Acid-base balance is increasingly cited as a fundamental factor in our health. Based on the principle of homeostasis, acid-base balance is naturally favored by our body, which is capable of implementing various regulatory mechanisms. However, this balance is fragile, and our dietary habits encourage an imbalance, leading to an overall acidification of our body and the appearance of related ailments.
In this article, we explore what lies behind the acid-base balance, the causes and consequences of acidification in our bodies, and solutions for restoring it, including through natural active ingredients.
What is the body's acid-base balance?
The concept of pH
The pH (hydrogen potential) is a chemical value that quantifies the degree of acidity of a fluid. The pH ranges from 0 (very acidic medium) to 14 (very basic or alkaline medium), with a neutral value of 7: below 7, the medium is said to be acidic, and above 7, basic.
The pH of a solution can be varied by adding acidifying or alkalinizing elements. From a chemical point of view, pH variations are induced by electron transfers between elements in a medium.
The body's pH and acid-base balance
Acid-base balance is vital to the body. The blood is the main guarantor of this balance, with a value that must remain rigorously between 7.38 and 7.42. To maintain its blood pH, our body has several means at its disposal, involving electron exchanges in the environment.
Our body's main challenge is to reduce its acidity, which is encouraged by our lifestyles and diet. To achieve this, various elements of our body come into play, such as hemoglobin, the phosphate ions present in our body, and bicarbonates.
Some of our organs are also involved, such as our lungs and kidneys. Our lungs help eliminate so-called "volatile" acids through our breathing, while our kidneys process non-volatile acids via bicarbonates, and by releasing ammonia in our urine.
Excess acidity: diet is the main culprit
The Western diet is proving to be too acidifying for our bodies. Scientific studies have shown that a diet rich in salt and salty foods such as cheese and cold meats, as well as processed foods, is the cause of excessive acidity. The culprit is sodium chloride, widely identified as an acidifier for our bodies. Other foods such as soft drinks, coffee (in large quantities) and animal proteins also contribute to excess acidity.
Added to this is the fact that, for decades, our diet has been depleted of fruits and vegetables that naturally possess alkalizing properties.
Symptoms and risks of excess acidity
Excessive acidity forces our bodies to draw on various reserves of alkalizing compounds (calcium, magnesium, potassium) needed to restore the balance, leading in the long run to various risks:
- By depleting our bone reserves of alkalizing calcium and magnesium, acidity promotes bone demineralization, conducive to skeletal fragility and osteoporosis.
- Potassium salts also help the body to restore its acid-base balance. The mobilization of potassium leads to urinary leakage, kidney stones and renal dysfunction. What's more, an overly acidic body favors the onset of various pathologies such as diabetes, cardiovascular disease and obesity.
How to restore acid-base balance?
Overall, our diet is one of the main ways in which the body maintains its acid-base balance.
An alkalinizing diet
To achieve a balanced pH (as neutral as possible), we need to ensure that we consume the right proportions of acidifying and alkalizing foods.
The acid or alkaline properties of foods are defined using a specific index, the PRAL (Potential Renal Acid Load) index. Foods with a negative PRAL index are said to be alkalizing, while those with a positive index are acidifying. The greater the absolute value of the index, the greater the acidifying or alkalinizing property of the food.
Please note that the notions of acidic, or acidifying, and alkaline, or alkalinizing, foods have nothing to do with the acidic taste of foods. For example, lemons, with their pronounced acid taste, are one of the most alkaline foods.
Here's a list of the main acidifying and alkalizing foods:
- Acidifying foods: table salt, meats, eggs, fish, shellfish, cheeses, cold meats, dairy products, refined cereals (pasta, white rice, white bread), soft drinks, alcohol, coffee, pizza, potato chips, refined white sugar, honey....
- Basic (or alkalinizing) foods: fruit, vegetables, oilseeds (walnuts, almonds, etc.), seaweed, green tea, spices, herbs, garlic, onions, cocoa, wholegrain cane sugar, olive oil...
Green vegetables are a major source of natural alkalizing compounds. When preparing them, we recommend choosing them in season, and eating them raw, in juice, or using gentle cooking methods.
As for fruit, all can be eaten fresh or dried (to a lesser extent, as they are rich in sugar). Grapefruit and lemon are the most alkalinizing, despite their acidity in the mouth. And fruit is best eaten away from meals.
Drinking is also important. At least 1.5L of water a day, with a preference for waters rich in bicarbonates and low in sodium.
Restore acid-base balance with natural alkalizing active ingredients
Food supplements can provide natural, complementary solutions to support a balanced diet.
Magnesium and calcium cures (but beware of hypercalcemia in the case of excess calcium - it's best to consult a doctor) help compensate for urinary losses induced by the body's natural mechanisms for regulating excess acidity.
Other sources of natural alkaline active ingredients include alkalizing compounds such as citrates and potassium bicarbonate.
A healthier lifestyle
Physical activity is an additional means of eliminating acidic compounds from our bodies, notably via the respiratory function of our lungs. Walking and being active outdoors every day promotes lung activity.
Sleep quality and good stress management also contribute to maintaining acid-base balance.
Acidification of the body can affect the intestine in particular, leading to a concomitant imbalance in intestinal flora. Supporting the balance of the intestinal microbiota, in particular through probiotic cures, as a complement to acid-base balance care, can prove necessary and contribute to the overall health of the body. To find out more about probiotic cures, read our dedicated article.