As the human body’s primary electrolyte, sodium regulates the extracellular fluid levels. In this role, sodium acts like a pump by pushing water into cells. Then, sodium’s mineral counterpart, potassium, pumps the byproducts of cellular processes out of the cells, which is the first step in removing wastes from our bodies. Without sodium, the cells are literally starved for water, and the consequences can be severe.
1) Most of us consume far more sodium than we need, on average about twice the sodium than is recommended.
2) Endurance athletes have greater needs for sodium than other people because they lose so much sodium by sweating.
3) Those with high blood pressure are advised to limit their sodium intake to no more than the body needs to maintain good health.
4) Consuming too many fluids can lead to a deficiency of sodium after sodium is flushed out of the system.
5) Eating too much sodium over a long period of time may contribute to osteoporosis because the excess sodium causes calcium to be lost through the urine.
6) One teaspoon of sodium (as table salt) per day is enough to meet our total daily requirement of sodium, and that is without considering other sodium sources in the foods we eat.
7) Food processing can add large amounts of sodium to foods.
8) One large dill pickle has twice the sodium of a cup of canned soup, and nine times the sodium of an ounce of potato chips.
9) Eating foods that are high in potassium can help to offset the effects of too much sodium in the diet.
10) Sodium retains water in the body tissues.
Working with chloride and bicarbonate, sodium maintains the body’s balance of the positive and negative ions in both our body fluids and body tissues. When this balance is interfered with, as happens when there is a deficiency of sodium, the electrical systems in our bodies are not able to communicate. As a result, a lack of sodium can have far-reaching negative consequences and impair almost all functions of the human body.
Although getting too much sodium is something we hear a lot about, getting too little sodium can be a problem, too. Should we not take in enough sodium, lose sodium through the process of elimination, or a combination of the two, the symptoms of sodium deficiency can include weakness, cramps, and nausea.
Of course, too much sodium can cause high blood pressure and is a factor in heart attacks and strokes. It has been found that lowering blood pressure even a small amount, such as 2-3 millimeters, which can be aided by reducing sodium intake, can be enough to reduce the risk of stroke by approximately 6%. Further reductions in blood pressure, helped along by consuming less sodium, can have additional health benefits.
The recommended daily intake of sodium is 2500 mg, at the most. Salt is found in a wide range of foods and most people have little need to worry about getting enough. The exceptions are athletes, those with physically demanding jobs and/or those who work in intense heat, and those losing fluids in other fashions. In these cases, sodium tablets are a simple means of ensuring that an adequate supply of sodium is maintained.
Copyright © Dennis Becker, 2004.
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