Get rid of the ballast - stinging nettle, dandelion & potassium for more lightness in spring!

The sun is coming out more often, temperatures are rising and we can finally go outside again. In short: spring just feels good! But what's suddenly going on with our bodies? Your favorite jeans are pinching, your ankles are thicker than usual, swollen legs are annoying, everything feels a bit “bloated”. No wonder, because our bodies tend to retain water, especially in spring. [1]

Where does all the water come from?

There is a completely natural process behind this: in warmer weather, the blood vessels dilate. This makes it easier for fluid to escape from the vessels into the surrounding tissue. This is particularly the case if we haven't exercised much or have eaten a more salty diet in winter. Hormonal fluctuations, allergies or an increased release of histamine can also lead to the blood vessel walls becoming more permeable and more water remaining in the tissue. The result: swelling, an unpleasant feeling of tightness or the feeling of being “bloated”. [1]

Natural ways of dehydration

Instead of simply accepting the unpleasant feeling or even resorting to dehydrating medication, there are also gentle, natural ways to relieve the body. Spring is the perfect time to boost your metabolism and get rid of excess water with herbal support - such as nettle, dandelion and a potassium-rich diet. This can help you to feel lighter, more flexible and more comfortable in your own body again. Fancy shedding some ballast? Let's go!

Stinging nettle for gentle fluid elimination

Who hasn't heard of this plant that burns unpleasantly when we come into contact with the hairs on its leaves and stems? Yes, we are talking about the stinging nettle, which we come across on every walk through the woods or meadows. The herbaceous plant with the jagged leaves has a lot to offer: The medicinal plant of the year 2022 has not been used for centuries for nothing and is valued as a source of potential health benefits. [2]

What makes stinging nettle so powerful?

The stinging nettle - also known as Urtica dioica - is one of the oldest diuretics in naturopathy. What does that mean? It is one of the substances that can promote the excretion of urine (diuresis) by the kidneys. Nettle leaves are rich in flavonoids, phenolic carboxylic acids and organic acids, which specifically stimulate the kidneys and promote the removal of excess fluid without electrolytes becoming unbalanced. But the root also contains ingredients that are used in medicine. Nettle is used, for example, for rheumatism, chronic joint diseases, bladder and urinary tract disorders and prostate complaints. [2] [3] [5] 

The ingredients of stinging nettle

The leaves and herb (Urtica folium/herba) of stinging nettle are particularly rich in nutrients and secondary plant substances that are relevant for diuretic and anti-rheumatic applications [3][4]:

Minerals: The mineral content is very high - potassium in particular, but calcium, iron, silicon (in the form of silicic acid), magnesium, phosphorus, manganese, sodium and zinc are also present.

Vitamins: Nettle leaves are a good source of vitamin C (supposedly more than oranges), vitamin A (as beta-carotene), vitamin E, vitamin K and various B vitamins.

Flavonoids: These include glycosides of quercetin, kaempferol and isorhamnetin.

Protein: The protein content is remarkably high for a plant.

Chlorophyll: The green leaf pigment is abundant.

Amines: Histamine, serotonin, acetylcholine, formic acid are found in the stinging hairs.

Phenolic compounds/carboxylic acids: The leaves contain e.g. caffeic acid and amino acids, the seeds contain fatty acids.

Is stinging nettle a superfood?

There is actually no definition of a superfood. But thanks to its ingredients, stinging nettle is often referred to as a native superfood and as particularly healthy. You can incorporate it into your everyday diet both as a dietary supplement and as a plant. Almost all parts of the stinging nettle are edible, especially the young leaves and shoot tips in spring, but also the seeds and flowers. The taste of the leaves is often described as spinach-like, but stronger and more aromatic. The seeds have a nutty aroma. [4] [5]

The culinary uses of nettle as a food are diverse: from soup or vegetables to pesto or tea, many preparations are suitable. Whether as a classic nettle tea, as a drop extract or as nettle capsules - the active ingredients in nettle can provide noticeable relief. A tip: Simply dilute fresh nettle juice with still water and drink it with your meals. [5]

Dandelion has many benefits

Dandelion - the dandelion? Yes, dandelion! This supposed “weed”, which thrives even in the most adverse conditions, is an integral part of our environment. When you come across the young, tender dandelion leaves in spring, you are holding nothing less than a real health miracle in your hands. Hildegard von Bingen was already aware of this, as she appreciated the so-called “common dandelion” - with the botanical name “Taraxacum officinale” - as a remedy. [7] Literally translated from Greek, this means “eye healer”, as dandelion was probably already used in ancient times to treat eye inflammation. What else can it do? A lot!

