Life on Earth depends on appropriate pH levels in and around living organisms and cells. Human life requires a tightly controlled pH level in the serum of about 7.4 (a slightly alkaline range of 7.35 to 7.45) to survive. But what we eat and drink does not always have an effect on the pH of our blood, which our heart, kidneys, and lungs regulate, according to the National Kidney Foundation.
This article examines the potential role of an alkaline diet in promoting health and well-being. It delves into the scientific literature, balancing it with information found in lay publications, to provide a comprehensive overview.
The Crucial Role of pH Balance
The human body maintains a delicate balance between acidic and alkaline substances to ensure optimal function. pH, which stands for "potential of hydrogen," is a measure of acidity or alkalinity on a scale of 0 to 14, with 7 being neutral. Different parts of the body have varying pH levels to perform their specific functions effectively. For example, the stomach needs a highly acidic environment (pH 1.35 to 3.5) to aid in digestion and protect against microbial organisms, while the skin maintains an acidic pH (4-6.5) to act as a protective barrier against environmental threats. Human blood should be slightly alkaline with a pH ranging from 7.35 - 7.45.
The Modern Diet and Metabolic Acidosis
The modern diet, characterized by an increased intake of sodium and chloride and a decrease in potassium and magnesium, can disrupt this delicate balance. The ratio of potassium to sodium has reversed, K/Na previously was 10 to 1 whereas the modern diet has a ratio of 1 to 3. This shift, along with a higher consumption of saturated fats and simple sugars, may induce metabolic acidosis, a condition where the body becomes more acidic. With aging, there is a gradual loss of renal acid-base regulatory function and a resultant increase in diet-induced metabolic acidosis while on the modern diet.
Understanding the Alkaline Diet
An alkaline diet aims to restore the body's pH balance by emphasizing alkaline-rich foods and limiting acidic ones. The principles of the acid ash hypothesis help make up the tenets of the alkaline diet. The acid-ash hypothesis suggests that excessively acidic diets are bad for overall health. Researchers based the hypothesis on the premise that foods that have been metabolized by the body leave behind a chemical residue known as ‘ash.’ When combined with body fluids, this ‘ash’ can be either acid-forming or alkali-forming, which could cause a reaction in the body.
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Foods typically included in an alkaline diet are natural, nutritious, and generally healthy:* Beans and legumes
- Carrots
- Fruits
- Grains
- Leafy greens
- Nuts
- Seeds
Foods that contain acid-forming substances include:* Meat
- Grains
- Dairy
- Unsprouted beans
- Sunflower and pumpkin seeds
- Nuts
- Carbonated drinks
- Alcohol
- Coffee and other caffeinated drinks
- Sweeteners
- Refined table salt
- Tobacco
Potential Benefits of an Alkaline Diet
While the body has remarkable mechanisms to maintain pH balance, an alkaline diet may offer several potential health benefits.
- Muscle Mass Preservation: A three-year study found that a diet rich in potassium, such as fruits and vegetables, and reduced acid load, helped preserve muscle mass in older adults. Correction of acidosis may preserve muscle mass in conditions where muscle wasting is common such as diabetic ketosis, trauma, sepsis, chronic obstructive lung disease, and renal failure.
- Improved Growth Hormone Levels: Neutralizing the daily net acid load with potassium bicarbonate has been shown to increase growth hormone levels, potentially improving quality of life, reducing cardiovascular risk factors, and enhancing body composition, memory, and cognition. The use of enough potassium bicarbonate in the diet to neutralize the daily net acid load in postmenopausal women resulted in a significant increase in growth hormone and resultant osteocalcin.
- Back Pain Relief: Supplementation with alkaline minerals may improve chronic low back pain by increasing blood pH and intracellular magnesium levels, which are essential for enzyme function and vitamin D activation. There is some evidence that chronic low back pain improves with the supplementation of alkaline minerals.
