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What Happens To Your Body When You Have Too Much Sodium?Sodium intake and digestive health -
Concentrations of sodium are carefully regulated by the body and fluctuations lead to negative side effects 3. Sodium is involved in muscle contractions and losses through sweat or fluid can contribute to muscle cramps in athletes 4.
It also maintains nerve function and tightly regulates both blood volume and blood pressure 5 , 6. Chloride, on the other hand, is the second most abundant electrolyte in the blood after sodium 7.
Electrolytes are atoms found in bodily fluid that carry an electrical charge and are essential to everything from nerve impulses to fluid balance. Low levels of chloride can lead to a condition called respiratory acidosis in which carbon dioxide builds up in the blood, causing the blood to become more acidic 8.
Although both of these minerals are important, research shows that individuals may respond differently to sodium. While some people may not be affected by a high-salt diet, others may experience high blood pressure or bloating with increased sodium intake 9.
Those who experience these effects are considered salt-sensitive and may need to monitor their sodium intake more carefully than others. Some evidence shows that increased salt intake could be linked to an increased risk of stomach cancer. This may be because it increases the growth of Helicobacter pylori , a type of bacteria associated with a higher risk of stomach cancer One study in looked at over 1, participants and showed that a higher salt intake was associated with a higher risk of stomach cancer More research is needed to determine whether a high-salt diet actually contributes to its development.
High blood pressure can cause extra strain on the heart and is one of the risk factors for heart disease. Several large studies have shown that a low-salt diet may help lower blood pressure , especially in those with high blood pressure.
One review with 3, participants found that a moderate reduction in salt intake produced a modest decrease in blood pressure, causing an average decrease of 4. Though it reduced blood pressure in those with both high and normal blood pressure, this effect was greater for those with high blood pressure.
In fact, for those with normal blood pressure, salt reduction only decreased systolic blood pressure by 2. Another large study had similar findings, noting that reduced salt intake led to a decrease in blood pressure, especially in those with high blood pressure Those who are salt-sensitive are more likely to see a decrease in blood pressure with a low-salt diet, while those with normal blood pressure may not see much of an impact.
However, as discussed below, it is unclear how beneficial this reduction in blood pressure may be, as low salt intake has not been associated with a decreased risk of heart disease or death.
There is some evidence showing that high salt intake may be associated with an increased risk of certain conditions like stomach cancer or high blood pressure. Despite this, there are several studies showing that a reduced-salt diet may not actually decrease the risk of heart disease or death.
A large review made up of seven studies found that salt reduction had no effect on the risk of heart disease or death Another review with over 7, participants showed that reduced salt intake did not affect the risk of death and had only a weak association with the risk of heart disease For example, one large study showed that a low-salt diet was associated with a reduced risk of death but only in overweight individuals Clearly, further research is needed to determine how decreasing salt intake may affect different populations.
Although a high salt intake is linked to several conditions, a diet too low in salt can also come with negative side effects.
Several studies have shown that reduced-salt diets could be linked to increased levels of blood cholesterol and blood triglycerides. These are fatty substances found in the blood that can build up in the arteries and increase the risk of heart disease A large study showed that a low-salt diet increased blood cholesterol by 2.
Other research has found that salt restriction may cause a resistance to insulin, the hormone responsible for transporting sugar from the blood to cells 23 , 24 , Insulin resistance causes insulin to work less effectively and leads to higher blood sugar levels as well as an increased risk of diabetes With hyponatremia, your body holds on to extra water due to low levels of sodium, excess heat or overhydration, causing symptoms like headaches, fatigue, nausea and dizziness Whether you want to cut down on salt-related bloating or you need to reduce your blood pressure, there are several simple ways to do it.
First of all, reducing your sodium intake may be beneficial for those who experience symptoms with high salt intake. To make the biggest dent in your sodium intake, try swapping processed foods for whole foods.
Not only will this reduce sodium intake, but it can also help promote a healthier diet rich in vitamins, minerals, fiber and essential nutrients. If you need to reduce your sodium even more, cut down on restaurant and fast foods.
Opt for low-sodium varieties of canned vegetables and soups, and while you can continue seasoning your foods with salt to add flavor, keep it in moderation. Besides reducing sodium intake, there are several other factors that can help lower blood pressure.
Magnesium and potassium are two minerals that help regulate blood pressure. Increasing your intake of these nutrients through foods like leafy greens and beans may help reduce your blood pressure Some studies have also shown that a low-carb diet could be effective in reducing blood pressure Overall, moderate sodium intake with a healthy diet and lifestyle is the simplest way to mitigate some of the effects that may come with salt sensitivity.
However, for some people, too much salt may be associated with conditions like an increased risk of stomach cancer and high blood pressure.
Nevertheless, salt affects people differently and may not lead to adverse health effects for everyone. Otherwise, it seems that those who are salt-sensitive or have high blood pressure are the most likely to benefit from a low-salt diet.
For most, sodium intake around the recommended one teaspoon 6 grams per day is ideal. Official sodium recommendations have been controversial. This article explains the importance of sodium, potential risks of over- or underconsumption….