The dandelion in naturopathy

Over the centuries, dandelion has become firmly established in European folk medicine as a remedy for digestive complaints, liver and gallbladder problems, to stimulate the appetite and as a diuretic - it is actually also known as the “piss flower”. Dandelion has always been part of spring cures to generally strengthen and detoxify the body after the winter. It stimulates the kidneys to gently excrete excess water and at the same time relieves the liver in its detoxification tasks. Its main superpower is its bitter substances, which not only give it a slightly bitter taste, but also stimulate the appetite and aid digestion. At the same time, flavonoids such as luteolin and quercetin support cell health through antioxidant effects and round off the dandelion's profile as a real all-rounder. [6] [7] [8]

What's in dandelion?

Dandelion is characterized by a remarkable variety of secondary plant substances and nutrients. The concentration of these ingredients can vary depending on the part of the plant (root, leaf, flower), stage of growth and season. The most important are

Bitter substances: Bitter? Is healthy: Bitter substances increase bile production, which means that the liver works more efficiently and gets rid of breakdown products better.

Flavonoids: They have antioxidant and anti-inflammatory properties. Dandelion contains luteolin, apigenin and quercetin, among others.

Vitamins: Dandelion is a top source of various vitamins, especially provitamin A (carotenoids), vitamin C (ascorbic acid), often in higher concentrations than in oranges, vitamin E (tocopherol), vitamin K and various B vitamins.

Minerals and trace elements: The plant has a high total mineral content. Particularly noteworthy is the high content of potassium (up to 4.5 % in the herb and 2.5 % in the root) as well as calcium, iron, magnesium, phosphorus, silicon (in the form of silicic acid), manganese, zinc, sodium, sulphur and selenium.

Inulin: A soluble, prebiotic fiber that is particularly abundant in the dandelion root - especially in autumn. Inulin serves as food for beneficial intestinal bacteria. [9]

Dandelion as a food

Do you like salad? Perfect: mix young dandelion leaves with a little olive oil, lemon juice and pine nuts - it's delicious and helps with drainage! Or prepare a tea from dried or fresh leaves, roots, flowers or the whole plant. Too bitter? Food supplements in capsule form are ideal for anyone who doesn't really like the taste. You can benefit from dandelion in a variety of ways in your everyday life and easily integrate the natural drainage artist into your routine - for a carefree body feeling. [8]

What does the mineral potassium have to do with all this?

Potassium is one of our body's underestimated superheroes - and is indispensable. As the most important mineral inside cells, it ensures that cells do not “swell up” or dry out, but retain just the right amount of water. At the same time, potassium is crucial for communication between nerves and muscles - in other words, for everything that gets us moving. And it also works in the background: Potassium helps to keep the acid-base balance in equilibrium and supports the kidneys in detoxification. It therefore stands to reason that potassium also plays a major role in getting rid of more water. [10]

Potassium - the silent hero for balance and lightness

Because when you dehydrate, it's not just about getting rid of water. Electrolytes and metabolic residues also need to be removed. Potassium plays a central role in this fine regulatory system: together with sodium, it ensures that fluid is properly distributed in the body and excreted via the kidneys.

What is particularly exciting is that potassium plays a key role in how our body deals with excess water. More specifically, how the kidneys get rid of this water. They use finely tuned processes to regulate how much potassium is excreted or retained - largely controlled by the hormone aldosterone. When the potassium level in the blood rises, the body reacts with a clever trick: more aldosterone is released, which in turn boosts potassium excretion via the kidneys. And with the potassium, water also leaves the body - a natural dehydration effect. The result? A balanced fluid balance, stable blood pressure levels and a feeling of inner lightness - great when the body wants to get going. [10]

Nettle and dandelion as natural sources of potassium

This is where plants such as dandelion and stinging nettle come into play: both are rich in potassium and have been used for centuries as mild, herbal diuretics - i.e. substances that promote water excretion. And they do this in two ways: via the kidneys and the liver. Especially in spring, when many people feel the need for more energy, they rely on these natural helpers to gently support the body. The highlight: unlike some synthetic diuretics, they supply the body with potassium instead of depleting it. [4] [8] This makes them particularly well tolerated. Together, this results in a gentle “spring detox” that helps you feel light, agile and full of energy again - without any consequential damage to your electrolytes or stomach. You can find more information about a detox cure here.

There are also some potassium-rich foods that are easy to incorporate into your daily routine [11]:

• Spinach (cooked)
• Swiss chard
• Sweet potatoes
• Parsley (fresh)
• Bananas
• Avocado
• Almonds
• Hazelnuts
• Oatmeal
• Legumes such as lentils or chickpeas

Our tip: Eat a fresh spinach salad with chickpeas, roasted sweet potatoes and a few avocado slices for lunch, for example - a potassium-rich power lunch that is not only light and vegan, but also filling. Or mix yourself a green smoothie of spinach and banana every day - for a light spring feeling full of power.

