Nutrition
Electrolytes And The Brain
July 24, 2024
In the realm of health and wellness, the term “electrolytes” often sparks images of sports drinks and post-workout recovery. But beyond their association with physical exertion, electrolytes play a crucial role in maintaining optimal brain health.
Electrolytes are charged particles that contribute to balancing the pH of the body. They play a major role in the nervous system and muscular contractions, and they help to maintain good hydration (eg sodium) and cognitive function.
In recent years, research has suggested that some dietary minerals such as calcium, magnesium and potassium are associated with a lower risk of dementia, particularly vascular dementia.
“Recent evidence suggests that increasing dietary intake of minerals reduces the risk of dementia” Karger, 2018.
In another study, it was measured that individuals who had higher magnesium and calcium plasma levels also had a lower risk of insulin resistance and Type 2 diabetes which is a known risk factor for poor cognition and dementia in later life. Even more, it was also found that individuals suffering from Alzheimer’s disease had lower magnesium plasma levels, suggesting a strong correlation between the intake of magnesium, calcium and potassium and the future risk of cognitive decline.
And so we ask, what are the key electrolytes and how do they support our daily brain health to prevent cognitive decline?
Calcium is a key electrolyte and does so much more than build strong bones and teeth. It helps control muscles, transmit nerve signals and even manage your heart rhythm. One of its most important functions is controlling blood flow to the brain. The brain relies on these calcium signals and the hundreds of miles of blood vessels in our bodies to constantly supply it with fresh energy via the blood. Calcium can by found in Milk, Cheese, Spinach, Tofu, Yoghurt and Trout
Magnesium is involved in the constant regulation of our metabolism and also within the maintenance of homeostasis in all our tissues, including the brain. Essentially, it supports our cells as they turn nutrients into energy. Our brains rely heavily on magnesium as it further harmonises nerve signal transmission and preserves the integrity of the blood-brain barrier. Good sources of Magnesium include Spinach, pumpkin seeds, tuna, brown rich and almonds
Sodium plays a vital role in helping our cells to maintain the right levels of fluid, as well as helping them to absorb nutrients. Studies have shown high levels of sodium in the diet have been linked to cognitive decline as it has the ability to increase oxidative stress in the hippocampus, impairing spatial memory. We can find sodium in table salt, cheese, dry-roasted sunflower seeds. It’s worth noting though that one should not eat more than 2.3g sodium per day, equating to 5.75 g of salt (about 0.2 oz, one ‘pinch’ of table salt).
Potassium. On the flip side of sodium is potassium. A diet high in potassium has been associated with better cognitive function. Sodium and potassium work hand-in-hand, so when a potassium ion enters a cell, a sodium ion leaves the cell and vice versa. Potassium helps to keep the brain and nerves working at their best, further supporting in brain cell communication to larger muscle groups. Banana’s, salmon, avocado, potatoes, milk and mushrooms are all good sources of Potassium.
Incorporating electrolyte-rich food into your daily diet is a great way of ensuring you have the electrolytes needed to optimise your brain health. A diet packed with fresh fruit, vegetables, nuts and legumes are all excellent sources of potassium and magnesium and can help regulate cognitive function, promoting better brain health.
Next: read ‘Can nutrition impact your brain health??’ to better understand the importance of a healthy diet.
https://karger.com/dee/article/8/1/151/102905/The-Link-between-Potassium-and-Mild-Cognitive
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