Sodium intake?

kassied09
kassied09 Posts: 397
edited October 3 in Health and Weight Loss
So, I usually go over in sodium. I know why, but there is not much I can do to change it. So I am just wondering...why is it that if I workout I get more allowance, but it does not change how much? I usually go over by anywhere from 10-2000. How terrible is this? I know it retains water but should I be more concerned? My thoughts are basically this : If I was eating like I used to I would be SO much more worse off...so it is hard to care when I am doing so well eating at least normal portion sizes now. Thoughts?

Replies

  • Hissweetheart
    Hissweetheart Posts: 14 Member
    I'm not sure I totally understand what you are saying...it's Friday! :) But yes, extra sodium is a concern, especially if you have family history of high blood pressure.
  • kaizen31
    kaizen31 Posts: 74 Member
    At age 20, unless you have high blood pressure, extra sodium isn't too big a concern. Aside from possible water weight, at least. So sayeth my nursing instructors, anyway!
  • kassied09
    kassied09 Posts: 397
    I guess to make my point more clear...

    2500 is the limit- but why? I don't see why not going over 3000 is alright.
  • rudegyal_b
    rudegyal_b Posts: 593 Member
    i think sodium causes hardened arteries so you should probably avoid it even at 20
  • Here_kittykitty
    Here_kittykitty Posts: 53 Member
    At age 20, unless you have high blood pressure, extra sodium isn't too big a concern. Aside from possible water weight, at least. So sayeth my nursing instructors, anyway!

    Agreed. I've got 20 years on you, so I've got more to worry about. But I'm a sodium junkie :/
  • MissFit0101
    MissFit0101 Posts: 2,382
    http://www.cdc.gov/features/dsSodium/

    there ya go!

    PS... there is always an option.. you don't HAVE to consume that much sodium... I'm guessing you eat a ton of processed food and that is why your sodium intake is so high... Eating more veggies and fruits, making your own meals (whenever you have time, and freezing them to eat later if necessary) are both ways to cut your sodium intake.
  • kaizen31
    kaizen31 Posts: 74 Member
    Well, the CDC website covers it pretty well, but to sum up, extra sodium means your body keeps extra water. Extra water means more fluid in your blood vessels, which raises your blood pressure. Higher blood pressure will eventually damage your blood vessels, which makes it easier for plaque to build up. (Also beats up your kidneys.) Enough plaque and you're looking at a heart attack or a stroke.
  • SetecAstronomy
    SetecAstronomy Posts: 470 Member
    I'm always "over" on sodium...but I will say that after changing my eating habits this year, even though I'm still over, I'm considerably UNDER from where I used to be. It's not my focus in life right now, but it will be something I will be focusing on in the near future...
  • Soccer_chick916
    Soccer_chick916 Posts: 159 Member
    I also heard that high sodium intake and belly fat are related. I manually configured mine to be 1500 mlg for the day. that way when the weight is off I can up it to 2000 again. But lowering your sodium is a good way to promote your health too like everyone else said, blood pressure and heart.
  • JasonSwetland
    JasonSwetland Posts: 235 Member
    My Doc told me tooo shoot for 3500mg or less a day on average. In many online studies youll find them saying 2400-2500, however I dont have Hi blood pressure, nor do I swell up much. In fact I have boderline low blood pressure. So I try to keep it around there on average. My guess though is that if you are hitting that mark a lot you might be eating out alot or eating a lot of canned or processed food. I would reccomend practicing some control on occasion and making sure you have a few low sodium days, just cause you can. :)

    Fresh raw foods, like Vegetables and fruits, nuts or dry beans (that you cook in water not salt water) will help lower it a little. There are low sodium canned foods too or even NO salt added. And drink more water when you get extra sodium. You wont retian the extra water, you will flush your kidneys and help them to process and flush that sodium out.

    Do you feel good every day or rotten?
  • Nurse_krissy
    Nurse_krissy Posts: 102 Member
    I'm a cardiac nurse, so this one is right up my alley! :)

    Yes, you are young, and yes, your body could probably handle even up to 4g (4000mg) a day just fine. HOWEVER, right now you are creating habits that will last a lifetime. You will not always be 20 and your health won't always allow for the higher sodium intake.

    Without going too deep, here is a little Nursing 101 in a nutshell. Sodium causes you to retain water. The extra water creates a higher pressure in your pipes (cardiovascular system). Think of it like a garden hose - the more water that's within the pipes, the more pressure it creates. Now, your heart has to pump a higher pressurized system. How does it compensate? It thickens the wall of your left ventricle (the part of your heart that ejects blood to your body). This works okay temporarily, but eventually, that larger muscle weakens and then it becomes a LESS effective pump than it was previously. Now what? Fluid builds up within your body as your heart struggles to pump the volume. That excess fluid builds up in your lungs and you end up in congestive heart failure. Yes, this is an extreme take, but I hope that it convinces you to try to modify your diet NOW to stay below the 2500mg limit.

    Like previous posts have mentioned, I'll bet most of it comes from pre-packaged and/or restraunt foods. The best you can, try to eat fresh and cook at home. When looking at a package nutrition label, if the amount of sodium is a higher number than the amount of calories, it's too much. It's a good rule of thumb to help stay below the limit. Best of luck!
  • Rosalie20
    Rosalie20 Posts: 10
    i'm a sodium junkie as well so i'm often over my limit as well. That being said, i sweat a LOT when i work out. Like significantly more than the average person so having a little extra salt after 2-4 hrs of HEAVY perspiration is fine for me. I also drink a ton of water. Also, i have really really low blood pressure (like 84/57 usually) so i think it's all about you. If you have high blood pressure/aren't working out that much/are concerned about retaining water weight, limit your salt. If not, then salt away and worry about it if your blood pressure becomes a problem/when you get older. It's definitely something to keep an eye on if you're concerned.
  • hrobinson416
    hrobinson416 Posts: 207 Member
    You can always do something about it if its a concern for you. It seems you eat alot of frozen dinners, etc that are high in sodium. If you make your own meals then problem solved. Good luck!
  • cowlover22
    cowlover22 Posts: 309 Member
    Well it must be concerning you since you posted on it.. Any processed foods or soups are high in sodium. Does cause water weight gain but it can also cause high blood pressure that can lead to all kinds of problems..stroke, heart attack, kidney disease. You can be doing damage and not even know it. So I would just try to be more consciousness about it and drink lots of water
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