Is sodium really that bad for you?

What is sodium and what are the effects of eating too much?

I often hear people say that they’re cutting out sodium in an effort to lose weight, and that sodium is a “secret killer” and really bad for you.

While too much sodium in your diet can totally cause some damage to your health, you probably don’t need to cut it out completely in order to be healthy or lose weight. There are a ton of other factors that play a role in overall health and wellness and weight management, whether your goal is weight loss, weight gain, bodybuilding, or something else.

The biggest problem I have with general statements like “sodium is bad for you, I’m cutting it out” is that it doesn’t apply to everyone, and it’s simply not totally true. Let’s start with defining what sodium is.

What is sodium?

Sodium is an essential mineral that helps in the function of nerves and muscles. It is actually needed in order for a properly functioning nervous system. It also helps to keep the right balance of fluids in your body.

Salt and sodium are often used interchangeably, however, table salt is a combination of sodium and chloride, and is processed to remove other minerals. Table salt in excess amounts, which is pretty standard in the American diet, is what we might want to watch out for (not necessarily eliminate completely, though). And this all depends on who you are, your genetics, health history, lifestyle, goals, etc.

Symptoms of too much sodium:

The kidneys work to control the amount of sodium in your body. If they can’t keep up with the amount coming in, then sodium will start to build up in your body which is what can lead to high blood pressure.

Other more immediate symptoms can include increased thirst, swollen hands or feet, bloating, and headaches. Over time, this process can strain both your heart and your kidneys, potentially leading to more serious health issues.

How much sodium do you need, and what foods are high in sodium?

No more than 2300 mg / day is recommended for most average adults, according to the American Heart Association. However, most adults in the US are consuming far more than this amount, most of it coming from processed down table salt. The most common sources of excess sodium include:

• Frozen meals
• Canned and packaged soups
• Processed meats
• Salad dressings
• Condiments
• Snack foods like chips, pretzels, and crackers
• Dining out / ordering takeout

How to reduce your sodium intake:

1. Be aware of how often and how much you’re eating high sodium foods, like the items mentioned above. Step one is always about building awareness! Start here so you can figure out where most of your salts are coming from and then decide where you want to start reducing.

2. Prioritize eating a variety of fruit, vegetables, and whole unprocessed foods. Cook more from scratch if possible. Aim for less processed meats and dried beans. Note that frozen vegetables are still a great option without having to worry too much about added salts. Canned items are more likely to be higher in salt, so read the labels before buying.

3. Find other ways to add flavor. Get adventurous with herbs and spices! Many different herbs have incredible health benefits and leaning on them can be a great way to add a variety of nutrients as well as flavor into your meals.

It’s also important to note that not everyone needs to watch their sodium intake. For example, I put sea salt and himalayan salt on just about anything I eat. I have low blood pressure, so it is not always a big problem for me. And I choose a high quality, nutrient and mineral dense option to fuel me properly.

This is why I feel so strongly about steering clear from generalized health claims like “sodium is bad for you.” If we were to buy into that, we’d be denying our bodies something that’s actually very supportive. It comes down to figuring out how much and how often each of us can handle certain items.

We can all do better with our languaging. If we want to live in a world that’s free of diet culture, food labeling, and general shaming, we must start with ourselves first and how we show up.

When someone asks me what I think about a specific food or ingredient, the answer is always “it depends.” I encourage you to try saying that, too, the next time someone generalizes food as good or bad, and see how it impacts you.

This is the work we do together inside my 3-month 1:1 program, Healthy & Confident. It’s all about YOU! CLICK HERE if you are interested in doing this work together.

Here’s to shifting into a world of acceptance and willingness to learn.