Just like saturated fat, salt has a very bad reputation.
Just like saturated fat, salt is actually needed in the body for it to work optimally.
Salt is not totally harmless, but it's not the devil in disguise either.
Confused? Most people are.
Basically our body needs salt but at the same time research has proven that too much of it can also be bad for us.
Today I will explain why this confusion has arisen and what you need to know and what you can do about it.
I will provide you will some solutions to help you avoid the negatives and gain all the positives to be had from salt.
Firstly let's have a quick look into the history of salt and find out how it got such a bad name for itself.
How Salt Got it's Bad Name
There was one big study carried out in the 1980s called 'Intersalt', this study aimed to find out if there was a relationship between high blood pressure and salt intake.
The study showed a very small link between the two.
It was found that some undeveloped non industrial people who had very low salt intake were found to have low blood pressure.
The leaders of the study were happy with this and used this as proof that if a low salt diet gave low blood pressure then high salt diet must = high blood pressure.
But then there was another group in the study who mucked up the results and put the first "result" into question.
This was a tribe called the Kuna from Panama.
It was again found that they had low blood pressure and low salt intake. They decided to test their hypothesis further by increasing the salt intake of the Kuna, sometimes up to 6 teaspoons a day.
The result was there was no change in the hypertensive statuses (blood pressure) of the tribe, no matter what age they were.
However these days it's widely accepted, it's been proven over and over, if you drastically cut your salt intake there probably will be a slight drop in your blood pressure.
This drop is mostly due to the immediate drop in body weight which you get when you cut out salt.
But there is a lot of evidence to suggest that although salt reduction can lead to slightly lower blood pressure all out salt reduction can also lead to health problems.
In a study in 2011, it showed that after 7 days on a low salt diet the healthy male and female subjects, insulin resistance was increased when compared to a diet high in salt. (insulin resistance is bad and can lead to hormonal problems and weight gain)
Another study which was testing the relationship between blood pressure and salt intake found that a reduced salt diet had negative effects on cholesterol levels and stress hormone levels. (A sure sign the body is not happy)
One study found that you are more at risk of strokes and heart attacks if you eat under 3 grams of sodium a day than you are when you eat 6-7 grams of sodium a day.
There is a lot of evidence to suggest that salt is OK when eaten in the right form and the right amounts.
Salt has been used as a bit of a scapegoat by health and nutrition experts who suggest that salt causes obesity and countless other health problems.
Most of the salt in a western type diet (ours) would come from salt "already added" to your foods.
I personally feel that the type of hidden salt in food is worse that the stuff you sprinkle on top of food.
This is where your main focus should be, cutting out these high salt - processed foods.
The best overall indicator of health is ultimately how long you live!
A study found that people with an average salt intake tend to live longer than those who consume too much or too little salt.
The figure of the average salt intake was just under 2 teaspoons a day.
I personally think salt quality is more important than quantity, and 5-10g of salt per day is OK for the average person. I also believe salt intake should fluctuate, for example, it should increase if you sweat or exercise lots, and decrease if you are totally inactive (the same as for food in general, if you do more you need more).
If you, like me, are a salt lover, you will be pleased to hear that there are more benefits.
Salt is good for you when you exercise, it helps to keep you hydrated.
You may have heard about electrolytes, and how, when we exercise, we need to replace them, that's what big brands like lucozade and powerade brag about.
(Tip - never use this stuff, especially if your an athlete, its contains a neuro-toxin, aspartame)
This study has found that if you increase your sodium intake before exercise in warm conditions it increases fluid volume(water in the body) and reduces the physiological strain of the exercise.
This doesn't only apply to hot weather conditions, it works for all sports and conditions. Don't just start taking salt before you train or play - buy some salt tablets. Take as recommended by them.
Optimal Performance
