In the realm of dietary debates, few topics spark as much controversy as salt. From warnings about high blood pressure to claims of mineral-rich benefits, the discourse surrounding salt consumption can be overwhelming. It’s a topic of fervent debate among medical professionals and alternative health coaches alike. Let’s explore the complexities of salt consumption, particularly focusing on the contrasting views of Western medicine and insights from “The Salt Fix” book by Dr. James DiNicolantonio. We will delve into the nuances of salt choices, talking about pros and cons to help you make informed decisions for your health.
Pros of a Low-Salt Diet (Perceived by Western Medicine Recommendations)
I am keeping explanations of when and why shortly since the process will be explained in detail in the Con’s paragraph.
- Blood Pressure Control: High sodium intake is often associated with hypertension, prompting doctors to recommend a low-salt diet to manage blood pressure levels.
- Cardiovascular Health: Excessive salt consumption has been linked to increased cardiovascular disease risk, making salt reduction a preventive measure for heart attacks and strokes.
- Kidney Function: Limiting salt intake can alleviate strain on the kidneys, especially in individuals with compromised kidney function, by reducing fluid retention.
Cons of a Low-Salt Diet (As Argued in “The Salt Fix”)
- Blood Pressure Control: Salt restriction may lower blood pressure – but this isn’t a good thing! A reduction in blood pressure achieved by salt restriction isn’t necessarily healthy. It generally indicates problems with low blood volume or dehydration. So while blood pressure may be lower, circulation is down, organs are working harder, and oxygen and nutrient supply to organs is down – the opposite of long-term health the guidelines profess to protect. (p185 / The Salt Fix) “Perhaps the most disturbing thing about the low-salt guidelines is not how little effect they have on blood pressure when salt is restricted – but how great a negative effect they have on normal functioning, such as blood volume. When the intake of sodium is severely restricted, blood volume can go down by 10 – 15%(1). This change indicates the body is under stress of dehydration. at that point, the body is facing an emergency, and the salt-retaining hormones are released as a last-ditch means of maintaining the body’s homeostasis – to prevent a large drop in blood pressure. In other words, a low-salt diet indicates a crisis for the body, not a recipe for optimal health.
- Negative Impact on Hormones and Metabolism: Dr. DiNicolantonio suggests that drastically reducing salt intake can disrupt metabolic processes, increase harmful hormones and potentially leading to insulin resistance and weight gain. “Salt restriction increases levels of harmful hormones. Restricting the intake of salt increases the levels of hormones that are known to enlarge and stiffen the heart and arteries. In other words, eating more salt may prevent the development of hypertension and heart failure, whereas restricting salt may actually cause these diseases! Low-salt diets also increase your risk of obesity by increasing insulin levels. Put plainly: eating more salt may keep us thin.” (p186 / The Salt Fix)
- Increased Risk of Cardiovascular Events: Ironically, overly restrictive salt intake may elevate the risk of adverse cardiovascular outcomes, as asserted by Dr. DiNicolantonio. Salt restriction raises heart rate. Any dehydration-related blood pressure reduction from salt restriction is going to be off-set by a larger increase in heart rate. So while people see a 2% reduction in blood pressure, most people have a 10% increase in heart rate. This increase in heart rate is probably more harmful than the small drop in blood pressure, increasing the amount of stress on heart and arteries, potentially leading to hypertension, heart failure (hypertrophy), and cardiovascular events.
- Electrolyte Imbalance: Cutting salt intake without considering other electrolytes can disrupt electrolyte balance, causing muscle cramps, weakness, and other health issues.
- Negative Impact on Brain Health: Salt restriction may impair cognitive function and mental clarity due to the brain’s requirement for sodium. Also following a low-salt diet could be “priming” or “sensitizing” our brains for an excessive reward from refined sugar or other addictive substances.
- Compromised kidney function: In people who had normal weight and regular blood pressure, low-salt diets have been found to compromise kidney function. A Cochrane meta-analysis of almost 170 studies found that low-sodium interventions lowered blood pressure only minimally while significantly raising levels of kidney hormones, stress hormones, and unhealthy triglycerides. Low-salt diets could actually cause overgrowth of the heart and kidneys, which could lead to heart failure and kidney disease – the very diseases we have been told high-salt diets cause.
- Adrenal insufficiency: Higher salt intake will help balance adrenal hormones due to the fact that low-salt diets will increase norepinephrine and aldosterone.
- Hypothyroidism: Those who follow the low-salt advice may be twice as likely to not get the recommended daily amount of iodine. A deficiency in iodine decreases the body’s production of T3 and T4 hormone and can enlarge the thyroid tissue, causing goiter and possibly leading to underactive (hypothyroid)or overactive (hyperthyroid) thyroid function.
- Higher triglyceride/cholesterol: Reducing salt has been found to accelerate hardening of the arteries and raise cholesterol and triglycerides in animals. The authors of the Cochrane analysis concluded that low-salt diets might lead to an overall negative effect on health based on increases in hormones, (bad, LDL) cholesterol and triglycerides. (2)
- Weakened antimicrobial barrier function of the skin: Eating enough salt can ensure adequate salt deposits in our skin, which can help encourage protective macrophages to help attack bacterial infection. (3)
Symptoms of Low Sodium Intake
- Muscle Cramps: Electrolyte imbalance can lead to muscle cramps, particularly during physical activity.
- Fatigue: Inadequate sodium intake can cause fatigue and weakness due to compromised nerve and muscle function.
- Headaches: Changes in sodium levels may trigger headaches or migraines.
