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Oedema, or swelling of the legs, ankles and feet, is a common problem that affects many people. Often associated with liver, kidney, heart or excessive sodium consumption, there is a much more common cause that can be easily corrected: a dysfunction of the cellular mechanism called the sodium-potassium pump. Let's find out how this mechanism influences water retention in the body and how to correct it quickly with essential vitamins and minerals.
Sodium-potassium pump and water retention
Human body cells have millions of small pumps that regulate fluid inlet and outlet. The sodium-potassium pump is a protein that uses the energy of the cell to remove sodium ions (Na) and input potassium ions. This process is essential to maintain fluid balance in and around cells. If this pump does not work properly, the water accumulates outside the cells, resulting in water retention, especially in the legs and ankles.
Poor regulation of cellular fluids can be caused by high blood glucose. This is because an excessive accumulation of sugar in the blood is directly related to a process called glycation. This process occurs when sugar attaches to a protein, such as haemoglobin, preventing it from working properly. Glyced proteins block blood circulation, causing fluid to leak from the blood vessels and contribute to swelling of the legs and feet.
Consequences of excess sugar on liquid retention
A high-sugar diet has many side effects, including sodium retention and reduced efficiency of the sodium-potassium pump. As sodium retains water, this retention accumulates in the lower extremities, exacerbating the symptoms of oedema. In the long term, this can affect the nerves, causing numbness and tingling in the feet, a condition known as peripheral neuropathy. Although this is commonly seen in people with diabetes, even those who are not yet diabetic may have similar symptoms due to excessive sugar intake.
Key nutrients for correcting oedema
Fortunately, these imbalances can be corrected by increasing the supply of certain nutrients, in particular potassium, magnesium and vitamin B1.
Potassium: an essential mineral
Potassium is essential for the proper functioning of the sodium-potassium pump. However, it is difficult to consume the amount needed only through food. An average person needs 4700 mg of potassium per day, a figure that is difficult to reach with foods like bananas, which provide only 300 mg per fruit. Consuming 15 bananas a day would be necessary, but this would introduce too much sugar into the body. More suitable alternatives include avocados, salads or fruits such as berries, which provide a greater amount of potassium without excess sugar.
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