Ingesting too much salt can have unpleasant effects, both in the short and long term. This article discusses what happens in your body if you eat too….
It's often recommended to reduce sodium to lower blood pressure. Here are 6 reasons why restricting sodium too much can be harmful. So a diet high in sodium could have an additional unwanted effect—the bone-thinning disease known as osteoporosis.
Research shows that a higher intake of salt, sodium, or salty foods is linked to an increase in stomach cancer. Almost any unprocessed food like fruits, vegetables, whole grains, nuts, meats, and dairy foods is low in sodium.
Most of the salt in our diets comes from commercially prepared foods, not from salt added to cooking at home or even from salt added at the table before eating. The most widely used, table salt, is extracted from underground salt deposits.
It is heavily processed to remove impurities, which may also remove trace minerals. It is then ground very fine. Iodine , a trace mineral, was added to salt in to prevent goiter and hypothyroidism, medical conditions caused by iodine deficiency. Table salt also often contains an anticaking agent such as calcium silicate to prevent clumps from forming.
Kosher salt is a coarsely grained salt named for its use in traditional Kosher food preparation. Kosher salt does not typically contain iodine but may have an anti-caking agent.
Sea salt is produced by evaporating ocean or sea water. It is also composed mostly of sodium chloride, but sometimes contains small amounts of minerals like potassium, zinc, and iron depending on where it was harvested. Because it is not highly refined and ground like table salt, it may appear coarser and darker with an uneven color, indicating the remaining impurities and nutrients.
Unfortunately, some of these impurities can contain metals found in the ocean, like lead. The coarseness and granule size will vary by brand. Himalayan pink salt is harvested from mines in Pakistan. Its pink hue comes from small amounts of iron oxide.
Similar to sea salt, it is less processed and refined and therefore the crystals appear larger and contain small amounts of minerals including iron, calcium, potassium, and magnesium. Larger, coarser salt granules do not dissolve as easily or evenly in cooking, but offer a burst of flavor.
They are best used sprinkled onto meats and vegetables before cooking or immediately after. They should not be used in baking recipes.
Keep in mind that measurements of different salts are not always interchangeable in recipes. Generally, sea salt and table salt can be interchanged if the granule size is similar. However, table salt tends to have more concentrated, saltier flavor than kosher salt, so the substitution is one teaspoon of table salt for about 1.
A deficiency of sodium in the U. is rare because it is so commonly added to a wide variety of foods and occurs naturally in some foods. Hyponatremia is the term used to describe abnormally low amounts of sodium in the blood.
This occurs mainly in older adults, particularly those living in long-term care facilities or hospitals who take medications or have health conditions that deplete the body of sodium, leading to hyponatremia.
Excess vomiting, diarrhea, and sweating can also cause hyponatremia if salt is lost in these fluids that are expelled from the body. Sometimes too much fluid abnormally collecting in the body can lead to hyponatremia, which might stem from diseases such as heart failure or liver cirrhosis.
Too much sodium in the blood is called hypernatremia. This acute condition can happen in older adults who are mentally and physically impaired who do not eat or drink enough, or who are sick with a high fever, vomiting, or infection that causes severe dehydration.
Excessive sweating or diuretic medications that deplete the body of water are other causes. When sodium accumulates in the blood, water is transferred out of cells and into the blood to dilute it. This fluid shift and a build-up of fluid in the brain can cause seizures, coma, or even death.
Extra fluid collecting in the lungs can cause difficulty breathing. Other symptoms of hypernatremia can include: nausea, vomiting, weakness, loss of appetite, intense thirst, confusion, kidney damage. Take Action: How to Reduce Your Sodium Intake Public Health Concerns: Salt and Sodium Vitamins and Minerals.
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Home Nutrition News What Should I Eat? Recommended Amounts The U. Sodium and Health In most people, the kidneys have trouble keeping up with excess sodium in the blood. Learn more about the health risks and disease related to salt and sodium: Cardiovascular disease After conducting a review on sodium research, the Institute of Medicine concluded that reducing sodium intake lowers blood pressure, but evidence of a decreased risk of cardiovascular diseases CVD is inconclusive.
The following are key studies: Intersalt: Researchers measured the amount of sodium excreted over a hour period a good stand-in for salt intake among more than 10, adults from 32 countries. The average was nearly 4, mg of sodium a day.
Yet the range was huge, from mg a day among the Yanomamo people of Brazil to 10, mg in northern Japan. Four groups of people—the four countries with salt intakes less than 1, mg per day—had low average blood pressures and little or no upward trend of blood pressure with age.
The authors conducted a re-review and update on the Intersalt data. TOHP: The two Trials of Hypertension Prevention TOHP were conducted from In each of the studies, small decreases in blood pressure were seen with sodium reduction over months.
This suggests that a strategy that includes both increasing potassium and lowering sodium may be the most effective way to fight high blood pressure. TOHP Follow-up Study : A continuation of the two previous TOHP trials in that looked specifically at CVD or deaths from CVD.
