In today’s fast-paced world, where stress and busy schedules often take centre stage, we tend to forget something essential: our acid-base balance. Yet this delicate system is the invisible conductor of our vitality and health. In this article, I’ll walk you through what this balance actually means, why it matters, and how you can support it through mindful nutrition and a few simple habits. Ready to boost your energy levels and feel better in your own skin? Let’s get started.
What is the acid-base balance?
The acid-base balance is a vital system in the body that keeps the pH of our blood and other fluids within a healthy, stable range. Our body has built-in buffer systems – including alkaline mineral reserves – that constantly work to maintain this balance.
Ideally, your blood pH should be around 7.45, which is slightly alkaline. If your body becomes too acidic (a condition called acidosis), the pH drops below 7.35. This can interfere with your metabolism and even affect how nerve cells communicate. When this happens, the body may draw alkaline minerals from bones and muscles in an attempt to restore balance – but over time, this can take a toll on your health. [1]
How your body regulates pH
Your body has clever ways to deal with excess acid. The kidneys and lungs are key players: they help filter and remove acids through urine and breath. Other organs like the intestines, liver, skin, bones and muscles can also jump in when needed. But if your body is constantly overwhelmed by poor nutrition or stress, these natural systems may struggle – and your acid-base balance may tip in the wrong direction. [2]
Early signs of acidosis
Even if your blood pH is still within the normal range, your body might already be showing signs that your buffering systems are running low. When reserves like bicarbonate are depleted, the body starts pulling calcium and other minerals from your bones and muscles. The result? Symptoms such as fatigue, headaches, muscle cramps, joint pain, digestive issues, or even just feeling off. These are gentle warning signs – and it’s worth listening to them. [3]
Health risks of an overly acidic diet
A diet that’s too acidic over the long term can increase the risk of health issues like osteoporosis, diabetes, skin problems, rheumatism, cardiovascular diseases and a weakened immune system. That’s why balance is so important – not just in life, but also on your plate. [4]
Foods that increase acidity
Some foods are more acid-forming than others. Animal-based proteins like meat, eggs, cheese and dairy are high on the list, along with coffee, alcohol, fizzy drinks and anything too sugary. But plant-based eaters aren’t automatically off the hook – even foods like soy, peas, whole grains, rice and oats can be acid-forming, especially if eaten in large quantities.
The reason? It’s not just about proteins – phosphorus and other compounds also play a role. That’s why even healthy wholegrain foods can have an acidifying effect in the body. [5]
Foods that support acid-alkaline balance
Thankfully, nature has provided us with lots of delicious, alkaline-friendly options. Leafy greens, colourful fruits (like berries, apples and bananas), as well as nuts and seeds are naturally low in protein and full of alkaline minerals like calcium, potassium, magnesium and iron. These nutrients help neutralise acids and support your body’s natural detox processes. [6]
The role of a vegan diet
A balanced vegan diet can have a positive impact on your acid-base balance – especially when it includes plenty of fresh vegetables, fruit, and other plant-based alkaline foods. But keep in mind: even in a vegan diet, highly acid-forming foods like unhulled rice, certain legumes and whole grains should be balanced with enough alkaline sources. [7]
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Health isn’t everything, but without health, everything is nothing.
5 easy ways to support your acid-base balance
Now that you know the basics, here are a few gentle ways to give your body a helping hand:
1. Stay hydrated: Drinking 2–3 litres of water or unsweetened herbal tea daily helps your kidneys flush out excess acids. Not drinking enough can cause acids to build up in the body. Important: if you have kidney issues, check with your doctor first.
2. Move your body: Exercise increases oxygen intake and helps eliminate acidic carbon dioxide through your breath. Gentle activities like cycling or swimming are ideal – they get you moving without stressing your joints.
3. Enjoy a cup of alkaline tea: Herbal teas with specific plants can support the kidneys and help your body clear out acidic waste.
4. Try an alkaline bath: If your skin is irritated or you simply feel “out of balance”, an alkaline bath can be wonderfully soothing.
5. Supplement wisely: Alkaline supplements (like powders or tablets) can support your mineral levels and help restore balance – especially during times of stress or after periods of poor nutrition. [8]
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Stress and an unbalanced diet can disrupt the delicate interplay between acids and bases. This clever blend of green superfoods – including spinach, broccoli, algae and more – supports your acid-base balance and helps bring your body back into harmony.
At the end of the day, it’s all about balance. A mindful diet rich in alkaline foods gives your body the tools it needs to neutralise acids, replenish mineral stores and support overall wellbeing. That way, you can prevent lifestyle-related illnesses and feel more energised, focused and resilient – every single day.
P.S. Want a handy overview? Here’s a great table with alkaline and acid-forming foods to keep you on track.
Disclaimer: This text is not a substitute for professional medical advice, diagnosis or treatment. It must not be used as a basis for self-diagnosis or for starting, changing or discontinuing medical treatment. Always consult a qualified healthcare professional if you have any health concerns or symptoms. Greentrinsic accepts no liability for any discomfort or harm arising from the use of the information provided.
Sources:
1. GEO Plus Magazine (2024): How easy it is to keep the acid-base balance in equilibrium, (https://www.geo.de/wissen/ernaehrung/21347-rtkl-uebersaeuerung-so-einfach-bleibt-der-saeure-basen-haushalt-im)
2. Rustige, A. (2022): Acid-base balance – it’s the balance that counts. Pascoe, (https://www.pascoe.at/anwendungsbereiche/saeure-basen-haushalt.html)
3. Blasek, V. (2019): Acid-base balance. Heilpraxis natural health, (https://www.heilpraxisnet.de/themen/saeure-basen-haushalt/#Erste_Anzeichen_einer_Uebersaeuerung)
4. Bracht, P. (2023): Acidosis – causes, symptoms, treatment. Liebscher & Bracht: The pain specialists, (https://www.liebscher-bracht.com/ernaehrung/uebersaeuerung/?nowprocket=1#)
5. Bächle, Ch. (2012): Acid-base balance and nutrition – what’s right? German Nutritional Advice and Information Network (DEBInet), (http://www.ernaehrung.de/blog/saeure-basen-haushalt-und-ernaehrung-was-stimmt/)
6. Siener, R. (2011): Acid-base balance and nutrition, Ernährungsumschau 10, (https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2011/10_11/EU10_2011_562_568.qxd.pdf)
7. Health GmbH Germany (2024): Chronic hyperacidity: medical consequences and the right nutritional therapy, (https://www.gesundheitsgmbh.de/news/chronische-uebersaeuerung-medizinische-folgen-und-die-richtige-ernaehrungstherapie/)
8. Acid-Base Guide (2024): Deacidification of the body | treatment methods & tips, (https://www.saeure-basen-ratgeber.de/faq/entsaeuerung-des-koerpers-behandlungsmethoden-tipps/)
Discover even more impressive health benefits of the vegan diet for your wellbeing.
