Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the Medical and Executive Director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.
In this fascinating episode, we delve into the intricate relationship between your diet and your body's acid-base balance. Discover how the foods you eat influence everything from your energy levels and mood to bone health and brain function. Learn why maintaining a slightly alkaline blood pH is crucial and how your dietary choices can support or stress this balance. We explore the roles of acid-forming and alkaline-forming foods, the importance of fruits and vegetables, and practical tips to optimize your health through better food choices. Join us for an eye-opening discussion on the powerful impact of diet on your overall well-being.
Transcript: The pH Factor: Food's Profound Impact on Your Health
Welcome to the Science of Self-Healing Podcast where we explore health and wellness from a different perspective. Produced by the Bioregulatory Medicine Institute, that's BRMI. We provide valuable insights on how to naturally support your body's ability to self regulate, adapt, regenerate, and self heal.
I'm Dr. James Odell, your host and the executive and medical director of BRMI with over 35 years experience as a naturopathic doctor. Please note that this podcast is for informational purposes only and not a substitute for personalized medical care.
Before we start today's podcast, I invite you to join us for BMI's extraordinary conference retreat. It's entitled Charting Your Course to Optimal Health. From May 10th through the 18th, 2025, this eight night cruise on Celebrity Cruises will take you through the stunning ABC islands that's Aruba, Bonaire and Curacao. Departing from Fort Lauderdale, our event welcomes anyone passionate about health and longevity. Whether you're a practitioner, inventor, vendor or simply just curious about healthier living, please join us. Enjoy a perfect mix of learning and relaxation while deepening your understanding of bioregulatory medicine. For more details, please visit our website at brmi.online. That's brmi.online. We hope to see you there.
In today’s episode, we’re going to explore the intricate relationship between your diet and your body's acid-base balance—a balance that can influence everything from your energy levels, mood, bone health, brain functioning, immune system functioning, longevity, and more.
Our bodies work hard to keep our blood at just the right level of acidity. The foods we eat can make this job easier or harder. Some foods leave behind acidic 'waste' when we digest them, while others leave behind more alkaline residues. Alkaline-forming foods can help support the body's pH balancing efforts, while acid-forming foods may increase the workload on our buffering systems.
Foods high in protein, like meat and dairy, tend to be more acid-forming. On the flip side, most fruits and vegetables are alkaline forming. A diet packed with burgers, fries, and sodas might be tasking your body with extra work to maintain its ideal balance.
Luckily, our bodies are incredibly good at managing this balance. But over time, consistently eating a diet that's very acidic might stress our system and as we age our kidney’s function may decline.
This is just one more reason to consider eating more fruit and vegetables. Not only are they full of vitamins, antioxidants, minerals, and fiber, but they also help support our body's natural balance.
Let’s begin with exactly what the acid-base balance system is. Basically, it’s our body’s way of tightly regulating our blood’s pH level at a slightly alkaline level, around a pH of 7.35-7.45, to ensure our cells function properly.
Specifically, the pH scale measures the concentration of hydrogen ions (H+) in a solution, and in this case it’s the blood. The scale is logarithmic and as more hydrogen ions are produced or introduced into the blood, the pH decreases (becomes more acidic).
What’s fascinating about the pH scale is how it corresponds to cellular voltage…
As I just mentioned, our blood’s pH level is regulated to be at a slightly alkaline level (a pH of 7.35-7.45) which corresponds to the optimal negative voltage of about -20 to -25 millivolts for peak cellular function and energy production. This pH-voltage connection is rooted in the concentration of hydrogen ions, which directly affects the electrical potential across cell membranes. As pH decreases (becomes more acidic), the voltage becomes less negative, approaching zero or even positive values in extreme cases. Conversely, as pH increases (becomes more alkaline), the negative voltage intensifies. This delicate balance affects everything from oxygen availability and immune response to metabolic processes and neurological function. When our body becomes more acidic, our cellular voltage decreases, potentially compromising our body's ability to defend against pathogens, produce energy efficiently, and maintain crucial metabolic processes. The implications of this pH-voltage interplay extend to bone health, cognitive function, and even our capacity for detoxification. Remarkably, this connection influences our microcirculation, affecting how effectively our body removes waste products and delivers nutrients to cells. Understanding this intricate relationship helps explain why maintaining proper pH balance is crucial for overall health and cellular vitality.
So, let’s dig a little deeper into the implications of a more acidic acid-base balance within the body.
It is well established that diet and certain food components have a clear impact on acid-base balance. Typical Western diets tend to be more acid-forming due to high consumption of animal proteins, grains, and processed foods, coupled with lower intake of fruits and vegetables.
While the body has automatic mechanisms to maintain blood pH, the acid-base balance in our body has far-reaching effects that go beyond just physical health, influencing our mental clarity, energy levels, and even chronic conditions.