What else can potassium do?

Potassium plays a central role in your heart function. It supports the electrical conduction of excitation in the heart muscle - in other words, the rhythm in which your heart beats. Adequate potassium intake can therefore also lower blood pressure (especially with a high-salt diet), prevent cardiac arrhythmia and reduce possible causes or the risk of cardiovascular disease. [10]

A lack of potassium can lead to muscle cramps, weakness or even paralysis, as it is crucial for the transmission of stimuli in the nervous system and for normal muscle contraction. Also in the smooth muscles of organs. The deficiency can be caused, for example, by heavy sweating, diarrhea, certain medications (e.g. loop diuretics) or a very unbalanced diet. Typical signs can be tiredness, exhaustion, muscle weakness, cramps or constipation.

And what if the potassium levels are too high?

Even though potassium is essential for the body, too much (hyperkalemia) can be problematic - especially if kidney function is impaired, as potassium is primarily excreted via the kidneys. This can manifest itself in cardiac arrhythmia, tingling, numbness or muscle weakness.

Potassium works behind the scenes - but without this mineral, literally nothing runs smoothly in the body. Make sure you eat a diet rich in potassium, especially if you do a lot of sport and use dehydrating agents. If you have any pre-existing conditions or are taking certain medications, it is always advisable to consult a healthcare professional.

Why is potassium actually called potassium in English?

The English term “potassium” comes from “potash”, an old term for potassium carbonate. This used to be obtained by leaching wood ash in large pots. The German term Kalium, on the other hand, goes back to the Arabic “al-qaly”, which means “alkaline” - a historical term for plant ash products. The chemical symbol K was in turn derived from the Latin “kalium” and is internationally valid. Conclusion: Two names, one element - and an exciting story between chemistry, language development and medieval craftsmanship.

When should dandelion and nettle be avoided?

If you have allergies to composite plants (e.g. dandelion). People with known allergies to plants such as camomile, arnica or daisies should also be careful with dandelion. Hypersensitivity to stinging nettle can also occur. This is rare, but can occur in the form of skin reactions or gastrointestinal complaints.

Anyone suffering from chronic illnesses, taking medication such as blood thinners, antihypertensives or iron supplements, or who is unsure, should consult their doctor before using herbal diuretics - especially if they have heart failure, kidney failure, liver disease, gallstones or are pregnant or breastfeeding.

Time for a spring clean for the body!

Whether as a tea, in capsule form or fresh in a smoothie - consciously integrate nettle, dandelion and other potassium-rich plants into your daily routine. A largely alkaline diet can also help. Your body will thank you for it - with more lightness, active elimination and a stronger sense of balance. To ensure that stinging nettle, dandelion & co. provide you with the best possible support, it is worth using them consciously. Here are our practical tips:

Optimal time to take: taking it in the morning to afternoon is ideal, as the dehydrating effect can otherwise lead to an urge to urinate at night.

Don't forget to drink fluids: If you are dehydrating, you should also drink enough - ideally still water or herbal tea to support the kidneys in their work.

Balanced diet: Combine the intake with a diet rich in potassium (e.g. spinach, avocado, banana) to prevent a possible loss of minerals.

So if you want to feel fitter in spring, you can use herbal helpers such as stinging nettle and dandelion to gently dehydrate and support the body in excreting excess fluid - without any synthetic diuretics. The flavonoids, bitter substances and potassium they contain promote kidney activity, have a balancing effect on the water balance and are well tolerated.

Sources

[1] https://www.ncbi.nlm.nih.gov/books/NBK537065
[2] https://www.aok.de/brennnessel-welche-wirkung-hat-die-heilpflanze
[3] https://flexikon.doccheck.com/de/Brennnessel
[4] https://www.zentrum-der-gesundheit.de/brennnessel
[5] https://www.swr.de/video/so-gesund-sind-brennnesseln
[6] https://pubmed.ncbi.nlm.nih.gov/39859166
[7] https://www.pta-forum.de/pflanzen/loewenzahn
[8] https://kraeuterkontor.de/magazin/loewenzahn/
[9] https://www.ndr.de/Loewenzahn-Welche-Wirkung-hat-die-gesunde-Heilpflanze
[10] https://www.msdmanuals.com/Überblick-über-die-funktion-von-kalium-im-körper
[11] https://www.dge.de/gesunde-ernaehrung/kalium/

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