Uncle Zhang is 62 years old and is an outdoor worker. He has been diagnosed with high blood pressure for several years and has been taking medication to control his blood pressure, which has been relatively stable.
Recently, he found himself feeling weak and dizzy from time to time, but when he measured his blood pressure, there were no abnormalities. He just thought it was due to his old age or being too tired and didn’t pay much attention to it.
One day, while on his way to work, he suddenly fainted, and his colleagues took him to the hospital. After examination, Uncle Zhang was diagnosed with hypokalemia, which the doctor said was related to his high blood pressure.
This made Uncle Zhang puzzled – how could he still have problems even when following medical advice and taking medication?
1. The season when the body is most likely to lack potassium has arrived!
Potassium is one of the essential trace elements in the human body. Normal cell and organ function, including heartbeats, breathing, and nerve-muscle activities, require the participation of potassium.
So, why is it said to be easy to lack potassium on hot days?
Firstly, in the hot summer weather, the body sweats to regulate temperature. Sweat consists not only of water and sodium but also contains a certain amount of potassium ions. Therefore, as sweat is released, potassium is also lost.
Moreover, in hot summer conditions, the body tends to have a reduced appetite. Due to the decrease in food intake, the intake of potassium ions from food also decreases, leading to inadequate potassium intake.
Additionally, in hot weather, the body speeds up metabolism to maintain normal physiological functions. Accelerated energy metabolism increases the demand for potassium, and if the intake of potassium does not meet the demand, potassium deficiency can occur.
It is important to note that certain diseases such as gastrointestinal disorders, hyperthyroidism, renal tubular acidosis, etc., can also lead to potassium loss or absorption disorders, thereby causing symptoms of potassium deficiency.
2. Long-term potassium deficiency is harmful to health! 5 signs indicating you lack potassium
Do not underestimate potassium deficiency; losing 0.3g of potassium in the body can lead to symptoms like fatigue, weakness, bloating, nausea, vomiting, etc. Losing 0.5g can affect heartbeats, manifesting as irregular heartbeats, unstable cardiac electrical activity, or even severe arrhythmias, increasing the risk of sudden death.
Dr. Gao Mingsong, Chief Physician of the Endocrinology Department at the First Hospital of Wuhan City, stated that under normal conditions, the serum potassium concentration should be 3.5~5.5mmol/L. Once this value is <3.5mmol/L, it can be diagnosed as hypokalemia.
For middle-aged and elderly individuals, potassium loss may be more prominent because it is not only essential for maintaining normal heart rhythms and muscle contractions but also a key to maintaining overall vitality. Potassium deficiency can lead to irregular heart contractions, inadequate blood supply to the brain and organs, resulting in fainting, sudden death, and increased blood pressure.
When the body lacks potassium, it gives off warning signs. Pay close attention if these symptoms appear.
1. Fatigue
The most typical symptom of potassium deficiency is fatigue, weakness, feeling physically exhausted and weak despite resting, disordered thoughts, and even hallucinations and depression.
2. Heart discomfort
There is a close relationship between potassium and heart function. Inadequate potassium in the body can lead to symptoms of irregular heartbeats, arrhythmias, palpitations, etc.
3. Breathing difficulties
Breathing also involves muscle participation, and insufficient potassium can affect the normal function of the diaphragm muscle, leading to breathing difficulties, shortness of breath, or even suffocation, particularly in serious cases.
4. Loss of appetite
Potassium is significant for the normal functioning of the neuromuscular system. Potassium deficiency can reduce the contraction function of gastrointestinal muscles, affecting normal food digestion and absorption, leading to symptoms like bloating and loss of appetite.
Moreover, the body’s ability to excrete waste can also decrease when potassium deficient individuals are more prone to constipation than the average person, with some even experiencing intestinal paralysis.
5. Emotional instability
Potassium deficiency can also affect abnormal serotonin transmission between nerves, potentially causing emotional issues. Research has shown that 20% of individuals with mental disorders have potassium deficiency.
3. Hypertensive patients who want to “supplement potassium,” need to eat these 4 types of foods generously
Why is it said that hypertensive patients are most afraid of potassium deficiency?
It is mainly related to three reasons. Firstly, some patients take diuretics that increase urine excretion, leading to increased potassium excretion. Secondly, many hypertensive patients may have concurrent kidney diseases, such as those with adrenal cortical function decline, resulting in increased potassium excretion, which can easily trigger hypokalemia. Thirdly, some patients have picky eating habits and cannot intake sufficient potassium from their diet.
Supplementing potassium is crucial for health, especially for patients with hypertension who need to pay more attention to potassium intake.
Professor Fan Zhihong from the College of Food Science and Nutrition Engineering at China Agricultural University recommends a daily potassium intake of 2000mg for ordinary individuals. To prevent disease, the intake should be increased to 3600mg/day. However, the average daily potassium intake in China is only 1421mg, far below the recommended amount.
If you want to supplement potassium, make sure to eat more of these 4 high-potassium foods:
1. Fresh fruits and vegetables
Fruits and vegetables generally contain around 100~400mg of potassium per 100g and are important sources of potassium. Dark green vegetables tend to have higher potassium content, so consider eating them more frequently.
2. Legumes
In terms of absolute content, legumes have the highest potassium content among all foods, ranging from 800~1500mg of potassium per 100g legumes. It is recommended to add legumes when cooking rice, as it can not only supplement potassium but also provide B vitamins, calcium, magnesium, and other minerals.
3. Whole grains
Whole grains such as barley, oats, and buckwheat have potassium contents of over 300mg/100g. You can add them when cooking to increase potassium intake.
4. Tubers
Tubers like potatoes, taro, and yams have potassium contents ranging from 200~300mg/100g. You can replace refined grains with these tubers.
Summer is a season where potassium deficiency is common, especially for outdoor workers. It is essential to pay attention to potassium supplementation to prevent hypokalemia.
References:
[1] “Reminder for Those who Always Feel Tired: Your Body is Seriously Lacking Potassium.” Life Times, 2021-11-01
[2] “Long-term Potassium Deficiency is Harmful! 5 Signs Indicating You Lack Potassium! These Groups of People Need to Pay More Attention.” Shunyi District Disease Prevention and Control Center, 2023-01-06
[3] “Feeling Out of Spirit When It Gets Hot? Maybe You Need to Supplement ‘Potassium’.” Life Times, 2024-05-30
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