Salt. A simple nutrient, which has been both praised and maligned in various ways for centuries. Salt is truly one of the delicacies of the world (it was one of the first preservatives discovered, and for a time was valued higher than gold), yet what price does this delicacy have on our health? Sodium levels in food have continually risen in both food preparation and human consumption for decades. More and more research is being conducted which links higher salt levels in humans to higher mortality rates: namely, in the areas of cardiovascular and heart disease. While this should be enough on its own to deter sodium junkies from getting their fix, another nutrient—potassium—has been decreasing steadily in Americans for just as long. The combination of rising sodium levels and decreasing potassium levels is far more deadly than either is alone.
Whenever I get burned out after a strenuous workout, the first thing I take is potassium powder swirled in some water. Within thirty minutes or less I’m back to my pre-workout energy level; boatloads of endorphins swirl around in my body, and the blood slowly returns to my head (Lord knows I need it there the most). Potassium wasn’t something I realized was so important until I heard the story about fraternity hazing at some university. A poor pledge member died because of the high amount of water he drank over a short period of time (water depletes potassium levels in your body through the excretion of urine; once you run out of potassium, you die). Salt, on the other hand, I could never get enough of. I was always the first in my family to sample some homemade soup, wipe the look of disdain off my face, and rush to the cabinet to grab the shaker and ‘tastify’ it a bit.
But the more research being done about the dangers of overindulging in sodium and neglecting potassium, the more I am forcing myself to change my old habits. In the third NHANES (National Health and Nutrition Examination Survey, a 14.8 year analysis involving 12,267 adults), a higher sodium-potassium ratio was found to increase the risk for cardiovascular (CVD) and ischemic heart disease (IHD) as individuals grew older. On average, sodium consumption per person was twice as high as recommended, while potassium consumption was half as high as recommended. Over the course of time that participants were surveyed, 2,270 died: 825 from CVD and 433 from IHD. Here’s the thing: higher sodium to potassium ratios were found in many of the CVD/IHD subjects. While this is by no means conclusive evidence (as the participants were only asked to fill out surveys based on their personal estimations of the foods/nutrients ingested, and not chemically tested for body nutrient levels), it does shed some light on the fact that an imbalance of nutrition in the category of sodium/potassium is more dangerous than previously thought.
So, what should we do? First off, the level of sodium in processed foods needs to go down. If sodium levels are strategically altered across the bar for many of the foods on today’s shelves, most Americans will continue eating the same foods while simultaneously being oblivious to the fact that the salt content is diminishing. Another simple solution that will help is to print potassium levels of foods on the labels. While simply ingesting more potassium will not entirely counter the negative effects of sodium, it is proven to energize and invigorate our bodies’ natural function. In the short and long run, ingesting recommended daily values of potassium will allow our bodies to exist more comfortably and easily in homeostasis.
However, these are somewhat long-term solutions which take time to be put into effect; especially with food industry lobbyists pushing for nothing to change in how the food they create is regulated. What can be done today in order to make you healthier tomorrow? Quite simply, personal initiative. Research some high-potassium foods, and add them to your daily routine. Start scoring the labels of foods and replacing those high-sodium items with something a little less salty. Invest in some multivitamins and supplements (few of which, if any, contain sodium! WHAAAAAAT?!?) to increase both potassium and other essential nutrients. Try some potassium chloride, a salt substitute which is stronger than table salt and made using potassium. When looking at the compromises between too much salt and too little potassium, potassium chloride really is the best of both worlds! It takes time and perseverance to get used to any change in your diet or general activity, so start small. But always have confidence that in doing something better for your body, you will be well on your way to becoming a healthier, happier you!
Guest Blog – Joseph Zimmerman
References:
Yang Q, et al “Sodium and Potassium Intake and Mortality Among US Adults: Prospective Data From the Third National Health and Nutrition Examination Survey” Arch Intern Med 2011; 171(13): 1183-1191.
Silver LD, Farley TA “Sodium and Potassium Intake: Mortality Effects and Policy Implications” Arch Intern Med 2011; 171(13): 1191-1192.
Kaiser Chris, “Food Industry Urged to Lighten Up On Salt” MedPage Today 2011
“Strategies to Reduce Sodium Intake in the United States” A Report Brief Institute of Medicine 2010
