Acidification: 7 steps to a healthy acid-base balance

The term acid-base balance is the summary of the physiological regulatory mechanisms that serve to maintain the constancy (homeostasis) of the proton concentration and thus the pH value.

A balanced acid-base balance ensures that the pH of our blood is in the ideal range of 7.35-7.45, making it slightly alkaline. Other organs, such as the intestines, also rely on specific pH values to function smoothly. Therefore, our body is constantly working to regulate the acid-base balance. Proper nutrition plays an important role in this process. It is not an easy task, considering the metabolic and digestive processes that occur in our body every second.

Acids and bases in the body - a constant flux

Acids are produced in the body on the one hand, but also enter with our food. In order to maintain a healthy balance, we need alkaline substances that neutralize the acids. At the same time, we eliminate acids from the body through the lungs (breath), kidneys (urine), and skin (sweat).

If, however, there are not enough bases available for neutralization or if the systems cannot keep up with the excretion, our body must eliminate the acids in another way - they are then deposited in the connective tissue. If the blood pH falls below the normal range, it is called acidosis. In colloquial terms, the term chronic acidosis (latent acidosis) is also frequently used. An acute acidosis with pH values below 7.15 is life-threatening and must be medically treated in any case. Meaningful values about our acid-base balance can be found in our blood: If the blood pH is below 7.35, our acid-base status is in the acidic range. In contrast, pH test strips that measure the pH value in urine provide less meaningful values. The reason: Our urine pH is already in the slightly acidic range and is completely normal from a medical point of view.

The human body has a sophisticated buffering system - but it is not inexhaustible. If acidic conditions prevail over a long period of time, we can fall into a latent acidosis. We may not notice this condition at first. However, if acidosis persists over a longer period, it can affect the functioning of connective tissue and other organs. For example, it is debated whether acidosis could be a triggering factor for various discomforts and civilization diseases such as migraines, rheumatism, or osteoporosis.

7 Steps to Achieving Acid-Base Balance

However, a healthy, balanced acid-base balance is not rocket science. Once the basic principles of these interactions are internalized, everyone can do something daily for their acid-base balance and against possible acidification:

1. Prefer alkaline foods

Whether a food reacts acidic or alkaline in the body has nothing to do with its taste. For example, even foods that taste extremely sour like lemons or currants have an alkaline effect in the body. On the other hand, foods like pretzels, which taste more like soap (bases), react acid-forming.

With a healthy diet, you can counteract and rebalance disturbances in the acid-base balance. Compounds containing basic minerals and organic acids are mainly responsible for the alkaline effect. These include basic minerals such as calcium carbonate, iron fumarate, zinc gluconate, and magnesium citrate. Mineral-rich plant products such as herbs, vegetables, fruits, and potatoes are particularly alkaline-forming. 70-80 percent of your meals should consist of alkaline foods.

2. Reduce acid-forming foods in your diet

While mineral-rich foods have a positive effect on the acid-base balance, protein-rich foods lead to increased acid production. Acid-forming foods are primarily animal products such as meat, sausage, fish, and cheese. But plant-based protein sources also belong to this side of the list, such as grains and legumes. Acid-forming foods can make up 20-30 percent of your meals without any issues. However, if the balance shifts too much in favor of acid-forming foods, chronic acidification may occur.

3. Breathe!

The lungs are the most significant organ for acid excretion in terms of quantity (carbonic acid-bicarbonate system). Throughout the day, we exhale large amounts of acids in the form of carbon dioxide, which naturally occur in metabolism. The more intensely we breathe, the greater the capacities of this system. Therefore, regular exercise, preferably light endurance training outdoors, is essential for regulating the acid-base balance. Breathing exercises that intensify the depth of breaths are also recommended. We will introduce you to one exercise in our article. "Reduce stress: 10 tips on how to better deal with stress"In case of lung diseases, such as bronchial asthma, when respiratory disturbances occur and breathing is too shallow and slow, this can lead to respiratory acidosis. The removal of CO2 is then insufficient, causing the acidic carbon dioxide to accumulate in the body.

4. Taking care of and supporting the liver

The liver is also an important organ for maintaining the acid-base balance. For example, it ensures that the blood remains at the correct pH level. To do this, it "mixes" acids and bases in the right proportion and sends excesses to the kidneys for excretion.

The best way to support the liver in its work is by giving it rest! Alcohol is naturally burdensome for the liver, but many medications such as painkillers and anti-inflammatory drugs also need to be metabolized by the liver.

Bitter substances from fruits, vegetables, and herbs have a positive effect on liver health. They can be found in artichokes, grapefruits, and many wild herbs.

5. Avoid white flour, sugar, and alcohol

Although all cereal products have an acidic effect, it is particularly advisable to avoid foods made from white flour. Whole grain products, on the other hand, provide valuable vitamins, many trace elements, and plenty of fiber - while white refined flour only offers empty calories. Therefore, despite their acidic effect, whole grain products are recommended for a balanced diet.

Also coming with empty calories - and not in small amounts - is sugar. Sugar itself reacts neutrally in the body, neither acidic nor alkaline. However, since an elevated blood sugar level is associated with reduced acid excretion, sugar consumption indirectly contributes to acidification.

Similarly, alcohol is broken down by the liver and excreted with a lot of fluid - this is a priority for our organism, after all, alcohol is a poison and should be eliminated as quickly as possible. Thus, alcohol blocks the acid secretion through the liver and kidneys, negatively affecting the acid-base balance and promoting acidification.

6. Break a sweat!

The skin, as our largest organ and biggest point of contact with the outside world, is naturally involved in the acid-base metabolism. Our body can easily get rid of excess acids, especially through sweat. This is also why exercise or regular physical activity is beneficial. Visits to the sauna also have an alkalizing effect, and occasionally a so-called alkaline bath can make sense.

7. Don't get angry: Reduce stress!

Stress, especially long-lasting, chronic stress, can also be a cause of acidification. This is because the stress hormones cortisol and adrenaline disrupt normal metabolism. Digestion slows down, the liver and kidneys work less efficiently, and even breathing is affected by chronic stress. The reason for this is that with chronic stress, breathing becomes faster but shallower. The exchange of carbon dioxide and oxygen becomes less effective, affecting the elimination of excess acids. What can you do to combat stress? Find out in our article: "Reduce stress: 10 tips on how to better deal with stress"