Over recent years, a number of new diets have become popular among health conscious individuals. The most popular include: the low carb high fat (LCHF) diet, as well as the ketogenic and carnivore diets. In this video-interview I discuss how diet affects electrolyte balance. Electrolytes, minerals like salt and potassium are essential “cofactors” for enzymes involved in metabolism. They are essential, meaning we cannot make them on our own. We have to ingest them through diet. Each of these new diets differs in available electrolyte cofactors. In addition, each of these new ways of eating modifies how much insulin we use. Insulin holds onto sodium and so as we reduce our insulin need, we also reduce sodium. Since electrolytes affect everything from cell firing to heart rhythm, it is important to consider whether one’s chosen diet provides sufficient quantities of these critical elements.
I have written about the electrolytes salt and potassium on several occasions, see here and here and here. I have also written about how thirst is an indicator of electrolyte balance or imbalance, see here. In the video, we discuss salt thirst from a different perspective, and sodium requirements with different diets. US Dietary Guideline recommends 2300 mg sodium (sodium is 40% of salt) for the general population and 1500 mg sodium for the elderly and those with heart disease. This is in contrast to research showing that such low sodium actually increases mortality. Accordingly, the ideal amount is around 3500-4500 mg sodium a day for all populations. Another study found that 4000 – 6000 mg sodium was ideal for non-hypertensive individuals.
Salt, Edema, Thirst, Insulin, and Hydration
In diets more heavily focused on animal proteins, managing hydration can become difficult without proper electrolyte support. Edema, or swelling, is a common symptom of improper electrolyte balance and dehydration. Because these diets reduce circulating insulin, and as a result also sodium and water levels, the body becomes dehydrated. To conserve water and salt, the body stores it in the tissues, leading to edema. Rather than reducing water and salt, an increase in both is required to prevent edema. Thirst may also follow, but drinking water is often an inappropriate response.
I also cover protein to some extent in this interview. Much is yet to be clarified about the amount of protein that is ideal. I have written about protein before, you will find it here.
I hope you enjoy this video discussion.
Keto & Carnivore: Electrolytes, Water Retention & More
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This article was first published in April 2020.
My daughter took a drug called gabapentin and has been struggling with Edema in her hands and feet ever since, painful Edema. She has also recently tried to cut her carbs out and add in a lot more healthy things like eggs meat liver fish etc. Is there anything else she can do to stop the edema.
Dear Anne,
I am very sorry that your daughter is taking Gabapentin. This drugs is a voltage gated calcium channel blocker, which disrupts neuronal communication. In addition, it is a strong activator of voltage-gated potassium channels, meaning it increases fluids leaving cells. So this explains the edema of your daughter. The low carbohydrate diets will not help with edema caused by a drug. To stop the drug-caused edema, she needs to discuss discontinuation of the drug with her doctor.
Since Gabapentin is prescribed for many conditions, including migraines, if migraines are the reason for the medication, there are way better alternatives out there. If she was prescribed this for seizures, she should contact the Charlie Foundation for help. If for migraine or nerve pain, she should join my Facebook group and we can help her learn to prevent migraine and reduce/prevent nerve pain, depending of the cause.
Best wishes,
Angela
These articles are helping me understand so much more. But I still have problems I cannot fix. I am on a carnivore diet and I have tried increasing my salt intake and drinking small amounts of milk. It has helped a little, but I still have problems with minor muscle cramps but mainly lack of power when exercising.
It would be great to hear your thoughts, thank you.
Dear Sammy,
The problems can have a lot to do with you body’s struggle with insulin resistance. Many people have a hard time because additional steps are often necessary and the switch to a new diet is not enough. Please join us in my Facebook migraine group where you will learn how to apply the carnivore diet right.
Best,
Angela
This is such helpful information. I am now on a low carb high fat (LCHF) diet, thanks so much for sharing this.