and talk to registered dietitians to explain why we love lentils so much and delicious ways to enjoy them. Why We Love Lentils 1. Packed with Protein A half-cup of cooked lentils provides an impressive 9 grams of protein. 'Lentils are a fantastic protein source—especially when paired with whole grains, offering a complete protein alternative to meat,' says Brooking. Protein is a nutrient that helps us feel satisfied after a meal because it takes longer to digest. While animal proteins are typically higher in protein per serving, lentils still deliver a solid amount. Plus, they offer other nutrients, like fiber and antioxidant-rich compounds. Though most omnivores get enough protein, it can be harder for vegetarians and vegans without careful planning. The good news? Lentils and other legumes are a simple and nutrient-packed way to meet your needs. 2. Rich in Antioxidants In addition to their protein content, lentils also help to fight inflammation because of their antioxidant properties. In fact, research has found that nutrient-rich lentils can help reduce oxidative stress and protect our immune system. Lentils are also higher in polyphenols—compounds with antioxidant and anti-inflammatory properties—than other plant-based proteins like green peas, chickpeas and peanuts. These polyphenols may help protect against certain chronic conditions, such as cardiovascular disease and diabetes. 3. High in Fiber Kelly Jones, M.S., RD, CSSD, a registered dietitian and sports nutritionist, points out, 'Plant-based proteins offer different nutrients than animal-based proteins, with fiber being a standout benefit. Like protein, fiber promotes feelings of satiety and better blood sugar responses to meals, but it also supports gut microbiome health.' A half-cup of cooked lentils delivers 8 grams of fiber, which is a big chunk of your daily recommended intake. Since most people aren't eating enough fiber, adding lentils to your diet is an easy way to help reach your fiber goals. Beyond supporting gut health, a high-fiber diet is also linked with lower levels of inflammation. 4. Heart Healthy Eating more lentils is great for your heart—they provide fiber, which supports cardiovascular health, along with other important nutrients like magnesium and potassium. Jones adds, 'A study found that replacing animal protein with just ¼ cup of pulses, like lentils, each day was able to both increase fiber and reduce cholesterol.' The researchers found that replacing protein foods (e.g., animal proteins, soy, nuts) and refined grains throughout the week with 1.5 to 2 cups of beans and legumes would help increase people's intake of iron, fiber, potassium and magnesium while helping lower cholesterol.'Lentils are also high in folate, a B vitamin essential for lowering homocysteine—an amino acid that, when elevated, may contribute to artery damage and increased cardiovascular risk,' shares Brooking. Lentils contain almost half your Daily Value of folate in one serving. 5. Affordable Protein foods can get expensive, and plant-based meat replacements are pricey too. But beans and lentils remain affordable, despite increases in food prices over the past few years. You can find dried or canned lentils for just a couple of dollars, bringing the cost per serving well below $1. That's a pretty good nutrition bang for your buck! 5 Ways to Enjoy Lentils Luckily, lentils are just as versatile as they are nutritious. Lentils come in many varieties including green, brown, red, beluga and French green lentils. They all have slightly different tastes and textures, so experiment to find your favorite. Brooking loves them in salads, soups, and even baked goods, like brownies, to get a flavor, texture and nutrition boost in various dishes. For beginners or people who aren't lentil fans (yet!), Jones recommends starting small, 'mixing lentils with your favorite ground animal proteins or grain dishes to benefit from their nutrients while getting to know their flavor and texture.' You can also try lentils: As a main dish: Many hearty dinners star lentils as a stew or other entree. Adding vegetables, or even another protein, and plenty of flavors makes lentils adaptable and filling in curries and stews. This One-Pot Lentils & Rice with Spinach is a complete meal balanced with carbs, vegetables and protein, and with easy cleanup. Atop a salad: A salad isn't a meal without a protein source—and lentils are an excellent ingredient to add. Throw them on top of your favorite greens or try them in this sweet and savory Roasted Squash & Lentil Kale Salad. Simmered in soup: Lentil soup is a cozy bowl of goodness that's delicious and packed with nutrition. We recommend this One-Pot Lentil & Vegetable Soup with Parmesan the next time you make a pot. Blended in a smoothie: If you're out of protein powder or looking for a more affordable protein boost, try whipping up your smoothie with some lentils. In this Chocolate-Banana Protein Smoothie, their flavor is masked with cocoa powder and sweetness from the banana. Our Expert Take We love lentils for many reasons—they give us protein, fiber, vitamins, minerals and antioxidants, all in a budget-friendly and tasty package. They work in soups, stews and salads and may even surprise you in a lentils top our list of anti-inflammatory plant-proteins, variety is key. 'The best way to consume an anti-inflammatory diet is to focus on including more whole plant foods and fatty fish. Not only lentils and other pulses, but vegetables, fruits, whole grains, nuts and seeds,' encourages Jones. Read the original article on EATINGWELL
