Most symptoms to which the internet community attributes ‘Keto-Flu’, ‘Atkins-Flu’, and ‘adrenal fatigue’Insomnia, fear and slow recovery after exercise can be cured by a modest daily supplement of one essential nutrient – sodium (aka salt).
There is no science that links carbohydrate restriction and/or food ketosis to a reduced adrenal function (ie insufficient cortisol or adrenaline production).
To prevent confusion, we must distinguish between ‘sodium depletion’ – that the Renin/Aldosterole Route That reduces sodium excretion – and simple dehydration. Drying out activates thirst, which stimulates water consumption. But only water consumption cannot reverse the symptoms of sodium depletion. Without sufficient sodium in the body, no amount of water intake can retain the normal volume in the circulation. Dehydration in itself is usually self -correcting. Sodium exhaustion are symptoms that are less specific.
Sodium – essential but still controversial
Sodium has been recognized for thousands of years as an essential mineral for human welfare and function, but the optimum level of intake for people remains very controversial. Sodium intake is linked to increased blood pressure in about 25% of the general population, and given the strong association between hypertension and cardiovascular disease, the assumption is that we all have to consume less sodium to reduce our heart attack risk. In other words, us is all told to limit our salt intake, because it is believed that this is benign for most of us and life -saving for the minority with what is called ‘salt -sensitive hypertension’.
We must question this one-size-fits-all recommendation. Why? Because no one has taken the trouble to do the obvious study in which people with normal blood pressure limit their salt intake for years to see if this improves their overall health, or at least does not harm.
The connection to salt/sodium hormone
Do not eat salt for more than a few weeks and you die. Do not eat enough long -term long -term and you will develop symptoms that are the same as described for ‘adrenal fatigue’, such as weakness, fatigue or low energy, headache, nausea, vomiting, muscle cramps or spasms, confusion and irritability.
Sodium is an essential mineral that is found in your blood, especially in your serum, and in the extracellular liquid that surrounds all cells of the body. The level in the blood is monitored by the actions of both your kidneys and adrenal glands. Eat too much salt and your kidneys accelerate its excretion.
Do not eat enough and your adrenal glands make a hormone called aldosterone that ensures that your kidneys retain sodium, but with that they are physiologically obliged to waste potassium at the same time. Wasting too much potassium is not good because your muscles, heart and nerves must contain the correct amount of potassium to work well.
The reduced amount of sodium available in the circulation that activates the adrenal gland Increase the production of aldosterone also increases the adrenal production of the stress hormone cortisol and the fight-of-flight hormone adrenaline. Increased cortisol and adrenaline content are stress hormones that are powerful obstacles of a healthy sleep.
Bottom line: salt, potassium, adrenaline and cortisol are closely connected; There is a clear relationship between insufficient sodium in the diet and the alleged signs of ‘adrenal fatigue’.
How food ketosis influences your sodium needs
With adaptation to food ketosis for a few weeks, many basic functions of the body are undergoing deep changes:
· Fat (and ketones made of fat) replaces glucose as the primary fuel
· Sensitivity to multiple hormones, including insulin and thyroid hormones, improves
· Switch the kidneys from retaining sodium to quickly excreted (normal sodium metabolism with food ketosis).
For those who are susceptible to maintain sodium (for example, bloating, high blood pressure, congestive heart failure, edema/ankle swelling), this accelerated sodium excretion with food ketosis is a blessing. But as soon as surplus sodium and water have been erased in the first few weeks of a ketogenic diet of the body, a new balance of sodium intake to sodium excretion can occur, so that sufficient blood circulation (aka, circulating volume) can be maintained. However, if sodium diet is limited in this keto-adapted state, your brain and kidneys indicate your adrenal glands to increase aldosterone and cortisol. What this means is that a combination of power ketosis plus salt restriction leads to adrenal stress.
Food ketosis + salt restriction = adrenal stress
Research that links ketogenic diets to adrenal stress
Despite the hundreds of published studies of people on ketogenic diets that last up to 2 years, there is no credible scientific evidence for adrenal damage or fatigue.
Research shows normal blood cortisol during ketogenic diets
There is only one article showing that serum cortisol levels remained normally in 12 men who received a well -formulated ketogenic diet for 6 weeks (Volek, 2002).
