{"id":2151,"date":"2018-02-07T19:51:28","date_gmt":"2018-02-07T19:51:28","guid":{"rendered":"http:\/\/www.happybellyhealth.com\/?p=2151"},"modified":"2024-04-05T19:06:18","modified_gmt":"2024-04-05T19:06:18","slug":"blood-pressure-myth-busting-sodium-truths","status":"publish","type":"post","link":"https:\/\/www.happybellyhealth.com\/hbh-staging\/blood-pressure-myth-busting-sodium-truths\/","title":{"rendered":"Blood Pressure Myth-Busting &#038; Sodium Truths"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2151\" class=\"elementor elementor-2151\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5blm2kj elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5blm2kj\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3mo9w1a\" data-id=\"3mo9w1a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5uwdzyz elementor-widget elementor-widget-text-editor\" data-id=\"5uwdzyz\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Health magazines damn it. Foods labels trumpet their lack of it. Doctors caution using it. Everyone seems to be avoiding it. But at what cost? <strong>I\u2019m talking about sodium \u2013 or rather, table salt (sodium chloride)<\/strong>. Given the current health media messages, you might think that sodium was toxic. A menace to the body. Well, I know this is going to sound odd because of all the brain-washing we\u2019ve received, but nothing could be further from the truth. The human body actually has to have sodium to survive!<\/p><p><br \/><strong>Sodium is a crucial electrolyte<\/strong> \u2013 and our most plentiful one \u2013 stored primarily in extracellular fluids (that is, our blood and the fluid that surrounds all our cells). Our kidneys use electrolytes to regulate the amount of water in the body, an important job as our bodies are about 60% water. When we have high levels of sodium, the kidneys release less water. When we have too little sodium, the kidneys release more water. You\u2019ve probably experienced this dynamic if you\u2019ve eaten too many snack chips or popcorn or fast food and found your hands or ankles swollen the next day. Too high blood sodium levels can promote arterial constriction or narrowing. Hence: high blood pressure.<\/p><p>This is the overly-simplified explanation that leads many people to eliminate salt from their diet to avoid hypertension. But what do we find in medical studies looking at the actual impact of reduced sodium consumption? You might be surprised. In reality, there is very little evidence to show that reducing salt intake makes significant change in blood pressure for the vast majority of\u00a0people.<\/p><ul><li>A <a href=\"http:\/\/healthyfixx.com\">Belgian study<\/a> of 3600 adults published in the Journal of the American Medical Association earlier this year found that those consuming the least salt over an 8 year period were the most likely to die from heart disease.<\/li><li><a href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1046\/j.1365-2753.2003.00359.x\/abstract\">Another study<\/a> found that after 1-5 years of sodium restriction, the average blood pressure of participants was reduced on average by only 1.1 mm Hg (systolic) and 0.6 (diastolic) \u2013 unimpressive and hardly breakthrough results. This doesn\u2019t meet the definition of a statistically significant drop for the study size.<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15266549\">A meta study<\/a> of 28 different analyses in 2004 found that reducing sodium (by over\u00a02 grams per day) only reduced blood pressure in hypertensive individuals by an average of 5mm Hg (systolic) and 2.8 (diastolic). 3 points? I\u2019m really underwhelmed. The impact was even less for those with normal blood pressure.<\/li><li>On the other hand, it\u2019s been well demonstrated that <a href=\"http:\/\/oflabratsandmen.blogspot.com\/2011\/02\/unintended-consequences-salt-intake.html\">reducing sodium may increase insulin resistance<\/a> (which causes diabetes). Another study showing the same <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S002604951000329X\">here<\/a>.<\/li><li>Did you know that the most famous study that started our \u201csodium scare\u201d back in the mid-80s only found a correlation (that is, aligned data, no cause-and-effect was established) in only 4 out of 52 worldwide country populations. Those 4 happened to be indigenous tribes in Brazil, Kenya, and New Guinea \u2013 hardly validation of a widespread human phenomenon!