Heat wave and perimenopause: how electrolytes can help

As the heat of summer intensifies it adds up to perimenopause's unique challenges. Enter electrolytes – the unsung heroes that offer crucial support for our bodies during these challenging times! 


What are electrolytes? 

Electrolytes are electrically charged minerals that play a vital role in various physiological functions. They include potassium, sodium, calcium, magnesium, and chloride. These tiny powerhouses are responsible for maintaining fluid balance, supporting hydration, facilitating nerve function, and regulating muscle contractions, and they can also help with hormonal balance and brain function. 

During perimenopause, hormonal imbalances can lead to symptoms like hot flashes and night sweats. Electrolytes play a vital role in supporting hormonal balance and mitigating these symptoms by maintaining fluid balance, consequently aiding in temperature regulation.

Perimenopause can bring about cognitive changes, including brain fog, memory lapses, and mood swings. In the face of heat waves, these symptoms may be exacerbated. Electrolytes step in as allies, helping to support brain health and mitigate these challenges as they facilitate the transmission of nerve signals, ensuring efficient communication between brain cells.

Electrolytes such as sodium, potassium, and calcium are involved in establishing and maintaining the electrochemical balance necessary for nerve impulses. This balance allows for proper cognitive function, memory retention, focus, and overall mental well-being.

Excessive sweating can deplete the body’s water and electrolyte stores, so it is important to replenish them via our food and drink intake. 

5 ways to include electrolytes in your diet 

1. Hydrating elixir

Start your day with a refreshing electrolyte-rich beverage by blending coconut water, a natural source of electrolytes, with a handful of berries and a squeeze of lemon for added antioxidants.

2. Leafy green power

Incorporate leafy greens such as spinach or kale into salads, smoothies, or stir-fries. These greens offer a rich source of magnesium, a vital electrolyte known to support brain health.

3. Potassium-rich fruits and vegetables

Incorporate foods like bananas, oranges, spinach, sweet potatoes, and avocados into your diet. These natural sources of electrolytes can replenish your mineral stores while providing essential vitamins and antioxidants

4. Snack on nuts and seeds

Snack on nuts and seeds such as magnesium-rich almonds, cashews, and sunflower seeds. These nutrient-packed treats not only offer electrolytes but also provide a healthy dose of healthy fats and proteins.

5. Balanced salts

Opt for sea salt or Himalayan pink salt instead of refined table salt. These unprocessed salts contain a spectrum of minerals, including sodium, potassium, calcium, and magnesium.

As perimenopause challenges coincide with heat waves, electrolytes emerge as champions in maintaining overall health, hormonal balance, and optimal brain function. By understanding the vital role electrolytes play in supporting brain health, we can better equip ourselves to navigate these transformative stages.

By including electrolyte-rich foods and beverages in our diets, we fuel our bodies and minds, promoting cognitive function, memory retention, and emotional well-being during perimenopause and the scorching days of summer.

If you are struggling, reach out to a professional able to advise you on the best foods and dietary plan to support you during the perimenopause - heat wave or not!

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London, W1S 1HP
Written by Lucia Stansbie, Registered Nutritional Therapist, Dip CNM, mBANT, mCNHC
London, W1S 1HP

Lucia Stansbie, BANT registered Nutritional Therapist founder of Food Power Nutrition

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