Lots of processed and preserved foods, such as sliced deli meat & cheese, cured meats, and salted peanuts, are high in salt, otherwise known as sodium. Those foods account for over 70% of the sodium in our diets. The recommended needed amount for the day (500 mg for healthy adults) is easily achievable in our diets. The maximum recommended daily intake amount of 2300 mg, but many Americans consume double that amount or more.
Sodium is a major electrolyte mineral that is needed for moving our muscles, regulating blood pressure, and to transmit nerve impulses. It also helps the body maintain homeostasis by keeping an appropriate balance between the amount of water and the amount of minerals in the body.
Hyponatremia, or insufficient sodium, is when the fluid and sodium are not balanced in the body. This can happen with certain medications or a diet low in protein and sodium. I usually will see this scenario in the elderly population due to an overall decrease in appetite as we age as well as ongoing medical problems such as chronic kidney disease or heart failure, but even people who drink too much fluid or a similar good health habit - I have seen patients that take my nutrition therapy recommendations a bit too seriously and drink so much they end up hyponatremic! But again, more often than not, it is due to a lack of a balanced diet.
On the other hand, too much salt, which is quite easily consumed with all of the processed food available to us in our developed cultures, can cause the body to hold onto water. Acutely, this can mean bloating and even edema - swelling typically in the ankles and other joints due to a build-up of fluid in the body. Long term, there are several consequences that can happen with sodium affecting the body, especially with blood. When there’s excess sodium in the blood, it leeches water into the blood vessels to try to balance equilibrium. There is ultimately more pressure on the blood vessels due to the fluid buildup, leading to high blood pressure levels, or hypertension. This is unfortunately a very common health risk we see in the hospital.
Too much sodium can lead to heart disease, stroke, and chronic kidney disease. Over time, high blood pressure levels mean that the blood vessels have to work extra-hard and can get overstretched or even injured, which can lead to the arterial plaque that blocks the vessels, which can over time get severe enough that it causes a heart attack or stroke. It also can become a vicious cycle with high blood pressure causing damage to the kidneys, leading to chronic kidney disease which can mean the need for dialysis treatment if it advances too much. Kidneys, if unable to get rid of extra sodium and fluid from the body, are harmed due to waste built up in the body, and then blood pressure continues to rise. Too high, too long - not good for the heart!
So while we do absolutely need sodium for our body's various pathways, we can easily get too much due to loads of salt in our food in this area of the world. Same train of thought, yes - drinking water is good and essential! But as usual, balance is key. Keep cooking healthy meals at home, eat fresh & delicious foods, and season with herbs & spices rather than just salt & pepper - variety is the spice of life, after all!
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