Mother has been in the rehab facility for just over a week now, and is adjusting to the new routine pretty well. I miss her very much and the house seems terribly empty. I haven't lived alone in years so it's a big adjustment for me.
I am trying to pay more attention to what I eat, and to eat more healthfully.
About a week before she went in the hospital, the doctor tested Mother's potassium and magnesium levels and they were very low. Because she had been vomiting and having diarrhea she had hypokalemia. She didn't want to go to the hospital and get an IV, so the doctor prescribed supplements. I had a mortar and pestle someone gave me years ago so I got quite expert there at grinding up the enormous supplements and mixing them with some yogurt, which was easier for her to swallow.
I have always been faithful about taking multivitamins but most vitamins do not have anywhere near as much potassium or magnesium as humans need in a day.
I started researching the effect that potassium has on the body. An article called Why Is Potassium Important in the Diet? was fascinating.
"Classified as an electrolyte, potassium also regulates the electrical activity of your heart, builds protein and metabolizes carbohydrates. However, potassium becomes more important in your diet as your body ages. According to the U.S. Department of Agriculture's Dietary Guidelines for Americans 2010, a potassium-rich diet can decrease high blood pressure and may also reduce your risk of kidney stones and bone loss."
Mom has suffered from leg cramps and cramps all over her body, for years. My brother and I also get cramps, but not as much. I seldom get them. My brother found a supplement called No Salt that is basically pure potassium. If you get leg cramps a lot, consider switching from salt to No Salt.
Or better yet, just eat more foods high in potassium.
Bananas aren't the only foods high in potassium. Black beans have quite a lot. Salmon and avocado also are champs. Potatoes star in the potassium universe. In fact, if you have been sweating a lot, or dealing with diarrhea, and you want a quick feel-better food, eat a bag of potato chips, to replace your sodium and potassium.
Magnesium is also critical to good health. This article was really fascinating, Should You Be Taking Magnesium Supplements?
This article also was very informative, Magnesium: Health Benefits, Facts, Research
"Magnesium deficiency, especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease, and osteoporosis."
Shrimp, almonds, and sunflower seeds have lots of magnesium.
The list of magnesium benefits is quite long. It's good for your heart. It helps with PMS symptoms. Most interesting to me is that it helps with anxiety symptoms and helps one sleep.
So I have been consciously trying to make sure I get enough potassium and magnesium in my diet every day. I started keeping charts listing every food I eat every day, then adding up the potassium and magnesium mgs at the end of the day.
First, though, I made the chart below, which lists a lot of foods I eat every day. I am consciously trying to add a cup of black beans to my daily food intake, because they are so healthful.
I am not a doctor or a scientist, but if you get leg cramps, suffer from anxiety or sleep issues, or PMS, I urge you to take an hour and do some research on potassium and magnesium. Try to add in these healthful foods to your diet, and be aware of what you eat.
I don't drink sodas or alcohol, and haven't for years. (I use a little wine in cooking, but I don't think that counts.) I try to limit my sugar intake -- one day I hope to eliminate it entirely. I also find that avoiding bread is a good thing for me.
Just becoming conscious of foods and how they make you feel is important as you grow older. I feel good after I eat a banana or a cucumber. I feel yucko after I eat ice cream or chocolate. So maybe I am finally maturing in my food choices -- I am trying to, anyway. I want to feel good, and eating foods that help me to feel better, and avoiding foods with no nutritional value helps me feel better, in general.
UPDATE: Mom is slowly getting better in rehab, and I go see her every day..
POTASSIUM AND MAGNESIUM
|
FOOD |
POTASSIUM 4,700 |
MAGNESIUM 320 |
PROTEIN |
|
1 cup black beans |
611 |
120 |
15 |
|
Banana |
422 |
32 |
1 |
|
Egg |
63 |
3 |
6 |
|
Prunes (3) |
210 |
10 |
2 |
|
Spinach |
167 |
23 |
1 |
|
Greek yogurt |
240 |
15 |
15 |
|
Almonds ¼ cup |
191 |
75 |
6 |
|
Green beans 1 cup |
209 |
20 |
2 |
|
Chicken 3 oz. |
357 |
32 |
25 |
|
Salmon 5 oz filet |
719 |
44 |
40 |
|
Avocado 1 cup |
708 |
35 |
3 |
|
Raisins 1.5 oz [small box] |
322 |
90 |
1.5 |
|
Zucchini 1 medium |
514 |
18 |
2 |
|
apple |
260 |
15 |
1 |
|
Chickpeas 1 cup |
447 |
78 |
14 |
|
potato |
897 |
34 |
4 |
|
Peanut butter 2 tblsp |
208 |
34 |
8 |
|
Cucumber 1 cup |
150 |
14 |
1 |