Yahoo
2 days ago
- Health
- Yahoo
Sourdough vs. Whole-Wheat Bread: A Gastroenterologist Shares Which Is Better for Your Gut
Reviewed by Dietitian Katey Davidson, RD, CPTKey Points Sourdough bread and whole-wheat bread are both nutritious options, depending on your health goals. Choose breads that are minimally processed and low in added sugars. Pair these breads with healthy fats and other wholesome ingredients to support better is arguably one of humanity's greatest culinary accomplishments. But picking the 'best' bread for your health—particularly for your gut—can be tricky territory. Between sourdough's tangy allure and whole-wheat bread's fiber-heavy reputation, the bread aisle can feel like a battleground of choices. We spoke with Will Bulsiewicz, M.D., MSCI, a gastroenterologist, to help us break down the doughy details for you. This article dives into the gut-health benefits of sourdough and whole-wheat bread, backed by expert insight, so you can make an informed (and tasty) choice for your next slice. Benefits of Sourdough Bread for Gut Health Sourdough bread isn't just a trendy item on brunch menus. It offers some real, scientifically backed perks for your gut. It's one of the oldest types of bread, dating back to around 2000 B.C., when the ancient Egyptians first used it. It was likely discovered by accident when wild yeast landed on dough left out in the open, causing it to ferment and develop sourdough's signature flavor and texture. At the time, people didn't realize that sourdough had health benefits, too. Here's why your microbiome might give it two thumbs-up. It's a Source of Friendly Bacteria The key to sourdough is the starter—a mix of flour and water where natural yeast and beneficial bacteria grow. Some of the bacteria in sourdough, called lactic acid bacteria, are considered probiotics and may support gut health. 'Traditional sourdough can be great for gut health, thanks to the fermentation process,' explains Bulsiewicz. 'The natural bacteria and yeasts transform the bread—making it easier to digest with a lower glycemic index, more bioavailable nutrients, less pesticides and antinutrients and a punch of acidic flavor. The end product is both delicious and nutritious.' May Be Easier to Digest Than Other Breads If bread normally leaves you bloated, sourdough might be your gut-friendly hero. Its fermentation process breaks down gluten and other hard-to-digest compounds, making it gentler on the stomach. In fact, some gastroenterologists recommend sourdough as a better alternative for individuals with irritable bowel syndrome (IBS) or mild gluten sensitivity—though those with celiac disease should avoid it. One reason sourdough is easier to digest is that it contains lower levels of fructans, a type of carbohydrate that can cause problems for people with IBS. Compared to regular wheat breads, sourdough's fermentation process significantly reduces these compounds, helping to ease digestion. Bulsiewicz cautions that not all sourdough breads are created equal. 'Many store-bought versions skip the fermentation process altogether and are loaded with the same high-risk ingredients as other commercial breads. If you've got the time, try making sourdough at home. It's easier than it looks, and the best part is, you're in full control of the ingredients.' Alternatively, visit a local bakery that focuses on fresh, high-quality ingredients. Packed with Nutrients Your Gut Loves Fermentation doesn't just make sourdough tastier—it makes it more nutritious, too. Key minerals like zinc, magnesium and iron become more bioavailable, meaning your body can absorb them more easily. These nutrients are important for a well-functioning gut, as they support various aspects of gut health. For example, magnesium may be linked to better gut microbial diversity while reducing potentially harmful bacteria like Enterobacteriaceae. Benefits of Whole-Wheat Bread for Gut Health Whole-wheat bread might not have the same trendy charm as sourdough, but it's a nutritional powerhouse in its own right. Here's why it's still a strong contender for your gut health. A Source of Fiber to Fuel Your Gut Microbiome Fiber is like a buffet for the healthy bacteria in your gut. Whole-wheat bread is a natural source of insoluble fiber, which helps maintain regular digestion and feed beneficial gut bacteria. Many gastroenterologists stress the importance of fiber as a foundational element for gut health, and whole-wheat bread delivers it in spades. 