When it comes to mental clarity, research has shown a fascinating connection between brain acidity and cognitive function. Studies suggest that increased acidity in the brain is linked to conditions like panic disorders, anxiety, and depression. This means that the pH level in our brain can actually affect our mood and mental state. For example, when our brain becomes more acidic, it might contribute to feelings of unease or worry. On the flip side, maintaining a proper acid-base balance could potentially help improve our mental clarity and emotional well-being.
Our energy levels are also closely tied to the acid-base balance in our body. When this balance is disrupted, it can lead to fatigue and weakness. This is because our cells need the right pH environment to function optimally. If the blood becomes too acidic or too alkaline, it can interfere with cellular processes, including energy production. As a result, we might feel tired or lack the energy to carry out our daily activities.
It's also important to note that our acid-base balance can influence our body's ability to absorb and use certain nutrients. This can have a cascading effect on various bodily functions, potentially impacting our overall health and well-being in the long term. For example, an overly acidic load might affect how well our body can absorb minerals like calcium, which is crucial for bone health. I’ll explain that further in a bit.
Incredibly, our brain's ability to think clearly and make good decisions can be surprisingly affected by changes in our body's acid-base balance. This connection is particularly interesting when we look at a condition called respiratory alkalosis, which happens when we breathe too quickly or deeply. This often occurs when we're feeling very anxious or stressed.
When we're in a state of high anxiety or stress, we tend to breathe faster than normal. This rapid breathing can lead to respiratory alkalosis, where our blood becomes slightly more alkaline (less acidic) than usual. Research has shown that this change in our body's chemistry can impact how our brain functions. It can affect our ability to think clearly, make decisions, and even how we perceive the world around us.
For example, when experiencing respiratory alkalosis, some people might feel dizzy, confused, or have trouble concentrating. These symptoms can make it harder to think through problems or make rational decisions. In some cases, it might even alter our perception of reality slightly, making us feel disconnected or "spaced out".
The impact of acid-base balance extends to chronic conditions as well. For instance, in people with diabetes, especially type 1 diabetes, an imbalance can lead to a serious condition called diabetic ketoacidosis. This occurs when the body produces high levels of blood acids called ketones. Chronic acid-base imbalances have been associated with several health issues, including an increased risk of kidney disease, kidney stones, bone loss, and osteoporosis.
Okay. So, let’s talk about the incredible bioregulatory processes that maintain the acid-base balance – the lungs and the kidneys.
Let’s start with the lungs. The lung’s role in maintaining acid-base balance is through respiration. When cells use oxygen, they produce carbon dioxide (CO2) as a waste product. CO2 is acidic, and when it builds up in the blood, it lowers the pH, making the blood more acidic. The brain detects changes in blood pH and adjusts the breathing rate accordingly. When we breathe faster and deeper, we expel more CO2, reducing acidity and helping maintain a balanced pH.
The kidneys play a crucial role in maintaining our body's acid-base balance through several important mechanisms. First, they can reabsorb bicarbonate from the urine back into the bloodstream. Bicarbonate acts like a natural antacid in our body, helping to neutralize acids. Second, the kidneys can excrete excess hydrogen ions (which make things acidic) into the urine, effectively removing them from the body. Third, they can generate new bicarbonate to replace what's been used up in neutralizing acids. This is like restocking our body's supply of antacid. Lastly, the kidneys can produce ammonia, which acts as a buffer. This means it can absorb excess hydrogen ions in the urine, allowing the kidneys to get rid of more acid without making the urine dangerously acidic. These four mechanisms work together, allowing the kidneys to fine-tune the body's pH balance. This process is slower than the lungs' response but is crucial for long-term pH balance.
Let’s move to how food impacts the acid-base balance.
What we eat plays a significant role in this balance. Foods can be categorized as either acid-forming or base-forming (alkaline-forming) based on the residues they produce after metabolism. Acid-forming foods increase the acidity in our bodies, while base-forming foods help neutralize acids and keep our pH level balanced. But it’s a bit more involved than just this because there are a variety of molecules within food that help determine whether or not a food is acidic or alkaline. So, you might be wondering what these molecules are that influence the acidity or alkalinity of the foods we eat.
Let’s start with proteins and phosphorus-rich foods (dairy and meats)
When we metabolize foods that contain protein and phosphorus, such as meat, dairy products, beans, and nuts, it produces non-volatile acids. These acids break down in the blood, releasing hydrogen ions (H+). The kidneys then must excrete these acids to maintain balance. As the concentration of H+ ions increases, the blood's pH decreases, becoming more acidic.
These phosphorus-rich foods tend to have a slightly acidifying effect on the body's pH balance, making the body slightly more acidic. But it's important to understand that the effect is generally mild and well-regulated by our bodies, and they also provide many essential nutrients. Meats and dairy are excellent sources of protein, while nuts and seeds offer healthy fats and other minerals. The key is to maintain a balanced diet. Eating a variety of foods, including plenty of fruits and vegetables (which tend to have an alkalizing effect), can help offset any potential pH imbalances from phosphorus-rich foods.
