Sodium and Sodium Chloride are commonly known as salt, and they occur naturally in foods, usually in small amounts. Salt, and other sodium containing ingredients are often used in food processing.
The benefits and roles of sodium in our bodies are often over looked. Sodium plays an essential role in the regulation of fluids in our bodies, and also in the regulation of our blood pressure.
There are health risks associated with sodium intake.
Evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. Another important reason for us, especially females, to reduce salt intake is the fact that high salt intake may increase the amount of calcium that is excreted in the urine, and therefore, increase the body's need for calcium.
All of us, especially females, need to be aware of this in an attempt to prevent things such as Osteoporosis later in life. Osteoporosis is a disease that is characterized by low bone mass, and by the structural breakdown of bone tissue, which leads to bone fragility and an increased risk for fractures and bone breaks.
Obviously, Osteoporosis is something that none of us want to have to deal with!
So you are probably wondering how salt and Osteoporosis are related to each other. Well, one of the biggest risk factors associated with Osteoporosis is low calcium intake.
So, when we consume high levels of salt or sodium, our bodies need an increase for calcium, we are just creating an even higher risk for developing this bone disease.
That in itself should be reason enough to at least pay attention to the amount of sodium that you are consuming each day!
How much sodium should I eat?
There is not a recommended daily allowance for sodium intake, but rather a recommended daily minimum and daily maximum.
The daily minimum is 500mg, and the recommended daily maximum is 2400mg. So now I challenge you to look at the labels on the foods you eat daily.
Check out the sodium levels and you should be able to get a pretty good idea of the amount of sodium you consume daily! The average American consumes 2500-5000 mg of sodium each day! That's more than double the recommended daily maximum!
The good news is that our taste for salt is acquired, and it can in fact be relearned! I suggest you cut back slowly so that your taste buds have a chance to adjust, and eventually you won't have that urge to add as much salt!
Here are some examples of ways you can decrease your sodium intake:
The benefits and roles of sodium in our bodies are often over looked. Sodium plays an essential role in the regulation of fluids in our bodies, and also in the regulation of our blood pressure.
There are health risks associated with sodium intake.
Evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. Another important reason for us, especially females, to reduce salt intake is the fact that high salt intake may increase the amount of calcium that is excreted in the urine, and therefore, increase the body's need for calcium.
All of us, especially females, need to be aware of this in an attempt to prevent things such as Osteoporosis later in life. Osteoporosis is a disease that is characterized by low bone mass, and by the structural breakdown of bone tissue, which leads to bone fragility and an increased risk for fractures and bone breaks.
Obviously, Osteoporosis is something that none of us want to have to deal with!
So you are probably wondering how salt and Osteoporosis are related to each other. Well, one of the biggest risk factors associated with Osteoporosis is low calcium intake.
So, when we consume high levels of salt or sodium, our bodies need an increase for calcium, we are just creating an even higher risk for developing this bone disease.
That in itself should be reason enough to at least pay attention to the amount of sodium that you are consuming each day!
How much sodium should I eat?
There is not a recommended daily allowance for sodium intake, but rather a recommended daily minimum and daily maximum.
The daily minimum is 500mg, and the recommended daily maximum is 2400mg. So now I challenge you to look at the labels on the foods you eat daily.
Check out the sodium levels and you should be able to get a pretty good idea of the amount of sodium you consume daily! The average American consumes 2500-5000 mg of sodium each day! That's more than double the recommended daily maximum!
The good news is that our taste for salt is acquired, and it can in fact be relearned! I suggest you cut back slowly so that your taste buds have a chance to adjust, and eventually you won't have that urge to add as much salt!
Here are some examples of ways you can decrease your sodium intake:
- Cook from scratch. De-emphasize the use of processed foods.
- Choose fresh, frozen or canned vegetables without added salt
- Snack on fresh fruit and vegetables
- Read food labels
- Use alternate spices and herbs to season foods.
- Try seasoning mixes such as Mrs. Dash or Mr. Pepper
- Choose non prescription medications low in sodium. Ask your pharmacist about the sodium content of your prescription medication.
- Use pepper instead of salt!
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