Food Freedom Friday Edition 286 - Sodium & Salt

Sodium is a mineral and an electrolyte. Sodium helps to keep the balance of fluids in and outside of the body’s cells and impacts how the nerves and muscles work in the body. Depending on the type of salt, salt is mostly 40% sodium and 60% chloride.

More than 85% of the sodium in our body is found in the blood and in the lymph fluid (part of the body that carries lymph fluid, nutrients and waste around the tissues and bloodstream).

Sodium can be measured in urine, blood and hair mineral tests.

Blood tests show a normal range between 136-145 mmol per L.

While blood markers show serum sodium levels for a brief snapshot in time, hair tissue mineral tests show an average of 3-month-mineral-levels in the cells. If you are having a hard time balancing electrolyte on a lower carbohydrate diet, these types of tests are a great tool to getting to root cause.  

High Sodium (HYPERnatremia)

High sodium serum (blood) levels are considered results above 145 mmol/L. Extreme thirst is a sign of mildly high sodium levels (so the body can pee out the excess sodium) but in more serious cases, it can lead to stroke or seizures.

Reasons for high sodium levels:

·       Excess processed carbohydrates and processed foods (with iodized salt)

·       Diarrhea, vomiting

·       Excessive sweating

·       Not enough drinking water or dehydration

·       Dehydration from medicines such as diuretics and lithium.

·       Kidney disease can also cause issues with balancing sodium levels

·       Liver disease

·       Low levels of specific hormones

·       High aldosterone hormone levels. Oftentimes, when the body is stressed, excess aldosterone is produced by the adrenals and in turn, retains more salt in the body.

·       Imbalance in adrenal glands (overusing adrenals = high cortisol outputs)

·       Imbalances in kidney function

·       Diabetes

·       Medications like lithium and laxative or diuretics

Low Sodium Levels (HYPOnatremia)

Low sodium levels are defined as serum sodium levels under 135 mmol/L.

Reasons for low sodium (or imbalanced) levels:

·       Medications such as birth control pills, corticosteroids, estrogen, antibiotics, some antidepressants, heparin, diuretics, lithium, NSAIDS and blood pressure medications.

·       Malnutrition—not eating enough as well as not eating enough nutrient-rich foods

·       High serum glucose levels, triglycerides and protein levels

·       Consuming too much water while excessive exercising (marathons). Over-hydration is more dangerous than dehydration.

·       Adrenal gland imbalances (underactive adrenals, hypoadrenalism)

·       Underactive thyroid (hypothyroid)

·       Heart disease

·       Kidney disease

·       Not urinating enough

·       Liver disease (cirrhosis)

·       Cystic fibrosis

·       Addison’s disease

·       Excess beer and recreational drugs

·       Diuretics and laxatives

·       Excess diarrhea and vomiting

·       Ketones in the blood

Balancing Sodium

Balancing electrolytes is key may provide a better idea of what may be going on with serum sodium levels

·       Calcium

·       Chloride

·       Magnesium

·       Phosphate

·       Potassium

Kidney markers may also provide knowledge about what may be going on with serum sodium levels as kidneys will ultimately be the organs that excrete excess sodium in the body. The adrenal hormone, aldosterone plays a further role in this process.

·       Blood Urea Nitrogen (BUN – a marker for kidney function)

·       Creatinine and creatinine clearance (another kidney marker)

·       eGFR  (estimated Glomerular Filtration Rate)

Too Much Salt?

You have most likely been led to believe that you consume too much salt and those struggling with high blood pressure should be on a low-salt diet. However, the frequency of low sodium blood results for hospital visits says otherwise.

A high-stress lifestyle (including high sugar and carbohydrate diet, stress, over-exercising, undereating and not enough sleep.) can cause a need for more salt. Additionally, the presence of ketones in the blood can cause an extra need for sodium.

Perhaps salt in being unfairly demonized. Could imbalances in the adrenal glands and electrolyte levels along with the compounded effects of a high-stress lifestyles and excess carbohydrate consumption be what is actually damaging the body?

The Evidence

1.     A large global study showed that low-salt diets increased the risk of cardiovascular disease and death compared to average salt consumers.

2.     60,000 nurses who followed a low calcium and magnesium diet in one Harvard study, had a  23% greater chance of developing high blood pressure.

3.     Further research found that by balancing calcium, magnesium and other electrolyte minerals, improvements to blood pressure and hypertension were seen. This had. Nothing to do with reducing sodium.

4.     Researchers at the University of Indiana put patients on a low-salt diet discovered that 33% of the patients did, in fact, lower their blood pressure. But 33% also increased their blood pressure

Choosing Your Salt

Natural salts contain trace minerals that can support hormone, electrical and chemical processes in the body. Trace minerals can support heart and nerve health. Minerals behave like the spark plugs of the body. In reality, irregular heartbeats, heart palpitations and even neurological disorders can be better supported by managing sodium levels. 

Benefits Of Mineral Salts

·      Adrenal (and thyroid) health – Aldosterone is made by the adrenals, especially when the body is under stress. Water retention (edema) is directly related to aldosterone and can be a result of both too much salt and not enough. The body may be holding onto the deficiency until there is sufficiency.