It’s also important to know that high-protein diets, particularly those rich in animal proteins such as meat, dairy, and eggs, can also increase the body's acid load because the metabolism of sulfur-containing amino acids (methionine and cysteine) in these proteins produces sulfuric acid. When sulfuric acid breaks down, it releases hydrogen ions (H+) and sulfate ions (SO4^2-). The hydrogen ions contribute to the acidic environment in the body, increasing the acid load. So, while it’s important to consume protein, we always need to be thinking about balancing these foods with alkalizing fruits and vegetables.
Another contributor to the acid load is phosphoric acid.
Phosphoric acid is a common additive in many processed foods and beverages. You can find it in soft drinks, especially dark colas, as well as in various fast-food items and packaged snacks. It's particularly prevalent in baked goods like biscuits and pancake mixes. Food manufacturers use phosphoric acid for several reasons: it enhances flavor by adding a tangy taste, helps preserve freshness by preventing the growth of mold and bacteria, and can act as a leavening agent in baked products. With a pH of around 1.5, phosphoric acid is quite acidic, and frequent consumption of highly acidic foods and beverages can be really taxing on our system over time.
So, let’s quickly review the acid-forming foods to limit or avoid
You aren’t going to be surprised by this one, since I talk about this in so many of my podcasts. Try to avoid processed foods such as: chips, cookies, ready-to-eat meals, sodas, candies, pastries, artificial sweeteners, and alcohol. And try not to overdo: the proteins such as fish, eggs, dairy products, and grains such as wheat, corn, and bran. These are still good for you, but they really need to be balanced with more fruits and vegetables.
Now, let’s shift to the more alkaline-forming foods we should eat more of:
Foods rich in potassium and magnesium (fruits and vegetables) help neutralize acid load by providing bicarbonate precursors that the kidneys need to do their job. For example, many potassium salts in foods are associated with anions like citrate or malate. When metabolized, these organic anions are converted to bicarbonate. The resulting potassium bicarbonate acts as a base in the body. Like potassium, magnesium is often found in foods bound to organic anions. These compounds, when metabolized, also yield bicarbonate.
To maintain a healthy acid-base balance, it's important to choose the right foods. So, eating lots of fruits such as apples, bananas, oranges, strawberries, and watermelons are great choices. Of course, lots of vegetables too such as: leafy greens like spinach, kale, avocados and broccoli - just about every vegetable is alkaline so incorporate the ones you like and keep trying new ones to expand your palate. It’s also a good idea to add a variety of herbs and spices such as ginger, garlic, chili powder, and turmeric. And you are going to like this one, cocoa powder.
So, before we wrap things up, let's discuss a great way to protect your kidneys from the chronic stress of maintaining acid-base balance.
Most of you have probably not heard of the PRAL Concept, which stands for "The Potential Renal Acid Load". PRAL is a measure used to estimate the acid-forming potential of foods. Foods with positive PRAL values are acid-forming, while those with negative values are base-forming. You can find the chart in our show notes. It's a useful guide for evaluating dietary acid load and for balancing acidic foods with more alkalizing ones. For example, 100 grams of beef has a PRAL value of about 8, so pairing it with 100 grams of potato (PRAL -4) and 100 grams of broccoli (PRAL -4) will leave you with a neutral acid-base balance.
Our body's total acid production, known as net endogenous acid production (NEAP), comes from two main sources: our diet and our metabolism. When we consume a diet high in acid-forming foods, it increases the NEAP, which puts extra pressure on our body's acid-buffering systems, particularly our kidneys. The typical Western diet, unfortunately, tends to produce more acid than our bodies can efficiently eliminate. This imbalance can lead to a condition called chronic low-grade metabolic acidosis, where our body is slightly more acidic than it should be over an extended period. This state has been linked to various health issues and chronic diseases.
To combat this excess acidity, our body may resort to using calcium from our bones as a buffering agent. Over time, this process can potentially contribute to bone demineralization, weakening our skeletal structure. This is why maintaining a proper acid-base balance through diet is crucial, especially if you're concerned about bone health and want to reduce your risk of conditions like osteoporosis. While our bodies have mechanisms to maintain pH balance, consistently consuming a diet that supports this balance can help ease the burden on these systems and promote overall health.
But keep in mind that the impact of diet on blood pH can vary based on individual factors such as kidney function, age, and overall health status, with more issues arising as we age.
In conclusion, adopting a balanced approach to your diet is essential for maintaining optimal health. While it’s not necessary or realistic to eliminate acid-forming foods, being mindful of your choices can make a significant difference. By incorporating plenty of fruits and vegetables, which are rich in alkalizing minerals, you can effectively counteract the acid load from your diet. This simple adjustment not only supports kidney function but also plays a crucial role in protecting your brain, bones, and other vital organs from decline. Remember, taking proactive steps toward balancing your acid-base levels can lead to long-term health benefits and enhance your overall well-being. So, let’s prioritize our health by making informed dietary choices that nurture our bodies and promote vitality! Be well!
Thank you for tuning in today. Be well.
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