<\/li><li>A more recent study likely hones in on the truth for most people; it\u2019s about moderation. Rather than hypertension specifically, this <a href=\"http:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1311889\">study<\/a> looked at sodium intake relative to cardiovascular disease and mortality. They found that moderate sodium\u00a0intake (4-6g\/day) resulted in the lowest risk of CVD onset and death, as compared to both\u00a0too little (&lt; 3g\/day) and too much (&gt;6g\/day) sodium\u00a0intake. (They even offer a cute, <a href=\"http:\/\/www.nejm.org\/do\/10.1056\/NEJMdo005008\/full\/\">3-minute video<\/a> that summarizes the results.) \u00a0This moderate intake correlates to about 2\u00a0to 2.5 tsp\/day. If you are very active and sweat a lot, you may wish to aim for the upper end of this.<\/li><\/ul><p><br \/><strong>My point is that this is another example of large-scale, we\u2019re-all-the-same, national medical guidance that upon closer inspection doesn\u2019t hold up to scrutiny.<\/strong>\u00a0There are, in fact, some individuals who are particularly \u201csalt sensitive\u201d, that is having a blood pressure increase in response to moderate sodium intake. But there are many factors that play into this sensitivity, especially insufficient potassium (keep reading). Other key factors include lack of exercise, low melatonin and poor sleep, magnesium deficiency, and poor blood sugar control, especially a diet high in refined carbohydrates e.g. pasta, bread, chips. (One notable exception is those with kidney disease or other renal filtration impairment which usually benefits from reduced sodium intake.)<\/p><p>\u00a0<\/p><p><strong>The more important factor at play here for most Americans is\u00a0low potassium.<\/strong> A critical electrolyte which the body stores primarily inside our cells (intracellular fluid), potassium is just as important as sodium in the body\u2019s effort to regulate fluid levels and movement. If our body can pump sufficient potassium into our cells, then it can keep most sodium safely out of our cells. The result? Healthy, non-acidic cell environments and easy excretion of excess sodium. Stable blood pressure is, in large part, about a careful balance across all our electrolytes. \u00a0Some studies show that increasing potassium can decrease one\u2019s sensitivity to sodium.<\/p><p>\u00a0<\/p><p><strong>The problem is that the average American diet is very high in sodium while being simultaneously low in potassium (and also magnesium).<\/strong> In fact, no food in nature is higher in sodium than potassium. Not a single one. Our current situation is a man-made phenomenon courtesy of fast foods and convenience foods, overloaded with salt and lacking terribly in potassium-rich vegetables and fruits. If you eat whole, natural foods with an emphasis on vegetables and fruits (and yes, use a salt shaker for flavor and to give your body the electrolytes it needs!), you likely won\u2019t have any problems with this balance. With this type of diet, I believe we can rely on our taste buds and preferences and cravings to guide us in how much salt we uniquely need each day.<\/p><p>\u00a0<\/p><p><strong>So does the typical HBHer eat too much sodium? Probably not.<\/strong> But does the typical American eat too much sodium? Absolutely.<\/p><p>Consider the Outback Steakhouse Bloomin\u2019 Onion \u00ae with over 4000mg sodium (that\u2019s more than a day\u2019s worth in a single appetizer). \u00a0Or Quizno\u2019s Classic Sub (regular size) with over 2500mg sodium in one sandwich. But the solution is in moving away from all of these processed foods (also loaded with chemicals) and adding potassium-rich foods to our diet. To this end, most people think of bananas. But many foods are even higher in potassium (per serving e.g. avocado, cantaloupe, sweet potato, sundried tomatoes, Brussels sprouts, spinach, and even\u00a0vegetable juices like Very Veggie (an organic \u201cV-8\u201d choice).<\/p><p>\u00a0<\/p><p><strong>My challenge to you is to not accept the fate of \u201cblood pressure medication for life\u201d.<\/strong> Remember that some drugs are truly critical, but they are all synthetic toxins. Blood pressure medications have real side effects (especially low energy and potassium loss, for diuretics). If you are reducing salt in hopes of lowering your blood pressure, find out if it\u2019s really working. For many people, it just doesn\u2019t make a difference. Many of our\u00a0clients have been able to reduce or stop their BP meds completely with simple but determined lifestyle changes and a few\u00a0supportive supplements. \u00a0The opportunity is to get to the true root causes of each person\u2019s hypertension. Suboptimal minerals are usually involved, but toxicity, methylation impairment, insulin resistance, and other dynamics may be at play too.