Sodium Deep Dive
Let’s talk about sodium. We talked about it a little bit last week, but this is an area where people tend to get tripped up a lot so I wanted to take a little more time during American Heart Month to explain it. Oftentimes people fall on two extremes when it comes to sodium intake- they either don’t know anything about it or they restrict it so much that they may not be getting enough. Instead, it’s important to be educated about sodium and learn to consume it in the right amount.
What Sodium Does
In order to understand sodium we have to first understand what role it plays in the body. Sodium itself is an electrolyte- meaning it is an salt, or ion, found in the body. Because it is an ion that means it carries a slightly negative electrical charge. It’s electrical charge allows it to form table salt (sodium chloride) and function effectively in our bodies.
Sodium in our bodies is found in the fluid between our cells, called extracellular fluid. Sodium helps to maintain the balance between fluid found inside and outside of our cells. Less sodium in extracellular fluid means more fluid will go inside of the cells, and vice versa. It is this fluid balance that allows sodium to aid in regulating blood pressure.
In addition, because sodium is an electrically charged ion, it helps to conduct nerve impulses that cause our muscles to contract. Muscles in our body include not only our arm and leg muscles, but also all of our organs. So without sodium’s charge aiding in muscle contraction, our heart would be unable to beat, our stomach would not be able to digest food, and we would not be able to think clearly.
Too Much of a Good Thing
Just like what we say almost every week on this blog, too much of a good thing is a bad thing. Sodium itself does so much for our bodies and is an important part of our diet. However, even though sodium is just one of many electrolytes in our bodies that help with fluid balance and muscle contractions, it is the electrolyte that is the hardest for our body to regulate when we consume it in excess. According to the AHA (American Heart Association), 9/10 Americans consume 1,100mg more sodium than the recommended 2,300mg/day. Consuming sodium in excess like this causes fluid to accumulate in extracellular fluid. Extra fluid in between cells can cause dehydration and high blood pressure. Although our bodies can process excess sodium occasionally, consistently consuming more than 2,300mg causes our blood pressure to remain elevated which can lead to heart attacks, stroke, kidney disease, and more.
However, it is also important to note that there is such a thing as consuming too little sodium. Consuming less than 1,500mg of sodium a day causes extra fluid to accumulate within our cells and can lead to dizziness, fainting spells, and muscle spasms. Furthermore, if you are an athlete or participate in intense physical activity it is important to focus on replenishing electrolytes immediately following your exercise. When sweating we lose chloride, potassium, sodium, and magnesium. Our bodies can easily adjust and compensate for the loss of chloride, potassium, and magnesium, but adequate sodium has to be consumed in order for us to fully recover from periods of excess sweating during exercise.
Focus on the Whole Diet
When it comes to sodium in the diet, one of the first steps is to start taking note of the sodium you’re consuming. Most people assume most of their sodium is coming from table salt. Although table salt accounts for about 25% of the sodium consumed in the American diet, over 40% of the excess sodium consumed by Americans is found in the “Salty Six.” The salty six includes pizza, soup, sandwiches, cured meats, bread, and poultry. In order to reduce your sodium intake, start noticing how frequently you’re consuming these foods and begin checking the nutrition facts label of shelf-stable foods you buy at the grocery. Even simple swaps like swapping regular oatmeal for microwaveable flavored oatmeal or choosing canned tomatoes over tomato cause can cut down on your sodium intake by as much as 500mg of sodium. All it takes is a little education and intentionality on your part to start observing.
When limiting sodium, it’s also important to consider your diet as a whole. Healthy eating and living is all about balance. Simply leaving out pizza or swapping your pasta sauce can be helpful, but what’s even more beneficial is to replace high sodium foods with colorful low-sodium alternatives. Increasing fruit and vegetable consumption in addition to cutting down on sodium is an important step in making sure our bodies have all of the micronutrients they need to maintain heart and digestive health. If you focus on learning to build well-balanced meals full of fiber, lean protein, and colorful fruits and vegetables then your sodium intake will fall where it needs to be.
Still confused about how to make sure you’re consuming the right amount of sodium and heart healthy foods? That’s where we come in. We love helping clients learn to notice their sodium intake and increase their intake of nutrient dense foods that can help them feel their best and maintain their health for years to come. Schedule a FREE discovery call today to learn more about what we can do for you at Nutrition502.com, or email Natalie@nutrition502.com.