We always need a villain to save our main protagonist, and, in our story, it is our health that we need to save. Then who is the villain?
Among many, today we are going to talk about one - Sodium. It's the villain in many a health narrative, often linked to high blood pressure, cardiovascular diseases, kidney damage, osteoporosis, stomach cancer, swelling, edema, bloating and many more. While excessive sodium intake can pose health risks, recent research suggests that overly restrictive intake of sodium can also bring unintended consequences.
SaltWise, a company proud of bringing the best range of healthy low sodium salts - Salicornia powder, believes in promoting a balanced approach to sodium and exploring its complexities.
So, let's first understand how salt intake is so well integrated into our daily diet and then explore 7 little-known risks associated with restricting sodium too much.
Salt & Sodium In Our Daily Lifestyle
We, as humans, have an obsession with salt, even though there are cautions that eating too much of it can be bad for our health. However, a counterargument is gathering much attention, challenging decades of research and illuminating the mysteries of our favorite seasoning. Adults should consume no more than 6g of salt daily, according to recent WHO guidelines. However, it has been found that in the US, people consume 8.5g of salt; in the UK, people consume closer to 8g of salt daily.
Also Read- How Much Salt Should You Have In Your Diet Daily?
However, we only add 25% of the salt and seasoning that we know of (when we sprinkle it directly onto our delicious preparations); the remaining 25% is found in foods we purchase, such as bread, sauces, soups, and some cereals. That latter 25% is the hidden culprit.
So, how does it happen with our food in broad daylight?
Actually, many food manufacturers often refer to sodium content rather than salt on labels and this adds to the confusion, which leads us to believe that we are ingesting less salt than we actually are. Ions of both sodium and chloride make up salt. There is roughly 1g of sodium in every 2.5g of salt. A popular nutritionist May Simpkin says, “The general public isn’t aware of this, and just think sodium and salt are the same thing. No one tells you this.”
Ergo, people who are health conscious and others who have half-cooked knowledge decide to cut off salt and sodium intake completely without knowing the counter sides.
But fret not; today we are going to discuss it. Let’s begin then!
- Elevated Blood Sugar
Research suggests that excessively low salt intake and elevated insulin resistance are interlinked. This is because low salt can cause stress hormones like cortisol to be released, which poses a heavy impact on blood sugar management. Numerous chronic illnesses, such as type 2 diabetes and heart disease, are thought to be significantly influenced by insulin resistance.
In a recent scientific trial with 152 healthy participants, it was found that just after 7 days on a low-sodium diet, insulin resistance developed in all of them.
- Hormonal Imbalance
Sodium helps to balance the body's electrolyte, which includes potassium and chloride. It keeps them in a healthy range. This equilibrium can be upset by excessive restriction of sodium, which then affects the hormones that control vital signs including blood pressure and kidney function.
- Weakness and Lethargy
Sodium helps in controlling the body's fluid balance. Too low of a level can result in electrolyte imbalances and dehydration, which can cause symptoms like weariness and dizziness all the time.
Even in diarrhea, the patient is advised to drink Oral Rehydration Solution (ORS), which helps to inject and balance important minerals (electrolytes) like sodium, potassium, and glucose. It brings back the energy and prevents one from dehydrating.
- Weakness & Muscle Cramps
Sodium is one of the electrolytes that are essential for healthy muscular function. Severely limited intake may cause weakness, cramping in the muscles, and even a higher chance of injury.
- Increase of LDL and Triglycerides
The risk of heart disease can be raised by several factors, such as high triglycerides and LDL (bad) cholesterol. Reduced salt diets are linked to higher levels of triglycerides and low-density lipoproteins (LDLs), or bad cholesterol.
Research published on PubMed in 2003 highlights the fact that low sodium diets increase LDL or bad cholesterol by 4.6% and triglycerides by 5.9%. A more current analysis found that triglycerides had increased by 7% and cholesterol by 2.5%.
Interestingly, these studies show that salt restriction's impact on blood pressure varies, with potentially more significant reductions observed in individuals with pre-existing hypertension.
- Increased Hyponatremia Risk
This is a disease where the blood's sodium levels are abnormally low. Although it is rare in healthy people, athletes and people with underlying medical issues are more likely to experience it if they severely restrict their sodium intake.
- Deficits in Nutrients
Certain low-sodium alternatives may include significant levels of potassium chloride, which can conceal a potassium shortage. It is important to choose well-balanced, high-quality alternatives such as Salicornia powder (green Salicornia salt or white Salicornia salt) and to have a diet full of fruits and vegetables that are naturally high in potassium.
Find the Balance Between Sodium and Your Health
It's thus necessary to keep in mind that these possible dangers are linked to severe salt restriction. But when you enjoy a balanced diet, it allows a reasonable consumption of sodium.
Also Read- A Quintessential Effort Taken by WHO to Reduce Sodium Intake
The American Heart Association suggests that persons in good health consume no more than 2,300 mg of salt daily, and those in certain medical conditions should preferably consume no more than 1,500 mg. Experts also suggest that modern people with an unbalanced diet and harsh lifestyle ingest more sodium along with other harmful particles than a person who enjoys home-cooked food. Therefore, it is best to relish home-cooked foods that are made with fresh ingredients such as fresh vegetables, fruits, and whole grains.
We should always read the product labels before buying it. It would be best to choose options labeled “low-sodium” or “reduced sodium” whenever possible.
And remember - Not all salt is created equal. Some are simply better than the others like Salicornia salt, which is plant-based and thus is loaded with phytonutrients, chlorophyl and plant fibers. Salicornia salt also comes with other beneficial nutrients such as Vitamin A & B3, calcium, magnesium, iron and antioxidants. They offer a delightful salty taste with a hint of the sea and 50% lower sodium content as compared to your regular salt.
SaltWise Is Your Partner In Balanced Sodium Solutions
At SaltWise, we're passionate about creating delicious, healthy options for everyone. Explore our variety of flavorful Salicornia salts and combos that are naturally gluten-free, GMO-free, free of microplastics and potentially lower sodium salt alternatives.