<\/p><p>\u00a0<\/p><p>When you use salt, I recommend unrefined, <a href=\"https:\/\/www.amazon.com\/Real-Salt-Sea-Pouch-26-Ounce\/dp\/B000BD0SDU\/ref=as_li_ss_tl?ie=UTF8&amp;linkCode=sl1&amp;tag=eatonpurpose-20&amp;linkId=23de5b262f2372345faa6801cc28d415\">natural sea salt<\/a>. This option will give you a mix of trace minerals, but more importantly, it helps you to avoid the chemicals added to typical table salt\u00a0which don\u2019t have to be listed on the label\u00a0(e.g. anti-caking\u00a0agents such as sodium silico-aluminate or ferrocyanide). To make sure you get the natural iodine you need daily, enjoy some <a href=\"https:\/\/www.amazon.com\/Health-Foods-Organic-Roasted-Seaweed\/dp\/B010Q33138\/ref=as_li_ss_tl?ie=UTF8&amp;linkCode=sl1&amp;tag=eatonpurpose-20&amp;linkId=9a231b9bf52761c348f57fdc33f6a1f4\">seaweed snacks<\/a> a couple times a week (no joke, these are delicious \u2013 check them out at Whole Foods Market or Trader Joe\u2019s) or use some <a href=\"https:\/\/www.amazon.com\/Maine-Coast-Vegetables-Granules-Alternative\/dp\/B0007SMLUM\/ref=as_li_ss_tl?ie=UTF8&amp;linkCode=sl1&amp;tag=eatonpurpose-20&amp;linkId=8122c53f7ea5b476786c7a1859ba05e7\">natural kelp granules<\/a>\u00a0in your meal prep. I put these on my salad or stir-fry at lunch every day; they are also easy to find in the \u201chealthy\u201d section of most grocery stores.<\/p><p>Make a commitment to yourself and see how wonderfully your body (and your energy level) flourishes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6bfivmq elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6bfivmq\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-g3iyhq1\" data-id=\"g3iyhq1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-qh0m7w8 elementor-widget elementor-widget-text-editor\" data-id=\"qh0m7w8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 style=\"text-align: center;\"><b>Are you curious? <a href=\"https:\/\/www.happybellyhealth.com\/hbh-staging\/schedule-a-15-minute-chat\/\" target=\"_blank\" rel=\"noopener\">Let\u2019s chat.<\/a> We would love to hear from you.<\/b><\/h3><p>If you\u2019re interested in finding out more about health coaching, please use this <a href=\"https:\/\/www.happybellyhealth.com\/hbh-staging\/schedule-a-15-minute-chat\/\">form<\/a> and you&#8217;ll be prompted to schedule a 15 minute chat. We look forward to supporting you.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cdoe038 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cdoe038\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4pop6hy\" data-id=\"4pop6hy\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-x4q2o13 elementor-widget elementor-widget-image\" data-id=\"x4q2o13\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.happybellyhealth.com\/hbh-staging\/wp-content\/uploads\/about-shanti.jpg\" class=\"attachment-full size-full wp-image-45\" alt=\"Shanti sitting among flowers\" srcset=\"https:\/\/www.happybellyhealth.com\/hbh-staging\/wp-content\/uploads\/about-shanti.jpg 800w, https:\/\/www.happybellyhealth.com\/hbh-staging\/wp-content\/uploads\/about-shanti-300x225.jpg 300w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Shanti Pappas, Functional Medicine Health Coach<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Health magazines damn it. Foods labels trumpet their lack of it. Doctors caution using it. Everyone seems to be avoiding it. But at what cost? I\u2019m talking about sodium \u2013 or rather, table salt (sodium chloride). Given the current health media messages, you might think that sodium was toxic. A menace to the body. Well, [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"nf_dc_page":"","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[399,419,406],"tags":[],"class_list":["post-2151","post","type-post","status-publish","format-standard","hentry","category-nutrients-and-nutrition","category-symptoms-and-conditions","category-balanced-and-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Blood Pressure Myth-Busting &amp; Sodium Truths - Happy Belly Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Blood Pressure Myth-Busting &amp; Sodium Truths - Happy Belly Health\" \/>\n<meta property=\"og:description\" content=\"Health magazines damn it. Foods labels trumpet their lack of it. Doctors caution using it. Everyone seems to be avoiding it. But at what cost? I\u2019m talking about sodium \u2013 or rather, table salt (sodium chloride). Given the current health media messages, you might think that sodium was toxic. A menace to the body. 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Foods labels trumpet their lack of it. Doctors caution using it. Everyone seems to be avoiding it. But at what cost? I\u2019m talking about sodium \u2013 or rather, table salt (sodium chloride). Given the current health media messages, you might think that sodium was toxic. A menace to the body. 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