There was also a continuing decrease in CVD-related events stroke, heart attack with decreasing sodium intakes as low as 1, mg daily. DASH: The Dietary Approaches to Stop Hypertension DASH trials, begun in , were major advances in blood pressure research, demonstrating the links between diet and blood pressure.
After eight weeks, the fruits and vegetables diet and DASH diet reduced systolic the top number of a blood pressure reading and diastolic the bottom number of a blood pressure reading blood pressure, with the DASH diet producing a stronger effect.
The second study found that lowering sodium in either the DASH or standard American diet had an even stronger impact on reducing blood pressure.
The DASH study contributed much of the scientific basis for the Dietary Guidelines for Americans , which recommends reducing daily sodium to less than a teaspoon. A meta-analysis of clinical trials found that a moderate sodium reduction to about 4, mg a day for at least one month caused significant reductions in blood pressure in individuals with both normal and high blood pressure.
Further analysis showed that blood pressure was reduced in both men and women and white and black races, suggesting a benefit for the total population.
Chronic kidney disease Chronic kidney disease CKD shares risk factors with cardiovascular disease, with high blood pressure being a major risk factor for both. Osteoporosis The amount of calcium that your body loses via urination increases with the amount of salt you eat.
Cancer Research shows that a higher intake of salt, sodium, or salty foods is linked to an increase in stomach cancer. Salt is harvested from salt mines or by evaporating ocean water.
All types of salt are made of sodium chloride, and the nutrient content varies minimally. Although less processed salts contain small amounts of minerals, the amount is not enough to offer substantial nutritional benefit.
Different salts are chosen mainly for flavor. The interplay of sodium and potassium Sodium and potassium are closely interconnected but have opposite effects in the body.
Both are essential nutrients that play key roles in maintaining physiological balance, and both have been linked to the risk of chronic diseases, especially cardiovascular disease.
High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete sodium while decreasing blood pressure. Our bodies need far more potassium than sodium each day, but the typical U.
But what may be even more important for health is the relationship of sodium to potassium in the diet. References Dietary Reference Intakes for Sodium and Potassium.
Washington DC : National Academies Press US ; Mar. Stallings VA, Harrison M, Oria M. Committee to Review the Dietary Reference Intakes for Sodium and Potassium; Food and Nutrition Board; Health and Medicine Division; National Academies of Sciences, Engineering, and Medicine. He FJ, MacGregor GA.
A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. Journal of human hypertension.
He J, Gu D, Chen J, Wu X, Kelly TN, Huang JF, Chen JC, Chen CS, Bazzano LA, Reynolds K, Whelton PK. Premature deaths attributable to blood pressure in China: a prospective cohort study.
Salt intake is one dlgestive the most important environmental itnake impacting hypertension onset. Meanwhile, the potential roles of the dihestive microbiome GM ihtake altering the health triathlon nutrition guide of digextive have drawn Ribose and enzyme activity attention. Here, figestive Ribose and enzyme activity to perform an observational study to investigate the impact of intestinal bacterial flora in hypertensive patients with low-salt or high-salt intake. A total of participants were enrolled, and their gut microbiomes, clinical and demographic details, as well as physiological parameters pertaining to the renin-angiotensin-aldosterone system and inflammatory cytokine profiles, were examined. differed significantly between the GM enterotypes. These results suggested that consumption of a low-salt diet was ineffective in regulating hypertension in individuals with a specific gut bacteria composition.For more ingake about PLOS Subject Areas, healrh here. High Ribose and enzyme activity intake is Speed improvement techniques linked to many health problems, but anr effect of mineral-rich sea salt SS has rarely been studied.
To Boost mental acuity understand the heqlth effects of SS intake, the changes in general characteristics, digesgive, steroid hormones, and gut microbiota of SS-fed rats were Raw sunflower seeds. SS intake Soeium fat, spleen, liver, Body composition and overall well-being body weight, and increased blood urea nitrogen BUNintaie intake, and gut salt content.
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Interestingly, most renal lysophosphatidylcholines LPCs associated intxke many renal functions were dramatically decreased and female hormones, such Sldium estrogens, were significantly more altered than the male hormones by high SS intake. Although further investigation digestiv needed, these data suggest that high SS intake could be positively linked digsstive kidney dysfunction and gut health problems, and Sodium intake and digestive health physiological changes may be sex-specific.
Additionally, these data will be useful to better under-stand the physiological effects of SS intake. Citation: Chanmuang S, Kim B-M, Gu Ahd, Son Y-J, Le H-G, Nam Y-D, digestivw al.
Inrake ONE 17 digesfive : e Sodiium February 9, ; Accepted: May 12, ; Published: August 12, Copyright: © Chanmuang et al.
This is an nad access article distributed under itake terms of intame Creative Commons Attribution Licensewhich permits unrestricted Muscular strength techniques, distribution, and reproduction in any medium, provided the original author and source aand credited.
