Fast facts about sodium
- Salt is made of sodium chloride and is the main source of sodium in the diet
- While you need sodium for your body to function, too much can lead to high blood pressure
- Many Australians are consuming more salt than recommended
Your body needs certain minerals to build strong bones and teeth and turn food into energy. While it's often confused with sodium chloride, also known as salt, sodium is a slightly different but highly important mineral.
Sodium is needed to balance our bodies' fluids, send nerve signals around, and help our muscles to work. Our kidneys manage the amount of sodium we have; if we have too much, it will just come out in our urine.
We've asked one of our Pharmacists, Aurelia Captari, to explain more about sodium and why it's important for your body.
Balancing sodium and potassium
Sodium is often talked about in conjunction with potassium, another essential mineral.
This is because the balance between sodium and potassium is crucial for maintaining good health.
A high-sodium diet can cause the body to retain excess water, increasing blood volume in your bloodstream.
This extra fluid can strain your heart and blood vessels, leading to high blood pressure. In contrast, potassium helps to counteract the effects of sodium, promoting healthy blood pressure by relaxing blood vessels.
Sodium in your diet
Sodium is found naturally in foods, but much of it is added during processing and preparation. It’s essential to be mindful of where sodium lurks in your diet, as it may not always be evident. Some common sources of sodium include:
- Processed and packaged foods: Lots of the sodium we consume comes from processed and packaged foods. This includes canned soups, frozen dinners, processed meats, and even some breakfast cereals.
- Restaurant meals: Many restaurant dishes are notoriously high in sodium, partly due to flavour enhancement but also to increase food preservation. Even seemingly healthy options may contain hidden sodium.
- Condiments and sauces: Common condiments like ketchup, soy sauce, and salad dressings are sodium-rich. Foods prepared in brine are especially salty, like pickles or olives.
- Bread and baked goods: Breads, rolls, and other baked goods almost always contain added sodium, which can add up quickly if consumed regularly.
- Cheese: Certain types of cheese, especially processed and aged varieties, can be surprisingly high in sodium.
Most salt in your diet comes from processed foods, and not salt that's added at the table or during cooking.
The sodium-health connection
High sodium intake is closely linked to several health conditions, with hypertension(high blood pressure)being the most prominent.
Hypertension is often called the “silent killer” because it can go unnoticed for years while increasing the risk of heart disease and other serious health problems.
Additionally, high sodium intake has been associated with health issues, including:
- Stroke
- Heart disease
- Osteoporosis(where the bones become brittle and porous, and more likely to break)
- Kidney stones
- Stomach cancer
Five tips for managing your sodium intake
Stay hydrated
Drink plenty of water, and consider drinks with plenty of electrolytes, such as sports drinks, if you do intense physical activities and have heavy sweating.
These electrolytes, which include sodium, help replace what you lose through perspiration.
Watch out for hidden sodium
Salad dressings, marinades, and processed cheese can contain more sodium than expected.
Make your own dressings and marinades with herbs and citrus to add flavour without the excessive salt.
Check the menu before eating out
If you're dining out at restaurants, try asking about sodium content or request meals to be prepared with reduced salt.
Many eateries are willing to accommodate your preference.
Choose low-sodium snacks
When reaching for snacks, opt for low-sodium options.
Fresh fruits and vegetables like watermelon, cucumber, and celery are hydrating and naturally low in sodium.
Moderate your alcohol intake
Alcoholic beverages, especially cocktails and some beers, can be high in sodium.
Limit your alcohol consumption, and choose low-sodium or sodium-free options if available.
Sodium regulates hydration, prevents heat-related illnesses, and supports muscle function.
With smart choices, such as staying hydrated, opting for low-sodium snacks, and being mindful of hidden sodium sources, you're ensuring your health and wellbeing is a top priority.
This article has been republished with permission and is available in Health Check Magazine. Visit your local Blooms The Chemist to get your copy today.