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Doctor’s Senior Exercise & Health Newsletter December 1, 2002 Issue Vol. 2 No. 15 In This Newsletter Introduction*** The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it. Website: http://www.doctorsexercise.com How to subscribe: Click Newsletter on left menu at website for more info and to subscribe or browse directly to: http://www.pairlist.net/mailman/listinfo/dsenews E-Mail address: newsletter@doctorsexercise.com Healthfully Yours*** In our last two newsletters we spoke of the importance of calcium and magnesium in our diets. Adding to this and forming a most important triad is “Potassium”. I call it “ The Healthy Mineral Triad”. The symbol for potassium is K. The way the body losses potassium is in the urine and stool, and is called “Kalluresis”. Excessive losses of potassium can result in a condition called “Hypokalemia”. Losing an excessive amount of potassium may be due to many factors. Baring organic diseases that affect the kidneys and adrenal glands, the chief causes may be due to excessive use of laxatives, diuretics and other prescription medicines, especially those called “thiazides” Heavy sweating during sports, running or exercise will cause a loss of potassium, especially when fluids are not replaced. Beverages such as sodas are not fluids one should use, as they will increase the potassium loss rather than replacing it. A good sports beverage will contain most of the necessary minerals and should be used in place of sodas. Those eating excessive amounts of licorice are prone to losing potassium in large amounts. Individuals who are constantly dieting may be at risk and can be prone to a potassium deficit. If you are a binge dieter, as well as borderline anorexics, will definitely find they to have a potassium deficiency. As mentioned above, those taking laxatives in excess can find they are low in normal potassium levels. The use of mineral oil on a regular basis can interfere with normal absorption of potassium. Symptoms of hypokalemia (low potassium levels) are many and can result in severe disability. Some of these symptoms are, muscular weakness, twitches in the muscles, or tetany (ridgity of muscles). The muscles affected can be any muscle or group of muscles in the body, even those of the face or even the tongue. If the hypokalemia is very severe, the result can respiratory failure and even paralysis. Hypokalemia can also result in various cardiac symptoms, such as changes in the heart rhythms. These arrythmias, such as premature contractions or tachycardia (rapid heart beat), present themselves in varying degrees of severity. Other manifestations can impact the kidneys, causing an alkaline/acid imbalance in the body. Potassium also works in conjunction with sodium in regulating body fluid balances and nerve conduction. The symptoms described above are simplified presentations of the results that can occur when the body is depleted of potassium resulting in hypokalemia. The higher the blood potassium loss, the more severe the symptoms will be. Making sure you are getting enough potassium in your diet is the best way to prevent any of the above problems. The suggested daily dosage is 99 mgs. Eating the proper foods will help in maintaining the normal potassium blood level. See below in the Health Hints as to what foods contain the highest levels of potassium. Health Hints*** The foods listed below can be eaten throughout your three meals during the day. It is not necessary to try and get your daily allowance of potassium at one meal. The listed foods are varied enough to stagger them for breakfast, lunch and dinner. Eating as many as possible on a daily basis can prevent a blood potassium deficit. Bananas, citrus fruits, dried fruits, and vegetables that have a deep yellow color. Potatoes, avocados and legumes Whole and skim milk. Prunes and raisins. Cereals fortified with vitamins and minerals. Some of the above foods can be eaten during the day between meals as snacks. It is also suggested that if enough of these foods are not eaten, a supplement be taken to ensure that the normal daily dosage will be in your diet. A HAPPY AND HEALTHY HOLIDAY ©©© Doc Cane Copyright, Disclaimer, and Trademark information Copyrightă 1997-2002 Emanuel M. Cane. All rights reserved. Except stated below, this material or parts thereof may not be published, broadcast, rewritten, or redistributed by any means whatsoever without explicit, written permission from the author. ************* You may circulate copies of the Doctor’s Senior Exercise & Newsletter by Manually forwarding it, providing you forward the issue in it’s entirety, no fee is involved, and you may forward no more than three issues to any one individual. 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