By: Jill Starbuck
When we talk about addictions, we generally think of smoking, sugar, drugs, alcohol, and others. Sodium is typically not foremost on our minds when it comes to addiction. However, it is very much so. It is the reason some of us cannot stop at just one or two Doritos or McDonald’s french fries. For some of us, we literally crave sodium. We often become addicted to various substances because of the way they make us feel. Sodium is no different. In fact, sodium triggers dopamine, which is the neurotransmitter associated with pleasure. Therefore, the more we eat, the more we want.
However, a sodium addiction can lead to many unfortunate health issues, with high blood pressure as the biggest. Other potential health issues that can arise from too much sodium intake include cancer, dementia, diabetes, and kidney disease. In addition, sodium can cause water retention and bloating, which can be uncomfortable and affect appearance.
While too much sodium becomes a health risk, some sodium is necessary for our bodies to function properly. The Dietary Guidelines for Americans suggests no more than 2,300 mg per day for those under age 51, and no more than 1,500 mg for those aged 51 and older, those who are black, and those who suffer from diabetes, chronic kidney failure, or high blood pressure. Bear in mind that 1,500 mg is only two-thirds of a teaspoon.
Try the following techniques to reduce sodium intake from your diet:
1. Choose natural foods. Fruits, vegetables, and unprocessed meat have little to no sodium. Food in its natural form has lots of flavor on its own and is filling.
2. Avoid condiments. Condiments such as soy sauce, ketchup, salsa, and others are loaded with sodium.
3. Read labels. More than 75% of our sodium intake comes from processed and restaurant food. For instance, one serving of Campbell’s vegetable soup contains a whopping 890 mg of sodium. With each serving at only 100 calories, we are likely to eat more just to feel full. Therefore, we can easily consume much more than the recommended amount in one sitting.
4. Substitute other flavor additives for salt. Garlic, vinegar, and other spices can give bland dishes a pleasing kick without the risk to health.
5. Remove the salt shaker. Out of sight, out of mind. Many times, we grab the salt shaker if it is in front of us, whether the food needs it or not.
Food manufacturers and restaurants use salt to preserve food and add flavor to it. With so many processed and fast foods at our disposal, most of us take in much more than the recommended amount. Make a conscious effort to control your sodium intake and discover how much better you feel.
Jill Starbuck has 20 years of experience as a business writer, editor, and market research analyst. She is a certified health coach through the Integrative Institute of Nutrition and a certified running coach through the Road Runners Club of America. She is also the co-owner of a running business. She can be reached at jillstarbuck@hotmail.com.
