Have you ever had sudden, painful cramps that just don’t seem to go away? One potential cause is that you are low in potassium. Low potassium levels can also cause muscle weakness, fatigue, muscle spasms, tingling, or numbness. Heart palpitations or skipped heartbeat can be more severe symptoms of low potassium levels. 

It’s possible to fight leg cramps and other issues that stem from low potassium levels by simply increasing your potassium intake. The amount of time it takes to correct low potassium levels depends on how low they are. 

Symptoms Of Low Potassium

The only real way to know if your potassium levels are low is to take a blood test. You will get a more accurate reading of your levels via this route. That said, there are a few telltale symptoms of potassium deficiency that you should be aware of. These symptoms include:

• Muscle cramps, twitching, or severe weakness
• Heart palpitations
• Constipation
• Tingling and numbness

If potassium levels are very low, you may need to take a potassium supplement, or get an IV to elevate them back to a normal range. The quickest way to increase potassium levels in emergency situations is via an IV, which should be administered by a professional in a controlled setting. One report found that an IV can raise potassium levels within 20 to 30 minutes. If you have borderline potassium levels after a sweaty workout, you can use various foods to help bring them back up quickly. Continue reading to learn what foods and drinks may help you do that. 

Sip An Electrolyte Drink

Electrolyte-rich drinks can help replenish minerals, vitamins, and water lost via sweat or periods of diarrhea and vomiting. Not all electrolyte drinks are high in potassium, though. And you should not simply resort to sugary sports drinks to replenish electrolytes, as the preservatives, dyes, and added sugars do more harm than good. Coconut water, for example, is a great electrolyte-rich beverage, but make sure to buy one that is free of added sugars. 

Drink Some Orange Juice

Just as we said previously, the quality of the beverage matters. Many store bought orange juices contain added sugars and preservatives. Go directly to the source by juicing oranges! One cup of orange juice provides nearly 500 milligrams (mg) of potassium, which equates to 11% of the recommended daily intake (RDI). Orange juice may be a convenient way to raise potassium levels, but it tends to be high in sugar. You can also eat oranges to get the same nutrients, plus the fiber that will help the body absorb the natural sugars more slowly. You would need to eat two oranges to get the same amount of potassium as one cup of OJ.

Eat A Banana

This is a classic potassium-rich food, so eat a banana or two next time you are dealing with leg cramps. One medium banana contains 422 mg of potassium, and the potassium in bananas can increase levels within 30 to 60 minutes, per a 2012 health journal. In one study, researchers tested whether eating one or two bananas would increase potassium levels in adult athletes prone to leg cramps. Although there were mild increases in potassium levels in both groups after 30 to 60 minutes, the time it took to increase levels would not benefit an athlete experiencing cramps during competition. To avoid cramps, health experts recommend consuming potassium-rich foods regularly, especially before exercise. 

Eat Some Watermelon

Researchers note that one wedge of watermelon has 320 mg of potassium, making it a great choice for raising potassium levels. Watermelon is also a water-rich fruit (91% water), so it helps to enhance your hydration efforts. It is also rich in vitamins A & C, magnesium, and offers some iron and calcium. According to research, eating watermelon after a workout can help replace water, magnesium, and potassium that you lose via sweat. Drinking watermelon juice after a workout has been associated with reduced muscle soreness after 24 hours. 

Consider Supplementation 

If you consume all of the aforementioned items and your potassium levels remain low, you may want to consider a potassium supplement. Before you start supplementing, consult your healthcare professional to determine whether the supplement is right for you, and to understand proper dosage. The potassium you get via diet and what you supplement should not exceed the RDI, unless directed by your doctor.

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Everyone experiences dry eyes every now and again. More often than not, dry eyes are an occasional annoyance, not a regular symptom of allergies or a more serious eye condition. Dry eye syndrome, or keratoconjunctivitis sicca, can cause daily discomfort. People with chronic dry eyes can experience blurry vision, daily discomfort, or the sensation of something being in the eye. 

Whether you have dry eye syndrome, allergies, or occasional dryness, there are various home remedies that may help soothe your symptoms. You can experiment with the remedies in this article (detailed below) to see which one offers the most relief. If things do not improve, you may need to consult a medical professional to address the root cause of your dry eyes. If you haven’t reached that point, consider the following home remedies. 

Apply A Warm Compress

According to a 2023 review, applying a warm compress to the eyes works to increase moisture and encourage tear production. In order to get the most out of your warm compress, follow these instructions:

• Moisten a washcloth or small hand towel with warm water that isn’t too hot to the touch. Wring out excess water and fold it in half, or fold it so that it will cover both eyes. 
• Sit back or lie down to help the washcloth stay in place. Close your eyes and apply the warm cloth over both eyes. 
• Let the warm cloth sit on your eyes for five to 10 minutes, or until it loses its warmth. 

