Minerals are like the little spark plugs that keep your body doing what it does best ⚡️
And optimizing minerals is important for overall digestive health. They help your body perform such tasks as muscle contraction, nerve conduction, enzyme reactions and immune system support. Minerals also help with hormone production and digestion.
If you’re not consuming enough of these minerals through your diet or supplements, it can cause a wide range of problems.
As a high achieving women you are often burning the candle at both ends, and as a result your minerals are depleted and your digestive health suffers
Many of our clients are super mineral depleted from years of stress, lack of sleep and digestive symptoms.
The good news is that minerals are found in many different foods like meats, fruits and vegetables or can be taken as supplements–eating a balanced and varied diet is a great place to start, but sometimes we have to pull out the big guns and really boost your mineral status. .
In this blog, we’ll explore how some minerals affect your gut health and how you can improve your gut health by adding more of these essential nutrients into your diet.
Magnesium
Magnesium is an important mineral that helps with digestion, absorption of nutrients and nerve function.
We use magnesium for 300+ processes in the body for muscle relaxation, energy production, and stress management. We deplete magnesium all day long – it’s important to replace it! If you’re stressed, constipated, not sleeping, etc. you might need some magnesium!
Magnesium is found in dark leafy greens, nuts, seeds and beans. It can also be absorbed through the skin by taking a relaxing bath or shower with Epsom salts (magnesium sulfate), which are available at most drugstores.
Examples of food sources with magnesium:
- Pumpkin seeds
- Chia seeds
- Oatmeal
- Kidney beans
- Brown rice
- Cocoa
I recently released a podcast episode all about magnesium, the different kinds of magnesium, and how to identify the right form of magnesium for your needs. Listen here.
Sodium
Yes, I know everyone is scared of sodium but you NEED it. Especially if you struggle with constipation or diarrhea.. If you’re drinking water all day long yet still thirsty and peeing all the time…you might need some sodium
Sodium is an essential mineral that helps the body maintain fluid balance, transmit nerve impulses and regulate blood pressure.
Sodium deficiency can lead to hyponatremia (low sodium levels). This can cause symptoms such as nausea or vomiting; headaches; confusion; fatigue; muscle weakness; cramps; seizures or fainting spells if left untreated…but even if you don’t have these symptoms, you can still be sodium depleted. Some of the common reasons we see for our clients struggling with low sodium include:
– Excessively sweating: sodium is lost through the sweat and is depleted if you are exercising vigorously or working in a hot environment
– Under chronic stress: chronic stress can lead to depletion of sodium in the body as the adrenal glands release hormones that cause the body to excrete sodium (which is why you also crave salt!)
– On a diuretic: diuretics increase excretion of fluids from the body, including sodium. We often see individuals who have been on or are on spironolactone
– Eating a whole food diet: If you cook most of your food from scratch and you don’t add salt, you may be sodium depleted
– Struggling with adrenal insufficiency: the adrenal glands play a key role in regulating sodium balance in the body. Under excess stress your adrenal glands will excrete more sodium
Examples of food sources with sodium:
- Celtic salt
- Redmond real salt
- Fermented foods
- Seafood
- Cottage cheese
- Celery
- Tomatoes
- Potatoes
You need sodium for stomach acid production, and to help get water INTO your cells and for proper nerve signaling. Most people need high quality, mineral rich salt in their diet (contrary to what we have believed).
Potassium
Often a missed mineral, potassium is so important for muscle contraction and depleted when you are stressed.
You need potassium for muscle contractions, thyroid function, and to regulate gut motility. If you are stressed or your gut or thyroid is slow, you likely need more potassium
Potassium is the most abundant mineral in your body, and it’s vital to many bodily functions. It helps your heart beat regularly, keeps your muscles working properly, and even helps regulate blood pressure.
Because of this, it’s important that you get enough potassium in your diet–but many people don’t!
Examples of food sources with potassium:
- Avocados
- Bananas
- Coconut water
- Brussel sprouts
- Squash
- Pumpkin seeds
If you’re not getting enough potassium from food alone (or if you have certain health conditions), then taking a supplement may be necessary for optimal gut health and overall wellness.
Side note/pro tip: If you are increasing your sodium intake and getting puffy, you might need more potassium. And if you are increasing magnesium and still struggling with bowel movements, you might need more magnesium
The women we work with go from stressed and depleted (and struggling with digestive symptoms) to energized and free by focusing on actually ADDING to their diet, prioritizing minerals and getting to the root of their symptoms.
Remember – prioritize foods containing these minerals FIRST! Then, if needed, use supplements ⚡️
A few of my favorites are @rayvishop @jigsaw_health @tracemineralsresearch
And check out my mineral mocktail reel for a potassium and sodium rich drink for the summer! Although I drink it all year long.
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