ALKALINE DIET: THIS IS HOW IT IS GUARANTEED TO SUCCEED

Do you often feel stressed, exhausted, and often catch colds? Do you frequently suffer from headaches, digestive problems, and nervousness? These symptoms could be a sign that your body is over-acidified. An alkaline diet could help, as it ensures that we absorb essential nutrients and vital substances and maintains a balanced acid-base balance. But what exactly does an alkaline diet look like? In this blog post, we'll tell you how to ensure a successful transition to an alkaline-rich diet, what the benefits of this diet are, and which foods are particularly alkaline.

What is an alkaline diet and why is it so important?

The alkaline diet aims to balance the individual's acid-base balance. Foods are categorized as "acidic" (dairy products, animal products, etc.) and "alkaline" (fresh vegetables, fruit, etc.). The alkaline diet encourages reducing the consumption of acid-forming foods and instead focusing primarily on alkaline-forming foods.

The concept of an alkaline diet is based on the theory that the body's acid-base balance has a significant impact on health. Excessive consumption of acid-forming foods (such as meat, cheese, and white flour) is said to acidify the body and make it more susceptible to disease. A diet rich in alkaline substances, rich in fruit and vegetables, is said to bring the body into balance and counteract lack of energy, digestive and gastrointestinal problems, or even diseases such as osteoporosis, atopic dermatitis, or fibromyalgia.

All YLUMI products are suitable for supporting an alkaline-focused diet. We particularly recommend our green power formulas, such as the PURIFY CAPSULES and CLEAN CAPSULES , which combat oxidative stress and support metabolism and the immune system.

What are the benefits of an alkaline diet?

Although it may seem complicated at first glance, an alkaline diet offers several benefits. Your body benefits from a balanced acid-base balance – and your well-being will also improve.

Prevent chronic hyperacidity with an alkaline diet

One of the main benefits of an alkaline diet is the prevention of chronic hyperacidity. Overacidification of the body can have health consequences.

Consequences of hyperacidity

The consequences of overacidification of the body should definitely be taken seriously. If you suffer from one or more of the following symptoms, overacidification of your body may be the cause.

• heartburn
• flatulence
• stomach pain
• Constipation/diarrhea
• bad breath
• Headaches/migraines
• Joint pain
• Osteoarthritis
• rheumatism
• Skin blemishes
• Cystitis
• Increased sweating
• Tinnitus
• Frequent fatigue

Chronic hyperacidity and acidosis: The difference

It is often mistakenly assumed that chronic hyperacidity and acidosis are the same thing. However, the two terms should be separated. This represents a miscommunication between naturopathy and conventional medicine.

In conventional medicine, acidosis refers to a drop in the blood's pH. However, in chronic hyperacidity, the blood remains alkaline. While other areas of the body are already either too acidic or not acidic enough, in chronic hyperacidity, the body tries to keep the blood's pH stable (at approximately 7.4) almost until the very end. A drop of just 0.05 can be life-threatening.

Acidosis is the acute case in which the blood already becomes acidic. Chronic hyperacidity occurs when pH values ​​in other body fluids deviate.

Alkaline diet for mineral deficiency

Like almost everything, minerals can be divided into acidic and alkaline. Alkaline minerals include sodium, potassium, magnesium, and iron. Fluorine, iodine, and silicon are acidic minerals. Both acidic and alkaline minerals are essential for our organism.

Highly processed foods such as dairy, convenience foods, and meat contain significantly more acidic than alkaline minerals. Therefore, if we primarily consume these products, not only does the body become over-acidified, but it can also result in a mineral deficiency: Because the body receives predominantly acidic minerals through food, it taps into its alkaline mineral stores.

The result: The overacidification caused by diet is further increased and a chronic mineral deficiency can occur.

Say goodbye to bacteria, viruses and fungi

Bacteria, viruses, and fungi thrive particularly in acidic environments. Furthermore, over-acidification weakens our immune system—two reasons why pathogens find it easier to spread. An alkaline diet can counteract over-acidification. This not only makes our body less susceptible to bacteria and other pathogens, as they tend to avoid alkaline environments, but also strengthens our immune system and thus our protective shield against pathogens.

Alkaline diet for weight gain

When there is excess acidity, the body creates fat cells to store acids and their waste products.

It also protects the organs from dangerous acids. Therefore, stubborn fat on the hips may be the result of an acid-base imbalance.

With an alkaline diet, you can support your body in losing weight and soon feel fitter.

Relieve organs through a balanced acid-base balance

The body converts the acids into waste products, which are excreted through the kidneys, skin, intestines, or the uterus (during menstruation).

If this no longer works due to an excessive amount of acid, the excretory organs are overwhelmed and the toxins are stored in the body.

With an alkaline diet, you can relieve your body by restoring your acid-base balance and reducing the workload for your organs.

Support your health holistically with an alkaline diet

An alkaline diet is not a diet. Rather, it means switching to a balanced diet with plenty of fresh fruit, vegetables, seeds, nuts, etc.

This fact alone promotes a holistically healthy body. But can an alkaline diet actually prevent or even cure diseases?

