Acid-base balance: how to maintain it?

Acid-base balance is increasingly being cited as a fundamental factor in our health. Based on the principle of homeostasis, the acid-base balance is naturally favored by our body and is able to implement various regulatory mechanisms. However, this balance is fragile and our eating habits promote an imbalance, which leads to a general hyperacidity of our body and the appearance of associated complaints.

In this article we examine the question of what lies behind the acid-base balance, what causes and consequences the acidification has in our body and how we can restore it, especially using natural active ingredients.

What is the body’s acid-base balance?

The concept of pH

The pH value (hydrogen potential) is a chemical quantity that makes it possible to quantify the acidity of a liquid. The pH value is between 0 (very acidic environment) and 14 (very basic or alkaline environment), with a neutral value of 7: Below 7 we speak of an acidic environment, above 7 we speak of a basic environment.

It is possible to vary the pH of a solution by adding acidifying or alkalizing elements. From a chemical perspective, pH fluctuations are induced by electron transfers between elements in a medium.

The body’s pH and its acid-base balance

The acid-base balance is a vital element for our body. The main guarantee is blood, the value of which must necessarily be between 7.38 and 7.42. To maintain the pH of the blood, our body has various means that use electron exchange in the media.

The biggest challenge for our body is to reduce its acidity, which is encouraged by our lifestyle and diet. Various elements of our body come into play, such as hemoglobin, the phosphate ions present in our body or bicarbonates.

Some of our organs are also involved, such as our lungs and kidneys. Our lungs promote the excretion of so-called “volatile” acids through our breathing, while our kidneys process non-volatile acids via bicarbonates and release ammonia into our urine.

Excess acidity: The main cause of this is diet

Western foods are too acidic for our bodies. Scientific studies have shown that a diet high in salt and salty foods such as cheese and cold cuts, as well as processed foods, is the cause of excessive acidity. The cause is sodium chloride, which is widely considered to be an acidifier for our bodies. Other foods such as lemonade, coffee (in large quantities), but also animal proteins promote hyperacidity.

In addition to this, for decades our diet has been depleted of fruits and vegetables, which naturally have alkalizing properties.

Symptoms and risks of excessive acidity

Excessive acidity forces our body to obtain the alkalizing compounds (calcium, magnesium, potassium) necessary to restore balance from different reserves, which in the long term leads to various risks:
– By depleting our bone reserves of alkalizing calcium and magnesium, the acidity promotes bone demineralization, which leads to the weakening of our skeleton and osteoporosis.
– Potassium salts are also a way for our body to restore its acid-base balance. The mobilization of potassium promotes its loss of urine, but also the appearance of kidney stones and dysfunction of the renal system. In addition, an organism that is too acidic favors the appearance of various pathologies such as diabetes, cardiovascular disease or even obesity.

How to restore acid-base balance?

Overall, our diet is one of the most important ways we enable the body to maintain its acid-base balance.

An alkalizing diet

To achieve a balanced pH value (as neutral as possible), you must ensure that you eat the right ratio of acid-forming foods and alkalizing foods.

The acidic or alkaline properties of foods are defined using a specific index, the PRAL index (Potential Renal Acid Load). Foods with a negative PRAL index are considered alkalizing, while foods with a positive index are acidifying. The larger the absolute value of the index, the stronger the acidifying or alkalizing property of the food.

Please note that the terms “acidic” or “acidifying” and “alkaline” or “alkalizing” foods have no connection with the sour taste of foods. For example, lemon, with its distinctly sour taste, is still one of the most alkaline foods.

Here is a list of the main acidifying and alkalizing foods:
– Acid-forming foods: table salt, meat, eggs, fish, shellfish, cheese, cold cuts, dairy products, refined grains (pasta, white rice, white bread), sodas, alcohol, coffee, pizza, chips, refined white sugar, honey, etc.
– Alkaline (or alkalizing) foods: fruits, vegetables, oilseeds (nuts, almonds, etc.), seaweed, green tea, spices, herbs, garlic, onions, cocoa, whole cane sugar, olive oil, etc.

Green vegetables are a primary source of natural alkalizing compounds. When preparing them, it is advisable to select them seasonally and consume them raw, in juice or gently cooked.

All fruits can be eaten fresh, but also dried (to a lesser extent as they are rich in sugar). Grapefruit and lemon have the most alkalizing effects, despite their acidity in the mouth. And it’s best to eat fruit outside of meals.

Drinking is also important. At least 1.5 liters of water per day, preferably water rich in bicarbonates and low in sodium.

Restore acid-base balance with natural alkalizing agents

Dietary supplements can provide natural complementary responses to support nutritional realignment.

Magnesium and calcium regimens (but watch out for hypercalcemia if you have too much calcium – consult a doctor instead) help compensate for urinary losses caused by the body’s natural mechanisms for regulating acidity levels.

On the other hand, the intake of alkalizing compounds such as citrates and potassium bicarbonate represents further sources of natural alkaline active ingredients.

A healthier lifestyle

Physical activity is another way to eliminate acidic compounds from our bodies, particularly through the respiratory function of our lungs. Walking and exercising outdoors every day promotes lung activity.

The quality of sleep and good stress management also contribute to maintaining the acid-base balance.

The hyperacidity of our body can particularly affect the intestines and lead to an imbalance in the intestinal flora. Supporting the balance of the intestinal microbiota, especially through probiotic courses, may prove necessary in addition to maintaining acid-base balance and contribute to the overall health of the body. To learn all about probiotic remedies, read our dedicated article.