Data Idgestive All relevant data are within Appetite suppressant effects paper and its Supporting information digestivr. Funding: This research was supported by the Gyeongsang National Raspberry ketones diet Fund for Professors on Raspberry ketones diet Leave, and Basic Science Hdalth Program nitake the National Research Foundation of Korea NRF funded Ribose and enzyme activity the Ministry Nutritional calorie intake Sodium intake and digestive health R1I1A However, the funders heath no role in Gluten-free low-carb design, data collection and analysis, decision to publish, or amd of inatke manuscript.
Competing interests: The authors have declared intaks no competing interests exist. Salt, which is mainly composed of sodium and chloride, is essential for human health.
Sodium acts as an electrolyte and plays a Raspberry ketones diet role Sovium the human body by regulating fluid balance, the nervous system, and muscular contraction [ 1 ]. On the other hand, excessive salt consumption is linked with many health issues, including cardiovascular diseases, gealth, osteoporosis, stroke, and kidney dysfunction [ 2 ].
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Despite many studies regarding the anr of high and low healh intake Raspberry ketones diet human health, the physiological effects of salt consumption remain unclear. Furthermore, the majority of recent studies have focused on hdalth disorders, such as cardiovascular diseases and hypertension [ 89 ], but the overall metabolite outcome in Natural bloating remedies organ, Energy-boosting supplements for students fluid, and their associated network has rarely digeative analyzed.
These minerals have been reported Exercise addiction and eating disorders be beneficial for human health [ 11 ].
Sodiuj, in this study, digestivee investigated the digestlve of SS intake on general characteristics, general metabolites, healfh hormones, anv microbiota profiles, and heaoth correlation between each parameter in vigestive to better understand the relationship between mineral-rich SS intake and intame changes.
SS was purchased from Taepyungsalt Adn. Jeonnam, Korea. NaCl concentrations in salt samples were determined by the Mohr method [ 14 ], and their mineral contents were quantitatively analyzed using inductively coupled plasma-optical emission spectrometry ICP-OES OptimaPerkinElmer, Waltham, MA, USA.
SS was found to contain Four-week-old male Sprague Dawley SD rats These salt amounts used in this study followed the amount used in previous studies [ 15 ]. Body weight of the rats was measured weekly. Food and water intake were monitored daily. Feces samples were collected and put in liquid N 2 immediately after excretion from the rectum.
Urine samples were collected in a metabolic cage containing 0. After the rats were anesthetized with diethyl ether, plasma was collected from the postcaval vein using VACUETTE ® blood collection tubes containing EDTA.
The kidney, large intestinal contents LICand whole of the large intestine tissue were collected and immediately frozen in liquid N 2. All samples were stored at °C before analysis. The animal study was approved by the Animal Research Committee of Gyeongsang National University GNUR Additionally, sodium content in LIC was measured using ICP-OES.
For metabolite analysis, urine, kidney, and LIC were lyophilized. After centrifugation, supernatants were analyzed using ultra-performance liquid chromatography-quadrupole time-of-flight mass spectrometry UPLC-Q-TOF MS Waters, Milford, MA, USA.
After centrifugation, the supernatant was analyzed using UPLC-Q-TOF MS. Metabolite profiles of plasma, urine, kidney, and LIC were analyzed using a UPLC-Q-TOF equipped with an Acquity BEH C18 column 2.
The samples were injected into the column. The column temperature was set at 40°C; the mobile phase was deionized water containing 0. The eluents were detected using Q-TOF MS with positive electrospray ionization ESI.
The capillary and sampling cone voltages were set at 3 kV and 40 V, respectively. The data were arranged with a 0. All data were normalized to an internal standard.
Metabolites were identified using UNIFI software Waters connected to various online databases, ChemSpider www. comand METLIN database metlin. Plasma steroid hormones were extracted with methanol containing estradiol-d5 for 1 h.
After centrifugation, the urine and plasma supernatants were analyzed by UPLC-Q-TOF MS in multiple reaction monitoring MRM mode. Precursor and product ions of each steroid hormone were used for the analysis S2 Table.
The column and UPLC-Q-TOF MS analysis conditions were the same as those described above for the analysis of metabolites.
Processing of the MRM data was carried out using UNIFI software, which is a data processing tool for mining and sharing of MS data and for identifying metabolites, and all mass data were normalized using internal standards. Total RNA was isolated from kidney and colon tissues.
To extract total RNA, 30 g of grinded tissue were homogenized using Bloprep homogenizer Hangzhou Allsheng Instruments Co. Ten microliters of total RNA from each sample were used to synthesize cDNA using a High-Capacity cDNA Reverse Transcription Kit ThermoFisher Scientific, MA, US at 25°C for 10 min, 37°C for min, and 85°C for 5 min.
The sample was diluted fifty times before it was stored at °C until further processing. PCR reaction contained 2. Molecular grade nuclease-free water was used instead of the sample as a negative control.
After an initial denaturation step at 95°C for 10 min, the amplification program consisted of 45 cycles of denaturation at 95°C for 15 s, annealing at 57°C for 30 s, and extension at 72°C for 30 s.