'Whole-wheat bread can be beneficial for your gut, especially when it's made with whole grains that are high in fiber. Fiber is fuel for your gut microbes, helping them produce short-chain fatty acids that reduce inflammation and support overall health,' explains Bulsiewicz. Helps Maintain Regular Digestion Because it's packed with fiber, whole-wheat bread supports a more regular digestive routine. If you're prone to constipation or irregular bowel movements, the fiber in whole-wheat bread acts like a gentle broom, sweeping waste through your digestive tract. It's good news for anyone looking to reduce digestive discomfort. A Source of Important Nutrients Whole-wheat bread doesn't just benefit your gut—it supports your overall health, too. Fortified varieties contain B vitamins, which play key roles in energy production and metabolic function, along with minerals like iron. While these nutrients don't all directly impact gut health, they are important for overall health. Low in Added Sugars True whole-wheat bread is minimally processed and often doesn't include the added sugars and artificial ingredients that may negatively impact gut health. When purchasing whole-wheat bread, look for options labeled '100% whole grain' or '100% whole wheat,' as some breads marketed as 'wheat' are mostly refined flour in disguise. 'Not all whole-wheat breads are created equal,' Bulsiewicz warns. 'A lot of what you'll find on supermarket shelves is actually highly processed and loaded with additives and hidden sugars that can do more harm than good.' Limiting added sugars is linked to many health benefits, while consuming excess added sugars may negatively impact heart health. The Final Verdict So, which is better for your gut health: sourdough bread or whole-wheat bread? The truth is, it depends on your individual needs and preferences. Both have distinct gut-friendly benefits. Bulsiewicz shares his personal preference: 'I'll take a properly fermented sourdough from good, organic flour every day of the week. That's my top choice among breads. But a well-made, minimally processed whole-wheat bread that's high in fiber can also be a great option. What matters most isn't whether it says 'sourdough' or 'whole wheat' on the label—it's what's actually in the bread.' For ultimate gut health, you don't have to choose one over the other. Consider alternating between the two or even combining them into one diet by incorporating sourdough for breakfast and a hearty whole-wheat sandwich for lunch. Variety keeps your gut microbiome diverse and happy. Additional Tips for Gut Health Bread is just one piece of the puzzle when it comes to a healthy gut. 'Bread doesn't need to be demonized,' reminds Bulsiewicz. 'It can be part of a balanced, gut-friendly diet. It's not about being perfect, it's about making better choices. No matter what kind of bread you prefer, I always recommend looking for ones with simple ingredients, low added sugar and a good amount of fiber.' He also offers a practical tip: 'Pair your bread with a healthy fat like avocado. It's delicious and it helps smooth out your blood sugar response.' Here are some other tips to support your gut health: Eat More Fermented Foods: Include items like yogurt, kefir, sauerkraut, kimchi and miso in your diet to add even more probiotics. Stay Hydrated: Water helps move fiber through your digestive tract effectively. Exercise Regularly: Physical activity supports healthy digestion. Our Expert Take When it comes to gut health, both sourdough and whole-wheat bread have earned their rightful place at the table. Sourdough's fermentation process gives it unique digestibility and nutrient boosts, while whole-wheat bread's fiber content is great for microbiome support. The best choice depends on your personal gut-health goals and dietary needs. But remember, the ultimate key to gut health lies in a balanced diet, regular exercise and keeping your stress levels in check. Now, go ahead and toast (literally) to your health with your bread of choice! Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
6 Surprising Foods That Could Dehydrate You, According to Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPTStaying hydrated supports key functions, such as temperature regulation and digestion. Besides salty foods, other foods can also dehydrate you, such as spicy foods and sugary treats. Instead of avoiding them altogether, pair dehydrating foods with water or water-rich makes up 65% of the human body and is crucial for supporting many bodily functions, including temperature regulation, digestion, energy levels, waste removal and nutrient transport—just to name a few. When you're dehydrated, your body has to work harder to function normally, which can lead to symptoms like fatigue, headaches, dizziness, dry mouth, confusion and dark-colored urine. Chronic dehydration can lead to more serious problems, such as kidney stones and heart complications. 'Hydration helps keep blood at the right viscosity, making it easier for the heart to pump efficiently,' explains Michelle Routhenstein, M.S., RD, CDCES, CDN, a cardiology dietitian and heart-health expert at Entirely Nourished. 