
Why You’re Probably Not Getting Enough Potassium
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Everybody knows we need potassium; not everybody knows why. In fact, there are a lot of things it does for us; we’ll let Harvard Health sum it up in few words:
❝Potassium is necessary for the normal functioning of all cells. It regulates the heartbeat, ensures proper function of the muscles and nerves, and is vital for synthesizing protein and metabolizing carbohydrates.❞
Read in full: Harvard Health | The Importance Of Potassium
However, we’re going to focus on one aspect of that:
When 0 K Is Not OK
Potassium (chemical symbol: K) helps regulate blood pressure by doing the opposite of what sodium does: high sodium intake increases blood volume and pressure by retaining fluid, while potassium promotes sodium excretion through urine, reducing fluid retention and lowering blood pressure.
Research has shown that increasing potassium intake can reduce systolic blood pressure by an average of 3.49 units, with even greater reductions (up to 7 units) at higher potassium intakes of 3,500–4,700 mg/day:
❝Increased potassium intake reduced systolic blood pressure by 3.49 (95% confidence interval 1.82 to 5.15) mm Hg and diastolic blood pressure by 1.96 (0.86 to 3.06) mm Hg in adults, an effect seen in people with hypertension but not in those without hypertension.
Systolic blood pressure was reduced by 7.16 (1.91 to 12.41) mm Hg when the higher potassium intake was 90-120 mmol/day, without any dose response.
Increased potassium intake had no significant adverse effect on renal function, blood lipids, or catecholamine concentrations in adults.
An inverse statistically significant association was seen between potassium intake and risk of incident stroke (risk ratio 0.76, 0.66 to 0.89).❞
Read in full: Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses
Note that the blood-pressure-lowering effect not being seen in people without hypertension is a good thing too; if your blood pressure is already healthy, you don’t want it to be lower!
For most people, though, the BP numbers could stand to be lower.
So, should I eat more bananas?
Potassium-rich foods include most fruit*, leafy greens, broccoli, lentils, and beans.
*because of some popular mentions in TV shows, people get hung up on bananas being a good source of potassium. Which they are, but they’re not even in the top 10 of fruits for potassium. Here’s a non-exhaustive list of fruits that have more potassium than bananas, portion for portion:
- Honeydew melon
- Papaya
- Mango
- Prunes
- Figs
- Dates
- Nectarine
- Cantaloupe melon
- Kiwi
- Orange
However, fruit is mostly water weight, and if we take the top-scorer from that list, the honeydew, we see that you’d need to eat 2kg of honeydew melon per day to get your ideal potassium needs met.
So, supplementation?
That’s probably a good idea for most people.
This is especially an issue because a lot of people take a daily “multivitamins and minerals” tablet, and figure it’ll cover whatever their diet misses.
That’s reasonable logic, but those kinds of supplements don’t usually have potassium, for the simple reason that to get even the low-end recommended daily amount (3.4g), then no matter how you slice it, you cannot fit 3.4g of potassium into a multivitamin tablet that weighs about 1g in total and has a lot of other things in there too. So, they usually just skip it entirely, or include a very tiny amount.
So, if you want to supplement, soluble powder is probably better than tablets; here’s an example product on Amazon—by all means feel free to shop around.
Additionally, you might want to consider, if you use salt in your cooking, switching sodium chloride (table salt, sea salt, rock salt, etc) for potassium chloride, which is also “salty” to the taste but has the double-effect of reducing your sodium intake while increasing your potassium intake.
“Low sodium salt” as sold in supermarkets is very often a mixture of sodium chloride and potassium chloride—check the labels, and try to choose one with a good potassium ratio.
See also: Why the WHO has recommended switching to a healthier salt alternative
Want to learn more?