Melting curve and gel analyses were used to verify the specific products of the appropriate sizes. The QIAamp DNA Stool Mini Kit Qiagen was used to extract bacterial DNA present in the feces of the salt-fed rats. The V1-V2 region of 16S rDNA genes were amplified by polymerase chain reaction using a range of universal primers, viz.
Sequences were processed and analyzed using Quantitative Insights Into Microbial Ecology QIIME2, version Amplicon sequence variants ASVs were classified within QIIME2 using the SILVA v database [ 17 ].
Bar plot figures for alpha diversity were created using GraphPad Prism v8, with between group statistical differences determined using the Kruskal-Wallis test. Partial least squares discriminant analysis PLS-DA score plots were used to visualize differences among samples.
Heatmaps were visualized using R with the gplots package to evaluate relationships among steroid hormones, metabolites, gut microbiota, and general characteristics. The general characteristics of the rats fed different diets were investigated Table 1. Plasma TG levels decreased in a salt concentration-dependent manner.
However, there was no change in plasma TC, LDL, HDL, ALT, AST, and creatinine levels. The UPLC-Q-TOF MS data showed that plasma, urine, kidney, and LIC metabolites were detected.
Based on these metabolites, the PLS-DA models showed differences among groups, and their quality was evaluated Fig 1a. Although the PLS-DA models showed that SS intake had a greater effect on urine and renal metabolite profiles than plasma and LIC, the intensities of all metabolites, including plasma and LIC metabolites, were statistically analyzed.
We identified 19 urine, 40 kidney, 9 plasma, and 7 LIC metabolites as the major metabolites contributing to the separation in the score plots S3 and S4 Tables ; the fold changes are shown in Fig 1b also S5 and S6 Tables.
Other metabolites like 4-aminobenzoic acid, proline betaine, 5-methyluridine, indolecarboxaldehyde, and hydroxyquinoline decreased more than 2 times. N-acetyl-arginine ethyl ester, 2-aminophenol sulfate, and 3-indole carboxylic acid glucuronide decreased by more than eight times.
In the kidney, most lysophosphatidylcholines LPCs and lysophosphatidylethanolamines LPEs dramatically decreased up to 22 times in the SS-fed groups, except for LPC C Moreover, compared to the control group, sphingosine and dimethyldibenzylidene sorbitol decreased 4.
In the LIC, monoacylglycerol, 2-arachidonoylglycerol, and lithocholic acid decreased 2. In contrast, hydroxystearic acid and 2-hydroxyhexadecanoic acid in-creased 1.
Plasma metabolites were changed 1. b Fold change of identified metabolites. Metabolites were analyzed using UPLC-Q-TOF MS equipped the Acquity BEH C18 column 2. The qualification of the PLS-DA models was evaluated by R2X, R2Y, Q2, and p-values.
R2X and R2Y show the fitting quality of the models, while Q2 shows their prediction quality. Fold changes of SS groups were calculated using normalized chromatogram intensities against control. LIC is large intestine content.
Eighty-four plasma and 91 urine steroid hormones were analyzed using UPLC-Q-TOF MS in MRM mode, and the differences among sample groups were visualized using the PLS-DA score plot Fig 2a. Of these, 27 steroid hormones, including estrone, estradiol, estriol, progesterone, pregneolone, androsterone, and testosterone-based hormones, were identified as the main steroid hormones that contributed to the observed differences among the groups in the score plot S7 Table.
Based on these steroid hormones affected by salt intake, the steroid hormone pathway was proposed and their relative abundances were analyzed Fig 2c.
a Partial least squares discriminant analysis PLS-DA score plot. b Plasma luteinizing hormone LH and follicle-stimulating hormone FSH content. c Schematic of steroid hormone pathway associated with salt intake and relative abundances of steroid hormones affected by salt intake. Steroid hormones were analyzed using UPLC-Q-TOF MS equipped with the Acquity BEH C18 column 2.
