Sodium and Your Health

by Dr Sonia Russell EdD, MISMA, MAC, Ch.Ed(Nutr.Ad)

Salt and the Human Body

The human body requires salt so that biological chemical processes can take place effectively. Salt, otherwise known as sodium chloride (40% sodium 60% chloride) works in balance with potassium which enables nerve cells to function optimally. In addition to potassium, the sodium in salt aids correct muscular contractions, maintains the right balance of fluids in the body, stabilises blood pressure, and ensures nerve impulses are transmitted properly so that one’s heart beats regularly.

Unfortunately, individuals generally consume too much salt. Often without realising it, a pinch of salt here and a dash of salt there can quickly become excessive. This is particularly troublesome when cooking with salt is in addition to consuming pre-packed and processed foods such as, canned soups, smoked fish or meat and cheese. The recommended daily amount of salt is only 6g; that is slightly less than a teaspoon.

Difficulties Eliminating Sodium from the Cells

Unfortunately, if the body’s cells become accustomed to having a lot of salt in the diet, when you seek to reduce the sodium, those cells will aim to retain as much of it as possible. You might even find that you begin to crave more salt.

The kidneys regulate the amount of sodium in your body. When sodium levels are low, your kidneys conserve sodium, and when levels are too high the remainder is excreted into the urine. If the kidneys become overloaded, and not able to eliminate the sodium, the excess starts to accumulate in the blood. Sodium attracts water, and as it increases in the blood the heart is placed under extreme pressure to move the blood through the arteries. Moreover, it is important to note that some individuals are more sensitive to the effects of salt than others.

Steps to reduce salt in your diet

1. Phospholipids and Essential Fatty Acids

Phospholipids, and essential fatty acids, Omega 3, and to a lesser extent Omega 6 are required in order for your body to function well. The essential fatty acids and phospholipids allow certain substances to leave and enter the cells. Omega 3 ensure that your brain correctly controls blood cholesterol, fat and water balance in the blood.

Essential fatty acids – omega 3, omega 6 – regulate the production of prostaglandins. This ensures that your blood remains thin, blood vessels are able to relax properly, and correct water balance is maintained. It is clear therefore that the body cannot do without phospholipids and essential fatty acids which are found, for example, in seeds and grains which are preferably organic.

2. Drink Enough Water

To prevent the body from becoming dehydrated it is important to drink at least six to eight glasses of water each day. Initially, this might present problems for you if you are seeking to eliminate sodium from your diet. Excess salt encourages the body’s cells to hold on to the fluid that is required to dilute the salt; this results in fluid retention. The answer, nonetheless, is to continue to drink the water because over a period of time the excess water and salt will leave the body’s cells. Patience is important because it might take a number of weeks or even months to eliminate all of the excess salt. In addition to continuing to drink water, it is equally important to eat healthily.

3. Corrective Nutrition – Healthy Eating

In order to displace the excess salt which is in your body it is beneficial to decrease the foods which contain a lot of sodium, and increase those in your diet which naturally contain lot of potassium. In order to reduce the salt content in your diet, in addition to opting for low sodium food items, you could consider using herbs and spices to flavour your cooking. It is also a good idea to avoid as much as possible snacks which are coated in excess salt, for example, crisps, pretzels, chips and salted nuts. One should also soak and remove the excess salt from high sodium snack foods such as olives.

It is adviseable to opt for foods which naturally contain potassium, and particularly in fruits and vegetables’ (Weil, 2001:135). Due to their high fat content nuts should be eaten in moderation, however, nuts, in addition to oats, rice, lentils and leafy greens all contain calcium, magnesium, zinc and selenium of varying proportions; this helps to reduce sodium and re-establish intracellular potassium.

Individuals have often turned to low salt substitutes; these salt substitutes should be avoided especially if one is diagnosed with diabetes, high blood pressure or problems with the kidneys. Unfortunately, salt substitutes often contain potassium chloride which can be harmful, and in particular for individuals with medical conditions such as those mentioned above.

In the place of table salt or low salt one should consider using Celtic salt or Himalayan salt. Both Celtic Salt and Himalayan salt are high in minerals. Those salts have been found to provide health benefits, and are increasingly recommended for inclusion in one’s diet. According to research such as that by the sodium in Celtic salt is slightly lower than that in Himalayan salt. Both Celtic salt and Himalayan salt have been found to regulate blood pressure, balance essential minerals, regulate electrolytes, and promote heart health.

In short, sodium does not need to be feared. However, moderation is the key which also pertains to the inclusion of Celtic salt or Himalayan salt in one’s diet. Sodium and potassium clearly complement and work together, and together play a role in securing your optimum health and wellbeing.

Weil, A. (2001) Eating Well for Optimum Health, Warner Books, London.

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