'This reduces strain on the cardiovascular system and helps to lower the risk of high blood pressure and heart complications,' she adds. While you may be aware that eating salty foods can lead to dehydration, you may not know that other foods can also be problematic. Below, we asked experts to share the surprising foods that dehydrate you. While spicy foods don't directly cause dehydration, they can contribute to fluid loss through sweat. The compound responsible is capsaicin—the active ingredient in chile peppers that gives them their distinctive heat. Capsaicin activates receptors in the mouth and throat that make the body feel hot, causing you to sweat. It may also temporarily boost metabolism, raising body temperature further and promote additional fluid loss. Although not technically a food, energy drinks can contribute to dehydration. Energy drinks are often packed with caffeine and sugar, which affect how your body maintains hydration. Caffeine and sugar act as diuretics in some people and increase urine production. This causes greater fluid loss and dehydration, notes Routhenstein. Recent research suggests consuming more than 500 milligrams of caffeine per day can cause acute diuresis, or increased urination. Even lower amounts—300 mg—may contribute to dehydration in people who are not regular caffeine users. Energy drinks may contain more caffeine than coffee or tea, making it easy to overdo it. Drinking multiple energy drinks a day can quickly exceed the recommended caffeine limit and can increase your risk of dehydration. Additionally, a single energy drink can exceed your daily limit for added sugar, leading to excess sugar in the bloodstream. The body responds by increasing urine production to flush out the surplus of sugar. Combined with caffeine's potential diuretic effect, the sugar content may further contribute to dehydration. 'Deli meats are higher in sodium and preservatives, which make your kidneys work harder to remove the excess salt, causing you to lose more water through urine,' explains Routhenstein. For example, a slice of processed turkey has 144 mg of sodium, while a slice of processed ham has 123 mg. , Pair deli meats with other ingredients in sandwiches, such as condiments and toppings like olives and pickled jalapeños, and you have a sodium-laden meal that may leave you dehydrated. Eating too much salt disrupts the balance between sodium and fluid in the body. Excess sodium in the bloodstream pulls water out of your cells to restore fluid balance, leading to cellular dehydration. This can lead you to feel thirsty and dehydrated, even though you may still technically be drinking water. Tomatoes themselves may not dehydrate you, but the mix of ingredients in a tomato soup can be dehydrating. 'Tomato soup may be mostly liquid, but it's typically high in sodium, which causes your body to retain water in tissues rather than hydrate cells effectively,' Routhenstein says. This can have a dehydrating effect on the body. Additionally, the classic grilled cheese pairing contributes to a tomato soup meal's sodium content, further exacerbating dehydration. Despite its high water content, consuming asparagus in large quantities (greater than five servings) can dehydrate you. That's because asparagus contains asparagine, an amino acid with diuretic properties, explains Lauren O'Connor, M.S., RDN, RYT. 'If you've been active on a hot day and your hydration isn't adequate, the increased urination it [arginine] triggers might make you feel a bit more parched,' she adds. Still, there's no need to remove this nutritious vegetable from your grocery cart. Instead, pay attention to portion sizes and stick to just a few servings of asparagus. Sugary treats like candy, pastries, desserts and sweetened cereals can dehydrate you, says Carlette Roberts, RD. Sugary treats increase blood sugar, causing a shift in fluid balance. When there's too much sugar in the bloodstream, the body pulls fluid from cells to increase urine production to remove excess sugar and restore fluid balance. Pair water-rich foods with salty meals. Victoria Whittington, RDN, recommends pairing high-water-content foods, such as fruits and vegetables, with salty snacks or meals. 'Consider pairing a cucumber salad with a sandwich or fruit alongside a salty snack,' suggests Whittington. Include hydrating foods at meals. Water isn't the only way to hydrate—high-water-content foods can provide approximately 20% of your daily fluid needs. Routhenstein suggests watermelon as a great option: 'Watermelon is over 90% water and contains L-citrulline, which helps improve blood flow and enhances hydration at the cellular level.' Try topping chia pudding or yogurt with watermelon, or adding it to salads. Choose hydrating snacks. Opt for hydrating foods at snack time to boost energy and beat the afternoon slump. Try a yogurt-based snack, such as yogurt and granola, or a homemade yogurt dip. 