For some, the acid-base balance is the key to a happy life, for others it is a media health myth. As is usually the case, the truth lies in between: An objective view shows that a balanced acid-base balance significantly contributes to well-being. But how exactly does the acid-base balance work? What does hyperacidity mean? And what role does nutrition play? This article explains how you can bring your acid-base balance into balance and thus strengthen your health.
This is how the acid-base balance works
The blood test provides information about the state of the acid-base balance. At a pH value between 7.35-7.45 - i.e. slightly alkaline - it is in equilibrium. Acidic and alkaline environments are then distributed throughout the body so that all organs can work optimally.
As the central controller of the acid-base balance, the liver ensures that this condition remains stable. Not an easy task, because the body's own acids are produced through metabolism and additional acids enter the organism through food. In order to avoid hyperacidity and maintain balance, sufficient alkaline substances must be supplied through the diet.
This happens when there is excess acidity in the body
Hyperacidity puts a strain on the organism: the organs have to function under conditions for which they are not designed. And viruses and bacteria multiply more easily in an acidic environment than in a basic one. Insomnia, lack of energy and general malaise are often the first, diffuse symptoms of hyperacidity.
In order to maintain the smooth functioning of the organs, the body excretes acids, for example through the kidneys, skin and lungs. However, large proportions of the acids are neutralized with the help of basic minerals and thereby converted into salts. In the long term, this is problematic for two reasons: Firstly, the resulting salts cannot be completely excreted and are deposited in muscles, connective tissue and blood vessels. Symptoms such as cellulite, muscle hardening, arteriosclerosis and high blood pressure can result. Secondly, some of the basic minerals come from the body's own depots, such as teeth and bones, so that chronic hyperacidity also increases the risk of osteoporosis.
This diet helps against hyperacidity
You can protect your body from these risks by providing it with enough bases and also enough acids. An acid-alkaline diet consists of 70-80% alkaline foods and 20-30% acidic foods and largely corresponds to the basic rules healthy diet .
Whether a food is acidic or alkaline has nothing to do with its taste. Lemon tastes sour, but is an alkaline food. The ingredients and their utilization in the body are crucial: sodium, potassium, calcium, magnesium and iron are alkaline and stimulate the body's own alkaline production. Sulfur, phosphorus, chlorine and iodine, on the other hand, are acidic or acid-forming substances. When distinguishing between acidic and alkaline foods, a detailed one can be used Table help, but the basic principles are explained simply and quickly.
Vegetables and fruit as the basis of an alkaline diet
Basically, vegetables, fruit, potatoes and mushrooms have an alkaline effect. These foods should make up 70-80% of your diet. They supply your body with sufficient alkaline minerals to balance your acid-base balance and thus protect against the breakdown of the body's own mineral deposits. These foods also contain valuable antioxidants, vitamins, healthy fatty acids and herbal bitter substances that support your liver in its regulatory work. Untreated dried fruits Incidentally, they are one of the most valuable base suppliers because they contain basic minerals in a particularly concentrated form.
Choose acidic foods consciously
Protein-containing foods such as meat, sausage and dairy products, but also grains, have an acidic effect. These foods should make up 20-30% of your daily diet. So it doesn't make sense to avoid acidic foods, but it does make sense to pay attention to their nutrient content when choosing them. Whole grains and legumes provide useful fiber, while white flour products and coffee do not provide the body with any valuable ingredients. Caution is also advised when it comes to alcohol and refined sugar, as both inhibit the body's secretion of acids and thus contribute to acidification of the body.
Further tips for balancing the acid-base balance
The lungs and skin are among the organs that transport excess acids from the body; we breathe out many acids in the form of Co2. Therefore, deep and regular breathing has a positive effect on the acid-base balance. You can promote this with breathing exercises and gentle endurance sports. If it makes you sweat, even better. Sweat also carries excess acids out of the body. Sauna sessions and alkaline baths are also suitable for maintaining your acid-base balance. They are good in two ways, because they also reduce the concentration of stress hormones in the body, so that liver and kidney activity increases. This means: the more relaxed you are, the more acids your body can neutralize and eliminate.
Conclusion: The path to acid-base balance is the goal
A solid basic understanding of the acid-base balance serves as a guideline for strengthening and maintaining your health. It makes it clear that it makes no sense to put pressure on yourself to lose weight because of acidity, or to radically change your diet overnight. Health is personal and your well-being has to do with your preferences. It is more effective if you familiarize yourself with the principles of acid-base balance, trust your body feeling and overall healthy lifestyle and strive for a positive attitude towards life.