Check out:
10 Ways To Lower Blood Pressure Naturally ← getting more potassium is #3 on the list!
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Dark Spots Gone! (Antihyperpigmentation Method)
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Dr. Sam Ellis, dermatologist, shows us how:
Let’s make this clear
Your skin, that is. The trick here is to treat stubborn hyperpigmentation with a “kitchen sink” strategy that targets pigment production, inflammation, oxidative stress, and cell turnover;
- Cleansing is optional: skip a morning cleanse if your skin is sensitive or dry to preserve overnight oils, but use a gentle, non-stripping cleanser if your skin is oily or has heavy nighttime product residue.
- AHA exfoliation one to two times weekly: use alpha hydroxy acids like glycolic, lactic, or mandelic acid to increase cell turnover and fade surface pigment.
- Daily antioxidant protection: apply an antioxidant on non-exfoliation days to neutralize free radicals and reduce pigment stimulation, with vitamin C as the gold standard.
- Prescription options: apply prescription treatments like azelaic acid or hydroquinone after antioxidants, with azelaic acid being pregnancy-safe, anti-inflammatory, pigment-reducing, and available both by prescription and OTC.
- Non-prescription pigment serums: layer targeted treatments such as Allies of Skin Tranexamic and Arbutin Advanced Brightening Serum, which combines alpha arbutin, tranexamic acid, licorice root extract, and other pigment inhibitors at effective levels while remaining gentle.
- Moisturizer as needed: use a lightweight moisturizer if required for hydration, ensuring it layers well without interfering with actives or sunscreen. This also helps with skin shedding, counterintuitively, because the skin struggles to do what it’s supposed to if it’s too dry.
- Sunscreen is non-negotiable: apply an adequate amount and consider layering in two applications for better coverage.
That’s quite a bit of layering, so wait about 30–60 seconds between steps, aiming for a thorough but efficient routine that takes more than 2 minutes but still under 10 minutes.
For more on all that plus some additional product-specific recommendations, enjoy:
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Want to learn more?
You might also like:
Discoloration 101: Tips, Tricks, & Best Approaches For Your Skin Type!
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Vagus Nerve Reset To Release Stress/Trauma Stored In The Body
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Trauma is often more about how your nervous system processed the experience than the event itself (for this reason, sometimes the same kind of event can affect different people very differently). The resultant rewiring can then perpetuate or even strengthen itself over time, the effects of which are often not fabulous.
However, it is possible to do a sort of neurological reset, which won’t completely overwrite what was there before, but will soften it and allow cumulative progress the more the practice is undertaken:
What happens in vagus…
…doesn’t have to stay there. The vagus nerve, as regular 10almonds readers may remember, is one of the main links between your brain and gut, and, being the “wandering” nerve (“vagus” literally means “wandering”), it’s accessible at quite a few places, in quite a few ways. This means that while a lot of information is travelling up the vagus nerve into the brain, it’s possible to modify its signal slightly and engage the parasympathetic nervous system, triggering a neurological “letting go” response.
Here’s a good one:
- Check your neck mobility before you start (notice how stiff or supple it is).
- Lie on your back (knees bent or legs straight, per your comfort and preference).
- Interlace your fingers and cradle the back of your head.
- Keep your head centered and move your eyes to the right for about 30 seconds (if you are in a room with a ticking clock, this is idea, to save you needing a visual cue).
- Return your eyes to rest at the center, then repeat on the left side.
- Notice any signs like sighs, deeper breaths, yawns, or swallowing—these indicate vagus nerve activation.
- Afterward, check neck mobility again to notice any changes.
- If no nervous system response occurs in 30 seconds, hold the eye position longer (60+ seconds).
For more on all of this plus a visual demonstration, enjoy:
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Want to learn more?
You might also like:
The Vagus Nerve (And How You Can Make Use Of It)
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Fast. Feast. Repeat – by Dr. Gin Stephens
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We’ve reviewed intermittent fasting books before, so what makes this one different?
The title “Fast. Feast. Repeat.” doesn’t give much away; after all, we already know that that’s what intermittent fasting is.
After taking the reader though the basics of how intermittent fasting works and what it does for the body, much of the rest of the book is given over to improvements.