: Sodium intake and digestive health| Time to Table the Salt? How Salt May Be Affecting Your Microbiome | In fact, the word salary is derived from the Latin word for salt. Perhaps because it was rare and expensive, salt carried a certain prestige; even today, a successful man is "worth his salt" and a good man is "the salt of the earth. After the Industrial Revolution, salt became inexpensive and plentiful. It found a valuable role as a food preservative, and the average consumption soared to as much as 7, milligrams mg a day in the 19th century. Salt has long since outlived its use as a preservative, but our hankering for sodium lingers on, with daily consumption in America averaging 3, mg. Because of this acquired preference, salt is a big business: every year, the world consumes about million tons, which is both mined from the earth and claimed from the sea. Each molecule of ordinary salt is composed of an atom of sodium Na joined to an atom of chloride Cl ; the chemical designation is NaCl. Because chloride is heavier than sodium, it contributes more to the weight of the molecule. But when it comes to health, it's the sodium that counts, whether it comes from table salt or from other sources, such as baking soda sodium bicarbonate or MSG monosodium glutamate. Because sodium is what matters, food labels list the content of sodium, not salt; it's expressed as milligrams mg of sodium. Most current dietary guidelines also specify milligrams of sodium, and it's the designation used by this and many other publications. But some nutritional information is still expressed in milligrams mg or grams g of salt. And to make things even more confusing, many research papers use another unit, millimoles mmol. Milligrams will do nicely for most of us; it's complex enough, especially if you're not used to the metric system. But if you encounter the other terminology, you can make your own conversions using these round numbers:. It is confusing, but it shouldn't shake your determination to keep track of the sodium in your diet. For chemists, a salt is any molecule that forms when positively and negatively charged atoms bond with each other. But when the atoms are sodium and chloride, the compound takes the name salt all to itself. For physicians, sodium is the key element in salt. It's a crucial as well as controversial substance; perhaps that's why its name evolved from the Arabic suda , "a splitting headache. Make no mistake about it: salt is essential for human health. The average adult's body contains grams g of sodium — less than 9 ounces, or about the amount in three or four saltshakers. Distributed throughout the body, salt is especially plentiful in body fluids ranging from blood, sweat, and tears to semen and urine. Sodium is absorbed from the gastrointestinal tract, always bringing water along with it. It is the major mineral in plasma, the fluid component of blood, and in the fluids that bathe the body's cells. Without enough sodium, all these fluids would lose their water, causing dehydration, low blood pressure, and death. Fortunately, it only takes a tiny amount of sodium to prevent this doomsday scenario; in fact, some isolated population groups manage perfectly well on just mg a day. About one-quarter of the tongue's taste buds are devoted to recognizing salt; like other animals, humans can — and do — seek out salt when they need it. And when dietary salt is in short supply, the body can conserve nearly all its sodium, dramatically reducing the amount excreted in urine and shed in sweat. Remember that water always follows sodium, and you'll understand why your skin is dry and your urine scant and concentrated when you are dehydrated and conserving sodium. To be sure its supply of salt and water is just right, the body has developed an elaborate series of controls. The blood vessels and brain signal the kidneys to retain or excrete sodium as needed; they also fine-tune the sensation of thirst so you'll provide water in amounts that match the body's sodium supply. The body, in its wisdom, can make do with remarkably small amounts of sodium. But human behavior can thwart nature's checks and balances by taking in much more sodium than we need. The major consequence is a rise in blood pressure, which leads to a heightened risk of heart attack and stroke. Reducing dietary salt will lower blood pressure, protecting against heart attack and stroke. That's reason enough to shake the salt habit, but there's more. Even modest salt restriction improves vascular reactivity and reduces urinary albumin loss, which protects the kidneys and the heart. Salt restriction also lowers the risk of kidney stones by reducing the amount of calcium in the urine. And the DASH diet appears to protect against diabetes, at least in Caucasians. Scientists know that sodium has an important influence on blood pressure, but they are not sure exactly how it works. It's no surprise, since the systems that control blood pressure include dozens of complex vascular, neurological, and hormonal elements. Although the body can rid itself of excessive dietary sodium, it seems likely that eating salt expands your blood volume, at least to a subtle degree. In turn, the extra volume may signal your kidneys to trigger a cascade of hormonal and vascular effects that raise blood pressure. And some experts suspect that these hormones may have adverse effects on vascular health even if blood pressure remains stable. In fact, a Australian study reported that a low-sodium diet improves arterial function independent of any effect on blood pressure. The first person to suspect that eating salt might contribute to high blood pressure may have been Emperor Huangdi of China; about 5, years ago he wrote: "If too much salt is used in food, the pulse hardens. Lewis Dahl presented evidence that a diet high in sodium contributes to high blood pressure. His hypothesis was soon questioned by other researchers, and the sodium controversy has raged ever since. Why did the link between sodium and blood pressure generate so much heat? Part of the reason stems from the body's intrinsic complexity: sodium is but one of an enormous number of factors that affect blood pressure — and for all its importance, blood pressure is only one of the many things that determine vascular health. And the complexities of human behavior are just as daunting as those of human biology; dietary potassium, calcium, and many other nutrients influence blood pressure, as do exercise, body weight, alcohol use, and stress. Additional challenges result from the methods scientists use to study the link between diet and hypertension. Blood pressure can fluctuate widely from minute to minute; if sustained, even small changes in blood pressure can have a large impact