Unlocking the Power of Potassium: Your Key to Healthy Aging

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Welcome to the 40thru99 podcast. Healthcare research and news to help you age better. This podcast is for information purposes. It is not medical advice.

Consult your health practitioner before making any changes to your medications, diet, or lifestyle.

Tom: 00:00:18

Welcome back to 40thru99, everybody. As always, we're here to help you age better and stay healthy. And today we're going to be doing a deep dive on something that might surprise you.

Jane: 00:00:27

Hmm. Intriguing.

Tom: 00:00:29

It's the power of potassium.

Jane: 00:00:30

Oh, potassium. Interesting.

Tom: 00:00:32

Especially when it comes to blood pressure.

Jane: 00:00:33

Okay. Yeah.

Tom: 00:00:34

You know, it's funny. I was looking at some stats, and only 2% of Americans actually get enough potassium.

Jane: 00:00:40

Wow. That's a startling statistic.

Tom: 00:00:43

I know. It's crazy, right? Makes you wonder.

Jane: 00:00:45

Yeah.

Tom: 00:00:45

What are we all missing out on?

Jane: 00:00:47

Well, potassium plays a huge role in how our bodies regulate blood pressure.

Tom: 00:00:52

Okay.

Jane: 00:00:52

It works in this sort of, like, dance with sodium.

Tom: 00:00:54

A dance?

Jane: 00:00:55

Yeah.

Tom: 00:00:56

Tell me more about this dance. How does that work?

Jane: 00:00:57

So imagine sodium comes in, wants to raise your blood pressure, draws water into your blood vessels. Potassium comes in and says, hold on. Let's flush some of this excess sodium and water out through your urine.

Tom: 00:01:10

Interesting.

Jane: 00:01:11

Eases the tension in those blood vessels, which helps lower blood pressure.

Tom: 00:01:15

Oh. So it's like potassium is like a teammate for our arteries, just making sure things are flowing smoothly.

Jane: 00:01:21

That's a great way to put it.

Tom: 00:01:22

Okay, cool.

Jane: 00:01:23

So. And when you look at the science behind it, the research from the NIH really highlights how essential this balance is between sodium and potassium.

Tom: 00:01:32

So that's fascinating to me, because if potassium is so crucial for blood pressure and 98% of us aren't getting enough.

Jane: 00:01:40

Right.

Tom: 00:01:41

What's going wrong? Why are so many of us deficient?

Jane: 00:01:44

Well, a lot of it comes down to, you know, the way we eat these days.

Tom: 00:01:47

Yeah.

Jane: 00:01:48

Refined carbohydrates, the kind you find in processed foods, can actually deplete your potassium. Stress is another factor that can zap your potassium levels.

Tom: 00:01:58

Oh, wow.

Jane: 00:01:59

And then, you know, you've got some common medications like diuretics, which are sometimes prescribed for high blood pressure, but ironically, they can flush potassium out of your system.

Tom: 00:02:09

So it's like a perfect storm for potassium deficiency. Unless you're living off the grid and growing your own food and meditating all day long.

Jane: 00:02:16

Pretty much, yeah.

Tom: 00:02:16

You're probably low on potassium.

Jane: 00:02:18

It's something to be mindful of, especially for, you know, the 40thru99 listeners. You know, if you're trying to age better, keeping that blood pressure in a healthy range is just so important.

Tom: 00:02:30

Yeah, absolutely. And, you know, I've heard that potassium can have a much more powerful impact on blood pressure than people realize. Is that true?

Jane: 00:02:39

You know, there's a lot of truth to that. The NIH fact sheet cites numerous meta analyses.

These are studies that analyze data from tons of other studies, and they show that potassium supplementation can significantly reduce both systolic and diastolic blood pressure readings.

Tom: 00:02:56

Wow. So are you saying that, like, in some cases, potassium could be just as effective as medication?

Jane: 00:03:03

Yeah, some of these studies are suggesting that.

Tom: 00:03:05

That's amazing.

Jane: 00:03:06

It is remarkable. Imagine being able to manage your blood pressure naturally without just relying on pharmaceuticals.

Tom: 00:03:12

Yeah. That's what aging better is all about, right?

Jane: 00:03:13

Exactly.

Tom: 00:03:14

So, okay, let's get practical.

Jane: 00:03:15

Yeah.

Tom: 00:03:16

How do we actually get enough of this potassium powerhouse into our diets? I know everyone always says, like, eat a banana, but is there more to this story?

Jane: 00:03:24

Yeah, I mean, bananas are a good source, but focusing only on bananas, you might be taking in a lot of sugar, which may not be ideal for overall health.

Tom: 00:03:33

Okay, so if we want to boost our potassium.

Jane: 00:03:36

Yeah.

Tom: 00:03:36

Without, you know, overdoing it on the sugar, what other foods should we be looking at? What are like, the all stars of potassium?

Jane: 00:03:44

Well, the American Heart association actually has some great suggestions. They highlight foods like sweet potatoes, avocados, spinach, lentils, and even salmon as great sources of potassium.

Tom: 00:03:55

Oh, interesting.