That’s what the real strength of this book is: ways to make intermittent fasting more efficient, including how to avoid plateaus. After all, sometimes it can seem like the only way to push further with intermittent fasting is to restrict the eating window further. Not so!
Instead, Dr. Stephens gives us ways to keep confusing our metabolism (in a good way) if, for example, we had a weight loss goal we haven’t met yet.
Best of all, this comes without actually having to eat less.
Bottom line: if you want to be in good physical health, and/but also believe that life is for living and you enjoy eating food, then this book can resolve that age-old dilemma!
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Psychoactive Drugs Are Having a Moment. The FDA Will Soon Weigh In.
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Lori Tipton is among the growing number of people who say that MDMA, also known as ecstasy, saved their lives.
Raised in New Orleans by a mother with untreated bipolar disorder who later killed herself and two others, Tipton said she endured layers of trauma that eventually forced her to seek treatment for crippling anxiety and hypervigilance. For 10 years nothing helped, and she began to wonder if she was “unfixable.”
Then she answered an ad for a clinical trial for MDMA-assisted therapy to treat post-traumatic stress disorder. Tipton said the results were immediate, and she is convinced the drug could help a lot of people. But even as regulators weigh approval of the first MDMA-based treatment, she’s worried that it won’t reach those who need it most.
“The main thing that I’m always concerned about is just accessibility,” the 43-year-old nonprofit project manager said. “I don’t want to see this become just another expensive add-on therapy for people who can afford it when people are dying every day by their own hand because of PTSD.”
MDMA is part of a new wave of psychoactive drugs that show great potential for treating conditions such as severe depression and PTSD. Investors are piling into the nascent field, and a host of medications based on MDMA, LSD, psychedelic mushrooms, ketamine, the South American plant mixture ayahuasca, and the African plant ibogaine are now under development, and in some cases vying for approval by the Food and Drug Administration.
Proponents hope the efforts could yield the first major new therapies for mental illness since the introduction of modern antidepressants in the 1980s. But not all researchers are convinced that their benefits have been validated, or properly weighed against the risks. And they can be difficult to assess using traditional clinical trials.
The first MDMA-assisted assisted therapy appeared to be on track for FDA approval this August, but a recent report from an independent review committee challenged the integrity of the trial data from the drug’s maker, Lykos Therapeutics, a startup founded by a psychedelic research and advocacy group. The FDA will convene a panel of independent investigators on June 4 to determine whether to recommend the drug’s approval.
Proponents of the new therapies also worry that the FDA will impose treatment protocols, such as requiring multiple trained clinicians to monitor a patient for extended periods, that will render them far too expensive for most people.
Tipton’s MDMA-assisted therapy included three eight-hour medication sessions overseen by two therapists, each followed by an overnight stay at the facility and an integration session the following day.
“It does seem that some of these molecules can be administered safely,” said David Olson, director of the University of California-Davis Institute for Psychedelics and Neurotherapeutics. “I think the question is can they be administered safely at the scale needed to really make major improvements in mental health care.”
Breakthrough Therapies?
Psychedelics and other psychoactive substances, among the medicines with the oldest recorded use, have long been recognized for their potential therapeutic benefits. Modern research on them started in the mid-20th century, but clinical trial results didn’t live up to the claims of advocates, and they eventually got a bad name both from their use as party drugs and from rogue CIA experiments that involved dosing unsuspecting individuals.
The 1970 Controlled Substances Act made most psychoactive drugs illegal before any treatments were brought to market, and MDMA was classified as a Schedule 1 substance in 1985, which effectively ended any research. It wasn’t until 2000 that scientists at Johns Hopkins University were granted regulatory approval to study psilocybin anew.
Ketamine was in a different category, having been approved as an anesthetic in 1970. In the early 2000s, researchers discovered its antidepressant effects, and a ketamine-based therapy, Spravato, received FDA approval in 2019. Doctors can also prescribe generic ketamine off-label, and hundreds of clinics have sprung up across the nation. A clinical trial is underway to evaluate ketamine’s effectiveness in treating suicidal depression when used with other psychiatric medications.