'Plain yogurt contains water and important electrolytes like calcium and potassium, which aid in fluid absorption and maintaining hydration,' states Routhenstein. Flavor water. Routhenstein also recommends infusing water with fruit or herbs like lemon, berries or mint to make it more enjoyable. If water tastes better or is more pleasurable, you're more likely to keep hydrated. Make hydration convenient. 'Keep a water bottle where you'll see it—at your desk, in the car or next to your coffee maker,' recommends Whittington. Set alarms. If you struggle with remembering to drink water despite keeping your bottle within eyesight, try setting reminders. Use alarms every hour to encourage water sips throughout the day. Don't wait until you're thirsty. Sip water throughout the day, not just when you're thirsty. You're already dehydrated by the time you experience thirst, as it's a symptom of mild dehydration. While it's important to be mindful of foods that can promote dehydration, you don't have to avoid them completely. Instead, consider how these foods fit into your overall diet, such as watching portion sizes and pairing dehydrating foods with plenty of water to help maintain hydration. Also, support your hydration by carrying a bottle and prioritizing foods with a high water content. Read the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
5 Foods to Avoid After 5 P.M. If You Struggle with Constipation, According to Experts
Reviewed by Dietitian Katey Davidson, RD, CPT1. Choosing the right foods to eat before bedtime can help prevent constipation. 2. Avoid foods high in fat and low in fiber to improve digestion, especially at night. 3. Establishing a consistent night routine can help improve bowel you're already dealing with constipation, the last thing you need is a nighttime snack that makes things worse. What you eat before bed can have a surprising impact on your digestion, and in some cases, it might be the reason you wake up feeling even more backed up. Nearly 16% of adults in the U.S. suffer from constipation, and that number doubles after the age of 60. While fiber and hydration are key for keeping things moving, certain foods—especially when eaten right before sleep—can slow digestion even more. We spoke with digestive experts to learn which foods are the worst to eat before bed if you have constipation, plus what to choose instead. 'If you're prone to constipation, it's best to steer clear of high-fat foods before bed—think cheese, processed snacks or heavy takeout,' says Samantha DeVito, M.S., RD, CDN. 'These types of meals can slow digestion and may make things worse overnight when your gut naturally slows down.' Even large servings of nut butters before bed can be problematic, according to Kerry Conlon, M.S., RD, a dietitian specializing in digestive diseases. 'Although they are healthy fats, eating too much nut butter before bed can slow down gastric emptying, which means food moves through your digestive system slowly, which can lead to constipation,' she explains. Your digestive system follows a circadian rhythm, or 24-hour clock, meaning it's more active during the day and winds down at night. Eating foods that are high in fat too close to bedtime can delay stomach emptying and reduce the natural morning urge to go. Instead, choose lighter, high-fiber meals in the evening to support regularity and work with your body's natural rhythm—not against it. If you're used to having a nightcap or a glass of wine before bed, you may want to rethink it if you're not as regular as you'd like to be. Alcohol acts as a diuretic by lowering levels of vasopressin—a hormone that helps your kidneys hold on to water. When vasopressin is suppressed, your body loses more fluid through frequent urination, which can lead to mild dehydration. Dehydration can cause harder, drier stools that are more difficult to pass. Drinking alcohol can also disrupt your sleep, says Mikhail Yakubov, M.D., a board-certified gastroenterologist at Manhattan Gastroenterology. 'Sleep and digestion are closely linked through your body's circadian rhythm,' says Yakubov. 'Poor sleep quality or insufficient rest can slow gut motility, making it harder to have a morning bowel movement.' Refined grains like white bread, white pasta, white rice and desserts may be a comforting nighttime snack, but they can make things worse if you're feeling backed up. These foods are stripped of most of their fiber during processing, which means they lack the bulk that helps move stool through the digestive tract. 'Fiber acts as a broom sweeping through to help keep us regular and remove waste products,' says Rhyan Geiger, RDN. 'Highly processed foods that are low in fiber may contribute to slower digestion and movement through the system, causing constipation,' Conlon adds. Instead, opt for high-fiber fruits like kiwi or dates or high-fiber grains such as oats. Protein is an essential nutrient that everyone needs, but not all proteins are created equal—especially when it comes to digestion. 