Sodium question

MakePeasNotWar

I am curious if anyone knows of any negative health effects of sodium, in the absence of hypertension. My BP is well below 120/80. I limit sodium just because that's the guideline and I want to be safe, but I don't really know if it's necessary.

I'm not planning to start bingeing on chips and french onion soup or anything; I just kind of like to know this stuff.

missiontofitness

Not being sarcastic; ask your doctor. If you have any blood pressure concerns, you should have guidance from a physician first.

Tblackdogs

As far as I can tell, the answer is no. If you have high blood pressure you should watch your sodium intake. Otherwise it doesn't seem to be a problem. I find that my doctors know very little about nutrition. Maybe consult a dietician or nutritionist?

MakePeasNotWar

Thanks for the concern. I'm actually not contemplating any kind of change, and my blood pressure is actually really good. I only asked because I've never heard of any health problems associated with sodium that are not attributable to high blood pressure.

I'm really just curious why the guideline is in place. I hate not knowing stuff.

earlnabby

MakePeasNotWar wrote: »

Thanks for the concern. I'm actually not contemplating any kind of change, and my blood pressure is actually really good. I only asked because I've never heard of any health problems associated with sodium that are not attributable to high blood pressure.

I'm really just curious why the guideline is in place. I hate not knowing stuff.

Some women are more sensitive to it and bloat more during that TOM if they have a higher sodium level, but that is temporary and more affects comfort than health.

blueakama

Here's some information from Harvard on sodium:

http://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/

MakePeasNotWar

blueakama wrote: »

Here's some information from Harvard on sodium:

http://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/

Thanks, that was what I was looking for. I just always kind of wondered and I found lots of information on sodium and hypertension, but for some reason didn't find anything else.

Cacheola

If you don't have a health reason to limit it, then you shouldn't need to worry... everything in moderation ... listen to your body. Personally, I try and avoid sodium bombs and just noticed that my new wraps are loaded with it!! Cool fact: bananas (potassium) help counteract sodium

shartran

I never exceeded my daily limit of sodium, but have always had issues 2-3 times per week where I'd wake up and my face/eyelids, etc., were very puffy.

So, I decided to forgo my beloved course sea salt 'addiction'. I saw immediate results! I haven't had this issue since I've stopped.

Plus, it's amazing how much sodium is found naturally in many foods (celery has 50 mg in just one stalk)

earlnabby

shartran wrote: »

Plus, it's amazing how much sodium is found naturally in many foods (celery has 50 mg in just one stalk)

And people are worried about the 30-50 mg in a can of soda. Even softened water has, on average 13 mg per 8 oz glass. Those little bits can add up but the only thing most people need to watch are the "sodium bombs", those things that can add as much as 1000 mg in one serving.

MakePeasNotWar

shartran wrote: »

I never exceeded my daily limit of sodium, but have always had issues 2-3 times per week where I'd wake up and my face/eyelids, etc., were very puffy.

So, I decided to forgo my beloved course sea salt 'addiction'. I saw immediate results! I haven't had this issue since I've stopped.

Plus, it's amazing how much sodium is found naturally in many foods (celery has 50 mg in just one stalk)

I notice that, too. I never weigh myself on days that my eyelids are puffy because I know I am retaining water. On the positive side, those are the days that I can put on liquid eyeliner without worrying about smoothing out the wrinkles first

MakePeasNotWar

earlnabby wrote: »

shartran wrote: »

Plus, it's amazing how much sodium is found naturally in many foods (celery has 50 mg in just one stalk)

And people are worried about the 30-50 mg in a can of soda. Even softened water has, on average 13 mg per 8 oz glass. Those little bits can add up but the only thing most people need to watch are the "sodium bombs", those things that can add as much as 1000 mg in one serving.

I agree some people worry way too much about about "bad" foods that are actually not at all harmful, and are often necessary, in moderation. Sodium is actually essential to the body to keep nerves and muscles functioning. It's the imbalance that is the problem.

I feel like sugar gets the same treatment. There is nothing inherently bad about sugar, even refined white sugar is a source of clean burning carbohydrate. The problem comes when people over consume sugar calories, and crowd out more nutritious foods that contain fibre, vitamins, minerals, etc.

I guess people see an upper limit and it makes them think less is better, and therefore none must be best.

dcc56

Since I have a history of kidney stones my doctor has asked me to limit my intake to less than 1500 mg per day. That goal is really hard to achieve. That dang stuff is in everything it seems! I trust the Mayo website for my health information, or medlineplus.gov

Patttience

I think i have heard that its not actually certain if sodium is hte cause of high blood pressure. However, its a good idea to be cautious. And even though you may not have high blood pressure now, if you are significantly overweight, then in the long term high blood pressure is a definite risk. And with that condition comes a lot of other health risk. Its not worth it.

