What is sodium? Both too little and too much are harmful
To control sodium, try to consume less than 2 grams of salt per day, which is about a teaspoon.
What is sodium? Both too little and too much are harmful
Sodium is a part of salt and is necessary for the normal functioning of the body's cells, nerves, muscles, and heart.
Consuming more than 2 grams of sodium per day can cause high blood pressure and long-term heart problems.
The salt we eat daily is not only related to the taste of our food, but also to the balance of the body, heart health, and quality of life. Both conditions of sodium deficiency and excess can cause serious health problems.
A conversation with cardiologist Dr. Rajendra Koju on what sodium is, why the body needs it, how much is safe, and what risks arise when it is too much:
What is sodium and why is it needed by the body?
Sodium is the scientific name. In simple terms, it is a part of salt. It is a mineral element. We eat it every day and it is one of the most important minerals for our body.
Without sodium, the body's cells, nerves, muscles and heart cannot function normally. It is essential for water balance, blood pressure, signal transmission and muscle function. But too much sodium can cause high blood pressure and heart problems, so it is important to keep it in the right amount.
What happens in the body when there is a lack of sodium?
Sodium keeps our body in good balance. It is found in the blood, muscles, cells and other parts of the body. Most of it is in the blood. Without this mineral, cells cannot function. Muscles, the heart and the brain all need it. If it is less than the required amount, it has a negative effect on the body.
Due to its deficiency, muscles cannot function, the nervous system is affected, and problems occur in the heart and other organs. This is called hyponatremia. It must be kept in the required amount. About 500 milligrams of sodium is needed every day, but it is recommended that the amount of salt should not exceed 2.3 grams. This 2.3 grams is not even equal to a teaspoon.
Is sodium only in salt or is it also found in other foods?
Foods like green vegetables, fruits, milk, yogurt, cheese, fish, meat, and eggs contain sodium even if they are not salted, but the amount is less.
It is difficult to say exactly how much salt to eat daily, but it can be estimated in these ways. The World Health Organization recommends less than 2 grams of sodium per day for adults. This is approximately the same as a teaspoon of salt.
Sodium is found not only in salt, but also in foods added to food and vegetables. The added sodium should not exceed 2.3 grams. A teaspoon can be used when measuring. For example, a teaspoon of salt is enough to cook vegetables for four people. Generally, it is okay to eat only one teaspoon of salt per day.
What happens when you have too much sodium?
Too much sodium has various negative effects on the body. Because sodium attracts water. When there is too much sodium, the body retains water, blood volume increases, and pressure in the blood vessels increases. The biggest problem caused by this is high blood pressure, which causes long-term damage to the heart, brain, kidneys, etc.
What are the symptoms of sodium deficiency or excess?
When there is a deficiency (hyponatremia) or excess (hypernatremia) of sodium, various symptoms appear in the body, which are mainly due to the effects on the brain and nervous system.
Sodium deficiency occurs when the blood sodium level is 135 milliequivalents per liter.
The main symptoms are headache, nausea or vomiting, fatigue or weakness, muscle weakness, cramps, confusion or dizziness, irritability or low blood pressure, dizziness, fainting, or a person may go into a coma.
When sodium is high, ‘sodium 145 milliequivalents per liter in the blood’
When sodium is high, problems such as excessive thirst, feeling tired or lethargic, dizziness or confusion, irritability, muscle twitching or cramps, dry mouth and skin, and rapid heartbeat may occur.
You can predict these symptoms at home. If you experience problems such as headache, fatigue, confusion, cramps, or fainting, you should go to the doctor immediately. These symptoms can also be associated with other diseases. But the most accurate and reliable way is to check the amount of sodium in the blood by doing a blood test.
How does sodium affect heart health?
Excess sodium affects the heart in two main ways. First, it causes high blood pressure and puts extra pressure on the heart and blood vessels. Second, as blood volume increases, the heart has to pump more blood, which can cause the muscle in the left lower chamber of the heart (ventricle) to thicken or enlarge, a condition called ‘left ventricular hypertrophy’, or increase the risk of heart failure.
In addition, excess sodium activates the sympathetic nervous system, weakens the inner lining of blood vessels, and increases inflammation, which further damages the heart and blood vessels. The effects are more severe in people with high blood pressure or heart disease, as it increases the accumulation of excess fluid in the body, putting an additional burden on the heart.
How to control sodium?
-To control sodium, try to keep your daily intake below 2 grams, which is about 5 grams of salt per day.
-You should cook more fresh food at home. Processed/packaged foods such as chips, noodles, sausages, bread, soy sauce, etc. should be reduced as much as possible. Salt should be kept to a minimum while cooking and eating.
-You should check the sodium content of packaged foods by looking at the label and choose low-sodium options.
-You should eat more potassium-rich foods such as fruits, vegetables, and yogurt. This reduces the negative effects of sodium.
