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You Can Get Electrolytes Through Ordinary Food Like Salt Avocados And Leafy Greens

Many keto diet plans advertise an electrolyte blend as a means of preventing or easing keto flu, which can include symptoms like nausea, headaches, and irritability. It’s true that getting more potassium and sodium can help.

But, while keto companies are happy to sell you an expensive electrolyte supplement, Ryan said it’s just as easy, and better for you, to opt for whole foods like avocados for potassium and bone broth for sodium.

“You can get everything you need through the foods you’re eating,” she said.

You can also help prevent keto flu by drinking plenty of water and replacing electrolytes lost through fluids, Kirkpatrick said.

If, for convenience, you do want an electrolyte mix, there are plenty of inexpensive varieties available that don’t add carbs, including those for athletes in the form of sports drinks or powders.

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During keto-adaptation, your body is learning to utilize a completely new fuel source that it has not had to use before. The muscles contain tons of mitochondria for energy production that must now learn to utilize ketones as an energy source.

During this time, you will likely feel a significant drop in strength and ability to exert physical energy as one of the short term keto side effects. Luckily, once you become adapted you should see drastic improvements in these areas that are even greater than when you were sugar-adapted!

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Medications That May Be Used Instead

Information about medication interactions is always growing, and it’s important to talk with both your oncologist and pharmacist about any drugs or supplements that you wish to use along with tamoxifen.

Some substitutions that may be recommended for you:

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  • Cold medications: Many cold medications contain more than one ingredient, so it’s important to read labels. A large number of over-the-counter preparations for colds and flu contain Benadryl. Allergy drugs such as Zyrtec and Claritin are thought to be safe to use with tamoxifen.
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The Short Term Side Effects Include:

1. During the transition phase, when the body switches over its fuel supply from glucose to ketones, it experiences flu-like symptoms, also called Keto-flu.

2. During the first few days, the body loses a lot of water, sodium and other minerals like potassium, magnesium etc. Infact, the initial weight lost is due to water loss and not fat loss. The symptoms are dehydration, frequent urination, excessive thirst, dizziness, drowsiness, headaches and muscle cramps.

3. Low blood sugar or hypoglycemia is another side effect. The noticeable symptoms during the transition phase include fatigue, hunger, confusion, anxiety, irritability, tachycardia, light-headedness, shakiness, sweating and chills.

Also read: Exercising On Keto Diet: Do’s And Don’ts To Follow

Other side effects include:

4. Smelly breath – Acetone is one of the ketone bodies and it has a characteristically fruity smell similar to that of a nail-polish remover.

5. Constipation – is a common side effect in the beginning due to dehydration and drastic change in diet composition. Occasionally, some people also experience diarrhea due to high fat diet.

6. Disturbed sleep.

However, there can be some more serious long-term side effects too:

7. The level of lipids and cholesterol in the blood increases due to high fat intake.

8. Acidosis causes the bone to demineralize and erode. It increases the risk of bone injury and fracture.

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Concept : An Increase In Bioenergetics

One potential explanation for the anticonvulsant action of the KD argues that increased ATP synthesis should produce a positive bioenergetic balance, allowing stabilization of the resting membrane potential via enhanced activity of Na+-K+-ATPase . Several decades ago, reported that the KD increased the total quantity of bioenergetic substrates and elevated the energy charge in rat brain. These changes were purported to stabilize the cell membrane, especially in the face of excessive excitation. Consistent with these observations, a later human study utilizing magnetic resonance spectroscopic techniques indicated that patients with epilepsy fed a KD had elevated phosphocreatine to creatine levels in the brain . Recently, using cDNA microarray technology, increased expression of the mitochondrial ATP synthase ,D subunit in mouse brain was reported after KD treatment . And in the most comprehensive study of this kind to date, the KD was found to enhance mitochondrial biogenesis and significantly increase the number of transcripts encoding energy metabolism genes in rats . This increase in bioenergetic capacity enabled hippocampal slices from these animals to better withstand metabolic challenge from low glucose exposure. Taken together, the prevailing notion has been that increased energy production and reserve capacity enable greater resistance to neuronal hyperexcitability and hypersynchrony.

Dementia And Brain Health

Dementia is a complex brain disease that doctors still do not fully understand. Some evidence suggests that inflammation may play a role. As raspberry ketones may reduce inflammation, they might also lower the risk of dementia.

No studies have directly assessed the role of raspberries or raspberry ketones in humans who have dementia or have a higher risk of developing it. However, scientists have found links between raspberries and Alzheimerâs disease.

Some research has looked at how ellagic acid, a phytochemical in raspberries, affects the formation of amyloid plaques.

People with Alzheimerâs typically have these plaques in their brains, and the plaques get worse as the disease progresses.

The study showed that ellagic acid might slow the development of plaques. If this is the case, eating whole raspberries may be more beneficial than taking raspberry ketones as a supplement. However, more research is necessary to confirm this potential benefit.

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What You Need To Know Before You Go Low Carb

If you take psychiatric medications and are thinking about trying a low-carb or ketogenic diet for mental health reasons, please read this article first.

Public interest in ketogenic diets is skyrocketing and with good reason. These specially formulated very-low-carbohydrate , higher-fat diets can be life-changing for people with serious health conditions, such as type-2 diabetes, obesity, and epilepsy, and has shown promise for numerous other metabolic and neurological diseases. When something works this well, word spreads like wildfire.

In June 2017, I wrote an article for Psychology Today describing how ketogenic diets affect brain chemistry and summarizing the mental health studies we have so far. After posting that article, I received many questions on social media about the real-world aspects of trying low-carb diets especially about how to manage psychiatric medications. While youll often hear the standard legal warning about always consulting first with your doctor before making any lifestyle change from starting a new walking regimen to eating more kale warnings about starting ketogenic diets are not to be taken lightly if you take medications.

Before you start a low-carb/ketogenic diet for mental health purposes:

  • Have your blood pressure, heart rate, and weight checked, and measure your waist circumference
  • Will the ketogenic diet help my mental health?

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