Its not hard to keep your sodium down at a reasonable level if you are eating whole foods. Its only when people eat a lot of processed foods that sodium goes through the roof.

Patttience

"I feel like sugar gets the same treatment. There is nothing inherently bad about sugar, even refined white sugar is a source of clean burning carbohydrate. The problem comes when people over consume sugar calories, and crowd out more nutritious foods that contain fibre, vitamins, minerals, etc.

I guess people see an upper limit and it makes them think less is better, and therefore none must be best."

Yes and no.
I agree iwth your first point, second sentence.
I agree with your third sentence - and not most overweight peope do over consume sugar.

Less is definitely better.
As to the last clause, for my part, its pretty true. Although my none isn't quite zero but on most days it is. In my case, this strict limit is essential becuase i can't moderate my sugar intake. It's easier to avoid it. It's a question of what's likely to be most successful in the long term not just the first three months, not that i think a little bit of sugar is unhealthy.

It took me a long long time before i realised that i couldn't moderate my sugar intake and even longer to work out a way to really get control of it.

For anyone who has no trouble maintaining a low weight through moderation, that is the ideal way to go. It is recommend these days that 6tsp a day is the upper limit. I haven't got time to explain why i think that it is the case but it makes sense to me as a limit for the group of moderate sugar eaters.

But given how unsuccessful most dieters are, i think that a lot of people who think they can do moderation are probably kidding themselves.

MakePeasNotWar

Patttience wrote: »

"I feel like sugar gets the same treatment. There is nothing inherently bad about sugar, even refined white sugar is a source of clean burning carbohydrate. The problem comes when people over consume sugar calories, and crowd out more nutritious foods that contain fibre, vitamins, minerals, etc.

I guess people see an upper limit and it makes them think less is better, and therefore none must be best."

Yes and no.
I agree iwth your first point, second sentence.
I agree with your third sentence - and not most overweight peope do over consume sugar.

Less is definitely better.
As to the last clause, for my part, its pretty true. Although my none isn't quite zero but on most days it is. In my case, this strict limit is essential becuase i can't moderate my sugar intake. It's easier to avoid it. It's a question of what's likely to be most successful in the long term not just the first three months, not that i think a little bit of sugar is unhealthy.

It took me a long long time before i realised that i couldn't moderate my sugar intake and even longer to work out a way to really get control of it.

For anyone who has no trouble maintaining a low weight through moderation, that is the ideal way to go. It is recommend these days that 6tsp a day is the upper limit. I haven't got time to explain why i think that it is the case but it makes sense to me as a limit for the group of moderate sugar eaters.

But given how unsuccessful most dieters are, i think that a lot of people who think they can do moderation are probably kidding themselves.

I agree with everything you said. I think I probably both oversimplified and generalized. For many people, moderation of sugar intake and calorie intake is not as simple as it sounds, and if avoiding or minimizing sugar is the only way to avoid over consuming, that's a valid reason to do so. I actually do think that avoiding sugar and other processed foods can be helpful for weight loss for many (but not necessarily all) people, not for any biological reason in isolation, but because behaviourally these foods can be more conducive to overeating due to hyper palatability (they taste so damn good), low fibre content (which doesn't contribute to feelings of fullness), and reactive blood sugar dips (which are then alleviated by more sugar).

I tend not to mention this because it always seems to end up in an argument, sadly. I myself eat very few processed foods and little refined sugar, because I feel better and I find it easy to control my appetite, but somehow someone always sees this as an assault on sugar as a nutrient, rather than a behavioural strategy that works for me and an eating style that makes me feel really good.

goddessofawesome

Honestly unless the food you're eating is really, really bland there's not much reason to add salt. I'll add salt to garden fresh tomatoes and cukes and to corn on the cob but other food? I don't really find it necessary.

tigersword

MakePeasNotWar wrote: »

earlnabby wrote: »

shartran wrote: »

Plus, it's amazing how much sodium is found naturally in many foods (celery has 50 mg in just one stalk)

And people are worried about the 30-50 mg in a can of soda. Even softened water has, on average 13 mg per 8 oz glass. Those little bits can add up but the only thing most people need to watch are the "sodium bombs", those things that can add as much as 1000 mg in one serving.

I agree some people worry way too much about about "bad" foods that are actually not at all harmful, and are often necessary, in moderation. Sodium is actually essential to the body to keep nerves and muscles functioning. It's the imbalance that is the problem.

I feel like sugar gets the same treatment. There is nothing inherently bad about sugar, even refined white sugar is a source of clean burning carbohydrate. The problem comes when people over consume sugar calories, and crowd out more nutritious foods that contain fibre, vitamins, minerals, etc.

I guess people see an upper limit and it makes them think less is better, and therefore none must be best.

The downside to that mode of thinking is that every nutrient has an upper limit. They just aren't always listed.