Fibromyalgia

Pain, exhaustion, sleep disturbances – all of these are symptoms of fibromyalgia. And they can last up to three months. Patients are often advised to eat an alkaline diet to prevent hyperacidity. This has a significant impact on muscle function, which is disrupted in fibromyalgia. Alkaline foods counteract hyperacidity and restore the acid-base balance.

Acne and neurodermatitis

The skin is one of the body's excretory organs. When acid levels are too high, the body attempts to rid itself of the acid load through various means. If there is also a genetic predisposition to, for example, atopic dermatitis, this can result in severe skin reactions. An alkaline diet could also help here.

Reflux and heartburn

An alkaline diet can also be the key to relief from reflux and heartburn. If you have these symptoms, it may be advisable to avoid all foods with a pH below 5 for a while and see if the symptoms improve. Acidic foods can further increase the reflux of stomach acid into the esophagus. Therefore, the first step is to switch to alkaline foods to relieve symptoms.

Gastrointestinal complaints

An alkaline diet is gentle and kind to the stomach and intestines. The fiber contained in fresh vegetables and fruit has a positive effect on digestion. Furthermore, the additives found in highly processed foods, which often burden the stomach, are largely avoided. In this way, conditions such as irritable bowel syndrome can be prevented or even cured through an alkaline diet. Here, too, the rule is: Try it out and see if it's good for you.

Acid-base balance

Acid-base balance refers to the ratio of acids and bases in the body. Sounds quite simple, doesn't it? In reality, this balance is a complex interplay of various systems that ensures our body maintains a constant pH level.

Why is this so important?

A constant blood pH is necessary for many metabolic processes in the body and is therefore vital. Our body fluids (blood, bile, saliva, etc.) all have different pH values. Various factors, such as our diet and lifestyle, can influence the delicate balance between acids and bases without us even noticing.

Too many processed foods, fast food, and sugar can lead to our bodies becoming overly acidic. Our bodies store excess acids in the connective tissue. This, in turn, can lead to problems like fatigue, insomnia, or circulatory problems. Maintaining your acid-base balance is actually not that difficult; you just need to follow a few tips.

The alkaline diet – How do I get started?

Alkaline diet or alkaline-excess diet?

The term "alkaline diet" refers to a diet consisting of 100% alkaline foods. This approach is primarily suitable for detoxification and should not be followed permanently. Therefore, when people talk about an alkaline diet, they usually mean an alkaline-rich diet following the 80/20 principle. Because the body also needs acid-forming foods. Balance is key!

alkaline fasting cure

Unlike conventional fasting regimes, alkaline fasting isn't about completely abstaining from food. Rather, you can actually eat until you're completely full. However, you should make sure you only consume alkaline foods.

This still results in a cleansing and detoxifying effect, as the body is relieved and toxins are removed more effectively.

The ideal duration for an alkaline fast is 1-2 weeks. If you feel comfortable, you can extend the fast, but don't exceed 8 weeks.

The alkaline fasting cure is a wonderful introduction to an alkaline diet, in which you consume alkaline and acid-forming foods in a ratio of 80:20.

The 80/20 principle

To prevent hyperacidity, it's important to maintain a balanced acid-base balance. This means eating only alkaline foods and avoiding certain foods. While a purely alkaline diet is good for intestinal cleansing or detoxification, it's not recommended as a permanent diet.

Acids and bases aren't inherently "good" or "bad"—it's all about balance. A healthy acid-base ratio is 80:20. 80% of your diet should be alkaline, and 20% of your diet can include acid-forming foods.

But which foods are alkaline and which are acid-forming? Are all foods that taste sour acid-forming? And are they all unhealthy for the body?

Let's take a closer look...

Top 10 alkaline foods

There are some foods that are essential to the alkaline diet and that provide wonderful support. Alkaline-forming foods are low in acid-forming amino acids, stimulate the body's alkaline production, contain vitamins, antioxidants, and phytochemicals, thus strengthening the organs and the immune system.

Here are the top 10 alkaline foods you should put on your shopping list:

1. Spinach: It contains the alkaline minerals potassium and magnesium and no acid-forming amino acids.
2. Lemon: It tastes sour, but it isn't! Lemons provide valuable vitamin C. How about a large glass of lukewarm lemon water in the morning? You're guaranteed to wake up afterward.
3. Ripe fruit: Apples, berries, apricots, grapes, and pears are especially recommended. They contain magnesium and potassium.
4. Potatoes: The best side dish for an alkaline diet is potatoes. They're packed with vitamins and minerals and contain plant-based protein.
5. Cucumbers: In addition to their high water content, cucumbers provide vitamins and minerals. For the full benefits, eat them unpeeled.
6. Beans: They're packed with protein and are truly versatile. Whether in curries, salads, or stir-fries, beans are a go-to dish.
7. Bananas: They provide valuable magnesium and also promote the production of the feel-good hormone serotonin.
8. Apple cider vinegar : Another sour-tasting food that has an alkalizing effect on the body. Apple cider vinegar is good for the gut and makes a wonderful salad dressing.
9. Nuts: Alkaline nuts include almonds, walnuts, and chestnuts. Flaxseeds, hemp seeds, and pumpkin seeds also have alkaline effects.
10. Vegetable oils: Coconut, olive, and linseed oil are essential in alkaline cooking. Whether in stir-fries or delicious salads, they pimp up any dish and also provide valuable nutrients.

