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salt: yes or no
Replies
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lithezebra wrote: »Stop with the salt porn. Poor me can't even.
Hmmm ... In 2009 I was developing hypertension. My blood pressure was running 140+/90+. My doctor was ready to go to medications but I asked to give diet a chance first so he told me to cut the sodium. I worked at it hard, esp. I was spending short periods in Japan. But it worked to some extent .... 130s / ~88. Spring forward and 2012 on I'm living in Japan full time. My sodium intake is probably triple and last year my blood pressure was ~120/70. Huh?
Well the salt is up but so is my walking. In Japan I don't have a car. I guess it is sodium one absorbs when in a car that is the killer.
(For those that don't know that Japanese diet is high salt, high carbs, generally low fat and low sugar.)
Congrats and I hate you.
I have similar BP stats which haven't changed after losing 177#, eating lower sodium, exercising, and following DASH. My GP doesn't feel my HBP is worth medication.
Some people hang onto more salt than others. You've probably already tried cutting out caffeine and/or alcohol, stress reduction, increasing potassium, considered taking a mild, potassium sparing diuretic, and monitered your blood pressure at home to find your own triggers. On the plus side, your weight loss is amazing!
Stress and genetics can't be avoided. I would have less stress if I didn't have to work around sodium with my eating choices. I remind myself that if I do go over sodium or have salt, I'm not going to die like people with real food-health issues.
Stress and genetics aren't immutable though. There's meditation, biofeedback, visualization, getting a regular massage, cognitive behavioral therapy (which I did specifically for a disorder that you and I share that involves the stress axis of the body), and plain old setting aside time to do whatever relaxes you. Genetics are constantly intertwined with our habits and the environment. This is not to say that you haven't tried sensible things. Just don't give up. Even if mild high blood pressure isn't killing you, you deserve to feel good.0 -
Leesa_Michelle wrote: »lithezebra wrote: »Salt doesn't seem to make me puffy, and I have the blood pressure of a toddler, so I salt to taste.
Maybe someone has research that shows reasons to limit salt other than blood pressure, and if so, I'd be happy to see a link.
Next time you go to your doctor ask them what's the best thing food wise someone can do if they have heart failure or kidney issues in order to prolong their life and keep symptoms are bay. No salt or dramatically limiting salt will be their answer.
If you want research without asking your doctors, Google is your friend.
Well, the best thing to do if you have peanut allergy is to stop eating peanuts. If you have certain kidney issues protein may need to be moderated. If you have gallbladder issues fat may need to be moderated. For a diabetic moderating carbs is a good call. People on warfarin need to moderate vitamin K... so on and so forth. The special diets of certain people with certain conditions are not meant to be generalized for everyone.
Back to topic: I had high blood pressure so as a first line of defence I moderated salt, but I was one of the lucky ones (or unlucky, depending how you look at it) whose blood pressure is not particularly reactive to sodium so I salt to taste.
An interesting study (meta-analysis) came out last month about certain correlations between sodium and cardiovascular disease events and all-cause mortality. It basically concluded low sodium diets in healthy people were associated with increased events and that even large intakes were not associated with negative outcomes. For those with high blood pressure there was a potential correlation with negative outcomes at amounts higher than 7 grams a day and lower than 3 grams a day. So even for people with hypertension the sweet spot appears to be 4-5 grams. Granted one study is not a definitive proof, but it warrants posing and thinking.0 -
lithezebra wrote: »lithezebra wrote: »Stop with the salt porn. Poor me can't even.
Hmmm ... In 2009 I was developing hypertension. My blood pressure was running 140+/90+. My doctor was ready to go to medications but I asked to give diet a chance first so he told me to cut the sodium. I worked at it hard, esp. I was spending short periods in Japan. But it worked to some extent .... 130s / ~88. Spring forward and 2012 on I'm living in Japan full time. My sodium intake is probably triple and last year my blood pressure was ~120/70. Huh?
Well the salt is up but so is my walking. In Japan I don't have a car. I guess it is sodium one absorbs when in a car that is the killer.
(For those that don't know that Japanese diet is high salt, high carbs, generally low fat and low sugar.)
Congrats and I hate you.
I have similar BP stats which haven't changed after losing 177#, eating lower sodium, exercising, and following DASH. My GP doesn't feel my HBP is worth medication.
Some people hang onto more salt than others. You've probably already tried cutting out caffeine and/or alcohol, stress reduction, increasing potassium, considered taking a mild, potassium sparing diuretic, and monitered your blood pressure at home to find your own triggers. On the plus side, your weight loss is amazing!
