Yoga, Sodium (Salt) Under Review

Bob Crowther considers various issues, concerns associated with sodium consumption. 

Sodium was in the news during 2013. 

Important publications and recommendations were communicated to the public about sodium, high blood pressure and daily recommended levels from food consumption.

Decades of conventional practice and targets were significantly updated in treating high blood pressure for an estimated 7.4 million people 

[see The Journal of the American Medical Association].

New hypertension treatment guidelines were released last month by a committee of 17 academics.

They suggested no medication was required for individuals, 60 and over, with a systolic blood pressure of 150 or lower, a diastolic pressure of 90 and below.

This was a change from the previously recognized measurements of 140/90. 

[for details and commentaries including critics, see the New York Times articles, December 18, 2013].

Independent of blood pressure, sodium is of biological and medical interest for other reasons related to its daily consumption in foods and numerous forms including table salt (sodium chloride).

Sodium is a mineral -  among the inorganic elements [not made from living systems]that make up about 5% of our total body weight and are essential components of chemical reactions throughout the body.

Important biological functions of sodium (and potassium) include:

• involved in water and electrolyte balance
• muscle contraction
• membrane permeability; nerve impulse
• role in blood pressure 

In 1986 The American Heart Association recommended a daily maximum amount of sodium at approximately 3,000 milligrams (mg) - about a teaspoon of salt. 

By 2005, guidelines suggested a daily limit to 2,300 mg per day.

Despite these suggested figures, nutritionists estimate our Western culture diet exceeds an average of 4,500 mg per day for individuals.

Ongoing discussions and warnings about safe levels of sodium were addressed by the National Institutes of Health and led to revised dietary guidelines during 2010.

Commentary from one discussion panel encouraged further reduction of sodium consumption limits daily to 1,500 mg/day but were suspect and challenged. 

A controversy has ensued about how much salt should be consumed and considered safe in the print and digital media.

Further attention to our national conversation about sodium and salt occurred during 2013 with the publication of the Michael Moss book: Salt Sugar Fat.

 [read his discussions with food scientists studying infants to fruit flies to understand the genes and cell mechanisms underlying our human sense of salt throughout the body].

Moss investigated the relationship of salt within the Food Industry. 

He reports on a 1991 study documenting sodium in processed foods accounting for greater than 75% being consumed by the public - a consequence attributed to less home cooking from the past. 

Among his stories: evidence of our excessive salt consumption, ten to twenty the daily minimum amount the body requires (for an adult older than 18, about 500 mg) ... a stunning 5,400 mg sodium in the Hungry Man microwavable roast turkey dinner.

At the request of the Centers for Disease Control and Prevention (CDC), a committee of the Institute Of Medicine reviewed and assessed the study designs, methodological approaches and conclusions about studies on sodium intake and their link to health outcomes in the general population.

In May, 2013, their findings and recommendation were published: Sodium Intake in Populations   Assessment of Evidence.

Institute of Medicine
May 2013 Report

This group suggested daily sodium recommendations including the following: 

• maintain current level of 2,300 mg for most individuals

• evidence to lower sodium levels to 1,500 mg or lower were not supported for individuals 51 and over, African Americans of all ages or for diabetics, those with high blood pressure and kidney disease

• further research is warranted to evaluate long term benefits of decreased sodium levels

Learn More About Sodium 

The Mayo Clinic website provides several good articles on sodium and on how to make better informed food choices. 

The Harvard Health Publication [dealing with salt and blood pressure]also is a useful resource to consult.

Consumers are encouraged to pay more attention to limit their sources of sodium - aside from table salt, soups, ketchup, olives, soy sauce, Worcestershire sauce,  deli meats, canned vegetables, pasta sauces and all prepared meals should be carefully reviewed.

Read Food Labels. 

Amounts of sodium in processed foods are often high and listed by other names: for example, sodium bicarbonate, sodium citrate, sodium nitrite, sodium phosphate and monosodium glutamate [MSG].

Estimates of natural sodium in foods is about 12%. 

Consider the DASH [= 'Dietary Approaches to Stop Hypertension'] diet - consume fruits, vegetables , nuts fish, lean meats, poultry, beans and whole grains. 

Males and females are encouraged to ask questions about their specific sodium requirements. 

Individual medical situations will inform how to deal with daily sodium requirements: too much and too little sodium are to be avoided as they can have negative health consequences.

Speak with your doctor. Obtain greater clarification. 

Determine if alternatives to drug treatment options exist and are appropriate for you.

#HighBloodPressure #Hypertension  #Sodium  #YogaAndNutrition