- Enhanced Chemotherapy Effectiveness: An alkaline environment may improve the efficacy of certain chemotherapeutic agents, although the effect varies depending on the specific agent. The effectiveness of chemotherapeutic agents is markedly influenced by pH.
Considerations and Caveats
It's important to approach the alkaline diet with a balanced perspective, considering the following points:
- Bone Health: While some believe an alkaline diet protects bone health by reducing calcium loss, recent studies suggest that calcium balance may be maintained through other buffers like phosphate. There is no substantial evidence that this improves bone health or protects from osteoporosis.
- Individual Variability: The impact of specific foods on pH levels can vary from person to person. Keeping track of what you eat, as well as the severity of your symptoms. Then avoid the foods and beverages that seem to trigger your symptoms.
- Kidney Function: Individuals with kidney disease should exercise caution, as an alkaline diet may interfere with kidney function. Health issues such as diabetes, kidney disease, liver failure, and cancer can cause different types of acidosis, according to MedlinePlus.
- Nutrient Deficiencies: Strict adherence to an alkaline diet may lead to nutrient deficiencies if not properly planned. And a strict alkaline diet may be costly and rob you of other nutrients you may need.
Practical Tips for Adopting an Alkaline Diet
If you're considering adopting an alkaline diet, here are some practical tips:
- Focus on Fruits and Vegetables: Prioritize a wide variety of colorful fruits and vegetables, aiming for organic options whenever possible. One of the first considerations in an alkaline diet, which includes more fruits and vegetables, is to know what type of soil they were grown in since this may significantly influence the mineral content.
- Limit Acid-Forming Foods: Reduce your intake of meat, dairy, processed foods, and sugary drinks.
- Stay Hydrated: Drink plenty of water, preferably alkaline water, to help your kidneys excrete acid. Drinking alkaline water, which has a higher pH than tap water, also may be effective in reducing acidity.
- Monitor Your pH Levels: While not essential, you can monitor your urine pH levels to gain insights into your body's acid-base balance. If you’re curious to know your pH level before implementing the tips below, you can test your pH by purchasing strips at your local health food store or pharmacy.
- Consult a Healthcare Professional: Seek guidance from a doctor or registered dietitian to ensure the diet is appropriate for your individual needs and health conditions. Ask your doctor or a registered dietician before making any dietary changes to ensure you are consuming the right foods to address your symptoms and stay healthy.
The Gut-Brain Connection and Lifestyle Medicine
Emerging research highlights the importance of the gut-brain connection in overall health. The GI tract, or your gut, is the seat of your immune system. “Whatever is good for your gut is good for everything.” It took Blackburne less than a week to break his chronic acid reflux and less than six weeks to see measurable progress in his blood. This underscores the significance of lifestyle factors, including diet, in promoting well-being.
Addressing Acid Reflux: A Holistic Approach
Acid reflux, a common digestive issue, can be managed through a combination of dietary and lifestyle modifications. Acid reflux happens when stomach acid flows back up into your esophagus - the tube that connects your throat to your stomach. Occasional acid reflux is very common. Almost everyone experiences it from time to time. When acid reflux leads to frequent symptoms or complications, then it’s called GERD.
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- Identify Trigger Foods: Keep track of foods that worsen your symptoms and avoid them. To help find the foods that make your symptoms worse, keep track of what you eat, as well as the severity of your symptoms. Then avoid the foods and beverages that seem to trigger your symptoms.
- Eat Smaller Meals: Avoid overeating, which can put pressure on the lower esophageal sphincter (LES).
- Stay Upright After Eating: Avoid lying down for at least 2-3 hours after meals to prevent acid reflux.
- Consider Medications: Over-the-counter or prescription medications may be necessary in some cases to manage symptoms. Ask your doctor before starting or stopping any medication, as well as potential medication interactions.
- Lifestyle Changes: Common reflux triggers include both food choices and lifestyle habits. Reflux prevention involves more than just eating well.
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