Stress and genetics can't be avoided. I would have less stress if I didn't have to work around sodium with my eating choices. I remind myself that if I do go over sodium or have salt, I'm not going to die like people with real food-health issues.
Stress and genetics aren't immutable though. There's meditation, biofeedback, visualization, getting a regular massage, cognitive behavioral therapy (which I did specifically for a disorder that you and I share that involves the stress axis of the body), and plain old setting aside time to do whatever relaxes you. Genetics are constantly intertwined with our habits and the environment. This is not to say that you haven't tried sensible things. Just don't give up. Even if mild high blood pressure isn't killing you, you deserve to feel good.
Techniques to relieve stress work up until the stress starts again. As much as I want to, I can't avoid the entire world for the rest of my life. Bills have to be paid, the phone still rings, and the internet always needs corrected.
As for genetics, how do you propose I alter my chromosomes to remove the HBP gene* my parents and grandparents gave me? How do you altar DNA? Should I sign up for the Weapon X program?
*I know there's no HBP gene. HBP runs in both sides of my family back at least 2 generations that I know about.1 -
lithezebra wrote: »lithezebra wrote: »Stop with the salt porn. Poor me can't even.
Hmmm ... In 2009 I was developing hypertension. My blood pressure was running 140+/90+. My doctor was ready to go to medications but I asked to give diet a chance first so he told me to cut the sodium. I worked at it hard, esp. I was spending short periods in Japan. But it worked to some extent .... 130s / ~88. Spring forward and 2012 on I'm living in Japan full time. My sodium intake is probably triple and last year my blood pressure was ~120/70. Huh?
Well the salt is up but so is my walking. In Japan I don't have a car. I guess it is sodium one absorbs when in a car that is the killer.
(For those that don't know that Japanese diet is high salt, high carbs, generally low fat and low sugar.)
Congrats and I hate you.
I have similar BP stats which haven't changed after losing 177#, eating lower sodium, exercising, and following DASH. My GP doesn't feel my HBP is worth medication.
Some people hang onto more salt than others. You've probably already tried cutting out caffeine and/or alcohol, stress reduction, increasing potassium, considered taking a mild, potassium sparing diuretic, and monitered your blood pressure at home to find your own triggers. On the plus side, your weight loss is amazing!
Stress and genetics can't be avoided. I would have less stress if I didn't have to work around sodium with my eating choices. I remind myself that if I do go over sodium or have salt, I'm not going to die like people with real food-health issues.
Stress and genetics aren't immutable though. There's meditation, biofeedback, visualization, getting a regular massage, cognitive behavioral therapy (which I did specifically for a disorder that you and I share that involves the stress axis of the body), and plain old setting aside time to do whatever relaxes you. Genetics are constantly intertwined with our habits and the environment. This is not to say that you haven't tried sensible things. Just don't give up. Even if mild high blood pressure isn't killing you, you deserve to feel good.
Techniques to relieve stress work up until the stress starts again. As much as I want to, I can't avoid the entire world for the rest of my life. Bills have to be paid, the phone still rings, and the internet always needs corrected.
As for genetics, how do you propose I alter my chromosomes to remove the HBP gene* my parents and grandparents gave me? How do you altar DNA? Should I sign up for the Weapon X program?
*I know there's no HBP gene. HBP runs in both sides of my family back at least 2 generations that I know about.
Your gene expression is your DNA + your regulation of DNA, RNA, and proteins. You could have a gene that is never expressed, because it's bound up by a repressor, or a gene that is expressed, but mitigated by the effects of what you eat and do. My genetic thing is high cholesterol. Mine is high, has always been high, however exercise/diet/intermittent fasting keeps my HDL very very high, which is a lot better than having low HDL and a high total. The idea of stress relief isn't to be meditating all the time. It's to know how to relax when you can, be able to take on necessary stress with more resilience, and to talk to yourself in ways that promote more calm, all the time.0 -
mayoosh_primrose wrote: »First I heard that not consuming salt at all was the best for health, then I heard that no, a little salt was actually good for the body. So which is it? And why?
I'm currently consuming 0.5-1 teaspoon/day, is that too much?
I don't know about you but I would find it extremely difficult to measure teaspoons of salt per day? Where did you read that type of measurement, who has time for that? lol. Sodium is the same as Salt. Don't exceed 3 GRAMS of SODIUM per day and you'll be fine. However remember that if you sweat a lot and work out then you will need to replenish your sodium. Too much sodium will create fluid retention.0 -
Stop with the salt porn. Poor me can't even.
