How can I permanently avoid acidic

Acidification: 7 steps to a healthy acid-base balance

A balanced acid-base balance - for some it is the epitome of a healthy and balanced life, for others it is still a book with seven seals. We will give you the right keys and show you how to escape acidosis in small, simple steps.

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

A balanced acid-base balance ensures that the pH value of our blood is in the ideal range of 7.35-7.45 and therefore slightly alkaline. Other organs, such as B. the intestines, are dependent on very specific pH values ​​in order to function properly. That is why our organism is always busy regulating the acid-base balance. Proper nutrition plays an important role in this. Not an easy undertaking, if you consider the metabolic and digestive processes that take place every second in our body.

Acids and bases in the body - a coming and going

Acids are created in the body on the one hand, but also get in with our food. In order to maintain a healthy balance, we need basic substances that neutralize the acids. At the same time, we channel acids out of the body through the lungs (breathing air), kidneys (urine) and through the skin (sweat).

However, if there are not enough bases available for neutralization or if the systems cannot keep up with the excretion, our body has to get the acids out of the way in some other way - they are then deposited in the connective tissue. If the blood pH falls below the normal range, it is called acidosis. Colloquially, the term chronic acidosis (latent acidosis) is also often used. Acute acidosis with pH values ​​below 7.15 is life-threatening and must be treated medically 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, which measure the pH value in urine, provide less meaningful values. The reason: Our urine pH value is in the slightly acidic range anyway and is completely normal from a medical point of view.

The human organism has a sophisticated buffer system - but it is not inexhaustible. If the acidic conditions prevail for a long time, we get into a latent over-acidification. At first we do not notice this state of affairs. However, if over-acidification persists for a long time, it can impair the functioning of the connective tissue and other organs. For example, it is discussed whether over-acidity could be a triggering factor for various disorders and lifestyle diseases such as migraines, rheumatism or osteoporosis.

7 steps to acid-base balance

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

1. Prefer alkaline foods

Whether a food reacts acidic or alkaline in the body initially has nothing to do with its taste. Even extremely sour-tasting things like lemons or currants have a basic effect on the body. While foods such as pretzels, which taste more reminiscent of soap (bases), react to form acids.

With a healthy diet you can counteract disturbances in the acid-base balance and bring it back into balance. Compounds of basic minerals and organic acids are mainly responsible for the basic effect. These include, for example, the basic minerals calcium carbonate, iron fumarate, zinc gluconate and magnesium citrate. Plant-based products rich in minerals such as herbs, vegetables, fruit and potatoes are therefore particularly strong in alkalizing. 70-80 percent of your meals should consist of basic foods.

2. Reduce acid builders in the diet

While mineral-rich foods have a positive effect on the acid-base balance, protein-rich foods ensure increased acid production. Acid generators are mainly animal products such as meat, sausage, fish and cheese. But also vegetable protein suppliers belong on this page of the list, for example grains and legumes. Acid-forming foods can easily make up 20-30 percent of your meals. However, if the ratio shifts too much in favor of the acid producers, there is a risk of chronic acidification.

3. Breathe!

In terms of quantity, the lungs are the most important organ for acid excretion (carbonic acid-bicarbonate system). In the form of carbon dioxide, we breathe out large amounts of acids throughout the day, which are naturally produced in the metabolism. The more intensely we breathe, the greater the capacity of this system. That is why regular exercise, preferably light endurance training in the fresh air, is essential for regulating the acid-base balance. But breathing exercises that intensify the depth of the breaths are also recommended. We will introduce you to an exercise in our article "Reduce stress: 10 tips on how to deal better with stress". If respiratory disorders occur in diseases of the lungs (e.g. bronchial asthma) and breathing is too superficial and slow, this can lead to respiratory acidosis. The CO2 exhalation is then too low and the acidic carbon dioxide is deposited in the body.

4. Maintain and support the liver

The liver is also an important organ in maintaining the acid-base balance. For example, it ensures that the blood stays at the correct pH. To do this, it “mixes” acids and bases in the correct ratio and transfers excess into the kidneys for excretion.

The best way to support the liver in its work is by protecting it! Alcohol is of course a strain on the liver, but many drugs such as pain relievers and anti-inflammatory drugs also have to be broken down by the liver.

Bitter substances from fruit, vegetables and herbs, on the other hand, have a positive effect on liver health. You can find them in artichokes, grapefruits and many wild herbs.

5. Avoid white flour, sugar and alcohol

Although all grain products have a sour effect, foods made from white flour are particularly not advisable. Whole grain products at least provide valuable vitamins, many trace elements and plenty of fiber - while white extract only offers empty calories. Whole grain products are therefore recommended for a balanced diet despite their acidic effect.

Sugar also comes with empty calories - and not too short of that. Sugar itself reacts neutrally in the body, i.e. neither alkaline nor acid. But since an increased blood sugar level goes hand in hand with a lower acid excretion, the sugar consumption contributes indirectly to overacidification.

It is very similar with alcohol. Alcohol is broken down by the liver and excreted with plenty of fluids - this is a priority for our organism, after all, alcohol is a poison and should be eliminated as quickly as possible. Alcohol blocks acid excretion via the liver and kidneys, has a negative effect on the acid-base balance and promotes acidification.

6. Work up a sweat!

The skin as our largest organ and largest contact point with the outside world is of course also involved in the acid-base metabolism. Our bodies can get rid of excess acids easily through sweat. This is another reason why sport or regular exercise makes sense. Visiting the sauna also has a deacidifying effect and from time to time a so-called alkaline bath can also be useful.

7. Don't get angry: reduce stress!

Stress, especially long-term, chronic stress, can also be a cause of hyperacidity. Because the stress hormones cortisol and adrenaline ensure that the normal metabolism begins to falter. Digestion is throttled, the liver and kidneys only work to a limited extent and even breathing suffers from the constant stress. The reason: With chronic stress, breathing becomes faster, but also shallower. The exchange of carbon dioxide and oxygen becomes less effective and with it the excretion of excess acids. What can you do about stress? You can find out in our article "Reduce stress: 10 tips on how to deal better with stress"

Photo credit: Patrizia Tilly /