Two of the most common problems related to menopause are heart palpitations and stroke. Although heart palpitations in menopause are not that serious, they still keep menopausal women concerned about their health. When it comes to stroke, this is something that women would want to always prevent. If you feel like your heart beats too strong or too fast, then consider checking the benefits of potassium for your case.
What is Potassium?
This mineral plays several vital roles in the body. Aside from being a mineral, it is also considered as an electrolyte or a substance that is responsible for conducting electricity in the body. More information about the electrolytic function of potassium can be read in an article by healthy.net. Although this mineral and electrolyte is widely used in the body, it is not naturally generated. However, it can be obtained from the food items that are introduced to the body.
A publication by the WHO has mentioned that the organization suggests taking around 3,500 mg to 4,700 mg of potassium daily. This recommended value is set for children 13 years of age and adults. The younger age groups may have lesser potassium requirements. The same publication have stated that the type of food that people commonly eat today, do not have that much potassium content. This leads to mineral deficiency and the domino effect starts to roll when further medical diseases occur just because of potassium deficiency.
Because of this, the WHO has recommended increasing consumption of foods that are organic and fresh. Highly processed food items and genetically modified ones may not be able to provide good levels of potassium compared to the more natural ones. Here is a list of high potassium foods that you can easily get a hold of. Most of these items could be found in your kitchen right now!
|Food Sources||Amount||Equivalent Value of Potassium|
|Brewed Coffee (prepared at home)||23 grams||1,000 milligrams|
|Chinese Cabbage (shredded and cooked with or without salt)||17 grams||620 milligrams|
|Yellow Tomatoes (raw)||14 grams||350 milligrams|
|Bananas (raw, mashed)||1 cup or 225 grams||800 milligrams|
|Lean Pork (loin /tenderloin, cooked)||500 grams||1,000 milligrams|
|Watermelon (raw)||1 cup or 154grams||750 milligrams|
|Nuts (boiled chestnuts)||1 oz or 28 grams||1100 milligrams|
Check out this list of foods with the highest potassium content.
Here Are Your Go-To Potassium Sources! (4.53 min)
How Potassium Works
Potassium’s primary job in the body is to help the muscle contract. For your muscles to move, there has to be potassium that can be used if not, any type of movement would be impossible to do. This mineral is usually needed by the smooth muscles, especially the muscles of the heart. It helps the cardiac muscles with pumping. If there is too few potassium, the heart beat ma become too weak. However, if the amount is too high, it could cause the heart to beat too fast. With the right potassium levels in the body, it helps in regulating the rhythm of the heart beat.
Potassium in Menopause
The role of potassium in menopause is actually addressed in the post-menopausal stage. Because of the hormonal changes that happen during menopause, a woman may be at high risk of developing stroke. However, the risk can be decreased by the consumption of favorable amounts of potassium as it will help in the regulation of the heart’s rhythm. This keeps the blood pressure normal and thus, decreasing the risk of getting a stroke. Read more why women should eat more potassium after menopause.
Since it can help in regulating the rhythm of the heart, it can also address problems with heart palpitations during menopause. You can read more about menopause heart palpitations from this website too.
Other Uses of Potassium
Potassium can work together with salt absorption in the body. What it does is it regulates the amount of salt in the bloodstream. Salt retains water. If there is too much salt in the blood, it may keep water in the blood, which usually causes the blood pressure to increase. However, this is regulated with the help of potassium. Also, the mineral is known to prevent muscle cramps, knowing that it helps in keeping muscle contractions to normal rate and rhythm.
Side Effects of Potassium
When too much potassium is ingested in a day, it may cause the heart to beat too much. This will overwork the heart and may cause serious problems like heart attack or worse death. Know more about the uses, side effects, interactions and dosing for potassium.
Buying Potassium Supplements
When buying supplements for this specific mineral, it is important that you look into the dosage there sis in every serving. No matter what type of supplement you are taking, whether it is in capsule form a tablet, syrup, or any formulation, make sure that you buy those that have just enough content in a single dose. Also, make sure that you get proper doctor’s prescription before taking potassium supplements in very large doses. You can buy supplement over the counter. Just ask fro your local drug stores about it. Or, you can take the convenient way of using the internet in looking for good labels for potassium supplements.
Do you consume high potassium foods? What do you think about it? Let us know!
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Have a happy menopause journey!