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salt: yes or no
Replies
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Last time I cut I monitored my salt so that I'd fall within the recommended daily intake of 1500mg.
I got shredded, very vascular looking, but I consistently felt like hot garbage.
This cut I continued the same trend.
Did some various reading stating that these recommendations are geared towards the average sedentary individuals likely to also be overconsuming fats and sugars and generally eating at a surplus.
So I started permitting myself to average 5000mg.
And I feel great.
My gym performances are terrific.
I did notice that my 8.6% bodyfat at 181lbs didn't look as good as my 8.9% bodyfat last year at 170lbs, but then again I'm not competing and I rather strike a balance between looking good and feeling good.
On that note I am very careful about what sort of salt I put in my body.
When buying bacon or sausages I only get the stuff that has sea salt and avoid anything with the sodium nitrates or erythorbate and any of these lab created preservatives.1 -
Most foods have some sodium but if you are avoiding processed foods (canned or packaged) you may not be getting enough salt. People with high blood pressure are advised to lower sodium intake to 1500 mg. daily. That means no or limited processed foods, pizzas, chips, soft drinks, etc. And eating out almost guarantees an overdose of salt for that meal. With no health problems 2300 mg. is the maximum you should have. Many dinners at chain restaurants have over 3000mg.0
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Sept111944 wrote: »Most foods have some sodium but if you are avoiding processed foods (canned or packaged) you may not be getting enough salt. People with high blood pressure are advised to lower sodium intake to 1500 mg. daily. That means no or limited processed foods, pizzas, chips, soft drinks, etc. And eating out almost guarantees an overdose of salt for that meal. With no health problems 2300 mg. is the maximum you should have. Many dinners at chain restaurants have over 3000mg.
I make my own food at home, and take in 4-6000. All in the needs.0 -
Gallowmere1984 wrote: »Sept111944 wrote: »Most foods have some sodium but if you are avoiding processed foods (canned or packaged) you may not be getting enough salt. People with high blood pressure are advised to lower sodium intake to 1500 mg. daily. That means no or limited processed foods, pizzas, chips, soft drinks, etc. And eating out almost guarantees an overdose of salt for that meal. With no health problems 2300 mg. is the maximum you should have. Many dinners at chain restaurants have over 3000mg.
I make my own food at home, and take in 4-6000. All in the needs.
I'm probably running 3000 to 4000+ mg a day of sodium myself now. When I was on the 1500 mg a day limit it was extremely difficult because almost everything has sodium in it. However working out consistently and a banana a day cured my sodium issues. A couple kg of sweat a day does wonders for reducing excess sodium in the body.0 -
Gallowmere1984 wrote: »Sept111944 wrote: »Most foods have some sodium but if you are avoiding processed foods (canned or packaged) you may not be getting enough salt. People with high blood pressure are advised to lower sodium intake to 1500 mg. daily. That means no or limited processed foods, pizzas, chips, soft drinks, etc. And eating out almost guarantees an overdose of salt for that meal. With no health problems 2300 mg. is the maximum you should have. Many dinners at chain restaurants have over 3000mg.
I make my own food at home, and take in 4-6000. All in the needs.
I am very close to you and i cook a lot and rarely use salt.0 -
Gallowmere1984 wrote: »Sept111944 wrote: »Most foods have some sodium but if you are avoiding processed foods (canned or packaged) you may not be getting enough salt. People with high blood pressure are advised to lower sodium intake to 1500 mg. daily. That means no or limited processed foods, pizzas, chips, soft drinks, etc. And eating out almost guarantees an overdose of salt for that meal. With no health problems 2300 mg. is the maximum you should have. Many dinners at chain restaurants have over 3000mg.
I make my own food at home, and take in 4-6000. All in the needs.
I am very close to you and i cook a lot and rarely use salt.
Same here. I rarely add salt to much of anything, other than adding it to my coffee if I am coming up short.0 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »Sept111944 wrote: »Most foods have some sodium but if you are avoiding processed foods (canned or packaged) you may not be getting enough salt. People with high blood pressure are advised to lower sodium intake to 1500 mg. daily. That means no or limited processed foods, pizzas, chips, soft drinks, etc. And eating out almost guarantees an overdose of salt for that meal. With no health problems 2300 mg. is the maximum you should have. Many dinners at chain restaurants have over 3000mg.
I make my own food at home, and take in 4-6000. All in the needs.
I am very close to you and i cook a lot and rarely use salt.
Same here. I rarely add salt to much of anything, other than adding it to my coffee if I am coming up short.
Wow.. salt in coffee.. if my wife is short, she salts bacon and sausage.0 -
Wow.. salt in coffee.. if my wife is short, she salts bacon and sausage.
