Getting Enough Sodium

With the American diet becoming increasingly unhealthy, many Americans are facing serious health risks from consuming too much sodium. It is interesting to note, however, that many athletes are often faced with a much different problem: too little sodium. Because most athletes work their bodies so much and produce such large amounts of sweat, they can actually suffer from not having enough salt in their bodies. So for people to participate in intense levels of physical activity, it is important to monitor how much salt is in your body.

While only prevalent among serious endurance athletes, a condition where the body has too little sodium, called hyponatremia, can cause serious problems and health risks. Hyponatremia is caused when large amounts of sweat, filled with sodium, exits the body and is not replaced with anything that contains sodium. This can be cause by excessive sweating and only drinking water, for example. The symptoms of hyponatremia can include cramps, disorientation, nausea, and slurred speech. When these symptoms hit, many endurance athletes may think they are dehydrated and drink only water instead of a drink that contains sodium and further exacerbate the problem.

But to avoid hyponatremia endurance athletes can take a few simple precautions. If you are an athlete participating in a long endurance event, make sure to drink fluids that contain sodium, such as a sports drink. Before competing, make sure to eat foods that are high in salt. You can even go as far as to increase your salt intake a few days before your endurance event. If you can, avoid using medications such as aspirin and ibuprofen because these medications can increase your risks for low sodium. Most important is to remember to listen to what your body is telling you. Don't push yourself farther than your body can tolerate-everyone's body is different.

Alexander Sutton is the owner of a nutrition and fitness retail storefront in Salt Lake City, Utah. He has been a nutrition professional for more than 8 years. For additional information, please visit sports nutrition.

Hypertension Sufferer's Diet - What Are the Processed Foods to Avoid

Unknown to many, unprocessed, or natural foods already contain sodium chloride sufficient enough for our body’s needs, hence, obtaining salt through natural food is not a problem. It is with the intake of processed foods that our body gets to encounter sodium chloride content that causes high blood pressure problems.Returning to natural diets is one of the effective solutions in treating or preventing high blood pressure attacks. Accordingly, natural foods would mean anything derived from natural food sources grown from the soil, from trees, or derived from animals without need to add sauces or coatings.In purchasing food supplies from supermarkets, reading the labels of low-sodium foods can help us determine the processed foods to avoid. An example would be a low-sodium salad dressing that contains 2 milligrams (mg) of sodium and 32 mg of potassium. If this were to be analyzed further regarding the balance of sodium to potassium content, or in determining its K-factor, the resulting proportion would be 1 mg of salt for every 16 mg of potassium. The prescribed ideal K-factor ratio is 1 mg salt for every 3 mg potassium.Experts suggest that rather than buy foods with potassium chloride, check the labels for other substitutes like potassium gluconate and potassium bitartrate. Better yet, you can opt for natural or unprocessed foods and use salt substitutes like seasonings from spices and herbs.Here are some of the processed foods to avoid and why they should be avoided:1. Cooked cereals with added salt content.2. Ready-to-eat cereals may have some moderation in sodium but are low in potassium content, hence, the addition of milk, increases the sodium level resulting to further disparity between their ratio. Occasionally, this type of food can be a part of a hypertension sufferer's diet but other low sodium, high potassium foods should be eaten in order to compensate.3. Juice drinks that have minimal content as far real juice is concerned. Check the label for artificial flavors and colors as well as its sugary ingredients.4. Processed meats use high proportions of salt in their preparation. Specifically, avoid processed beef foods like corned beef, beef burgundy, breakfast strips, frozen meatloaf, and frozen or canned sliced beef, Salisbury steak and chipped beef. Processed pork to avoid includes cured bacon and ham, bacon bits, ham loaf, bacon bits, sweet and sour pork, ham steaks and sausages. Special preparations like frozen veal parmigiana should also be avoided. You should also consider excluding spreads, luncheon meats, franks, bologna, corned beef loaf, barbecue loaf, salami, mortadella, sandwich spreads, Vienna sausage and turkey ham.5. Seafood are too high in sodium content although some may be eaten occasionally and with caution. Processed seafood however are best avoided since their preparation uses additional salt for processing.Examples of these processed seafood are deviled crab, crab cakes, crab imperial, canned crab, fish fillets, fillet almondine, fish sticks, canned fish, lobster paste, Newburg lobster, oysters, mussels, clams, sardines and shrimps whether breaded or French fried. 6. Canned soups are definitely processed foods to avoid since most of them contain more than one gram of sodium chloride and less than the desirable level of potassium content. Do not be misled by such information as "no salt content" or "homemade"; such information does not relieve them of their high level of sodium ingredient.7. Food flavorings with salt. Contain mostly salt blended with other ingredients.As part of dietary measures that can prevent high blood pressure, it is recommended that the hypertension sufferer's diet should take into consideration these processed foods to avoid. Alvin Hopkinson is a leading health researcher in the area of natural remedies and high blood pressure treatment. Discover how you can get rid of your high blood pressure for good using proven and effective home remedies, all without using harmful medications or drugs. Visit his site now at http://www.minusbloodpressure.com

