How To Maintain Sodium Level In Body – Sodium is an essential mineral involved in many bodily functions. It balances the water level in your cells with electrolyte (potassium, calcium and magnesium) levels. Sodium affects muscle contraction and improves your heart health by regulating blood volume and pressure (1). It is important to maintain sodium balance as too much can be harmful (2). This article discusses the importance of sodium, recommended intake, dietary sources and what to avoid. Keep reading.
Sodium is essential. Healthcare marketing companies (some of them, we mean) have shunned sodium and tarnished its image. But guess what? Like other minerals, sodium is one. It is classified as an electrolyte because it carries an electrical charge (3).
- 1 How To Maintain Sodium Level In Body
- 2 How Much Sodium Per Day To Lose Weight? Advice In 2024
- 2.1 Middle Age High Normal Serum Sodium As A Risk Factor For Accelerated Biological Aging, Chronic Diseases, And Premature Mortality
- 3 Low Sodium Treatment At Home: Can Salty Foods Treat Hyponatremia?
How To Maintain Sodium Level In Body
It works with other electrolyte minerals such as potassium, calcium and magnesium to balance the water levels in your cells. It also stimulates your nerve impulses and plays a role in muscle contraction (2).
How Much Sodium Per Day To Lose Weight? Advice In 2024
It regulates blood volume and blood pressure, thereby improving your heart health (1), (4). We mean, hey, sodium is important.
As the values show, table salt is very high in sodium (5). You can add a pinch of it to your dishes for flavor.
But if you’re perfectly healthy, don’t avoid table salt altogether. As we say, sodium is important for health.
Christina shares her experience of being on a salt-free diet for over 8 years and how adding hot yoga to her regular fitness routine makes her tired in the morning. Her coach suggested adding a pinch of salt to her food to offset the sluggish feeling. “I didn’t notice any swelling, my energy levels didn’t change at all or anything like that,” she said. I haven’t slowed down either. I just feel so stable and normal. There aren’t any drastic changes I’ve noticed physically after eating salt other than I feel a little more energetic (i).
Normal Sodium Levels And What It Means If They Are Abnormal
Salt has historically been an essential commodity due to its role in human health, as seen in the English word ‘salary’, which derives from salarium, salt wafers were sometimes given to Roman soldiers in addition to their other wages. are provided with
That’s the amount of sodium in one package (or 4 ounces) of dry or cured pork salami ( 6Trusted Source ). Salami also contains decent amounts of iron and vitamin B12 – which protect the immune system and are essential for mental health (7), (8), (9).
Since pickles are made through a fermentation process, they contain a good amount of probiotics. These probiotics can improve gut health (10). And if they’re pickled fruits or vegetables, you get an added antioxidant benefit as well (11).
Layering pickle slices on a peanut butter sandwich for breakfast can be a great start to your day.
Hypernatremia & Hyponatremia (sodium Imbalances) Nursing Care Plans
A 2005 study found that soy sauce has anti-allergenic properties. The sauce holds great promise in the treatment of allergies, although more research is needed (12).
Like most meat foods, ham contains healthy amounts of protein and zinc, an important mineral for your immune system (14), (15).
Instead, you can look for cheese options that are less processed. Some healthy alternatives include ricotta or cottage cheese.
Like most meat foods, ham contains healthy amounts of protein and iron. It also contains good levels of zinc, which is an important mineral for your immune system.
Middle Age High Normal Serum Sodium As A Risk Factor For Accelerated Biological Aging, Chronic Diseases, And Premature Mortality
Choosing lean ham may be a better option. You can use this ham to make protein-rich sandwiches. Or even slice it up and add it to your breakfast omelet.
It is often referred to as healthy junk food. It is high in protein. The best part about beef jerky is that it doesn’t spike your insulin levels, thanks to its high fat and low carb content (16). But better check for chemical-free brands as some others are full of preservatives and not worth your money.
This is probably the healthiest on the list. The vegetable is an excellent source of antioxidants and other beneficial enzymes (17). It also contains vitamins C and K and powerful minerals like potassium and folate (18).
Celery is mostly water, so raw celery works well. You can also add it to your daily salad.
Fact Or Fiction: Does Sodium Really Dehydrate You?
