Posts Tagged ‘Sodium’
Most people know that a diet high in Sodium puts them at increased risk for high blood pressure, heart attack and stroke (brain attack). Very few people realize that a diet high in Sodium puts them at increased risk for Osteoporosis and Fracture (Bone Attack). How can this be?
The exact same molecule controls both Sodium and Calcium in the kidney. This means that you cannot pee out excess Sodium without also peeing out needed Calcium. If you take in more Sodium than the 1500 mg you need daily, you need to take in extra Calcium to make up for the Calcium you pee out along with the extra Sodium. Or you could cut down on Sodium. That is not easy.
Fracture Risk is much more than Bone Mineral Density (BMD) or t-score. Many medical conditions cause bone loss, osteoporosis and fractures. Blood tests can detect medical problems.
Sodium intake of less than 2500 mg daily helps preserve your bone health, decrease fracture risk, and prevent osteoporosis. It also helps prevent high blood pressure, heart attack, and stroke. Many Americans consume a diet with 5000 mg of sodium or more daily.
Fast food can be a killer unless you pay attention. McD Angus, Bacon & Cheese with a Chocolate Shake is 2450 mg of sodium. There are smarter choices if you look. McD Hamburger with Wildberry Smoothy is only 535 mg. Southwestern salad without chicken plus a Fruit+Yogurt Parfait is 220 mg.
Prepared foods, such as canned soup, can have 800 mg or more sodium per serving. But I can make great french onion soup from fresh using Herb-Ox Sodium Free Bouillon and Hy-Vee Swiss Cheese (50 mg sodium/oz). Helluva Good Cheddar has only 25 mg/oz.
More Salt in your diet can result in more Calcium loss from your bones. This also explains the association of Osteoporosis with Calcium containing Kidney Stones. Calcium containing kidney stones are more likely the unintended consequence of too much sodium in the diet rather than too much calcium.
Most of us get far more than the recommended 1500 to 2500 mg of sodium daily. My BP issues require that I try to stay under 1500 mg. To do that, I have to avoid “flavor enhanced” (with injected salt water) meats, deli foods, prepared and canned foods, most chips and crackers, most salsas and condiments, many cheeses, and most “fast food”. We do a lot of made from fresh in our home.