Alvin Hopkinson is a leading health researcher in the area of natural remedies and weight loss.

He had published many health articles online, is a platinum expert author in EzineArticles and writes for Health Central, which is a leading health authority website.

Some of his sites includes:

High Blood Pressure Treatment

Gout Relief

Fat Loss Diet

The Benefits Of A Low Sodium Lifestyle

A low sodium, low salt diet shouldn't be a burden at all! Personally, I have kept to an "under 1000mg" a day diet with out giving up much but fast food (and who misses that anyway?)

When I was first told that my blood pressure was high ( 160/95) and labeled as having hypertension, I decided at that moment to do some serious research into what had created this "new-to-me" health concern. I wanted to find a permanent solution to lower the numbers to an acceptable, healthy range without taking medication.

As I reflected on where I was in life at the moment, mid-life, not overweight, but not exercising regularly either, I began making small changes in my day-to-day lifestyle. I was not going to give in to hypertension.

First, I bought a nutritional handbook that lists most foods and their nutritional content. I decided to try and stay under 500mg of sodium daily. This took some work, but it paid off very well. I had lowered my count to 150/89 in two weeks. But my doctor still was concerned and wanted to see me begin medication, so I went back to the drawing table. And I put off the decision to going on medication for another 30 days.

I found that magnesium is an excellent combatant for excess sodium. I added figs, sunflower seeds and other magnesium rich foods to my daily intake. Yes, this was working, I was now at 140/85. And dropping. Dropping.

Now, when I added a daily aerobic routine of 30 minutes each day I was really making progress. Three months out and I was reading 135/79. Huge advances!

Did I mention that all this time I rarely ate out? When I did find myself in a restaurant, ordering was tricky, but not impossible. Nervous that salt would be added to anything prepared, I would order a salad, no cheese and oil and vinegar on the side. Boring, boring, boring.

I was feeling so good and healthy I began to slip a little, just a little. I ate out a little more often, still I didn't cook with salt at all, but I abandoned my daily "health breakfast" for pancakes and granola. (I was eating slow-cook oatmeal with figs and seeds topped with soymilk every morning, and loving this tasty creation) I actually forgot about my grand plan. Then, I had my bp read. I was climbing. And I knew that I needed to get back on track, and fast.

Having a culinary background, I cook most everything my family eats. This includes all breads, sauces, everything. And you know what I discovered? Food tastes BETTER with little or NO salt. You can actually TASTE the good food. I have posted many of our favorite recipes on our website, Cooking-for-Compliments.com/low-sodium.html. Daily updates are added with new and exciting recipes for successful low sodium cooking.
So, now, 10 months out and feeling great. I'm a steady 135/75 and holding! I adhere strictly to under 1000mg of sodium daily, and walk everyday for at least 45 minutes.

I eat well, get outside often and I am enjoying life. It was just a matter of thinking in a new direction, and taking action.