Ketamine’s apparent effectiveness sparked renewed interest in the therapeutic potential of other psychoactive substances.
They fall into distinct categories: MDMA is an entactogen, also known as an empathogen, which induces a sense of connectedness and emotional communion, while LSD, psylocibin, and ibogaine are psychedelics, which create altered perceptual states. Ketamine is a dissociative anesthetic, though it can produce hallucinations at the right dose.
Despite the drugs’ differences, Olson said they all create neuroplasticity and allow the brain to heal damaged neural circuits, which imaging shows can be shriveled up in patients with addiction, depression, and PTSD.
“All of these brain conditions are really disorders of neural circuits,” Olson said. “We’re basically looking for medicines that can regrow these neurons.”
Psychedelics are particularly good at doing this, he said, and hold promise for treating diseases including Alzheimer’s.
A number of psychoactive drugs have now received the FDA’s “breakthrough therapy” designation, which expedites development and review of drugs with the potential to treat serious conditions.
But standard clinical trials, in which one group of patients is given the drug and a control group is given a placebo, have proven problematic, for the simple reason that people have no trouble determining whether they’ve gotten the real thing.
The final clinical trial for Lykos’ MDMA treatment showed that 71% of participants no longer met the criteria for PTSD after 18 weeks of taking the drug versus 48% in the control group.
A March report by the Institute for Clinical and Economic Review, an independent research group, questioned the company’s clinical trial results and challenged the objectivity of MDMA advocates who participated in the study as both patients and therapists. The institute also questioned the drug’s cost-effectiveness, which insurers factor into coverage decisions.
Lykos, a public benefit company, was formed in 2014 as an offshoot of the Multidisciplinary Association for Psychedelic Studies, a nonprofit that has invested more than $150 million into psychedelic research and advocacy.
The company said its researchers developed their studies in partnership with the FDA and used independent raters to ensure the reliability and validity of the results.
“We stand behind the design and results of our clinical trials,” a Lykos spokesperson said in an email.
There are other hazards too. Psychoactive substances can put patients in vulnerable states, making them potential victims for financial exploitation or other types of abuse. In Lykos’ second clinical trial, two therapists were found to have spooned, cuddled, blindfolded, and pinned down a female patient who was in distress.
The substances can also cause shallow breathing, heart issues, and hyperthermia.
To mitigate risks, the FDA can put restrictions on how drugs are administered.
“These are incredibly potent molecules and having them available in vending machines is probably a bad idea,” said Hayim Raclaw of Negev Capital, a venture capital fund focused on psychedelic drug development.
But if the protocols are too stringent, access is likely to be limited.
Rachel del Dosso, a trauma therapist in the greater Los Angeles area who offers ketamine-assisted therapy, said she’s been following the research on drugs like MDMA and psilocybin and is excited for their therapeutic potential but has reservations about the practicalities of treatment.
“As a therapist in clinical practice, I’ve been thinking through how could I make that accessible,” she said. “Because it would cost a lot for [patients] to have me with them for the whole thing.”
Del Dosso said a group therapy model, which is sometimes used in ketamine therapy, could help scale the adoption of other psychoactive treatments, too.
Artificial Intelligence and Analogs
Researchers expect plenty of new discoveries in the field. One of the companies Negev has invested in, Mindstate Design Labs, uses artificial intelligence to analyze “trip reports,” or self-reported drug experiences, to identify potentially therapeutic molecules. Mindstate has asked the FDA to green-light a clinical trial of the first molecule identified through this method, 5-MeO-MiPT, also known as moxy.
AlphaFold, an AI program developed by Google’s DeepMind, has identified thousands of potential psychedelic molecules.
There’s also a lot of work going into so-called analog compounds, which have the therapeutic effects of hallucinogens but without the hallucinations. The maker of a psilocybin analog announced in March that the FDA had granted it breakthrough therapy status.