·       Allergies – may be a natural antihistamine

·       Asthma and sinus – Salt can help clear excess mucus and phlegm. (saltwater gargle)

·       Blood sugar – may help to increase insulin sensitivity and support those with diabetes

·       Bone health – a ¼ of the salt in the body is found in your bones. When the body has insufficient amounts of salt and minerals, it pulls these resources from the bones. This can worsen osteoporosis. Magnesium and sodium are critical minerals in this situation.

·       Cell cleaning – negatively charged ions and trace minerals in salt can better cross into cells and possibly pull toxins out

·       Cellulite – may be lessened with more salt consumption

·       Digestive function – salt can increase stomach acid and may help with heartburn.

·       Heart health – as discussed above

·       Hormonal balances – can support normal hormone function, including in fertilitiy and reproductive health.

·       Migraines – migraine sufferers tend to need more salt.

·       Muscle cramps – A balance of magnesium and sodium help to balance muscle cramps. Sodium and magnesium ratios are critical in adrenal health. This is why you see athletes soak their feet in Epsom salts. They released a lot of cortisol (adrenals) from exercise and now want to support the muscles with sulfur, sodium and magnesium (ingredient in Epsom salt).

·       Normalize blood pressure

·       Nutrient absorption from water and food

·       Oral health – Trace minerals may help to remineralize teeth. Saltwater gargling can benefit oral health.

·       Skin health – Improvements in eczema and psoriasis have been seen with balancing electrolytes and sodium intake.  

·       Sleep – Balancing electrolytes can support hormones and improve sleep quality

Iodized table salt is not the same as mineral salts. Iodized salt can create a mineral imbalance by providing too much sodium and chloride to the body along with an insufficient amount of the other essential minerals.

Shy away from iodized salt as much of it is processed with synthetic chemicals and maybe toxic to your health. These chemicals include manufactured forms of iodide, sugar, dextrose (sugar) to stabilize iodide, fluoride, sodium solo-co-aluminate, sodium bicarbonate, MSG, anti-caking agents, and toxic amounts of potassium iodide and aluminum derivatives.

The natural form of iodine is lost when salt is manufactured. Without this natural iodine, the thyroid is severely harmed. Due to this negative consequence, the salt industry began to add synthetic forms of iodine to their products. Salt found in the natural world is not white. Table salt has been colored white with bleach.

Furthermore, much of the processed salt is actually the flaky residue from oil digging. as crude oil extract is one way table salt is produced. Table salt can also cause headaches with high sodium in the blood and a dilation of blood vessels, as your cells fail to allow water to enter as they are protecting the cell-salt ratio. The processed, dry state and mineral-deficient profile make it unusable by the body.

Instead, opt for Celtic sea salt, Redmond’s real salt, and Himalayan salt.

Himalayan salt is considered rock salt because it is mined. This salt has been compressed for millennia and can be difficult to absorb. Making sole water with Himalayan salt helps because the overnight soaking of the salt in water allows the salt to become digestible (and absorbable) again. Studies show that Himalayan salt has about 84 minerals but it is mostly sodium, magnesium and calcium with almost zero toxic minerals.

Using Salt

Traditionally, salt was used as a tool to preserve food. High amounts of salt prevented bad bacteria from growing. This is how many of the fermented food processes came into play. Today, salt is added to foods to help manufacturers find the bliss point – a scientifically calculate, lab-made formulation of the precise amount of salt, sugar, and fat that optimizes tastiness and, subsequently, the desire to go back for more.

Salt can be used for many reasons, with many applications and methods of consumption.

·       Asthma and allergies. Use a sea salt inhaper to help alleviate symptoms.

·       Balancing electrolytes. Drinking sole water for electrolytes is particularly effective, especially when combined with magnesium.

·       Detox. You can also make a scrub with salt + olive oil to use an exfoliant as you bathe. You can also use this as a soap which may help with eczema.

·       Epsom salt bath. Soak your body (or just feet) in an Epsom salt bath (2 tablespoons of salt + magnesium).

·       Food and drink. Adding mineral salt may help the body better absorb water. Remember, it is important to stick to mineral salts.

·       Oral health. Rinse and gargle daily with a mineral salt mixture for 30 – 60 seconds. The trace minerals should help remineralize teeth and support the overall pH of the mouth.

·       Skin health. Make a mixture of mineral salt and water (you can use honey too) and apply to the areas with eczema or psoriasis flares.

·       Himalayan salt lamps. The soft glow helps the ambiance in the room and supports a healthy evening routine of creating a rested/relaxed state (parasympathetic state). These salt lamps have been touted to ionize the air but research is inconclusive (and frankly, there are a lot of fake lamps out there). But if anything, they are a wonderful night light.

Figure out what amount of salt works for you. If you have the symptoms of low salt, you may want to start consuming more minerals salts. Daily doses of sole water (method below) and using a variety of Celtic, Redmond’s and Himalayan salt will ensure you are getting the maximum amount of minerals and the least amount of heavy metals.

Find the amount that works for you but remember, a low salt diet is usually not the answer.