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Why Electrolytes are so important for our body?

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Ever wondered what to drink during and after an exercise session, more importantly if you are an athlete training intensely for your next run or next match or a practice session; well the options are galore…..like plain water, sports drinks, energy drinks, fruit juice….?

Which among these is the best and why? Are sports drinks better than plain water? Do they have some super energy ingredient or a magic formula that boosts performance?

Well the answer is yes, they do contain, not a magic formula but, a balanced proportion of ELECTROLYTES! So what are these electrolytes…let us understand their role and function in the human body.

Electrolytes are minerals which when dissolved in water; break into small electrically-charged particles called ions. These can either be positively-charged (anode) or negatively-charged (cathode) ions. Our body needs a balanced number of cathodes and anodes to stay healthy.

The most important electrolytes required by the human body are sodium, potassium, magnesium, calcium, chloride and phosphate. These are present in all body cells and fluids and play a vital role in maintaining proper hydration and balance of water within and between body cells. Each electrolyte has certain specific functions-

  • Calcium is responsible for building and maintaining strong bones, also plays a vital role in muscle and nerve functions, especially muscle contraction and nerve impulse transmission i.e. transport of signals up and down the nerves which in turn directs the muscles to act
  • Sodiumis the dominant positive ion which regulates body’s water content and also aids nerve communication.
  • Chloride is found in blood and fluid outer layer of cells; along with sodium it helps control body’s water content.
  • Potassium is needed to maintain normal functions of cells and muscles.
  • Magnesium helps convert blood sugar into energy, also supports over 300 enzyme reactions.
  • Phosphate facilitates absorption of calcium in bones as well as regulates the blood pH level.

As athletes train and perform. They sweat and lose fluids as well as electrolytes in the process. Drinking water replenishes hydration but, not electrolytes. In fact, drinking only water can sometimes dangerously dilute electrolytes in the body and worsen existing imbalance. This imbalance can manifest in form of symptoms like fatigue, muscle cramps, nausea, stomach cramps, stiff and achy joints, and even confusion and impaired judgement. In severe cases, seizures and even heart failure can occur. In other words, electrolyte depletion and imbalance can severely affect an athlete’s performance.

What can be done to prevent an electrolyte imbalance?

Sports drinks definitely play a role in reinstating electrolyte balance but, these are laden with sugar adding extra calories. A better way can be to indulge in foods rich in particular electrolytes like-

  • A salty meal like soup before a strenuous exercise session can help retain fluid and maintain hydration during exercise
  • Tomatoes, Olives, Lettuce help to replenish chloride
  • A large Banana contains 450-600 mg of Potassium
  • Melons, oranges, raisins or prunes, sweet potatoes, peas and beans are rich in sodium
  • Research shows that milk contains a mix of carbohydrates, calcium, sodium, potassium and good protein which aids muscle recovery.

Inclusion of these calcium rich foods like milk and cereal, yoghurt or latte in your diet helps a lot in creating Electrolyte balance.

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Varicose Veins – Facts You Should Know

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Varicose veins are a relatively common condition, and for many people they are a family trait. Women are at least twice as likely as men to develop them.

Varicose veins are enlarged, twisted, gnarled superficial veins that can be seen just under the surface of skin. These can form in any part of the body but most commonly affect the legs.

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Let us understand what causes varicose veins and how to manage this condition.

  1. Veins are blood vessels that carry blood from body tissues back to the heart. Do you realize what an uphill task it is, since blood here is moving upwards against gravity? So, veins have small one-way valves to keep blood flowing towards the heart. If these valves become weak, blood can back up and pool in veins causing the veins to swell up, widen, thicken and bulge.
  2. A variant of varicose veins is known as Spider veins. These are smaller red, purple and blue vessels that also twist and turn. Spider veins are easily visible through the skin and are typically seen on the legs and face.
  3. Varicose veins are primarily genetic which means the condition runs in families and certain factors like hormonal changes can increase the risk (as occurs in pregnancy).
  4. Did you always think that varicose veins affected women only? The truth is women are more commonly affected because female hormones tend to relax the walls and valves of the veins, however men get them too!
  5. Aging definitely worsens the problem of varicose veins, but young people can get it too!
  6. Are varicose veins only a cosmetic issue? On the contrary, they can be much more than that! A significant number of people with varicose veins eventually develop symptoms, most common being dull achiness, heaviness, throbbing, cramping and swelling of legs. Severe dryness and itchiness of skin near varicose veins is also common. Bleeding, skin discoloration, skin thickening and ulcers are other less common symptoms, but once skin damage occurs it is usually permanent.
  7. What to do if you have varicose veins? A visit to your doctor should be the first step. The doctor will examine any visible veins and may also do an ultrasound, which is a non-invasive test that utilizes high frequency waves and allows the doctor to see how blood is flowing in the veins.

Angiogram is another test where a dye is injected into veins and X-rays taken to get a better view of blood flow in these veins.

  1. Is there a way to prevent this condition? Yes, and the answer lies in your lifestyle. Lifestyle does matter! Obesity can worsen or cause onset in people with genetic predisposition. So getting down to a healthy weight, calf-strengthening exercises and elevating legs can prevent onset as well as aggravation of symptoms.
  2. Let’s also talk about available treatment options. Minor varicose veins can be treated by laser and sclerotherapy. Endothermal ablation involves closing a vein by applying heat through a needle to numb the vein.

Some new procedures involve scelrosing agents (which are medications that numb veins by causing irritation) and adhesive agents that seal a vein shut.

  1. Treatments are available and effective but remember these aren’t a cure! Another set of varicose veins may pop out at another or the same place.

Thus, it is worth reiterating that a healthy active lifestyle goes a long way in keeping varicose veins from appearing as well as worsening further.

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