This made me think of a children's story:
digital.library.upenn.edu/women/hale/papers/salt.html
And for anyone interested, here's some background on the source of the story:
https://en.wikipedia.org/wiki/The_Peterkin_Papers
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My husband has BP problems. For convenience sake I followed the same guidelines at home and my BP dropped borderline too low. If you don't eat much processed food, you're not likely to need to restrict beyond that. Everyone needs some salt.1
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I try to keep sodium low but I seem to have a pickle addiction.. (no pun intended)0
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yes, i use little0
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Salt is hard to avoid, unless you prepare everything from scratch. I don’t like salt personally, so I don't use it when I cook. I go over the recommended daily value every day. I was even on blood pressure meds. I have managed to keep it under control without meds for a while now.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.
Well, the body needs chloride too... Mostly sodium is a highly reactive element and is usually found in compounds due to this. Pure sodium does not occur naturally due to it's single valence electron, But yeah no sodium is bad- unless you like neurological issues and being dizzy.
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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.
Well, the body needs chloride too... Mostly sodium is a highly reactive element and is usually found in compounds due to this. Pure sodium does not occur naturally due to it's single valence electron, But yeah no sodium is bad- unless you like neurological issues and being dizzy.
Or being dead, considering that with no Sodium, the voltage-gated channels in your body that are triggered by it, can't function. A lot of animal venoms target ion-channels for that very reason.3 -
Salt is over-consumed and should be heavily taxed.1
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I exercise a lot, mostly cycling, so I sweat a lot. I also have a taste for salty things and not really for sweet things. I can't drink apple juice because it's sickly, unpalatably sweet, but I can enjoy a bag of salt and vinegar potato chips or a savory Indian curry dish.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?
Google it.
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Yes, you need salt. Without adequate sodium, you will get a goiter.
That's an iodine deficiency, and the reason why regular table salt is iodized. None of my four types of salt (grey, pink, red, and black) are iodized so I take kelp tablets, which are really cheap. If I'm not eating processed food or Asian food regularly, I don't get enough iodine.0 -
I tend towards low blood pressure and was dizzy when standing a lot when I was a kid and presumably eating less salt.
3 Signs You Might Have Low Blood Pressure
...1. Dizziness or lightheadedness, especially when standing up suddenly
You’re looking at the bottom row of books and you pop up to continue your search, and suddenly: whoa, head rush. This is the most common symptom of low blood pressure, and if it happens only occasionally, then it’s no big. Schwartz notes that this one can often get corrected by making sure you’re not dehydrated.
2. Brain fog, complete with crappy memory about things that just happened
Multitasking sucks for everyone (seriously, everyone), but if you’re usually on top of your to-do list and you suddenly start feeling foggy, it could be hypotension. You’ll feel disconnected or spaced out, and then your short-term memory gets glitchy. Fun!
3. Feeling super low energy, even when you’ve had enough sleep
You got your 8 hours, and your butt is still dragging. Even combatting it with venti-sized, multi-shot beverages only works temporarily. Low blood pressure can cause fatigue, and some experts have suggested that Chronic Fatigue Syndrome and low blood pressure may be linked.
Less-common symptoms of low blood pressure might be blurred vision, general weakness, and nausea. Sometimes it can cause fainting, and rapid, shallow breathing, and has even been linked to depression, according to the American Heart Association.
The best treatment for low blood pressure is in your lifestyle—and on your kitchen counter.
Although high blood pressure is often addressed with medication, physicians are very reluctant to go that route with hypotension, Schwartz says. That’s because making some tweaks to your everyday habits can yield much better results than popping meds.
What works? The tried-and-true efforts that you may be doing anyway: trouncing stress with activities like yoga, getting enough sleep, ditching the smokes, staying hydrated, and maintaining a moderate-to-kickass level of fitness.
Also, stop being so stingy with the salt.
“Culturally, we have the mentality that salt isn’t good for you,” says Schwartz. “But we need it to maintain normal blood pressure and to support the adrenal system. Women, particularly, require salt because it helps address physical changes during their periods.”
Read more: http://blog.myfitnesspal.com/3-signs-might-low-blood-pressure/2 -
I switched from table salt to Himalayan pink salt. I love a tiny pinch in my porridge!0
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Do NOT cut out salt! I made this mistake after taking some "bro" advice from a mate. He said salt/sodium leads to water retention so cut it out and you will dry up. So I did as told (without double checking this information) after a week of cutting salt to an absolute minimum step up to the squat rack and had the WORST cramping in my quads I've ever experienced! It lasted 2 days! 2 days of rolling around like a fish out of water on a foam roller! As you've seen throughout the discussion you need the goldie locks spot (too much, too little & just right)3
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@chrisleyland314 I'm sorry, but I laughed when I read your post. Good warning though!2
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I've wanted to pass quickly into unconsciousness after a mere minute or two of calf cramps. I can't imagine I would have kept my sanity during/after two days of quad cramps. *shudder*2
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@dykask it's fine mate I've only just started seeing the funny side of it myself.2
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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?