Increase Your Fluid Intake

It stands to reason that if you are dehydrated, the body doesn’t have the available fluid to produce sufficient tears. Increase your water intake to help increase moisture in the eyes. A great rule of thumb for optimal hydration is to drink half your body weight in ounces of water per day. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day. You can also click here for tips to improve hydration habits. 

Focus On Sleep

Closing your eyes will not solve your dry eyes problem, but getting quality shut-eye just might. Sleep experts note that poor sleep can worsen dry eye symptoms because insufficient sleep lowers tear production. Healthy sleep hygiene may help fix the issue. Aim to get seven to nine hours of sleep per night and do your best to go to bed and wake up at the same times daily. 

Focus On Potassium-Rich Foods

If you include more potassium in your diet, you may improve your dry eyes. According to health experts, potassium is one of the three components of the tear film. The tear film is a thin layer that protects eyes from damage. Because potassium plays an integral role in maintaining healthy tear film, adding more potassium-rich foods to your diet may help you avoid dry eyes. Sweet potatoes, bananas, beets, white beans, spinach, and avocados are great potassium-rich foods. 

Consume More Omega-3s

Omega-3 fatty acids may help improve the function of the oil glands in the eyelids. The meibomian glands, as they are known, in the eyelids produce an oily layer. By including more omega-3 fatty acids in your diet, you may aid this oil production and avoid dry eyes. While omega-3s are readily available in tuna, mackerel, cod liver oil, sardines, salmon, and trout, you can also find them in vegetarian sources, such as broccoli, spinach, flaxseeds, chia seeds, kale, and cauliflower. 

Use A Humidifier

Both heating systems and air conditioning can cause eyes to dry out, which results in dry eye symptoms. In order to slow dehydration, try to use a humidifier to add moisture into the air. If you don’t have a humidifier, you can click here to learn how to naturally humidify a space. 

Take Eye Breaks

If you are engaged in a task that will take a long time to complete, make sure to take eye breaks, especially if you are looking at a computer screen. In fact, it can be beneficial to take a couple eye breaks per hour if you look at screens all day. To do an eye break, close your eyes for a couple minutes, or blink 10 times slowly. That can help you spread your tears more evenly across the eyes.

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Primarily harvested from October to November, rutabagas are root vegetables similar to turnips. Their health benefits are vast, helping to boost the immune system, enhance digestive health, and improve metabolic function. Rutabagas may also lower both blood pressure and cholesterol levels and aid with cellular and enzymatic functions. 

What Are Rutabagas?

Rutabagas belong to the Brassica (cabbage) family and grow in many parts of the world, especially in colder climates. It’s a cross between a cabbage and turnip, offering a sweeter flavor profile than a classic peppery turnip. As a food source, both the root and the leaves are edible, with the leaves tasting similar to other bitter greens like chard or beet greens. People handle the root in various ways, using it as a potato substitute or shaving it thinly for slaws and salads. It offers a wide range of minerals, vitamins, and organic compounds that make it a wonderful addition to your diet. Let’s explore some of the most impressive health benefits below. 

May Improve Digestion

One serving of rutabaga provides 12% of your recommended daily intake (RDI) of fiber. Dietary fiber has many functions in the body, the primary one being that it helps to bulk up stool and prevent constipation. Optimal digestion is an essential part of overall health, as regular bowel movements can aid with toxin elimination and assist with weight loss efforts. The insoluble fiber in rutabagas also feeds gut bacteria, promoting a healthier microbiome. 

Rich In Potassium

This may not seem like an impressive health benefit, but potassium plays many important roles in the body. In regards to heart health, potassium works to reduce the amount of sodium in the body, helping to naturally reduce blood pressure. One study found that cruciferous vegetables, including rutabagas, may reduce the risk of cardiovascular disease by 15%. The body also requires potassium for nerve signaling and muscle contraction. People who regularly consume potassium-rich foods have a lower risk of stroke, heart disease, and high blood pressure. 

May Prevent Premature Aging

Rutabagas exhibit impressive antioxidant activity, being excellent sources of vitamins C and E. Both of these vitamins work to neutralize free radicals, which contribute to oxidative stress. Not only does this help combat disease, but it may also improve the health of the skin and combat signs of premature aging. Vitamin C works to neutralize free radicals in the skin caused by environmental pollution and ultraviolet (UV) light. Vitamin C also aids collagen synthesis, which helps to keep skin strong and healthy. The glucosinolates in rutabagas also play a protective role in skin aging, especially in relation to UV damage. 

