Help with proper sodium levels

garnerm60

Lately I have been having some difficulty understanding how the sodium levels are measured on my daily allowance. First, I've been noticing that there is a ton of sodium in everything. It's almost to the point where just breathing will raise my sodium! But when I add exercise to my food diary, I notice that my allowance of sugar, protein, etc goes up based on the amount of exercise I do. The only one that doesn't go up is sodium. It stays the same regardless of how much exercise I do. Does anyone know why this is the case? Thanks in advance.

MinnieInMaine

It's because the exercise allowance only accounts for calories which come from the macronutrients (protein, fat and carbs). If you're sweating enough, you probably releasing some sodium but there's no way for MFP to estimate that.

If you want to lower your sodium intake, try eating less processed foods or get the lower/low/reduced sodium versions and eat more fresh fruits and veggies. And of course drink plenty of water to help offset your sodium intake.

TimothyFish

MFP doesn't track the loss of sodium, it just uses the recommended daily allowance. If you are worried about your sodium intake, look for foods that are high in potassium, such as potatoes and meats. You need about twice as much potassium as sodium. The two work together to regulate the water in your cells. If you don't get enough potassium, the sodium in your cells will draw in water without the ability to release it. That can lead to all kinds of problems.

cwolfman13

The number for sodium is the recommended daily allowance...it doesn't change just because you exercised.

SueInAz

cwolfman13 wrote: »

The number for sodium is the recommended daily allowance...it doesn't change just because you exercised.

This. The recommended daily allowances for calcium, iron, vitamin A, calcium and sodium are a set amount each day regardless of how many calories you eat. MFP shows the first four as a percentage because that's the way it's shown on food labels. Those percentages don't change as you exercise. Sodium is also a set amount per day and so also doesn't change when you exercise.

By the way, the goal set by MFP, is actually too high. The American Heart Association changed its recommendation from 2300 mg to 1500 mg of sodium per day a few years ago so if you already thought it hard to meet that number it's about to get harder.

Many processed foods use sodium as a stabilizer/preservative. You'll want to do some label checking if you're concerned with your sodium levels so you can become better educated and learn to avoid the really heavy hitters: most fast food, bread, canned soups, deli meat, cottage cheese, salsa, some chicken that's been injected with "flavor", frozen meals like Lean Cuisine and things like Hamburger Helper, Stovetop Stuffing, etc. If you're buying fresh fruits, veggies and meats and making your own meals, you'll likely find you have no difficulty with your sodium levels.

ETA: The AHA does mention that the recommendation for sodium intake can be higher than 1500 mg for those who exercise and lose sodium through sweat. There's no accurate way to measure that loss, though, so I'd be careful to assume you can intake a lot more than that without repercussions. Most healthy people don't need to worry too much about going over that amount by a little on a regular basis. If, however, you have a family history of high blood pressure, hypertension and cardiovascular issues, I'd strongly recommend attempting to meet their recommendation.

Kalikel

The sodium number is the maximum you should take in. It's actually high already. Most cardiologists would suggest that people consume less than that.

Weight-wise, it makes little difference. If you take in sodium, your body will fight to keep itself healthy and that involves more water, so you gain a pound or two of water weight. When your body fixes everything up the water will drop again and that weight will disappear.

The reasons to watch sodium are mainly related to having and keeping a healthy cardiovascular system.

If you take in 2000 of sodium, it is unlikely that sweating will drop you too low. If you took in 300 and sweated a lot, it would be concerning. At 2000, not much reason to worry. But ask your doctor what is best for you. I don't know.

BrianSharpe

This may be a little OT but you should also be tracking your potassium intake (you can do this with the control panel) not only do most North Americans consume way too much sodium most don't get anywhere near enough potassium (the AHA recommends about 4,700mg per day)

It's estimated that almost one third of adults in the USA suffer from hypertension and that about 1/5th of those are undiagnosed.

Cutting back sodium is a bit of a PITA (read labels, cook from scratch, avoid fast food) but many persons with hypertension can get their numbers pretty close to normal with lifestyle modification.

mfp2014mfp

BrianSharpe wrote: »

This may be a little OT but you should also be tracking your potassium intake (you can do this with the control panel) not only do most North Americans consume way too much sodium most don't get anywhere near enough potassium (the AHA recommends about 4,700mg per day)

It's estimated that almost one third of adults in the USA suffer from hypertension and that about 1/5th of those are undiagnosed.

Cutting back sodium is a bit of a PITA (read labels, cook from scratch, avoid fast food) but many persons with hypertension can get their numbers pretty close to normal with lifestyle modification.

Not OTT at all and good advice.

tigerblue

Reducing sodium is so hard for me too! I try to eat reasonably healthy, but some pre-packaged stuff is a necessity, unless someone hires a cook for me, or unless I become independently wealthy and can quit my job and spend all my time at home in my kitchen cooking from scratch (which sounds pretty good. . . .). Almost all baked goods have a good bit of sodium in them, too, because of the baking powder! And forget about eating out!!

The good news is that the recent studies that have come out seem to indicate that higher sodium is not as harmful for us as we believed in the past. Of course, that is probably not true for those with health conditions. But for the average Joe, maybe it is not as big a deal.

Of course, even if it does not affect my health negatively, high sodium causes me to blow up like a balloon, so I try to avoid it!

stuffinmuffin

Good that you are aware of your sodium as so many people aren't! I live with someone that shouldn't exceed 2g salt a day so I'm very wary of the amount in products. There is not a soup on the shelf that doesn't have 2g of salt per can! We just make stuff from scratch most of the time/avoid stock cubes/cured meats etc.

Tikibar72

TimothyFish wrote: »

MFP doesn't track the loss of sodium, it just uses the recommended daily allowance. If you are worried about your sodium intake, look for foods that are high in potassium, such as potatoes and meats. You need about twice as much potassium as sodium. The two work together to regulate the water in your cells. If you don't get enough potassium, the sodium in your cells will draw in water without the ability to release it. That can lead to all kinds of problems.

This was extremely helpful knowledge. I didn't know the connection between the two!

I've really dialed back lunch meats, breads/rolls and for that matter sandwiches overall. Those are three of the AHA's 'Salty Six'. The others being pizza (personal vice!), poultry and canned soup.

I always consider the day's meals a victory if I'm under in the sodium department.