What is sodium? Basically, sodium that we are familiar with in our everyday lives, is salt. It is also one of the four primary electrolytes measured in blood work that must be present at the proper levels to keep our bodies healthy. In the United States, normal levels of sodium for an individual are considered to be between 135-147 milliEquilivents/liter (mEqu/L). Any measurement above that will probably require an individual to be put on a low sodium diet.
Where Does Excess Sodium Come From?
In terms of normal daily consumption, excess sodium can come from many unexpected sources. Even if you never salt your food or use salt when cooking food, sodium is in almost everything we eat and many things that we drink. Almost everyone is aware that excess sodium is extremely high in most fast food items. Prepare a hamburger at home and compare it with a fast food hamburger and you will actually be able to taste the difference in salt content. Sodium lurks many other places as well. Processed meats, cheeses, sports drinks, soups, and most packaged and canned items have a very high salt content. Chips and crackers of most kinds are obviously high in sodium. Even many of your favorite low calorie foods from various diet manufacturers have excessive sodium content. As many pregnant women have found out as well, good, healthy, skim milk is also filled with salt. Even if you need to lower the sodium in your diet, you sometimes must do major detective work to find the foods with the highest salt content and try to reduce or eliminate those from your diet.
Why Does Excess Sodium Cause Us To Gain Weight?
Since all food in nature contains salt, when certain people get excess salt, water or fluid retention occurs in the body. This fluid retention translates into weight gain. If the person does not become puffy or bloated, then it is difficult to understand why the scales aren’t moving downwards when you are eating fewer calories per day in an attempt to lose weight, for instance. If you are puffy or bloated, that is a direct signal letting you know that your salt intake is too high.
What Are Possible Negative Influences Of Too Much Sodium?
In addition to weight gain, excess sodium is a major cause of high blood pressure or hypertension. This condition can lead to heart attacks, strokes, and varying other significant and dangerous medical problems. You do not have to be overweight for this to happen. Excess sodium can aggravate other medical conditions leading to serious problems, even death. In one natural medical condition, pregnancy, excessive sodium intake, which leads to excessive water weight gain, has been known to cause a condition called Bells Palsy of Pregnancy. This circumstance causes the mother to have total paralysis on one side of her face and usually necessitates a hospitalization to reduce sodium consumption and water retention. The paralysis will hopefully go away with steroid treatment after the baby is born.
How Is Sodium Used In Our Bodies?
Sodium regulates the total amount of water in the body. How sodium is transmitted into and out of individual cells also plays a role in critical body functions. It is the major positive ion in fluid outside of cells. The movement of sodium is critical in the generation of electrical signals to our brains, nervous systems and muscles. Too much (or too little) sodium can cause cells to malfunction and can be fatal.
How / Where Do I Find Low Sodium Foods?
Low Salt Foods offers a categorized index of recommended foods. They also sell a handy pocket book guide.
Are There Ways To Help Regulate Sodium In Our Diets?
The kidneys are responsible for regulating sodium levels in our blood. As individuals, we are responsible for regulating sodium levels in our diets. If we need to lower our sodium levels, whether due to weight gain or other reasons, a low sodium diet is the best way to begin. Consult with a nutritionist to find out which foods are naturally high in sodium. Read all product labels on canned and packaged foods in grocery stores carefully, even the diet foods. Avoid fast foods as much as possible. Learn from your nutritionist, physician, or research on the internet, where excess sodium lurks in the most unlikely food or drink sources. If you do all of these things and you still need help, talk to your physician about diuretics, either natural ones, such as tea, or prescription medications.
The bottom line is, a low sodium diet will help you lose weight or maintain a normal weight. It will help keep your blood pressure under control and assist in balancing your electrolytes for the smooth and healthful functioning of your body to help prevent diseases and maintain wellness. With public awareness of the dangers of excess sodium in today’s society, it is not difficult to maintain a low sodium diet.