Acid-forming foods

First of all: Acid-forming foods aren't inherently bad. They also play an important role in an alkaline diet. A distinction can be made between good and bad acid-forming foods.

Acid-forming foods are often difficult to identify as such because they don't always taste sour. Lemons, for example, are alkaline foods.

Acid-forming foods include dairy and meat products, as well as all other highly processed foods. Generally speaking, the longer the list of ingredients, the higher the likelihood that the product will have an acid-forming effect in the body.

Acid-forming foods are full of acidic minerals (e.g. sulfur, iodine, chlorine, fluorine) and can inhibit the body's alkaline production, promote inflammation in the body and thus increase overacidification.

Good and bad acid formers

As already mentioned, acid-forming foods are important for the body, which is why the 80/20 principle is recommended for an alkaline diet. According to this principle, 80 percent of the diet should consist of alkaline foods and 20 percent of acidic foods. However, not all acids are created equal. There are good and bad acid-forming foods. Make sure that your alkaline diet primarily consists of good acid-forming foods that contain plenty of vitamins and important nutrients.

Good acid formers

It's best to look for organic quality in the following foods. This way, you can be sure that the products don't contain any substances you don't want in your body.

• Legumes such as chickpeas
• Nuts such as pecans or hazelnuts
• raw cocoa
• Pseudocereals such as quinoa etc.
• Grains such as spelt, kamut, etc.
• tofu
• In small quantities, animal products such as eggs or fish

Bad acid formers

Poor acid-forming foods are foods with very low nutrient density. They are usually highly processed and lack essential vitamins and nutrients. These include:

• Highly processed ready-made products
• Sweet drinks
• Ready-made products containing cereals
• Gluten-containing products
• Sugary products
• Alcohol and filter coffee
• Animal products from conventional farming

Your PRAL table for alkaline nutrition

The PRAL table is particularly suitable for anyone who wants to make their transition to an alkaline diet a little easier. It provides a clear overview of foods (categorized as acidic and alkaline) and is especially useful for everyday life. PRAL stands for "Potential Renal Acid Load" and is a value that indicates the amount of acid excreted through the kidneys when consuming 100 g of a particular food.

There's a PRAL table that lists all foods with their respective PRAL values. It's perfect for getting started if you'd like to try the alkaline diet and offers a great overview. You can download it here.

Daily plan for the alkaline diet

If you want to start an alkaline diet, our top and most helpful tip is: the more colorful the better. Your staple foods should be vegetables of all kinds, as well as fruit and salads. For side dishes, avoid pasta and opt for potatoes or chestnuts instead—they're just as delicious, and your acid-base balance will thank you. If you do have to have pasta or rice, choose gluten-free alternatives and whole-grain rice varieties.

Want an example? This is what your meal plan might look like if you switch to an alkaline diet:

Breakfast

Start your day with a nourishing, warm porridge. Oat flakes form the base, blended with almond milk to create a creamy porridge. Top it with a handful of nuts and delicious fruit.

lunch

For lunch, we'll have a delicious sweet potato and broccoli salad with lemon dressing. Simply roast the sweet potatoes and broccoli in the oven. In the meantime, chop the cucumbers and, if desired, boil the lentils. Mix everything together and add a dressing made from sea salt, lemon, and olive oil.

snack

Afternoon slump? Instead of reaching for cake or coffee, our favorite yellow energy booster can help: the banana. Simply slice it and top it with a little almond butter (if you prefer a crunch, eat the almonds whole).

Dinner

In the evening, you can enjoy a warm chickpea curry with lots of vegetables. Or how about a potato salad with avocado and pine nuts?

So you see: The alkaline diet is definitely a treat for the palate. Our mouths are already watering as we write this.

Alkaline diet vegan/vegetarian

As you've read in the previous lines, the alkaline diet is ideal for vegans and vegetarians, as you should minimize your consumption of animal products anyway. As a vegan, you don't have to make many adjustments. You should just avoid consuming meat substitutes.

Alkaline diet during pregnancy

Even during pregnancy, women don't have to forgo an alkaline diet. "If the 80/20 formula described is followed, the end result is a healthy and balanced mixed diet, which provides a good foundation for pregnancy," says nutritionist Michaela May to Luna Mum magazine (you can read the full interview here ).

It's important to note that the expectant mother's nutritional needs change. You should therefore discuss this with your doctor and have your blood checked regularly to ensure you and your unborn child aren't missing anything. We highly recommend reading our article on nutritional supplements during pregnancy for more information on this topic.

Criticism of the alkaline diet

There is currently no scientific evidence as to whether an alkaline diet can prevent certain diseases. Furthermore, the body's natural buffer system is said to be sufficient to regulate the acid-base balance.

Despite all this, consuming sufficient amounts of fruit, vegetables, nuts, and seeds, as is the case with an alkaline diet, has a positive effect on the human organism. Therefore, it can't hurt to reduce the consumption of acid-forming foods.