'Many of the high-protein snacks on the market—such as protein bars, cookies, pretzels and chips—contain protein isolates and sugar substitutes that can contribute to uncomfortable bloating and gas in people with sluggish digestion,' says Conlon. While these foods are a convenient way to increase your protein intake, they may cause constipation in some people. Conlon recommends chia pudding as a high-protein, high-fiber snack to enjoy before bed. 'Dairy-based snacks like yogurt, milk and cheese might contribute to constipation if you're sensitive to lactose or have a tendency toward sluggish digestion,' says DeVito. These foods contain protein and fat that take longer to break down in your digestive system. While slower digestion can help keep you feeling full longer for some people, it can be challenging if you already struggle with regular bowel movements. If you notice that dairy products tend to leave you feeling backed up, especially in the evening, it's a good idea to limit how much you consume before bed. Choosing lactose-free alternatives or plant-based options can be easier on your digestive system and may help support smoother digestion overnight. Eat a light snack rich in fiber and fluids. DeVito recommends berries with probiotic-rich kefir or a small bowl of oatmeal with chia seeds. Establish a nighttime routine for good sleep. 'A consistent sleep schedule helps. Your gut thrives on routine just like the rest of your body,' says DeVito. Go to bed and wake up at the same time every day to help maintain bowel regularity. Practice gentle movement. Conlon recommends some form of light movement after dinner to encourage digestion, such as walking. Studies show that higher levels of activity are associated with a lower risk of constipation. Eat consistent meals and snacks. 'The timing of your meals matters when it comes to bowel regularity,' says Conlon. Avoid eating too close to bedtime and aim to spread meals and snacks evenly throughout the day. Just as there are things that can relieve constipation, there are some things that could be making it worse, particularly things you consume before bed. Much like your sleep, your digestion operates on a circadian rhythm, with things naturally slowing down at nighttime. Eating foods that slow digestion or drinking alcohol before bed can worsen constipation and leave you feeling even more backed up in the morning. Since everyone responds differently, some trial and error may be needed to find which foods are best to avoid before bed. Read the original article on EATINGWELL
Yahoo
6 days ago
- Health
- Yahoo
6 Sneaky Signs You Might Need to Take Electrolytes, According to Sports Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPTProper hydration involves drinking enough water and maintaining electrolyte balance. Common signs you need more electrolytes include fatigue, muscle cramps, headaches and overheating. While electrolyte supplements can be helpful, you can replenish electrolytes naturally through because you're constantly sipping doesn't necessarily mean you're fully hydrated. Hydration isn't just about water; it's also about electrolytes. 'Electrolytes are minerals that carry electric charges in the body, helping to regulate essential functions like fluid balance, muscle contraction and pH levels,' says Dana Angelo White, M.S., RDN, ATC, a sports dietitian. 'Replenishing electrolytes is critical for maintaining energy, performance and overall hydration.' Sodium, potassium, calcium, magnesium, chloride and phosphorus are the body's major electrolytes. But how do you know if you're getting enough or if you're running low? There are several factors that can cause a loss of electrolytes, including excessive sweating after physical activity, exposure to heat, humid weather, air travel or illness. Below, we reveal six sneaky signs you might be overlooking that could suggest you need more electrolytes. We all feel tired sometimes, whether from a poor night's sleep, stress or skipping meals. But if you've covered all bases and still feel sluggish, an electrolyte imbalance could be to blame. 'Imbalances or deficiencies in electrolytes can disrupt cellular and organ functions, leading to neuromuscular and cognitive issues,' says Briana Butler, MCN, RDN, LD. 'This disruption can contribute to feelings of fatigue and confusion.' Fatigue is a common sign of an electrolyte imbalance. For instance, low sodium can cause fatigue—as can low magnesium and potassium levels. Muscle cramps or spasms can creep up at the worst of times—such as in the middle of a race or when you're trying to fall asleep. While the exact cause of cramps isn't fully understood, researchers agree that those brought on by exercise or heat are likely linked to sweat and electrolyte loss. 'Muscle cramps, particularly during or after exercise, can be a sign of low sodium, potassium, calcium or magnesium levels,' explains Amy Goodson, M.S., RD, LD, CSSD. 'Electrolytes help regulate muscle contractions, and when they're out of balance—especially sodium during heavy sweat loss—muscles can become overly excitable, leading to cramping.' Did you know that dehydration can shrink your brain? When you're dehydrated, your body loses both fluid and electrolytes, including fluid in your brain. These losses can cause your brain to 'slightly shrink', says Jenna Braddock, M.S.H., RDN, CSSD. 