Jane: 00:03:57

And the beauty of these foods is that they offer a whole range of other vitamins and minerals.

Tom: 00:04:01

Yeah. It's not just about the potassium. It's about eating a diverse and, you know, nutrient rich diet overall.

Jane: 00:04:07

Absolutely.

Tom: 00:04:08

You know, I've actually started adding avocado to my salads.

Jane: 00:04:11

Oh, nice.

Tom: 00:04:12

And honestly, I feel a difference in my energy levels.

Jane: 00:04:14

That's great. Small changes can make a big difference.

And speaking of benefits beyond blood pressure, did you know that increasing your potassium intake might actually lower your risk of stroke?

Tom: 00:04:24

Wait, really?

Jane: 00:04:25

Yeah.

Tom: 00:04:25

Potassium can help with that, too.

Jane: 00:04:27

It's true. Research suggests that it can reduce blood clotting and improve overall blood vessel health.

Tom: 00:04:33

Wow. Who knew potassium was such a multitasker?

Jane: 00:04:35

I know, right? It's kind of the unsung hero of healthy aging.

Tom: 00:04:40

So I'm sure our listeners are eager to learn how they can start incorporating more potassium rich foods into their daily lives.

Jane: 00:04:47

Yeah.

Tom: 00:04:47

What are some, like, practical tips or easy swaps they can make, especially given, you know, how busy life can get?

Jane: 00:04:55

Absolutely. A great place to start is by taking a look at your snacking habits.

Tom: 00:04:59

Oh, okay.

Jane: 00:05:00

Are you reaching for processed salty snacks instead? How about grabbing, you know, a handful of nuts Some baby carrots with hummus or even just a piece of fruit.

Tom: 00:05:09

Okay.

Jane: 00:05:10

And if you're a sandwich lover, try switching from white bread to whole wheat. So small changes can add up.

Tom: 00:05:16

And I bet you're gonna say, eat more vegetables.

Jane: 00:05:18

You know me so well. Aim for at least half of your plate to be filled with colorful vegetables.

Tom: 00:05:24

Those little adjustments over time can really boost your potassium levels and impact your health.

Jane: 00:05:30

This is all great advice, but I'm wondering, We've talked a lot about potassium, Right. But what about sodium? Isn't reducing sodium intake also crucial for managing blood pressure?

Tom: 00:05:41

You are absolutely right. It's all about that balance we were talking about earlier. You know, the 40thru99 audience is pretty savvy when it comes to nutrition.

Jane: 00:05:49

Yeah.

Tom: 00:05:50

But it's always good to hit that point home.

Jane: 00:05:51

Right?

Tom: 00:05:52

Managing sodium is just as important as increasing potassium.

Jane: 00:05:55

Yeah. You know the fact sheet from the article we were looking at? The potassium and blood pressure article?

Tom: 00:06:00

Yes.

Jane: 00:06:01

It recommends aiming for a potass to sodium ratio of at least 1.1.

Tom: 00:06:07

At least.

Jane: 00:06:07

Or even better, 2.1, ideally.

Tom: 00:06:10

Yeah.

Jane: 00:06:10

So just to make sure I'm understanding that. Right.

Tom: 00:06:13

For every like milligram of sodium we eat, we ideally want at least one, but preferably two milligrams of potassium.

Jane: 00:06:20

Exactly. It's not just about adding potassium, but also being mindful of your sodium.

Tom: 00:06:25

Right.

Jane: 00:06:25

Cooking at home, reading food labels and being aware of hidden sodium in processed foods.

Tom: 00:06:31

Okay, so it's a two pronged approach. Right. Boosting potassium, reducing sodium.

Jane: 00:06:35

Absolutely.

Tom: 00:06:35

It's all about creating that balance within our bodies.

Jane: 00:06:38

Exactly.

Tom: 00:06:38

And I'm sure like those low sodium, no salt added options at the store can be super helpful too.

Jane: 00:06:44

For sure. They're great options.

Tom: 00:06:45

Okay, cool. So this is all great information, but I'm curious for listeners who like, maybe can't get enough potassium through their diet.

Jane: 00:06:53

Right.

Tom: 00:06:53

They have dietary restrictions or just crazy busy schedules.

Jane: 00:06:56

Yeah.

Tom: 00:06:56

Are supplements a viable option?

Jane: 00:06:58

That's a great question.

Tom: 00:07:00

Yeah.

Jane: 00:07:00

While it's always better to get nutrients from whole foods, potassium supplements can be helpful for some, especially if they're deficient.

Tom: 00:07:07

I imagine there are some things to keep in mind with supplements though.

Jane: 00:07:10

Absolutely. Talk to your doctor before starting any new supplement, especially potassium.

Tom: 00:07:15

Okay.

Jane: 00:07:15

There can be side effects and it's crucial to get the right dosage.

Tom: 00:07:20

So good advice. Always err on the side of caution and consult with your doctor.

Jane: 00:07:24

Exactly.

Tom: 00:07:25

Now, what about those salt substitutes that I see at the grocery store that contain potassium chloride? Are those safe and effective?

Jane: 00:07:33

Again, best to talk to your doctor. Especially if you have underlying health conditions.

