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According to recent studies there is no substantial benefit to substantial sodium reduction when it comes to preventing heart disease or death, and too little sodium can cause real harm such as increased LDL & Triglycerides, insulin resistance, low thyroid function, low blood pressure, adrenal insufficiency, etc. So how much do we need?
WHAT IS SALT
Salt is a chemical compound formed when a mineral, also called an element, bonds with chloride, another mineral. Sodium chloride, the most common salt, occurs naturally and is found in sea water and underground salt deposits. Salt forms as tiny crystals. Salt contains 40 percent sodium and 60 percent chloride.
THE PURPOSE OF SALT TO THE HUMAN BODY
Sodium is both an electrolyte and mineral that helps keep the water (the amount of fluid inside and outside the body's cells) and electrolyte balance of the body. The amount of sodium in the blood has a close relationship to the amount of water in the body. Too little water and sodium levels increase. Too much water and sodium levels decrease. Both conditions cause complications. Hydration is needed in order to maintain cell function, blood pressure, filter the kidneys and cells of acid waste, maintain serotonin and the happy brain transmitters, maintain normal blood pressure, produce cellular energy, clear the lungs of mucus, prevent osteoporosis, etc.
OTHER FUNCTIONS OF SALT TO THE BODY (Your Body's Many Cries for Water - F. Batmanghelidj, M.D.)
Salt is a strong antihistamine. Place on tongue after drinking 2 glasses of water
Salt is vital for extracting excess acidity from inside the cell, particularly brain cells.
Salt is vital for the kidneys to clear excess acidity and to pass the acidity into the urine
Salt is essential in the treatment of emotional and affective disorders. Lithium is a salt substitute that is used in the treatment of depression
Salt is essential for preserving the serotonin and melatonin levels in the brain.
Many believe that salt is vital for the prevention and treatment of cancer. Cancer cells are killed by oxygen. When the body is well hydrated, and salt expand the volume of blood circulation to reach all parts of the body.
Salt is vital for maintaining muscle tone and strength.
Salt is effective in stabilizing irregular heartbeats and contrary to the belief that it causes high blood pressure, it is actually essential for the regulation of blood pressure- in conjunction with water.
Salt is vital for sleep regulation. Its a natural hypnotic.
Salt is a vitally needed element in the treatment of diabetics. It helps balance the sugar levels in the blood and reduces the need for insulin.
Salt is vital for the generation of hydroelectric energy in all the cells in the body
Salt is vital to the communication and information processing of nerve cells the entire time the brain cells work.
Salt is vital for the absorption of food particles through the intestinal tract.
Salt is vital for clearing the lungs of mucus plugs and sticky phlegm
Salt on the tongue will stop persistent dry coughs.
Salt is vital for clearing up sinus congestion.
Salt is vital for the prevention of gout and gouty arthritis.
Salt is essential for the prevention of muscle cramps.
Salt is absolutely vital to making the structure of bones firm.
Salt is vital for maintaining sexuality and libido.
Salt is vital for preventing varicose veins and spider veins on the legs and thighs
HIGH BLOOD PRESSURE
One of the most common reasons for recommending a low salt diet is the diagnosis of High Blood Pressure also know as Hypertension. Allopathic medicine believes that eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove the water. The result is a higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels leading to the kidneys. However, since the majority of blood volume consists of water (92%) and if we don't drink sufficient water, the only other way the body has to secure water is through the mechanism of keeping sodium in the body, and only when sodium is retained will water remain in the extracellular fluid compartment.
HOW MUCH SALT DO WE NEED?
Since salt is a most essential ingredient of the body, one should be considerate of how much they are consuming to insure that they are getting enough, or not too much. Oxygen, water, salt and potassium (click here to read my post on how to get more potassium in your diet) rank as the primary elements for the survival of the human body. As potassium is pulled into and sodium is pumped out of our cells, the two elements work together to keep our bodies balanced. I believe we should be monitoring from time to time what our intake of these elements are. Of course, if there are specific health factors to consider they should be discussed with your doctor.