'This impacts the nerve function and sensitivity of the brain causing pain.' Besides dehydration, low blood pressure and shifts in electrolyte balance in the brain can also cause headaches, adds Goodson. Specifically, being low in sodium and magnesium can lead to headaches or even migraines, says Butler. When the room starts spinning even though you're sitting still, it's far from fun. 'Dizziness, especially after workouts or time spent in the heat, can be a sign of low sodium levels or fluid depletion. Sodium helps maintain blood volume and pressure; when it drops, circulation to the brain may be temporarily reduced, causing lightheadedness,' says Goodson. She notes this happens when someone drinks a lot of water without replacing sodium. Endurance athletes and anyone doing exercise for extended periods are at risk for exercise-associated hyponatremia, or low sodium. Took a few rest days from the gym, but still feeling unexplained muscle weakness? Lack of electrolytes may be to blame. 'Muscle weakness can occur due to low potassium levels, as potassium is crucial for proper muscle contraction and relaxation at the cellular level by facilitating electrical impulses,' explains Butler. Phosphorus, another key electrolyte, is responsible for energy production. Being low in phosphorus can leave your muscles feeling weak, says Butler. Your body cools itself and maintains core temperature by sweating. However, sweat contains both water and electrolytes, so excessive sweating can lead to a drop in levels. If these aren't replaced quickly, your body's ability to cool itself can become impaired, leading to overheating. 'Without enough electrolytes, your body can't regulate its core temperature properly, increasing the risk of heat illness,' explains White. While many of us reach for electrolyte drinks or powders, there are plenty of natural food and drink sources rich in electrolytes. Here's a guide to replenishing electrolytes naturally: Sodium: Sodium is found in salty snacks like pretzels, crackers and salted nuts. It's also found in canned or packaged foods like soups and beans, as well as many condiments and sauces like soy sauce. Chloride, another key electrolyte, is found alongside sodium in salty foods—hence the name sodium chloride (table salt). Potassium: Many fruits and vegetables are a great source of potassium, like squash, bananas, potatoes, prunes, raisins and spinach. Calcium: Many dairy products like yogurt, cheese, milk, tofu and cottage cheese are rich in calcium. Other sources include fish, such as salmon and sardines, as well as dark leafy greens like spinach and kale. Magnesium: Magnesium-rich foods include seeds, nuts and legumes such as pumpkin seeds, chia seeds, almonds, cashews, black beans and edamame. Phosphorus: Yogurt, dairy milk, cheese, chicken, beef and seafood like salmon and scallops are rich in phosphorus. (15) Keep in mind that many of these six sneaky signs could also be due to other health-related issues. For example, being dizzy could be a sign that you have low blood pressure or anemia. If you experience any of these signs or symptoms, it's best to consult a health care provider to rule out underlying health issues. Staying hydrated is so much more than just drinking water—electrolytes are just as important. Common signs that you need more electrolytes include fatigue, muscle cramps, headaches, feeling dizzy, muscle weakness and overheating. Fortunately, you can find major electrolytes naturally in many foods, including fruits, vegetables, dairy products, meat, seafood and legumes. Plus, don't forget table salt. If you have any concerns or your symptoms don't improve, it's wise to visit a healthcare professional to rule out any other health issues. Is it OK to drink electrolytes every day? Most people don't need to drink electrolytes every day. However, daily electrolytes may be helpful for people who are physically active, regularly exposed to hot or humid weather, fly often or live at high altitudes. Who is at most risk for electrolyte imbalance? Athletes, people with active jobs, young children and older adults are among those most at risk for electrolyte imbalance. These groups tend to lose more fluids and electrolytes or may have difficulty replenishing them properly. Do you need a supplement for proper hydration? You don't need an electrolyte supplement for proper hydration. You can meet your electrolyte needs through food and drink sources like fruits, vegetables, dairy, legumes, meat and seafood. Supplements can be helpful in certain situations, but aren't always necessary. How do you know if an electrolyte supplement is working? The most accurate way to know if your electrolyte supplement is working is by visiting with your health care provider. They can run blood tests to assess electrolyte status and determine if you are well-balanced. Read the original article on EATINGWELL