You know, while they can be a convenient way to reduce sodium and increase potassium, they're not for everyone.

Tom: 00:07:44

Okay.

Jane: 00:07:45

Some people, particularly those with kidney problems or on certain medications, high potassium levels can actually be risky.

Tom: 00:07:52

Okay. So checking with your doctor is key.

Jane: 00:07:54

Absolutely. Always better to be safe than sorry.

Tom: 00:07:56

Okay.

Jane: 00:07:57

And speaking of safety, there's another important point to consider when it comes to potassium and blood pressure.

Tom: 00:08:03

Okay, I'm all ears. What else do we need to know?

Jane: 00:08:05

Well, while increasing potassium is generally beneficial for blood pressure, there are some situations where too much potassium can actually be harmful. Like, for instance, people with chronic kidney disease or those taking certain medications like ACE inhibitors or potassium sparing diuretics.

Tom: 00:08:23

Okay.

Jane: 00:08:24

They need to be very careful about their potassium intake.

Tom: 00:08:27

So it's not like more is always better.

Jane: 00:08:30

Exactly. It's about finding the right balance.

Tom: 00:08:33

Okay.

Jane: 00:08:33

And that's where, you know, working with your doctor or registered dietitian can be really helpful.

Tom: 00:08:38

Yeah.

Jane: 00:08:39

They can assess your levels and identify any risks, help you create a personalized plan.

Tom: 00:08:44

This has been so insightful. I feel like we've really uncovered the power of potassium.

Jane: 00:08:50

Yes.

Tom: 00:08:50

And how it plays such a vital role in managing blood pressure and just overall health.

Jane: 00:08:56

Absolutely.

Tom: 00:08:57

Especially as we age.

Jane: 00:08:58

It's key.

Tom: 00:08:59

But before we wrap up, I have one last question for you.

Jane: 00:09:01

Okay.

Tom: 00:09:02

We've talked a lot about potassium today.

Jane: 00:09:03

Yeah.

Tom: 00:09:04

But are there other minerals that are essential for, like, a healthy heart and blood pressure regulation?

Jane: 00:09:11

That's a great question. You know, potassium isn't the only player in the game. Right.

Magnesium, for example, is another key nutrient that can help relax blood vessels and lower blood pressure.

Tom: 00:09:21

Oh, so potassium has a teammate.

Jane: 00:09:24

Exactly. And we can't forget about calcium.

Tom: 00:09:26

Oh, yeah.

Jane: 00:09:27

Which is not just crucial for strong bones, but also plays a role in maintaining healthy blood pressure.

Tom: 00:09:33

Interesting.

Jane: 00:09:34

In fact, the DASH diet, which is specifically designed to lower blood pressure, is rich in all three of these minerals. Potassium, magnesium, and calcium.

Tom: 00:09:44

Okay, so remind me, what is the DASH diet all about?

Jane: 00:09:48

The DASH diet, which stands for Dietary Approaches to Stop Hypertension.

Tom: 00:09:52

Okay.

Jane: 00:09:53

It focuses on eating lots of fruits, vegetables, whole grains, lean protein, and low fat dairy. It's naturally rich in all those minerals we talked about, and it emphasizes limiting saturated fat, cholesterol, and sodium.

Tom: 00:10:06

So it sounds like it's all about, like, eating a variety of nutrients from whole, unprocessed foods.

Jane: 00:10:12

Yes.

Tom: 00:10:12

And creating that balance.

Jane: 00:10:13

You got it.

Tom: 00:10:14

Okay, cool.

Jane: 00:10:14

Yeah.

And remember, it's not just about diet, but also lifestyle factors like exercise, stress management, maintaining a healthy weight limiting alcohol, not smoking. Yeah, all of these are critical components of a heart healthy lifestyle.

Tom: 00:10:32

I think that's a perfect note to end on.

Jane: 00:10:34

Great.

Tom: 00:10:35

It sounds like we've only just scratched the surface when it comes to minerals and their impact on our health.

Jane: 00:10:40

Absolutely.

Tom: 00:10:41

Especially as we age.

Jane: 00:10:42

There's so much to explore.

Tom: 00:10:43

Well, our listeners certainly have a lot to digest for sure after this potassium deep dive.

Jane: 00:10:48

Absolutely.

Tom: 00:10:49

But we've only just begun to explore this world of minerals and their role in healthy aging.

Jane: 00:10:56

It's fascinating.

Tom: 00:10:57

So what are some other minerals that are essential for aging? Well, something to think about.

Jane: 00:11:02

Yeah, definitely.

Tom: 00:11:03

And as always, we remind you to consult with your doctor before making any big dietary changes.

Jane: 00:11:08

Good point.

Tom: 00:11:09

Or taking any supplements.

Jane: 00:11:10

Yes.

Tom: 00:11:11

But be sure to join us next time for another deep dive on a topic that will help you age better and live healthier. Until then, take care.

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This episode was sponsored by Muscadinex. The Muscadine is America's strongest source of grape, resveratrol and other age better molecules.

Please go to the Show Notes for links to the research used in this podcast.