SALT AS SODIUM - RDA RECOMMENDATIONS
United States: The American Heart Association recommends no more than 2300 milligrams of sodium per day and an ideal limit of 1500 milligrams per day of sodium for most adults. Reportedly, the average American consumes about 3300 milligrams per day.
United Kingdom: The recommended daily limit is 2400 milligrams of sodium. "Eating less than three grams of salt a day could lead to serious health problems in the future. The average sodium consumption per day in the United Kingdom is approximately 3200 milligrams per day.
Germany: RDA = 2400 milligrams of sodium. The average adult in Germany consumes approximately 3600 grams of sodium per day.
Japan: RDA = 2400 milligrams of sodium. The average adult in Japan reportedly consumes approximately 3600-4400 milligrams of sodium.
My personal recommendations: My recommendation is to get adequate amounts of water, salt and potassium. 1/4 teaspoon per quart of water for healthy adults, 4700 milligrams of potassium, and one half your body weight (in ounces) of filtered water, per day. It's important to consider all three. So for example: if you drink approximately 4 quarts of water per day you will need 1/4 teaspoon per quart of water for a total of 1 teaspoon (2000 milligrams) spread out through the day. This does not mean that you have to add salt to your water, but it does mean that you should be aware of the balance of your water and salt intake. If you exercise and sweat a substantial amount you will no doubt need more water, more salt and adequate amounts of potassium.
TYPES OF SALT
Processed Salt (Table Salt) = Major salt producing companies mine impure rock salt from the earth, then dry it in huge kilns with temperatures reaching 1200 degrees F. This changes the salt’s chemical structure into pure sodium chloride, which is very different from natural salt which contains lots of trace minerals. After this process that strips the trace nutrients, they then put in additives like fluoride, synthetic iodine, as well as anti-caking agents. These anti-caking agents cause discoloration so then bleaching agents are then used to restore the desirable white color. No thank you!
Any Natural, Unrefined “Whole” Salt: is always better than processed salt. The following are a few popular natural salts:
Pink Salt - Mined from the foothills of the Himalayan Mountains and many claim it to be the purest form of salt around. The colors of this salt can range from sheer white, to pink and even deep red based on the mineral and iron content found. 80+ trace minerals.
Grey Salt - Commonly comes from France's Atlantic coast. Its light grey color comes from the minerals that are absorbed in the clay of the salt ponds. Grey salt retains all the minerals found in the sea and is full of magnesium, iron, calcium, potassium, manganese, zinc and iodine. 80+ trace minerals
Black lava salt - From Hawaii and is a blend of sea salt and purified volcanic charcoal. Ample trace minerals.
Real Salt - which is mined from an ancient salt deposit in Utah. Reportedly has approximately 60 natural trace minerals.
CONCLUSION
Too much sodium is unhealthy and too little sodium is unhealthy. Much of the salt consumption in our culture is coming from packaged and prepared (restaurant) foods that already contain salt, thus the average American is likely consuming too much salt, inadequate amounts of water, and too little potassium. However, if you are eating a traditional type diet full of homemade meals from organic whole foods then you may need to consider adding some salt to your diet. I highly recommend tracking your salt consumption (and your potassium) for a period of time to ensure that your intake is adequate.
Some Published articles that contributed to the content of this blog post:
http://www.thelancet.com/journals/lancet/article/PIIS0140-6736%2897%2909092-2/fulltext
http://jamanetwork.com/journals/jama/fullarticle/899663
https://www.ncbi.nlm.nih.gov/pubmed/21735439
https://www.ncbi.nlm.nih.gov/pubmed/12535503
http://www.metabolismjournal.com/article/S0026-0495(10)00329-X/abstract
http://care.diabetesjournals.org/content/34/3/703.full
Disclaimer: This blog post is based solely on my personal opinion derived from my own research and study. I encourage everyone to do their own research/study and come to their own best conclusions.