Hmmm ... In 2009 I was developing hypertension. My blood pressure was running 140+/90+. My doctor was ready to go to medications but I asked to give diet a chance first so he told me to cut the sodium. I worked at it hard, esp. I was spending short periods in Japan. But it worked to some extent .... 130s / ~88. Spring forward and 2012 on I'm living in Japan full time. My sodium intake is probably triple and last year my blood pressure was ~120/70. Huh?
Well the salt is up but so is my walking. In Japan I don't have a car. I guess it is sodium one absorbs when in a car that is the killer.
(For those that don't know that Japanese diet is high salt, high carbs, generally low fat and low sugar.)
Congrats and I hate you.
I have similar BP stats which haven't changed after losing 177#, eating lower sodium, exercising, and following DASH. My GP doesn't feel my HBP is worth medication.
In my case it took years before salt didn't bother me and who knows if it will last. I think the key difference is just how much walking I do along with exercise. Walking isn't really that much exercise but I do think it fixes a multitude of sins. In Japan it is mostly just a part of life. When I'm in the US it is really hard. The US life style isn't built around walking.
If it makes you feel better I'm here trying to lose more weight. I'm down but I could use more. By US standards I'm not too fat, but Japanese standards I'm horrible.0 -
I'm adding my voice to the slew of "yes" to salt. I started consuming double the daily recommended value when I switched to keto. I tested my blood pressure recently and it was exactly the same as previous (lower end of the spectrum).
I know when I don't get enough sodium, I don't retain water properly and get low blood pressure (dizzy when standing) or even headaches.
Sodium is my friend.
Oh, and I was curious as to why I was so salty after heavy work out (I know people who don't get "cakey") and found that was due to *low* sodium. This has gone down significantly when I know I am ingesting the higher amount of sodium. (5g)0 -
DorkothyParker wrote: »I'm adding my voice to the slew of "yes" to salt. I started consuming double the daily recommended value when I switched to keto. I tested my blood pressure recently and it was exactly the same as previous (lower end of the spectrum).
I know when I don't get enough sodium, I don't retain water properly and get low blood pressure (dizzy when standing) or even headaches.
Sodium is my friend.
Oh, and I was curious as to why I was so salty after heavy work out (I know people who don't get "cakey") and found that was due to *low* sodium. This has gone down significantly when I know I am ingesting the higher amount of sodium. (5g)
Ha! I thought my 4g/day was a huge amount! You put me to shame. 0 -
My typical intake is anywhere from 5-8 grams a day. With activity and high fluid intake, I tend to do fine(: only a problem w/ certain medical concerns1
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WarSlave1488 wrote: »salt yes if its naturally occuring i.e plain kefir, seafood, poultry....otherwisetry to stay clear
How does salt differ from natural foods to other foods? It's still sodium chloride regardless of source.1 -
*lowers her gaze and scuffs her toe on the ground* Sorry.2 -
WarSlave1488 wrote: »salt yes if its naturally occuring i.e plain kefir, seafood, poultry....otherwisetry to stay clear
How does salt differ from natural foods to other foods? It's still sodium chloride regardless of source.
Natural salt has the bug parts, bird waste and dirt in it. You know, all that tasty stuff.
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*Sigh* I miss salt....lol!2
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I'm "lucky"? I have a medical condition that requires me to ingest 3-5 grams of salt/day.
On the other hand, my sister has a condition that demands less than 1g/day.
Point? We're all different.
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*Sigh* I miss salt....lol!
A banana a day ... The potassium in the banana helps reduce the impact of sodium in your body. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Potassium-and-High-Blood-Pressure_UCM_303243_Article.jsp#.V2uNKY9OKUk
With heavy exercise and a banana a day I don't seem to have sodium related problems anymore. Mainly high blood pressure. (By heavy I mean more than 5 hours a week of not enjoying my life very much!)0 -
I don't know about you but I would find it extremely difficult to measure teaspoons of salt per day? Where did you read that type of measurement, who has time for that? lol. Sodium is the same as Salt. Don't exceed 3 GRAMS of SODIUM per day and you'll be fine. However remember that if you sweat a lot and work out then you will need to replenish your sodium. Too much sodium will create fluid retention.
I'm following a plant based diet so I'm only consuming whole foods/slightly cooked, so I can measure exactly how much salt I use
Got it! Thanks
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I have a condition that requires 5-8 grams per day. It's called being active. It works.3
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I have a condition that requires 5-8 grams per day. It's called being active. It works.