- Nausea and Vomiting: Low sodium levels may disrupt digestive processes, leading to nausea and vomiting.
- Confusion or Disorientation: Sodium is essential for brain function, and low intake may impair cognitive function.
- Dizziness or Lightheadedness: Sodium helps regulate blood pressure, and low levels can cause dizziness or lightheadedness.
- Hyponatremia: Severe sodium deficiency can lead to seizures, coma, or even death if left untreated.
- Increased Thirst: The body may increase thirst to encourage fluid and sodium consumption.
- Edema (Swelling): Paradoxically, low sodium levels can lead to fluid retention and swelling.
- Irregular Heartbeat: Sodium is vital for heart function, and low levels can cause irregular heart rhythms.
Are all Salts created equally? Understanding Salt Types for Better Health
Salt is not just salt. There’s a stark contrast between refined table salt, commonly found in most households, and unrefined salts like sea salt or Himalayan salt. Let’s delve deeper into the differences:
1. Refined Table Salt (Sodium Chloride):
Refined table salt undergoes extensive processing, stripping away not only impurities but also valuable minerals naturally present in salt. Table salt contains only two minerals – sodium and chloride. This intensive refining process often involves bleaching and additives to prevent clumping. While iodine is typically added to combat iodine deficiency, the final product lacks the diverse mineral composition found in unrefined salts.
The consequence of this refining process is a salt product devoid of essential minerals beyond sodium chloride. Although iodine fortification addresses a specific health concern, the absence of other minerals may impact overall health benefits derived from salt consumption.
2. Unrefined Salts (e.g., Sea Salt, Himalayan Salt):
In stark contrast, unrefined salts retain their natural mineral composition, offering a spectrum of nutrients beyond sodium chloride. Sea salt, harvested from evaporated seawater, contains trace minerals like magnesium, potassium, calcium, and iodine. Similarly, Himalayan salt, mined from ancient salt deposits, boasts a rich mineral profile, including iron, manganese, and copper, lending its distinctive pink hue.
These minerals contribute to electrolyte balance and overall well-being. While the mineral content may vary depending on the source and processing methods, unrefined salts offer a more holistic approach to salt consumption, aligning with the body’s nutritional needs to function properly on a cellular level.
How much Salt do We really Need?
While well-intentioned government departments and health authorities have focused primarily on the relationship between salt intake and blood pressure, they have largely overlooked the unintended consequences of not getting enough salt. The optimal amount of salt consumption can differ from person to person, depending on individual situations.
Scientists have found that across all populations, when people are left to unrestricted sodium consumption, they tend to settle in at 3000-4000 milligrams of sodium per day. Low-salt diets limit people’s consumption to 2300mg per day – or even 1500mg. In chapter 7 and 8 of The Salt Fix you can find and implement your ideal salt intake.
Despite the Institute of Medicine’s commitment to base its nutrient intake recommendations in evidence, the 2004/2005 Dietary Reference Intakes for sodium were not supported by evidence, as the subsequent 2013 Institute of Medicine review admitted. In this review, I suggest an approach to setting nutrient intake requirements based in physiology. Briefly, the requirement of a given nutrient can best be said to be the intake that calls for the least adaptation or compensation by the intact organism. For sodium, evidence indicates that such an intake is typically between 3000 and 5000 mg/d.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420256/
These studies focused mainly on the rise in risk of adverse outcomes at sodium intakes lower than prevailing intakes in the general population. Risk associated with substantially higher intakes, of course, is not to be discounted or dismissed. Nevertheless, in the current context, the emphasis is on intakes lower than current population averages. Here, the evidence from all the studies cited indicates that there is probable increased risk of harm at intakes below 2800 mg/d in normal-weight adults.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420256/
Humans have Always Needed Salt
As Dr. DiNicolantonio says “We know salt was important to early humans, reflecting and mimicking the marine environment from which we came.” In the salt debate, knowledge is key. While Western medicine advocates for salt reduction to manage hypertension, “The Salt Fix” presents a compelling argument against overly restrictive salt intake. Understanding the pros and cons, as well as recognizing the symptoms of low sodium intake, empowers individuals to make informed decisions about their salt consumption. By embracing new knowledge and quality sources of salt without fear, such as unrefined varieties, we can support our health with confidence. One way to increase your salt intake, if it’s too low, could be to sip a mug of nutritious hot vegetable broth. Simply stir one teaspoon of FRESH BOUILLON in a cup of hot water.
Science is never settled! Is it Time to tackle the Salt Paradigm?
Dr. DiNicolantonio mentions the scientists and studies in his book who have contributed to the salt paradigm which has been shown to be not as correct as the medical profession thought. The fact that it’s been a simple solution is probably the reason why it is still believed. If you would like to know why the experts got it wrong, I highly recommend to read the book yourself to get a better understanding.
The whole science behind salt restriction might at some point silently crumble away as it is been happening to the cholesterol science in regards to cardiovascular diseases. Robert Heaney, MD wrote in the Journal Nutrition Today: “Demonizing sodium is not only unsupported by evidence but is counter-physiological as well, as it ignores sodium’s most basic function in mammalian bodies.” Sadly, because of false assumptions in the early twentieth century, the subsequent overwhelming proof of salt’s innocence has been discounted. Too few people have listened to the science, too many people have argued, and too many years have been lost looking at the wrong end of the equation.
“Hopefully, the tide is turning and our public health policy makers recognize this. We need to cut out the sugar and start celebrating salt.” – Dr. DiNicolantonio
Embrace the benefits of salt and enjoy FRESH BOUILLON