“If you can harness the neuroplasticity-promoting properties of LSD while also creating an antipsychotic version of it, then that can be pretty powerful,” Olson said.
This article was produced by KFF Health News, which publishes California Healthline, an editorially independent service of the California Health Care Foundation.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
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11 Mistakes When Measuring Blood Pressure
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Knowing your blood pressure is important, but measuring it is so easy to get wrong, that even professionals often make these mistakes, which can result in a falsely high or falsely low reading:
You’ll want to learn these by heart
Dr. Siobhan Deshauer advises us to avoid these mistakes:
- Skipping rest before measurement: not sitting quietly for at least 5 minutes can raise systolic blood pressure by up to 11 points.
- Talking during measurement: speaking, even casually, can trigger nervous system activity and add up to 7 points to systolic readings.
- Using the wrong arm: readings can differ between arms; always use the arm with the higher pressure. A 10+ point difference may be a sign of vascular disease, to be wary of that.
- No back support: sitting without firm back support can raise systolic pressure by about 10 points.
- Improper arm positioning: if your arm isn’t supported at heart level, it can falsely raise or lower readings by up to 6 points (higher than heart = falsely low reading; lower than heart = falsely high reading).
- Crossed legs: crossing your legs during measurement can elevate systolic blood pressure by as much as 15 points.
- Caffeine before testing: recent intake can increase systolic readings by up to 10 points; avoid it for 30 minutes prior.
- Full bladder: this too can activate the sympathetic nervous system and raise systolic pressure by up to 15 points.
- Wrong cuff size: a cuff that’s too small can raise systolic pressure by 11 points; one that’s too large can give commensurately falsely low readings.
- Using wrist monitors: these are even more error-prone than upper arm cuffs and should only be used when no other option exists; choose validated devices only.
- Relying solely on clinic readings: white coat hypertension (up to 30-point spike) and masked hypertension (normal in clinic, high elsewhere) affect 20–30% of people—home monitoring is therefore essential for accuracy.
Example:
- at home, sitting tranquilly with my arm supported on cushions, the cuff placed correctly, and taking 3 readings to take an average of them, this writer’s blood pressure averages around 103/70,
- at a clinic where I got my blood pressure taken shortly after bouncing up 6 flights of stairs, without correct support of my arm let alone my back, and a nurse hurriedly taking it while asking me questions, 130/84
Quite a difference!
For more about these mistakes, enjoy:
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Want to learn more?
You might also like:
What Most People Don’t Know About Blood Pressure
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Cherries vs Grapes – Which is Healthier?
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Our Verdict
When comparing cherries to grapes, we picked the cherries.
Why?
First, let’s mention: we are looking at sour cherries and Californian grapes. Even those will of course vary in quality, but the nutritional values here are quite reliable averages.
In terms of macros you might have guessed this one: cherries have nearly 2x the fiber and grapes have about 50% more carbs. So, while neither fruit is bad and they are both low glycemic index foods, cherry is the winner in this category.
When it comes to vitamins, cherries have more of vitamins A, B3, B5, B9, C, and choline, while grapes have more of vitamins B1, B2, B6, E, and K. That’s a 6:5 win for cherries, and the respective margins of difference bear that out too.
In the category of minerals, cherries have more calcium, copper, iron, magnesium, phosphorus, and zinc, while grapes have more manganese and potassium. An easy 6:2 win for cherries.
You might be wondering about polyphenols: both are very abundant in very many polyphenols; so much and so many, in fact, that we couldn’t possibly try to adjudicate between them without doing some complex statistical modeling (especially given how much this can vary from one sample to another, much more so than the micro-and macronutrient values discussed above), so we’ll call it a tie on these.
Adding up the section makes for a clear win for cherries, but of course, enjoy either or both!
Want to learn more?
You might like to read:
Cherries’ Very Healthy Wealth Of Benefits!
Resveratrol & Healthy AgingTake care!
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