Why it is safe to add salt to a ketogenic diet
Firstly, because food ketosis accelerates sodium excretion through the kidneys, any risk could also be associated with too much sodium at a level of salt intake during ketosis than when eating a high carinus intake. In other words, a high carbohydrate intake suppresses the natural capacity of the body to separate sodium and thus reduces the ‘salt tolerance’ of a person. It is known that insulin is involved in the sodium metabolism of the kidney.
The second important point can be found in a recently published study that threatens to derail the entire anti-salt crochet. An international group of scientists collected urine monsters from more than 100,000 adults in 17 countries and then observed their state of health for 4 years (O’Donnell 2014). They reported that people who consumed less than 4 grams of sodium per day had a strong increasing risk of death, almost doubled when they fall to 2 grams/day sodium. With higher sodium intake, on the other hand, the risk of death rose very slowly, starting with taking over 6 grams/day. For example, as shown in the diagram below, the risk of death was only increased by 8 grams/day.
See the graph: ** estimated sodium excretion and the risk of death for any cause whatsoever
Optimal sodium intake during food ketosis
Virta’s recommended sodium intake for most people during a well -formulated ketogenic diet is based on the quantity needed to prevent the symptoms of ‘Atkins Flu’ or ‘adrenal fatigue’ is 5 grams per day (3 grams in your food, 2 grams of broth/bouillon).
There are still variations between individuals who necessarily change this advice.
· People with high blood pressure or liquid retention that persists after keto adjustment, and especially if they use a diuretic medication, their sodium intake may not increase more than 3 grams per day until these symptoms have been resolved and the diuretic medication stopped.
· People use routine NSAID medication such as ibuprofen (Motrin, Advil) or (Aleve, NaproSyn) are more ‘sodium sensitive’ because these medicines block salt excretion by the kidneys and blood pressure.
· Heavy exercise in the heat will cause increased sodium loss in sweat, which can increase a person’s daily sodium requirement above the level of 5 grams.
And finally, as always, it is important to distinguish between grams of sodium and gram of salt.
Salt and sodium are not the same.
1 teaspoon of salt = 5 grams of salt = 2.3 grams of sodium (the rest is chloride)
High quality studies published by Virta and others continues to lead us to the scientifically correct vision: Voedingketosis is good for you. In particular, given the emerging representation of ketones and both a fuel and useful epigenetic signal (due to non -genetic influences on gene expression), there is unique therapeutic value for food ketosis. And the only thing needed to record these benefits is to deliver the daily salt intake that is needed to maintain an optimal balance between sodium and potassium in the body.
Ask yourself this question: If it has been shown that food ketosis considerably increases my defense against oxidative stress, and it also makes mice and worms 13-26% longer live, why should I give these benefits so that I could eat sugar and refined carbohydrates?
This message is condensed: Sodium, food ketosis and adrenal function
By Stephen Phinney, MD, PhD, Jeff Volek, PhD, RD, quotes for scientific studies.
https://blog.virtahealth.com/sodium-nutritional-ketosis–flu-adrenal-function/
Keywords: keto-flu, atkins-flu, adrenal fatigue, insomnia, anxiety, carbohydrate, ketosis, ketogenic diet, stephen phinney md phd, jeff volk volk phd rd, add salt to your diet.
Disclaimer: The content of this e -mail or mail is not intended for the treatment or prevention of diseases, nor as a replacement for medical treatment, nor as an alternative to medical advice. The use of recommendations is the choice and risk of the reader.
There are different ways to stay up to date with my messages.
My focus is to maximize my physical performance and mental brightness and especially overall health with a healthy diet and exercise.
I will bring you fascinating articles about ketogenic and holes, the super slow exercise program and supplements with high intensity.
I invite you to follow my blog https://2Healthyhabits.wordpress.com/ Click on the Follow button. Hint: You may need to click on the Accept and Close button before the following button is available. Click on Like when a message interests you.
If you send me an e -mail on lpolstra@bell.net, I would like to add you to my e -mail distribution list.
If you want to contact me, send me an e -mail on lpolstra@bell.net
May you live a healthy life for a long time.
Yours really
Lydia Polstra
#Kick #ketoflu #atkinsflu #adrenal #fatigue