Being active doesn't negate a medical condition. I'm active every day and have to keep my sodium/salt intake low. I'm adding this to the list of Why I Hate Hornsby:
1. Killer calves
2. Higher than mine TDEE
3. Can eat salt
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Your body needs salt to function. Without it you would die. But on the other hand you don't want to consume too much salt because that can make you hold water weight, cause dehydration, and high blood pressure. But take into consideration everything you consume needs to be controlled by portions. So if you ingest the correct amount of salt then your body will be perfectly fine and perform much better, if you ingest too much then you can cause serious health problems. Just take look at nutrition labels and track your amount of salt intake and you should be ok1
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also forgot to add that you should try to buy pink Himalayan salt because it is less processed.Your body needs salt to function. Without it you would die. But on the other hand you don't want to consume too much salt because that can make you hold water weight, cause dehydration, and high blood pressure. But take into consideration everything you consume needs to be controlled by portions. So if you ingest the correct amount of salt then your body will be perfectly fine and perform much better, if you ingest too much then you can cause serious health problems. Just take look at nutrition labels and track your amount of salt intake and you should be ok
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also forgot to add that you should try to buy pink Himalayan salt because it is less processed.Your body needs salt to function. Without it you would die. But on the other hand you don't want to consume too much salt because that can make you hold water weight, cause dehydration, and high blood pressure. But take into consideration everything you consume needs to be controlled by portions. So if you ingest the correct amount of salt then your body will be perfectly fine and perform much better, if you ingest too much then you can cause serious health problems. Just take look at nutrition labels and track your amount of salt intake and you should be ok
Worrying about processed salt is like worrying about processed water.
https://www.sciencebasedmedicine.org/pass-the-salt-but-not-that-pink-himalayan-stuff/The amount of minerals in it is too minuscule to make any difference, and we already get plenty of the same trace minerals from other foods. They claim that two double-blind studies were done, but no such studies are listed in PubMed. There is no evidence published in peer-reviewed journals that replacing white salt with pink salt makes a shred of difference or leads to any improvement in health.
If you read down the list of minerals, you will notice that it includes a number of radioactive substances like radium, uranium, and polonium. It also includes substances that act as poisons, like thallium. I wouldn’t be worried, since the amounts are so small; but if anyone believes the trace amounts of “good” minerals in Himalayan sea salt are good for you, why not believe the trace amounts of poisons and radioactive elements are bad for you?
The claim that pink Himalayan salt contains 84 trace minerals may be true, but the claim that it “promotes health and wellness” is false until proven otherwise by legitimate clinical studies. While waiting for evidence, I’d just as soon my salt didn’t contain uranium.4 -
Ben Greenfield is a nutrition and fitness expert. He eats tons of salt: https://bengreenfieldfitness.com/2013/10/grain-salt-really-killing-insides/0
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Need2Exerc1se wrote: »Your body needs salt. You will have serious and painful, possibly deadly, consequences if you don't get enough.
This isn't true. We need to consume sodium, not salt. Salt is just one way to get sodium. If you eat a well balanced diet you likely don't need any added salt, but unless you've been advised to abstain by a physician there is nothing wrong with adding it for flavor if you want.
Yes, that's true that it's actually sodium that we need.
But we do need to get enough of it or there are consequences which can cause pain and even death.
I mentioned in a different thread, a family member of mine was suffering severe leg cramps and one time even passed out during one of those attacks. The doctor discovered that his sodium level was far too low and prescribed salt pills to correct it, and told him to start adding more salt to his food. His habit previously had been to eschew salt because he didn't want to consume too much, but he ended up with the opposite problem.
Is there a big difference between ingesting sodium and ingesting sodium chloride?
Put some straight sodium in your mouth and let me know how it works out for you.
No, seriously, don't.2 -
How are you supposed to go out to eat and keep your sodium intake in check?
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I wish I didn't even have to think about this. My feet double in size on a good day because of salt intake. That's 3 homemade meals and 40-80 oz of water.0
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Gallowmere1984 wrote: »Need2Exerc1se wrote: »Your body needs salt. You will have serious and painful, possibly deadly, consequences if you don't get enough.
This isn't true. We need to consume sodium, not salt. Salt is just one way to get sodium. If you eat a well balanced diet you likely don't need any added salt, but unless you've been advised to abstain by a physician there is nothing wrong with adding it for flavor if you want.
Yes, that's true that it's actually sodium that we need.
But we do need to get enough of it or there are consequences which can cause pain and even death.
I mentioned in a different thread, a family member of mine was suffering severe leg cramps and one time even passed out during one of those attacks. The doctor discovered that his sodium level was far too low and prescribed salt pills to correct it, and told him to start adding more salt to his food. His habit previously had been to eschew salt because he didn't want to consume too much, but he ended up with the opposite problem.
Is there a big difference between ingesting sodium and ingesting sodium chloride?
Put some straight sodium in your mouth and let me know how it works out for you.
No, seriously, don't.
I'll bite. What would happen?0
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