on lifetime risk. Plus, sodium consumption can vary substantially from day to day. Studies that rely on dietary history can differ from those that measure the amount of sodium in a person's daily urine, which should be a more accurate reflection of how much sodium has been consumed on a given day. Some people are more sensitive to sodium than others. And experiments that subject volunteers to a high or low consumption of sodium are necessarily brief, at least compared to the months and years it takes for blood pressure to affect health. Little by little, though, a consensus has emerged. Most researchers, scientific advisory boards, and government agencies agree that reducing dietary salt will lower blood pressure, reduce the risk of heart attack and stroke, and save lives — up to , lives a year in the United States alone, according to the American Medical Association Council on Science and Public Health. Many excellent antihypertensive drugs are available. But that doesn't mean these patients with resistant hypertension are beyond help. An important study of resistant hypertension reported that a low-sodium diet reduced systolic blood pressure by a whopping Sodium restriction will never replace blood pressure medications — but it sure will help. Although not all studies agree, a large body of evidence points to sodium as an important contributor to high blood pressure. After reviewing the results of animal experiments, population studies, and clinical trials, the World Health Organization described the evidence that high dietary sodium causes hypertension as "conclusive. The International Study of Salt and Blood Pressure INTERSALT compared sodium intake, as measured by urinary levels, with blood pressure in 10, people between the ages of 20 and 59 in 52 population samples around the world. To check other factors that affect blood pressure, each subject was also evaluated for obesity, alcohol use, and dietary potassium. The result demonstrated a clear link between dietary sodium and blood pressure: in communities where the average sodium consumption was low, only 1. It didn't take long for scientists to spot a weak link in the chain between sodium and blood pressure: although the relationship was clear when one society was compared with another, there was little if any correlation between dietary sodium and blood pressure within any one community. That means Americans who eat a lot of salt don't necessarily have higher blood pressure than those who eat less. It's a legitimate criticism, but INTERSALT responded by showing that age is an important element in the equation. Even within a single country, such as the United States, blood pressure rises more steeply with age in people who take in large amounts of sodium than in people who eat less salt. It's easy to dismiss salt as the other guy's problem. Current guidelines say no adult should consume more than 2, mg of sodium a day, and that people with hypertension, all middle-aged and older adults, and all African Americans should consume no more than 1, mg a day. Where do you fit in? So if you're like the rest of us, you'll benefit from cutting your dietary salt. Demonstrating a link between dietary sodium and blood pressure is one thing, showing that cutting down on salt will lower blood pressure is another. Early trials of reduced sodium diets produced mixed results, largely because the patient populations, test diets, and experimental designs varied so greatly. That led many people to take advice about dietary sodium with a grain of salt. That skepticism was understandable, at least until , when a major trial put things in perspective. The first conclusive evidence that diet can lower blood pressure came from the Dietary Approaches to Stop Hypertension DASH study. Researchers evaluated three diets: a typical American, or "control," diet that was low in fruits, vegetables, and dairy products, with a fat content typical of the American average diet; a test diet rich in fruits and vegetables; and a "combination" diet now known as the DASH diet rich in fruits, vegetables, and low-fat dairy products. Both of the test diets lowered blood pressure, but the DASH diet was the clear winner, reducing systolic and diastolic blood pressure by 5. Sodium allows nerve impulses to be transmitted around the body, including the impulses that stimulate muscle contraction. That means that, if your sodium levels drop, nerve signals can be affected leading to muscle cramps. This is why an intake of salt before exercising can help to prevent muscle cramping. Salt also keeps calcium and other minerals in the blood stream. Good digestion begins in the stomach, which means that if the stomach environment is unbalanced there can be a negative impact on digestive health. Hydrochloric acid is essential in the gut as it helps to kill bacteria. If an individual has low levels of hydrochloric acid, they may find themselves susceptible to stomach flu. Salt is one of the best sources of chloride and adequate levels of chloride are necessary to produce Hydrochloric acid. Sodium is an essential mineral that the body cannot make on its own. Salt consumption should be based on individuals and their health. The campaign exists to help balance the debate when it comes to salt , health and the environment. For further information please get in touch. Sep 8, Statements. Sep 2, Salt Sense. |
| Publication types | There may be a annd component to salt intake, divestive people respond differently Inhake lower sodium Raspberry ketones diet. Virtually everyone benefited from sodium restriction, including people with hypertension and those with normal blood pressures, African Americans and whites, men and women. Plasma LH and FSH contents were analyzed by ELISA kit. Reducing dietary salt will lower blood pressure, protecting against heart attack and stroke. Print This Page Click to Print. |
| Is Salt Actually Bad for You? | Antioxidant catechins correlations between metabolites, inatke hormones, and general animal characteristics Sodiim analyzed Fig 4. Iranloye Raspberry ketones diet, Oludare GO, Morakinyo Sodium intake and digestive health, Esume NA, Ekeh LC. Generally, sea salt and table salt can be interchanged if the granule size is similar. These pathways may be physiologically important links between SCFAs and the control of host BP. Eat less sodium: Quick tips. Bhat MI, Kapila R. The Bottom Line. |