Yes and no...0 -
girl_inflames wrote: »I only avoid excess salt due to the fact I bloat like a balloon if I consume too much lol.
Drink more water...0 -
???Vegplotter wrote: »A few rules:
1. Never use table salt - it flows too freely and is full of additives.
???Vegplotter wrote: »3. Don't offer salt to your family. Have pepper on the table, but no salt.
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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.
I think the bolded is the key. Exercise is great, but leading an active lifestyle IMO is even more key. The US lifestyle is definitely not built around walking. You really have to make it a conscious effort...0 -
All;
I have been reading this with interest since this forum opened. Some of the advice is borderline (to say the least).
In addition to the below listed signs and symptoms. An imbalance does also cause dehydration which can lead to heat injuries.
I suffer from electrolyte imbalances very often and I am definitely not a happy camper when they occur. It usually takes up to 6 weeks to get everything back in balance. Just Google 'electrolytes' and see the many articles written.
Below is one of the articles I came across:
"Electrolytes are certain nutrients (or chemicals) present in your body that have many important functions — from regulating your heartbeat to allowing your muscles to contract so you can move.
The major electrolytes found within the body include calcium, magnesium, potassium, sodium, phosphate and chloride. Because these crucial nutrients help stimulate nerves throughout the body and balance fluid levels, an electrolyte imbalance can cause a variety of serious negative symptoms, including some that are potentially deadly.
You obtain electrolytes through eating different foods and drinking certain fluids, while you lose them partially through exercise, sweating, going to the bathroom and urinating. This is why a poor diet, too little or too much exercise, and being sick are some possible causes for an electrolyte imbalance.
Some of the major roles that electrolytes have within the body include:
•Calcium: helping with muscle contractions, nerve signaling, blood clotting, cell division, and forming/maintaining bones and teeth
•Potassium: helping keep blood pressure levels stable, regulating heart contractions, helping with muscle functions
•Magnesium: needed for muscle contractions, proper heart rhythms, nerve functioning, bone-building and strength, reducing anxiety, digestion, and keeping a stable protein-fluid balance
•Sodium: helps maintain fluid balance, needed for muscle contractions, and helps with nerve signaling
•Chloride: maintains fluid balance
How Electrolytes Work and the Causes of an Imbalance
Electrolytes are found within bodily fluids, including urine, blood and sweat. Electrolytes are given their name because they literally have an “electric charge.” They separate into positively and negatively charged ions when they’re dissolved in water. The reason this is important is because of how nerve reactions take place. Your nerves signal to one another by a process of chemical exchanges dependent on oppositely charged ions, both outside and inside of your cells.
An electrolyte imbalance can be caused by a number of different factors, including short-term illnesses, medications, dehydration and underlying chronic disorders. Some of the common causes of electrolyte imbalance are due to fluid loss, which can stem from situations including:
•Being sick with symptoms including vomiting, diarrhea, sweating or high fevers that can all produce fluid loss or dehydration
•A poor diet that’s low in essential nutrients from whole foods
•Trouble absorbing nutrients from food (malabsorption) due to intestinal or digestive issues
•Hormonal imbalances and endocrine disorders
•Taking certain medications including those for treating cancer, heart disease or hormonal disorders
•Taking antibiotics, over-the-counter diuretics or medications, or corticosteroid hormones
•Kidney disease or damage (since the kidneys play a critical role in regulating chloride in your blood and “flushing out” potassium, magnesium and sodium)
•Chemotherapy treatments, which can cause side effects of low blood calcium or calcium deficiency, changes in blood potassium levels, and other electrolyte deficiencies
Signs and Symptoms of an Electrolyte Imbalance
Because electrolytes have so many different roles within the body, an imbalance normally causes noticeable changes in how you feel pretty quickly. Depending on the type of electrolyte imbalance you experience, a number of symptoms can occur including:
•Muscle aches, spasms, twitches and weakness
•Restlessness
•Anxiety
•Frequent headaches
•Feeling very thirsty
•Insomnia
•Fever
•Heart palpitations or irregular heartbeats
•Digestive issues like cramps, constipation or diarrhea
•Confusion and trouble concentrating
•Bone disorders
•Joint pain
•Blood pressure changes
•Changes in appetite or body weight
•Fatigue (including chronic fatigue syndrome)
•Numbness and pain in joints
•Dizziness, especially when standing up suddenly"
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