Certainly, you need to consult your doctor with any medical concerns you may have. This article is not meant to be taken as medical advice. Lowering your salt intake is a first step in treating hypertension, and I hope to provide you with delicious recipes to help you obtain your goals, too.

To your health!
Betty

PLease consider this article for publication in your newsletter or on your website. Permission is granted to reprint for free with resource box and byline intact. Please send me a copy of your publication if you choose to include my article. Thank you.

Low Sodium Diet Tips

If you are on a salt free or low salt diet you have discovered how difficult grocery shopping and meal preparation can be. Your doctor told you to reduce or eliminate salt in your diet. Your initial thought is you could simply stop using the salt shaker, but soon discover that salt is really called sodium. You start reading the nutrition facts labels on food packages and wonder how you are going to cut salt out of your diet when it's in everything you eat. Here is what you need to know about sodium in food.
Sodium (aka Salt) Facts
Salt is the common name for sodium chloride. The nutrition facts panels on packaged foods use the word sodium so you may not have been aware that salt is actually listed as sodium. Dietary sodium is measured in milligrams (mg). One teaspoon of salt contains 2,400 mg of sodium. Don't be fooled. Sea salt, Kosher salt, and other designer salts contain the same amount of sodium as ordinary table salt. Count the milligrams of sodium in everything you eat including condiments and write it all down. Your doctor probably gave you a target maximum number of milligrams you should consume per day. If not, the U.S. government's Dietary Guidelines Advisory Committee recommends consumption of no more than 2,300 mg of sodium per day. The National Academy of Science's Institute of Medicine, which advises the U.S. government about recommended levels of nutrients, is more conservative and offers this guideline as an adequate intake of sodium per day: Ages 19-50: 1,500 mg per day. Ages 51-70: 1,300 mg per day. Ages 70+: 1,200 mg per day. Packaged foods are required to have a nutrition panel on the label. Always read food labels and do the math. The sodium content on the nutrition panel is based on the number of servings the package states. Example: a can of soup may say 770 mg of sodium but bases that number on 2.5 servings. 770 x 2.5 = 1,925 mg of sodium in that can of soup. Read the list of ingredients on packaged foods, not just the nutrition panel, for sodium-containing compounds such as sodium bicarbonate (baking soda). Look for sodium in words, such as monoSODIUM glutamate (MSG). Sodium is prevalent in most processed foods. Health experts claim at least 75% of the salt we eat is hidden in packaged food. Simply claiming you don't use salt, meaning you don't sprinkle it on your food, is living in denial.
Recognize which foods are high in sodium and take control of what you eat. De-emphasize the use of processed foods where salt is used to excess. Convenience foods may be convenient, but are laden with sodium. By convenient I mean, if the food is packaged in a box or can and is easy to eat or quick to prepare, it's probably laden with salt. The same for frozen one step meals like frozen dinners, appetizers, and pizza. Fat Free actually means "Way Too Much Salt." Any label on a package that claims their food is fat free, in my opinion, should be required to state, "We took the fat out. Now our food has no taste, so we poured in extra salt to give it flavor!" The following foods have a lot of salt in them: canned soups, chili, salad dressings, pasta sauces, gravies, broths, sauces and marinades. Many brands of canned soup and chili have more sodium in each can than you should consume in an entire day. If you must eat them, compare different brands and choose the one with the lowest sodium content. Any packaged food that comes with a sauce, such as frozen vegetables in butter sauce, usually has too much sodium. Cut back on instant flavored rice or pasta. If you open the package and there is a seasoning packet inside, it is a good bet that the sodium content is very high. Pay attention to the sodium content of your favorite condiments, particularly meat tenderizer, steak sauce, soy sauce, salsa, and catsup. Avoid gravy and seasoning mixes in those foil lined pouches. Avoid ham, bacon, sausage, and lunch meat. Many varieties of cheese contain a high sodium content. Bread and baked goods have a high sodium content. Avoid salty snack foods such as pretzels, potato chips, salted nuts, olives, and pickles. These terms indicate high sodium content: pickled, smoked, marinated, teriyaki, soy sauce, broth, au jus. There are no good choices at fast food restaurants. Ordering a salad may appear to be the healthy choice, but most salad dressings contain an exorbitant amount of sodium.
Healthy Choices
We need sodium in our diet to be alive, but very little. Health experts claim 220 mg to 500 mg per day is sufficient. Cook from scratch. Know the sodium content in each of the ingredients used to prepare a meal or snack. Use a kitchen scale. Calculate the weight of food to determine the sodium count. As an example, a skinless chicken breast has approximately 20 mg of sodium per ounce. Your chicken breast weighs 3.5 ounces = 70 mg of sodium. You'll love having a scale. Throw away your salt shaker. Use sodium free AlsoSalt salt substitute at the table to season your food. You can have the flavor of salt without the harmful effects of sodium. Cook and bake with AlsoSalt using it wherever salt is called for in a recipe. Use fresh poultry, fish, and lean meat, rather than canned or processed types. Choose fresh, frozen, or canned vegetables without added salt. You can easily make your own chili, taco, and meat loaf mixes. Use a bread machine and make your own bread with low sodium and sodium free ingredients. Rinse canned foods, such as vegetables and tuna to remove some sodium. When available, buy low or reduced sodium, or no salt added versions of foods. These foods are generally quite bland, but you can add AlsoSalt to replace the salty flavor. Search for low sodium foods on the Internet. When you find products of interest, check to find where they are available in your area. Websites usually have a page that tells you which stores carry their products. Use the Internet as a tool to search for low sodium foods and make your grocery list. Write down the food product, the name of the manufacturer, and the sodium content of each item. This is so much easier and less frustrating than standing in the grocery aisle reading labels on hundreds of choices trying to determine which one has the lowest sodium content. Mainstream grocery stores are not yet convinced they need low sodium products on their shelves. Talk to your store manager and tell them you need more low sodium food choices. Snack on fresh fruits and vegetables, which are low in sodium. Worth Repeating: Cook from scratch! Food in its natural state has enough sodium to give you what your body requires.
Copyright 2005 Joan Watsabaugh
Joan Watsabaugh is the CEO of AlsoSalt, LLC. A true scientific breakthrough, AlsoSalt offers the taste of salt without the adverse health risks of sodium. It is completely sodium free without the bitter aftertaste other salt substitutes have. You can cook and bake with AlsoSalt or simply sprinkle it over food. Plus, it has the added dietary benefit of nutrients which are essential to good health. http://www.alsosalt.com/

