Lack of minerals in the body suffers from unpleasant sensations: list the main symptoms

At this time of year, life really does flow a little differently – a longer day allows us to keep up: the pace of activity is more intense, we work more, we have fun, we are outdoors, write a press release .

You want to enjoy not only sunny weather, nature, entertainment, but also well-being, without which joy is probably difficult to imagine. However, the pleasures of summer, such as sunbathing, heat or increased physical activity, affect our body.

Active rest, spending more time in nature, as well as sports, increase the body’s need for minerals. Not replenishing mineral reserves in a timely manner can result in a deficiency in our appearance, well-being and athletic performance. So what minerals and what springs to look for them, so that not only the eyes, but also the skin glows, and the energy is enough not only to do the job, but also to complete the night’s workout? Kristina Lebedevaitė, a family doctor at the Endemik Clinic, reviews which minerals are most necessary for lasting beauty and inexhaustible energy.

Magnesium: for your beautiful skin

Looking at beauty from a biological perspective, we can say that in order to take care of health, in addition to beauty, it is above all important to ensure an adequate amount and balance of water and minerals. For this reason, to maintain good skin condition in summer, the doctor first advises consuming enough fluids, since in hot climates, due to increased sweating, the need for them is significantly greater than at other times of the year.

It is known that together with fluids, minerals that are useful for the skin and for the whole body are eliminated from the body.

“Magnesium is a very necessary mineral for healthy skin. Sufficient magnesium ensures regular cell regeneration. The lack of water and magnesium makes the skin less elastic and twice as sensitive to free radicals, which leads to degeneration of the skin and wrinkles. By ensuring a sufficient amount of magnesium in the body, it will be much easier for the skin to regulate the moisture balance, it will remain elastic and therefore young, “says family doctor K. Lebedevaitė Sometimes it is very beneficial to enjoy the magnesium obtained not only with food or drink but also through the skin magnesium Various masks with algae or others enriched with magnesium have a particularly good effect on the condition of the skin.

Iron is a source of energy.

In order not only to look good, but also to have enough energy to enjoy summer entertainment, the minerals that ensure the total amount of energy are important. The mineral that will help bring down the mountains is iron. The main function of iron in the body is to supply oxygen to the entire body. “Lack of iron causes general fatigue, impairs endurance, ability to work, can cause headaches, drowsiness, blinking eyes, shortness of breath, frequent heartbeats,” says K. Lebedevaitė.

Iron deficiency anemia is a fairly common disease among young people, children, and adolescents. Iron deficiency often occurs when the need increases and the amounts of iron obtained earlier are too small.

“It is seen more often in pregnant women, fast growing children and adolescents, women due to heavy menstruation. Iron deficiency also has a negative effect on the condition of the skin and mucous membranes, hair and nails. The lack of this trace element bothers hair loss, it weakens and breaks. Due to the lack of iron, the nails are broken and brittle. The stiffness of the iron is annoying and difficult to heal mucosal ulcers. An interesting symptom of iron deficiency is the peak of taste. Express an insatiable desire to eat strange things: ice, chalk, hair, sand, etc. ”Explains Dr. K. Lebedevaitė.

Iron is also a very important element for athletes. Due to its role in oxygen transport in sports, dyspnea does not suffer, and muscles that do not feel the lack of oxygen allow to achieve better sports results.

Potassium and magnesium: for effective sports

Athletes, and especially cardiovascular training enthusiasts, should consider the combination of minerals potassium and magnesium. Magnesium is not only necessary for the total absorption of potassium, but it also participates in the regulation of blood pressure and the central nervous system. Magnesium participates in more than 300 different chemical reactions that take place in our body. One of the areas of activity is participation in muscular activities. Lack of magnesium eventually leads to cramps – involuntary contractions and spasms of the skeletal muscles in various areas.

The second mineral, potassium, is responsible for the proper functioning of all the muscles in the body, including the most important one: the heart muscle. Keep in mind that as perspiration increases during intense workouts, some of the minerals are excreted through the skin in sweat, so active athletes need to consume slightly higher doses of minerals.

“Lack of potassium, even at rest, the heart rate can become frequent and irregular, in which case the treadmill should be forgotten. In the case of such complaints, it is recommended to consult a family doctor to obtain the electrolyte levels in blood and electrocardiogram recording. Minimal potassium deficiency can be corrected with food supplements, sometimes the highest deficiency must be recovered by intravenous infusions of potassium solution “, says K. Lebedevaitė.

To avoid serious signs of potassium deficiency, it is recommended to ensure adequate intake with food, natural mineral water or supplements.

Well, weightlifters, who sweat a lot in the gym, are often tempted to eat something salty – this is how the body demands a lot of lost sodium, a mineral that is also necessary to maintain good muscle function.

“Sodium also performs many different functions in the body. It is necessary for all cells, maintaining their electrical balance. It plays an important role in the propagation of the nerve impulse, which determines the harmonious cooperation of the muscle and the nerve and the quality of the muscle contraction, ”says Dr. K. Lebedevaitė.

Where to look for sources of beauty and energy?

According to Kristina Lebedevaitė, a GP at the Endemik Clinic, a balanced and healthy diet allows you to maintain a sufficient amount of minerals.

“It is important to eat as many healthy natural foods as possible. Magnesium is rich in vegetables and cocoa, nuts; iron – in meat, beans, corn flakes; potassium – in dried apricots, bananas, sodium – in table salt ”, advises Dr. Kristina Lebedevaitė.

All these trace elements can be found not only in food but also in drinks such as natural mineral water. So by balancing a diet that includes not only food but also drinks, we can properly prepare for the brisk summer season, during which we will not only look beautiful, but also feel good.