The power of balance within you

What is the acid-base balance?

The acid-base balance is a central regulatory system of the body that ensures the pH of the blood and other body fluids remains within a stable range. This pH value is crucial because it affects many vital processes.

If the body's pH fluctuates too much — either into the acidic range (below 7) or the alkaline range (above 7) — it can disrupt normal metabolic functions and lead to health problems. For example, an overly acidic pH can impair oxygen transport in the blood and thus compromise the function of organs and tissues. pH fluctuations also influence hormone levels, the nervous system and muscle function.

The body can compensate for these pH changes by taking up or excreting acids or bases. This happens through various mechanisms such as breathing or kidney function. The lungs can exhale excess acid in the form of carbon dioxide, while the kidneys excrete acids or bases via the urine.

Why is the acid-base balance important?

The acid-base balance is essential for the smooth functioning of the human body. It ensures that the pH of blood and other body fluids remains in the ideal range. In particular, blood pH must remain constant between 7.35 and 7.45, since deviations can have serious health consequences. A pH below 7.35 leads to acidosis, a pH above 7.45 to alkalosis — both conditions can be life-threatening.

The importance of the acid-base balance goes beyond regulating blood pH. Many enzymes involved in metabolic processes work optimally only within a specific pH range. These enzymes are crucial for digestion, energy production and the synthesis of bodily substances. For instance, the enzyme pepsin in the stomach requires a strongly acidic environment to break down proteins effectively. Digestive enzymes such as trypsin in pancreatic secretions, by contrast, work only in an alkaline environment.

Without a balanced acid-base system, fundamental bodily functions such as nutrient absorption, oxygen transport and hormone regulation could be disrupted. Therefore, buffer systems neutralise and help excrete excess acids and bases. These systems, supported by organs such as the lungs and kidneys, are indispensable for maintaining balance and overall health.

Acid-base balance — are we all over-acidified?

In conventional medicine, the topic of “over-acidification” is usually considered only in connection with an acute acidosis, which can occur in severe illnesses such as diabetes or kidney failure. This type of acidosis requires immediate treatment as it can be life-threatening.

In naturopathy and alternative medicine, attention is often drawn to the so-called latent acidosis. This refers to a long-term, mild acidification of the body that often goes unnoticed but may promote long-term health issues such as rheumatic diseases, osteoporosis and cardiovascular disorders.

However, the human body is quite capable of neutralising acids effectively. In healthy people, permanent over-acidification is unlikely because the buffer systems usually work well. It is suspected, though, that an unhealthy diet and an unfavourable lifestyle can contribute over time to the development of latent acidosis.

Acid-base balance: does acidification make you gain weight?

The balance between acids and bases is an important factor in relation to overweight. Many people find that their diet measures do not produce the desired results even though they avoid many foods. One possible reason may be acidification of the body. Acidification of tissues impairs metabolic function. In such a state, the body cannot effectively break down fats and carbohydrates and instead stores them, leading to excess body fat and the formation of pads and cellulite.

To overcome these dietary blockages and lose weight successfully, it is advisable to check your acid-base balance. Adjusting your diet can be decisive. It is recommended to include a high proportion of alkalising foods in your meal plan while limiting acid-forming foods. An ideal ratio of 80 to 20 between alkalising and acid-forming foods can help maintain or restore the acid-base balance.

Does the acid-base balance affect the bones?

The acid-base ratio has a direct impact on bone stability. If the body's balance shifts too far towards acidity, calcium is removed from the bones to neutralise the excess acids. Over time this leads to a loss of bone mass and increases the risk of osteoporosis, i.e. fragile bones. 

Studies show that a slightly acidic blood pH is associated with greater loss of bone mass, while a more alkaline environment strengthens the bones. It is therefore recommended to follow a diet rich in alkalising foods such as fruit and vegetables. Mineral waters high in bicarbonate can also help capture excess acid and protect the bones. Older people particularly benefit from a more alkaline acid-base balance as it improves bone density and counteracts bone loss.

In addition, it is necessary to take in enough calcium through the diet, as it is the main building material for bones. A balanced diet, exercise and vitamin D, produced in the skin through sunlight, also contribute to bone health.

What is alkaline fasting?

Alkaline fasting is a specific form of fasting aimed at detoxification and restoring the acid-base balance. The goal of this cure is to give the body a week of regeneration to help prevent illness and enhance general wellbeing.

During alkaline fasting, the diet is switched for one week exclusively to alkaline foods such as fruit, vegetables, nuts, seeds and herbs. Acid-forming foods, particularly animal products and grains, are avoided. This dietary change has a positive effect on health because it lightens the body's load and helps to excrete excess acids. An increased fluid intake of two to three litres of water or herbal tea is also recommended to support detoxification.

An essential aspect of alkaline fasting is that it is not only about restriction but also about enjoying tasty and nutrient-rich meals. The method is designed so that you can eat until satisfied without counting calories. By consistently following the alkaline diet, a cleansing process is set in motion in the body that not only improves wellbeing but can also promote long‑term health.

How to regulate your acid-base balance: effective tips

• Make sure that 70 to 80 percent of your diet consists of mineral-rich plant foods such as fruit, vegetables, herbs and potatoes. These promote alkalising effects and help balance the body's pH.
• Limit the consumption of animal products such as meat, cheese and processed meats as well as plant foods like grains and legumes to 20 to 30 percent of meals. These foods can increase acid production in the body.
• Avoid alcohol, sugar and white flour. These foods block acid excretion and promote over-acidification of the body. Alcohol burdens the liver and sugar raises blood glucose, which impairs acid elimination.
• Include bitter foods such as artichokes and grapefruit. These support liver function and help remove acids effectively from the body.
• Reduce the amount of acid-heavy foods such as carbonated drinks like lemonade, juices, cola and energy drinks to minimise the acid load in the body. Consume more minerals to offset an acid excess. 
• Ensure an adequate bicarbonate level to prevent disturbances of the acid-base balance. Mix a teaspoon of baking soda in a glass of water and drink it daily to neutralise excess acid. This can be especially helpful if you suffer from fullness or heartburn after a heavy meal.
• Ensure your cells receive enough oxygen. Regular exercise improves oxygen supply to cells and supports respiratory processes.
• Use a sauna or exercise to excrete excess acids through sweating. This naturally supports your acid-base balance.
• Reduce stress. Practice relaxation techniques such as yoga or meditation. Stress can impair metabolism and slow breathing, reducing acid excretion.
• Drink enough water to support kidney function and promote acid excretion via urine. Slice a lemon into pieces or quarters and add to two litres of water. Although lemons taste acidic, they have an alkalising effect in the body.

A stable acid-base balance is essential for health and wellbeing. Through a balanced diet and a healthy lifestyle we can support the interplay between acids and bases in the body. This promotes not only physical fitness but also mental clarity and vitality.