Sodium

awoodwaring

So, after some reading on the board, I just added the sodium column to my diet and I was shocked at how much I went over this last week. What do I do when I go over? Can I simply drink more water?

Also, I will say I *think* I need more sodium because I have low blood pressure (if I remember correctly, I am usually 90 something/60 something) and I heard salt helps that.

UponThisRock

It an issue that's far overblown on this site. And the common perscription of drinking more water to "flush" is silly. I'd say don't worry about it.

If you're still worried about, eat some more potassium (spinach, potatoes, bananas, cantaloupe). It's the sodium/potassium balance in the body that causes water retention.

dsak

I didn't look at your diary to see what you are eating, but... definitely cutting out a lot of processed foods and replacing them with more natural foods (fruits, veggies, lean proteins) will cut down on the sodium intake. If you find you are taking in too much sodium, you need to take extra care to drink more water to help flush it out of your system.... at least 8-10 glasses a day.

Sheri869

glad you posted this topic - I'll be keeping tabs on it and see what people say that might have more knowledge.

This is typically one of my challenges throughout the Challenge competition you joined up - is coming up with lower sodium options or snacks and sharing them with everyone - People have come up with some great ideas and I look forward to seeing some new ones.

When I added it to my tracking, I was also shocked at how much I took in. Never really thought about it before then. And once tracking it...noticed that whenever I went over significantly (which isn't hard to do) that I felt bloated and next to impossible for me to drop weight.

It can certainly cause high blood pressure so I don't know what to say about the fact that you have low blood pressure, but I do know its something to keep an eye on because it, most definitely isn't healthy in excess. My problem is - in the winter I love soup and have had to almost totally cut it out because it seems almost all soups have a ton! Though there are some lower sodium options - its not that filling and takes up to a 1/4 to 1/2 my daily allowance. Sucks!!

This post is of no "health" help but lets you know you're not alone in that battle!

awoodwaring

glad you posted this topic - I'll be keeping tabs on it and see what people say that might have more knowledge.

This is typically one of my challenges throughout the Challenge competition you joined up - is coming up with lower sodium options or snacks and sharing them with everyone - People have come up with some great ideas and I look forward to seeing some new ones.

When I added it to my tracking, I was also shocked at how much I took in. Never really thought about it before then. And once tracking it...noticed that whenever I went over significantly (which isn't hard to do) that I felt bloated and next to impossible for me to drop weight.

It can certainly cause high blood pressure so I don't know what to say about the fact that you have low blood pressure, but I do know its something to keep an eye on because it, most definitely isn't healthy in excess. My problem is - in the winter I love soup and have had to almost totally cut it out because it seems almost all soups have a ton! Though there are some lower sodium options - its not that filling and takes up to a 1/4 to 1/2 my daily allowance. Sucks!!

This post is of no "health" help but lets you know you're not alone in that battle!

Oh, I despise low sodium soup. It has zero flavor!! I do make my own soup...but have never tracked the sodium! I am sure it is less than the canned alternatives, though.

awoodwaring

I didn't look at your diary to see what you are eating, but... definitely cutting out a lot of processed foods and replacing them with more natural foods (fruits, veggies, lean proteins) will cut down on the sodium intake. If you find you are taking in too much sodium, you need to take extra care to drink more water to help flush it out of your system.... at least 8-10 glasses a day.

Most of my sodium is from cheese and my homemade dinners including canned tomato sauce (for spaghetti sauce) and canned beans (for taco soup). Hard to get away from canned tomato sauce, unless I make my own (which I do and have, but did not use due to simplicity of calorie counting on MFP). I did have veggie chips, but the sodium from those didn't seem too extravagant.

awoodwaring

It an issue that's far overblown on this site. And the common perscription of drinking more water to "flush" is silly. I'd say don't worry about it.

If you're still worried about, eat some more potassium (spinach, potatoes, bananas, cantaloupe). It's the sodium/potassium balance in the body that causes water retention.

I have not heard this before...that is interesting!

emmyvera

I'm a believer in "watch your sodium". Having too much sodium in my diet makes my fingers slightly swollen and just makes me feel "blah". I get this after Chinese food, high sodium Subway options or Fast food sometimes. Sodium is essential is small amounts, but something to watch out for in certain foods.

I do stay under my sodium as much as possible and always try to counteract it with water and potassium. Having a lot of sodium can affect your blood pressure. My mother has heart disease, so for me personally this is something I want to watch in my food.

I personally stay away from high sodium foods: processed foods, packaged foods etc. I mean, I don't cut them all out, BUT I keep them to a minimum and read the label.

There are a lot of great articles on the web such as: mayoclinic, www.ncib.com, etc. that give a more medical explanation.

kent4j

The reason I joined mfp in the first place was due to slightly high blood pressure. I set my sodium at 1500 mg a day. Anytime I eat anything jarred, canned or packaged its hard to stay at that. Bread has been a real shocker and canned soup doesn't existfor me. For me it plays a significant role in what the scale shows. I can easily put on 3 pounds if I have a high sodium day. I know its not a real gain but it really makes me aware of what I'm eating. If you have low blood pressure that's a different story. I would consult with your Dr. On the best approach.

Enigmatica

Some people are more sensitive to sodium levels than others. For me, it's not a good thing to go over 1500mg unless I've had a high exertion day that causes my body to dump sodium. Too much sodium sends my blood pressure up, causes bloating and headaches, and makes me all over uncomfortable.

And it's good to be aware that sodium and potassium need to be in a certain balance in your body. Some studies recommend getting twice as much potassium as sodium in your diet. Potassium is in a lot of foods, especially veg's, fruits, berries, potatoes and sweet potatoes, some kinds of fish, chicken, etc.

I track both sodium and potassium, so you're welcome to look at my diary for ideas of what works - and what doesn't, lol.