Low Sodium Diet - A Natural Salt Substitute That is Not High in Sodium

The dietary habits of our nation as a whole have gone lower and lower every year since the 1950's and its no coincidence that we are now among the most obese nation in the world but one of the silent killers out there today and that is high blood pressure. Excessive sodium intake is the culprit that many experts say has something to do with our blood pressure levels and many dieticians recommend a low sodium diet, but how can this be realistically achieved? These days almost every food we eat is filled with sodium so how can we have a low sodium diet and still get the same taste in our food that we had before?

No doubt you have seen many companies tout their salt substitute products saying that they have the same taste as regular salt with none of the unhealthy side effects but upon closer examination you will see that many of these companies have use things like potassium chloride which can effect people taking certain meds for lowering blood pressure . Its always wise to try to find a natural salt substitute. Smart salts are gaining in popularity since one of their main ingredients is basic table salt that is mixed with magnesium and potassium. As you can see these are natural minerals that are all needed in our diet . Their job is to lower the percentage of sodium in table salt without killing the taste. This is one way you can create an all natural salt substitute.

Whether you are a spring chicken in your mid twenties or a middle aged person in your forties like me it is never too late to get into a low sodium diet. We are a nation that has become salt dependent but does this mean that we have to become sodium dependent? Thankfully the answer is no and thanks to natural advances in salt substitutes you can still enjoy your charbroiled chicken salad with a pinch of some natural salt substitutes to satisfy your starving taste buds.

If you're looking for a natural Salt substitute that has all of the taste of regular table salt with half the sodium, visit us at http://www.smartsalt.com to place an order for our smart salt products.