By Jamila W. Harris
From PHN Issue 58, Fall 2024
I recently experienced a trip to the emergency room because I was feeling low on energy. Whenever I took a breath, I felt sharp chest pain in my heart, in addition to body aches. I
thought that this was due to strenuous exercise. However, when I saw a doctor, I was told that
my potassium levels were dangerously low and that was why I was not feeling well. Surprisingly,
I also had a bladder infection known as a urinary tract infection or UTI. This too was caused by
low potassium levels. I figured I would take potassium supplement pills and be on my way
home. However, I was informed that if my low potassium levels were not regulated immediately, I could likely face a heart attack or stroke. Under these circumstances, I was not cleared to leave the emergency room. I was placed on an IV immediately to receive potassium through my veins. It was the most excruciating pain that I experienced through an IV. This experience cemented in me how important it is to eat the right foods enriched with potassium. For starters, the easiest food to remember to eat is a banana.
Potassium is vital to maintaining our well-being. It is important for several functions in our
bodies. In the heart, potassium is needed to control electrical activity and support heart health and circulation. This explains why I felt such sharp chest pain while breathing.
Adequate levels of potassium also decrease the risk of strokes. Potassium is also vital to muscle regulation. It prevents muscle loss, especially if you are older, and reduces the risk of osteoporosis. Potassium helps preserve bone density and improves bone health. Potassium also regulates body fluid and prevents dehydration.
Additionally, potassium helps reduce water retention and decreases the risk of kidney stones. This explains how my low potassium levels contributed to a bladder infection.
Other warning signs that your body may be low in potassium levels include fatigue, mood disruption, body stiffness, bloating and constipation, and heart palpitations.
When your potassium levels are dangerously low and it is life-threatening, warning signs
include muscle spasms, paralysis (cannot move your body), gut and kidney pain, breathing difficulties, and arrhythmias (irregular heartbeat).
Eating processed foods and not having enough fruits and vegetables rich with potassium in your diet contributes to low potassium levels. This is a frequent problem with the American diet, where 98% of Americans do not eat the recommended daily amount of potassium. According to BioTrust, an online site dedicated to wellness and nutrition, the recommended dosage of potassium levels should be between 3,500 and 4,700 milligrams daily.
The Food and Drug Administration endorses only up to 100 milligrams of potassium in over-the-counter supplements. In other words, you may not receive enough potassium in a pill to regulate the amount you need to manage your potassium levels. Therefore, you can get the recommended dosage of potassium from two of the most popular foods rich in potassium, bananas and avocados. You can also increase potassium levels by eating fewer processed foods and more whole foods. Other popular foods include potatoes, beans, and green leafy vegetables. Although there is limited control over what foods you can eat in prisons and jails, here are some food recommendations that are possible to maintain, even while incarcerated.
✥ Potatoes (baked with skin): 941 grams per medium potato
✥ Raisins: 618 mg in a ½ cup
✥ White beans (such as navy beans, cannellini, and great northern): 595 mg per ½ cup
✥ Lentils: 365 mg per ½ cup
✥ Plain nonfat yogurt: 579 mg per cup
✥ Sweet potatoes (baked in skin): 542 mg per medium potato
✥ Tomato juice: 527 mg per cup
✥ Black beans: 401 mg per ½ cup
✥ Spinach (cooked): 419 per ½ cup
✥ Kidney beans: 357 mg per ½ cup
✥ Milk: 350 – 382 mg per cup
✥ Tomatoes: 292 mg per medium tomato
✥ Coffee: 116 mg per cup
Fish like salmon and mackerel are also rich in potassium. It is important to note that you should
not have high potassium levels because that is also a health risk. According to Biotrust, “too
much potassium can lead to heart palpitations, shortness of breath, and chest pain and requires
immediate attention by a healthcare professional.”
The bottom line is that potassium is important for regulating the heart, muscles, kidneys, and
respiratory system in our body. Eating a daily dosage of one serving or two of fruits and vegetables enriched with potassium can help maintain healthy levels of potassium. Therefore, even when you cannot control the menu, you can still make sure you have a banana or two.
Prison Health News 