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Sodium: Both Naughty and Nice  

It's sometimes hard to believe that a mineral, wars were fought over, is added to nearly everything we consume, including our drugs.  

Food preservation, before refrigeration, relied heavily on sodium because it dries food out, making it less susceptible to mold and bacteria growth.   The classic holiday ham is just one of many examples.  Today, sodium is added to nearly everything processed, which is why most of the world today is getting too much in their diet and suffer for it with hypertension.  The average sodium intake per day is 3400 milligrams or 1.5 teaspoons.  Much more than what we hope anyone would sprinkle on their meals if they ate only whole foods.    

Sodium is an electrolyte important for retaining cellular fluid.  This is necessary for nerves to stimulate muscle contractions and keeps minerals soluble in the blood, such as calcium.  It also prevents heat exhaustion, which is why there is sodium in sports drinks.  Many of us are aware that too much sodium causes edema, congestive heart failure, stroke, and high blood pressure.  Reducing sodium intake will lower blood pressure; even a small drop, has a big impact.  According to Dr. George Obikoya in his article, The Benefits of Sodium, "If you end up with a 2 or 3 millimeter decrease in blood pressure, that seems small, but it translates into a 6 percent reduction in stroke mortality, and on a population basis, that's a lot."

Aldosterone, produced by the adrenal gland (also dependent on sodium for function), helps regulate the mineral's levels in the cells, though it creates heart and renal disease when it's dysfunctional.  Anytime a system in our body is overworked, failures occur, like consuming too much sugar can tax insulin production and create diabetes.  This all sounds like we should eliminate salt from our diets, but there is a cost to getting too little, as well.   

Aside from being at risk for heat stroke, the body can suffer from muscle cramps, nausea, and dehydration.   According to this NY Times article, "As sodium levels plunge, triglyceride levels increase, insulin resistance increases, and the activity of the sympathetic nervous system increases."  The sympathetic nervous system is responsible for the body's "fight or flight" response and homeostasis process, the unconscious actions it performs to maintain functional balance.   The entire body becomes impaired, making everyday activities more difficult.

Bodybuilders/figure competitors use salt to manipulate the appearance of their bodies.  Their diets are as vast as any other, depending on the goal and type of competition.  For some, 10 days prior to the judging, they salt their meals and drink vast quantities of water to get their bodies used to excreting both elements.  On the last two days, they consume zero salt.  This helps them achieve a cut look.  They certainly look strong, but the reality is, they are very weak and dehydrated.  Their diets are so strict and ill-balanced, they compromise their bodies' functions and not an advised practice.

How much sodium is recommended?  1,500 to 2,300 milligrams of sodium per day, is ideal.  That's about equal to 1 teaspoon, especially if high blood pressure is a factor.  Most of us are unsure how much salt we consume.  Try recording for a day, without changing your habits, your sodium intake.  Take into account your portion sizes and add up your milligrams.  It may be shocking.  If you eat out a lot, consider cutting back and depending on the places you like to frequent, you might be able to find the nutrition information online or on a calorie tracker app.  Whether you need to cutback or add a little salt to your diet, take note of how you feel after a few days, a week, and a month.  Every little improvement we make with our lives, can reap huge rewards later.  

New Class Schedule for Downtown Utica Location!

Enjoy the convenience of parking once and walking to the bars after your pole party!  Our downtown Utica location is within the heart of some of the most popular hangouts for bachelorettes and other party goers.  This studio offers a spacious pole dancing room and kitchen for any pre-approved refreshments you may bring. 

Call today for more details!  1-855-LUV-2-FLY

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PoleFIT Revolution

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