May Enhance Immune Function

In addition to fighting free radicals, vitamin C also works to enhance immune function. A single serving of rutabaga provides half of the RDI of vitamin C, which stimulates the immune system to produce white blood cells. The body also needs vitamin C to repair connective tissues, muscles, and blood vessels. Experts also note that people who regularly consume vitamin C-rich foods have accelerated wound healing. 

Reduces Risk Of Eye Diseases

Cataracts and macular degeneration are two of the most common eye diseases in relation to aging. In fact, by age 65, more than 90% of people in the U.S. will develop cataracts. According to several surveys, roughly 11 million people in the U.S. are affected by macular degeneration. Although rutabagas cannot cure either of these conditions, they do offer phytonutrients that are necessary for optimal eye health. Lutein and zeaxanthin are two antioxidants that may decrease the risk of macular degeneration and cataracts. 

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On the latest episode of Vegan101, we’ll show you getting the proper amount of Potassium on the Vegan Diet!

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Smoothies don’t have to contain a lot of ingredients to be healthy or delicious. Sometimes, the last few ingredients in your fridge yield a tasty, nutritious smoothie. Because this smoothie contains banana and avocado, it is full of beneficial fats, potassium, and magnesium. There’s no shortage of nutrients here!

The only work that you may have to do is make homemade almond milk. This is a very easy process, and you can learn how to make your own almond milk by clicking here.

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Found in varying amounts in a plethora of foods, potassium is a mineral and, more importantly, an electrolyte that conducts electrical charges in the body. Potassium is the third most abundant mineral in the body and has several duties, the primary of which are to regulate fluid levels and heart rhythm. It is extremely feasible to obtain or exceed the recommended daily amount of potassium because of how plentiful it is in various foods.

Regulates Blood Pressure

People who have high blood pressure are commonly told to eat potassium-rich foods to help naturally lower their blood pressure. Potassium has natural vasodilation properties, which help to relieve tension in blood vessels, i.e. one of the contributing factors to high blood pressure. Because potassium works to balance fluid levels in the body, it helps reduce sodium levels to create a more neutral pH balance. This ultimately helps to maintain normal blood pressure levels.

Because Americans fail to eat a lot of fresh fruits and vegetables and consume heavily salted and prepared foods, they often don’t get enough potassium. Recent studies show that only about 5% of Americans meet the minimum goals of fresh fruit and vegetable consumption. Failure to consistently meet these goals can make it difficult to maintain healthy potassium levels.

Boosts Metabolism

Potassium contributes to an overall balanced metabolism. It helps the body process nutrients like carbohydrates or fats, ultimately taking out energy from the nutrients you consume. Recent studies have also shown that potassium helps to synthesize protein, which aids with tissue regeneration and cell growth.

Too Much Potassium?

If you consume too much potassium, the kidneys typically filter it out and the body eliminates it via urine, stool, or sweat. If the kidneys aren’t filtering properly, excess potassium can accumulate in the body, also known as hyperkalemia. Symptoms of hyperkalemia can include weakened muscles, abdominal cramps, or irritability, but it can lead to heart problems.

Not Enough Potassium?

Potassium deficiency is more common than you think, but it often goes undiagnosed. Symptoms can include muscle weakness, constipation, or fatigue. The elderly, those on diuretics, or people with eating disorders are most commonly affected because their kidneys can struggle to regulate potassium levels. It can be corrected by consuming foods high in potassium, the best of which are detailed below.

Beets

Naturally sweet with a dark red pigment, beets are rich in folate, manganese, and potassium. One cup of beets contains 11% of your recommended daily intake (RDI) of potassium! Additionally, the potassium in beets may help to improve blood vessel function. The pigment in beets is a natural antioxidant that helps to fight oxidative damage and inflammation in the body.

White Beans

These are probably one of the best plant-based sources of potassium, containing 18% of the RDI in one cup. A large review of about 250,000 people found that increasing potassium consumption by 35% of the RDI reduced the risk of stroke by 21%. White beans are also packed with fiber and antioxidants, which can help to decrease inflammation and improve colon health.

Spinach

One cup of cooked spinach contains 18% of the RDI for potassium, which makes this a great low-calorie option for people who need to consume more potassium. This single cup of cooked spinach also provides you with four times the RDI of vitamin A, ten times the RDI of vitamin K, and 30% of the RDI for calcium. These nutrients contribute to healthier bones, vision, metabolism, and immune function.

