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February 25, 2025
Jana Ackermann
Recognize acidosis and counteract it effectively: Learn how to balance the acid-base level with alkaline nutrition, exercise, and conscious breathing.
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You hear a lot about acid-base balance. But what exactly is behind it? Basically, it describes all the mechanisms that regulate the ratio between acids and bases in our body. A balance is an important prerequisite for healthy cell and organ functions and thus for our health.
To measure the acidic or basic value, there is the so-called pH value. The scale ranges from 0 to 14; the neutral point is in the middle. Lemon juice, for example, has a pH value of two and is thus more acidic than vinegar, which has a pH value of about three. The higher the value rises above seven, the more basic the liquid is.
Our modern diet rather promotes an unfavorable shift of the acid-base balance towards the acidic side. The body takes measures to quickly restore a healthy acid-base ratio. For example, it can do this through breathing Emit carbon dioxide or through the skin in the form of sweat. The kidneys also play a significant role in eliminating acids by excreting them as metabolic waste products in the urine.
Minor fluctuations can thus be easily compensated. However, if the ratio fluctuates greatly or persistently, we overwhelm the body with regulation. When the acidic direction prevails, it is called over-acidification.
An acid-excessive diet consists, for example, of heavily processed industrial foods, baked goods and pastries from the supermarket, trans fats, sugar , heavily processed animal products such as sausages or dairy products, convenience foods, and indulgences like caffeine , nicotine, alcohol and salt. But also chronic stress , persistent worries and fears, lack of exercise, and environmental influences can burden the body and lead to excessive acid formation.
The effects of latent over-acidity can manifest in various ways: From mood swings to energy deficiency to sleep disorders . So symptoms that can have many triggers and are therefore not always easy to classify. However, if the over-acidity persists for a long time, various health problems can arise, such as:
Now, it might seem that acids are generally bad, which is not the case. Natural foods, especially fruits and vegetables , contain organic acids. They aid digestion, enzyme production, and much more. Therefore, these “beneficial” acids, as long as they are not consumed in excess, such as too much fruit juice, do not contribute to health problems.
To counteract hyperacidity during a stressful lifestyle and a diet high in processed foods, one should also focus on alkaline-forming foods. These mainly include herbs , vegetables, and fruits. But certain seeds, kernels, nuts and legumes are alkaline-forming and also provide a variety of important vitamins and nutrients.
Tip: An alkaline-heavy diet should consist of about 80 percent alkaline and 20 percent acid-forming foods.
A healthy diet and lifestyle support the body in eliminating stored acids and gradually deacidifying. This is achieved with these holistic measures:
Alkaline-rich diet
Natural and unprocessed foods are the basis for an alkaline-rich diet. Even if fruits or most nuts have an acidic pH, they provide important nutrients from a holistic perspective. The problem is rather the excess in which acid-forming foods (highly processed foods, sugar, caffeine, etc.) are consumed today.
Drinking
The body needs a lot of water to transport dissolved acids out of the body. The best choices are carbonated-free water or alkaline-forming teas.
Alkaline baths
Base baths are supposed to promote acid elimination through the skin. As a full or foot bath, this ritual can be easily integrated into everyday life. Even if there is still no scientific evidence of their effectiveness, they promote well-being and reduce stress one way or another.
Conscious breathing
The positive impact of conscious breathing on the acid-base balance should not be underestimated. Taking a few minutes each day for deep and even breathing can positively support deacidification – and also counteract stress, Fatigue and so much more.
Sports and sauna against acidity
Exercise, brisk walks, and Sauna visits promote deacidification. On the one hand, metabolism and deacidification via the lungs are stimulated overall, on the other hand, sweating during sports or in the sauna promotes acid elimination through the skin.
Dry brushing massages
Lymphatic drainage is not only trendy, but it also has a positive effect on lymph flow, through which metabolic waste products are transported in the body, thereby promoting the elimination of acids and toxins.
Bitter substances
Bitter substances promote both digestion and liver function and thus deacidification. They can be taken before a meal through certain teas (e.g., dandelion, yarrow, angelica, yellow gentian) or with appropriate preparations, such as herbal-based bitter drops.
The over-acidification of the body can be effectively counteracted through a balanced diet, conscious breathing, and adequate hydration. By supplying the body with alkaline foods and integrating stress-reducing measures, initial signs can be quickly alleviated. Because a balanced acid-base balance is the key to a vital, healthy feeling of well-being .