Olives are rich in antioxidants, the importance of which we cannot stress enough. Olives have other compounds that lower bad cholesterol (due to the MUFA content) and even prevent bone diseases (19), (20).
Another vegetable on this list is rich in vitamin K – an essential ingredient for strong bones (21), (22). It also contains a good amount of vitamin A, which is important for skin and vision health (23).
Shrimp is an excellent source of protein and sodium. It is full of nutrients and minerals like iodine, zinc, magnesium and phosphorus. Shrimp supports muscle growth and repair and also has cholesterol-lowering properties (24). Wild-caught shrimp generally contain less sodium than farm-raised and processed shrimp.
Add grated, fried or steamed shrimp to your meals. You can add shrimp to a salad, low-calorie pasta, or a quinoa breakfast bowl. However, since it contains a good amount of sodium, try to consume it in moderation and limit it to twice a week.
High Sodium Foods To Avoid
Well, you saw the high sodium intake. But wait — do you think you’re getting enough sodium?
We lose a little sodium through sweat every day. But our diet makes up for it. If your sodium levels are too low, you may experience the following symptoms (24):
It is 2300 mg or less. That’s about a teaspoon of salt. that’s it. And it’s almost impossible not to get that much sodium in a day.
Certain groups of people, especially those with heart disease/hypertension, need to reduce their sodium intake to 1500 mg or less per day (1).
Low Sodium Treatment At Home: Can Salty Foods Treat Hyponatremia?
Sodium is important. But we are by no means advocating high sodium intake. We assume you already have enough sodium in your diet (like most people).
Note: A person’s specific needs for salt may change depending on their age, health, medications, and diet in general. Also, always consult a healthcare provider before making any changes to your sodium intake, especially if you have health problems such as high blood pressure and heart problems.
Below is a list of some of the most common high-sodium foods that you can avoid while watching your sodium levels:
We ask you to avoid all of them because too much sodium can lead to serious problems. Yes, sodium is essential. But never in excess.
Ways You Can Lower Your Sodium Levels Quickly
Sodium is essential for many bodily functions. It balances water and electrolyte levels in cells, affects muscle contraction, improves heart health, and regulates blood pressure. So it needs to be consumed in maximum quantity. There are some foods that are higher in sodium than others that you can include in your daily diet. Check out the infographic below to learn about these sodium-rich foods.
Unlock the power of a sodium-rich diet for optimal health. Explore sodium-rich foods in this informative video to up your nutrition game.
Although sodium helps maintain your body’s electrolyte balance, it’s important not to overdo it. So you should be aware of potentially high sodium foods. Pickles, soy sauce, cheese, ham, olives, salami, and beef jerky are just a few of the commonly eaten foods that can raise your sodium levels above desired levels. While the recommended daily allowance of sodium is 2300 mg or less, people with high blood pressure or other heart conditions should limit their salt intake to less than 1500 mg per day. Avoiding sodium-rich fruits and vegetables, as well as choosing fresh fruits and vegetables over junk food, helps maintain the correct sodium and electrolyte balance in your body.
While excess sodium doesn’t have much of an effect on fat loss, it can certainly hinder weight loss. This is because sodium intake causes your system to retain more water – which increases water weight.
How Do Electrolyte Powders Affect Sodium Levels?
Absolutely. High sodium intake increases the loss of calcium from the bones and can cause dehydration.
Processed foods are generally higher in sodium than fresh, whole foods. The added salt in them adds flavor and helps extend their shelf life.
Restaurant and fast food meals contain more sodium than home-cooked meals. The extra salt enhances their flavor.
The articles are interspersed with authentic personal narratives that give our content depth and resonance. Below are the sources for the personal accounts mentioned in this article.
What Happens If You Don’t Consume Enough Sodium
But articles are backed by peer-reviewed and scholarly research papers, verified information from reputable organizations, research institutes and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated with Pediatric Nutrition at PGI for almost three decades while serving in the Department of Gastroenterology (20 years) and then Advanced Pediatric Center (10 years) at PGIMER, Chandigarh. She is a former Senior Dietitian of PGIMER, Chandigarh, retired in 2012. Madhu closely … more
Ravi Teja Tadimala is a senior editor and published author. He has been in the field of digital media for eight years. He graduated from SRM University,
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