Sweet Potatoes

People may not view sweet potatoes as the most nutrient-rich vegetables. Well, they are full of vitamin A and one large sweet potato provides 18% of the RDI of potassium. Sweet potatoes are also rich in vitamins C & B6 and manganese.

Avocados

Avocados are the kings of heart-healthy monounsaturated fats, and they are full of antioxidants. They wouldn’t be on this list if they weren’t rich in potassium! One medium avocado contains 20% of the RDI for potassium. Recent studies have shown that avocados help to improve heart health, metabolism, and overall weight management, especially when they are consumed with a diet rich in plant-based foods. Plus, they are delicious!

Get your daily dose of potassium with these foods, but don’t overindulge. You don’t want to have too much potassium in the body.

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One of the most common questions we get asked at Dherbs is whether or not the Full Body Cleanse can help lower blood pressure. Since high blood pressure affects 1 in every 3 American adults, it makes sense that we get asked if the cleanse can help. The short answer is: yes, it does, but the person has to be willing to actively make lifestyle changes and follow the cleanse and diet regimen.

It is hard to attribute high blood pressure to one particular cause, but a poor diet filled with a lot of salt is near the top of the list. On average, Americans consume over 3,400mg of sodium per day, which exceeds the recommended 2,300mg amount. For those with high blood pressure, the recommended daily amount of sodium is 1,500mg. When someone with high blood pressure is cleansing, the amount of salt he/she eats is extremely minute, which helps naturally lower the body’s sodium content. Just to give you a relatable figure, 1 teaspoon of salt equals 2,300mg of sodium and 1,500mg of sodium is just over ½ teaspoon.

Should You Take High Blood Pressure Medication While Cleansing?

It is not the policy of Dherbs.com to recommend, suggest, insist, imply, tell, or instruct any individual to change the dosage of or stop taking any prescribed medication(s) while taking herbs, participating in a Cleanse, or at any other time. Any decision about changing your dosage of or ceasing the use of pharmaceutical-grade drug(s), while taking herbs or participating in a cleanse, that have been prescribed by a doctor or other medical practitioner is a decision that can only be made by you, based on your own free will. Please contact us by phone (866-434-3727) or email us (info@dherbs.com) with any questions.

In the Beginning of the Cleanse

When someone with high blood pressure begins the Full Body Cleanse, it is better to completely stay away from salt, even if it is sea salt. The reason for this is because you body has to reduce the amount of sodium that is in it. During this process is attempting to naturally regulate blood pressure. This means that the person may experience dips or spikes in blood pressure. The important thing is to remain calm and realize that the body is relearning what it knew how to do prior to taking medication.

Herbs That Pull Sodium & Processed Foods From Body

The formulas in the Full Body Cleanse which are most beneficial to people with high blood pressure are the Blood & Lymphatic, Cardiovascular, and Colon & Digestive Tract formulas. These help cleanse your digestive tract, your cardiovascular system, and your blood. An ill-functioning cardiovascular system can create that elevated pressure that is necessary to pump blood throughout the body.

Go For Potassium Rich Foods

Since you are going to be on a raw foods diet (only eating raw fruits, vegetables, and raw nuts & seeds) while cleansing, make sure you get your fair share of potassium-rich foods to remove sodium from the body. Foods that are high in potassium include:

• Leafy Greens (chard, spinach, kale)
• Acorn Squash
• White Mushrooms
• Dried Fruit (apricots & raisins without sulfur)
• Bananas
• Avocado
• Freshly Squeezed Orange Juice

Foods That Naturally Help Lower Blood Pressure

• Flaxseed
• Beets
• Pistachios
• Berries
• Hibiscus Tea
• Celery juice
• Beet juice
• Garlic

Drink A Lot of Water

You are going to drink a lot of water while you are cleansing. This helps flush toxins from your system, while nourishing the cells in your body. The alkaline water also aids with creating a neutral pH balance in the body.

Take A Walk

Walking or being active reduces fluid build up in the body. Being active for at least 30 minutes a day, even if the activity is low-impact, can also improve your metabolism. After you are finished exercising, elevate your legs for 20 minutes to help increase circulation.

Things To Keep In Mind When The Cleanse Is Over

Remember that eating a lot of processed foods, snack foods, junk foods, fried foods, dairy products, meat, meat products, or refined sugars is what lead you to cleansing. Take into account how your body felt while cleansing and incorporate what you learned on the cleanse into your new lifestyle. Always go easy on the salt! Season your food with citrus juices, herbs, and other spices to add flavor to the point where salt isn’t necessary. Don’t negate the progress you make by reverting to old habits. Stay strong, eat your way healthy, and you can always cleanse again in the future to maintain your new-found health.

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