Have you gone on a diet? Do not neglect mineral salts

Diet, black mood and exhaustion often go hand in hand. But the cause is not only psychological…

Diet, black mood and exhaustion often go hand in hand. But the cause is not only psychological, as one might think: there are other culprits, not to be underestimated.

Here we are again to deal with the mirror. The summer arrives, the clothes become lighter and reveal to us, mercilessly, those intolerable pads accumulated during the winter.

It is the classic period in which good intentions flourish: correct nutrition and increase physical activity to face the summer in full shape.

The idea is correct, but be careful how we implement it. Diet and movement, especially during the hot period, can put us in difficulty with moodiness and muscle weakness.

Potassium and magnesium down, increase tiredness and irritability Apart from all the people who let themselves be seduced by the “miraculous” diet of the moment, which is generally unbalanced and unhealthy, even those who follow a more prudent and varied regime may feel exhausted and in a bad mood.

Signals that should not be hastily dismissed as a logical consequence of not being able to eat what we like most and in the desired quantities. Even more so if muscle cramps and pressure drops appear.

Especially if we associate a muscular work that makes us sweat more than usual and if the external temperatures are high.

Sweating, in fact, is a useful mechanism to reduce the rise in body temperature, but involves loss of liquids and many other substances essential for our well-being including mineral salts such as potassium and magnesium, substances that our body is not able to synthesize. So it is not enough to drink a lot.

Hydration is certainly essential, the exchange of liquids healthy, but it is not enough to replenish other essential elements.

Nutrients often underestimated

It’s not just calorie restriction. More often the feeling of chronic fatigue and muscle weakness, nervousness, cramps or sudden drops in pressure are due to a lack of mineral salts.

Sodium, chlorine and potassium, in fact, are necessary to regulate the hydro-saline and acid-base balance; Magnesium enters a large number of metabolic reactions that produce energy and, together with potassium, is essential for the proper functioning of muscles, including the heart, and the nervous system.

Many foods contain minerals, but dietary restrictions can eliminate important sources. For example, table salt provides sodium and chlorine, while milk and cheese are rich in calcium and phosphorus.

The table illustrates foods in which magnesium and potassium are rich:

Magnesium Dried fruit

Green leafy vegetables

Potassium Bananas




Kidney beans


An integration can be useful

If we are on a diet, therefore, it is easy that the quantities introduced are not sufficient, especially in periods when we sweat more.

In addition, recent studies by the Ministry of Health have found that in Italy the intake of potassium is low, especially compared to that of sodium.

Since potassium deficiency is also induced by a magnesium deficiency, these two elements should be supplemented with appropriate supplements that contain an appropriate dose and in the right proportions.

Associated with B vitamins that modulate normal energy metabolism, these elements will help reduce the feeling of tiredness and fatigue, allowing you to face the diet in health and, perhaps, even with a good mood.

Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.

The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.

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