| Related articles | Following a cross-over design, participants on a reduced sodium diet received either slow sodium usual sodium intake group or placebo reduced-sodium intake group tablets nine times daily for six weeks. They then switched groups. One way by which a low sodium diet reduces blood pressure and improves arterial compliance in untreated patients with hypertension is by increasing the serum levels of short-chain fatty acids. A modest sodium reduction from slow sodium to placebo led to an increase in the short-chain fatty acids SCFAs 2-methylbutyrate, butyrate, hexanoate, isobutyrate and valerate. Furthermore, as Zhu explains in a news release from Augusta University, while moving to a lower salt diet led to improvements in both sexes, the shifts became significant in females, not males. In females, the increase in serum levels of isobutyrate, isovalerate and 2-methylbutyrate was also accompanied by decreased blood pressure. Increased valerate, meanwhile, was associated with improved arterial compliance measured by a reduction in carotid-femoral pulse wave velocity. As stool samples were not taken from participants, scientists could not look to direct changes in the gut microbiota composition as being responsible for reported outcomes. However, virtually all SCFAs present in circulation originate from the microbiota and are undetectable in germ-free animals. In addition, SCFAs are known to be partly involved in blood pressure regulation by interacting with host G protein-coupled receptors and regulating the release of the enzyme renin, which is involved in blood pressure control. Thus, the present data suggest that the gut microbiota was the main culprit in terms of decreased blood pressure and more compliant blood vessels. Other microbial metabolites could also be involved in how salt affects the gut microbiota. For instance, Wilck et al. reported a reduced production of indole metabolites in mice on a high-salt diet, which were restored by administration of L. One indole metabolite was indeed involved in preventing differentiation of T lymphocytes into T H 17 cells in the gut mucosa. Beyond blood pressure, previous findings in mice showing the involvement of high salt intake in activating the pro-inflammatory subset of T lymphocytes called T H 17 cells suggest it would be worth studying the link of a high-salt diet to autoimmune diseases. Wilck N, Matus MG, Kearney SM, et al. Salt-responsive gut commensal modulates TH17 axis and disease. doi: Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium Chloride, and Sulfate Natl Acad. Press, US Department of Health and Human Services, US Department of Agriculture. What We Eat in America. NHANES Chen L, He FJ, Dong Y, et al. Modest sodium reduction increases circulating short-chain fatty acids in untreated hypertensives. A randomized, double-blind, placebo-controlled trial. Kleinewietfeld M, Manzel A, Titze J, et al. Sodium chloride drives autoimmune disease by the induction of pathogenic T H 17 cells. Andreu Prados is a science and medical writer specializing in making trusted evidence of gut microbiome-related treatments understandable, engaging and ready for use for a range of audiences. Follow Andreu on Twitter andreuprados. Alterations in the gut microbiome composition and functions are emerging as a potential target for managing IBS. This article was medically reviewed by Dr. Ann Shippy , who is Board Certified in Internal Medicine and a certified Functional Medicine physician with a thriving practice in Austin, Texas. As always, this is not personal medical advice and we recommend that you talk with your doctor. Katie Wells , CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse , has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox. I have recently discovered that salt gives me energy. I often feel weak and dizzy but everytime I sprinkle a bunch of the pink stuff on my food, I instantly feel better! Thanks for this informative post. Your link to Himalayan salt and the Redmond salt are the same. Is the Redmond salt also Himalayan salt? Thanks for the information. I have really enjoyed, in my own busy life, to find your blog. Thank you so much. My adult daughter and I always share info on your blog with each other. The magnesium and potassium from the dead sea salt removes the excess sodium from the celtic sea salt. Then I add 30g of refrigerated bee pollen that has been soaking in 60ml of organic lemon juice for 1 day, to make the nutrients more bioavailable. Then I drink 1 cup 8 times per day. The salts, sole water, and bee pollen are all high in ormus. Fascinating post, Mike. What are the health benefits of this drink? Have you seen an improvement in any area, health wise? Hi Katie, Love your site. Can you please tell me what exact brand of Himilayan salt you use? I also noted that you liked Celtic Salt, which I believe has iodine in it. If I was only going to try one, which one would you recommend? Or work it be beneficial to cook with the Celtic and use the Himilayan after cooking? Himalayan salt actually has poisons in it as well as beneficial minerals. The poisons in this salt can actually cause more problems in some people then good. They can even cancel out the benefits. The best salt is sea salt that has been iodized. It is clean but still has iodine in it. People in the US, specially women, suffer from iodine deficiencies. It is the number one cause of infertility, children being born with retardation, and even BREAST CANCER. Please keep this in mind everyone. Table salt is not chemically produced. It mostly comes from underground salt mines. Some of it is made by evaporating sea water. We have the pink Himalayan salt. How you supose to add iodine in your diet? Pink salt doesn t have iodine isn t it? I use pink salt but I m concerning about not having iodine. You could add kelp powder to the natural salts for a natural source of iodine. However you mentioned due to your thyroid issue you do not consume iodine. Please tell me your thoughts on this? Thank you. Have you all come across the Himalayan Salt shot glasses yet? Swirl it around in the Himalayan salt glass, and drink like a shot. The american alzheimers association states that aluminum is not a contributing factor for alzheimers. This data involved people who ate plenty of salt and were perfectly healthy. In the study notes, the operators stated that this data was eliminated because these subjects must be lying about their salt consumption or their health. Iodized Salt is also the way that most people receive iodine which is a necessary nutrient in order to produce hormones via the thyroid. You do not mention any concentrations or quantities of trace elements in you favorite salts to justify your enthusiasm for their contents. Nor do you mention what quantities are actually needed for better nutrition. It seems to me that salt is sodium chloride is salt, and you have not proven your case that some salt products are truly better than pure salt. Is sea salt or kosher salt better than table salt? Your email address will not be published. |
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