Sodium is a mineral that often has a negative reputation, mostly due to its presence in processed foods. Common sources include lunch meats, hot dogs, cured meats, condiments, and cheese and milk. In excessive amounts, this mineral can lead to health issues such as increased water retention and high blood pressure. However, when consumed in appropriate amounts, this mineral is actually essential for maintaining key bodily functions. Understanding the balance of this mineral in your diet is key to reaping its benefits while avoiding potential drawbacks.
Health Implications of Sodium
Blood Pressure and Bloating
This mineral has been implicated as a causative factor in high blood pressure. It has a strong osmotic pull that allows this mineral to draw water to wherever it is in the body. When this mineral is in high concentration in the blood, the body retains water in the blood vessels to dilute the excess sodium, which leads to greater blood volume and thus, higher blood pressure. The same effect can occur when this mineral builds up in the tissues, which results in bloating and sometimes edema (swelling) or water-retention.
Electrolytes and pH Balance
Our body's enzyme and energy systems are reliant on the balance of our body's delicate pH level. To maintain this balance, minerals like sodium, potassium, and chloride, known as electrolytes, are needed. These electrolytes are lost in bodily fluids like urine, sweat, and tears. Electrolyte loss, including the loss of this mineral, leads to sunstroke and heat exhaustion. Sodium ions are needed to transfer electrochemical impulses along nerves and in muscles. Therefore, sodium balance is important for maintaining heart function and the function of all other muscles in our bodies. Those who use diuretics and fibromyalgia sufferers may benefit from a moderate increase of this mineral in the diet.
Getting A Healthy Intake of Sodium
Although simply eating more processed foods is a simple way to increase your sodium intake, you will also be increasing your intake of fat, preservatives and refined sugar. This mineral can be supplemented healthfully in the diet by the use of seaweeds. Seaweeds, such as kelp, dulse and nori, contain sodium and potassium along with many other trace minerals. They can be found in tablet form or as dried sheets or flakes that can be directly added to foods. Sea salt is a better source of this mineral than iodized table salt because it contains a balance of other minerals. Celtic sea salt is a variation of sea salt that is reported to have high levels of potassium and other minerals, but is relatively low in sodium. Some claim that it can actually decrease blood pressure. This type of salt is a good alternative for those who want the salty flavour but do not want to add much sodium to their diet.
Sodium Deficiency
Taking diuretic medications and supplements can deplete this mineral, and an estimated 20% of the elderly may be deficient in sodium due to diuretic use. Sodium, chloride and potassium exist in balance with each other in the body. A high level of one of these minerals means that the other minerals will be low, and vice versa. Those with cardiovascular, kidney or liver disease should carefully monitor their sodium level. See our chart below for deficiency symptoms.
