How to Overcome Salt Addiction
Our desire for salt is deeply rooted. It is our primary source of sodium, a mineral and electrolyte that helps maintain the right amount of fluid in cells, keeps muscles working effectively, and helps nerves transmit information throughout the body. Salt tastes good, and when we want to bring out the flavor of food, salt is often the first thing we turn to.
Nonetheless, it has also been established that excessive salt intake can increase blood pressure, the risk of stroke, heart disease, or kidney failure. Although most of us are aware of the risks of a high-sodium diet, many of us continue to eat high-sodium foods.
Why Do We Crave Salt?
Our desire for salt is partly controlled by a small brain area called the hypothalamus, which produces the hormones that determine our instinctive needs, from sleep to sex to hunger. Although the human body needs some sodium, scientists say that intense salt cravings can be traced back to prehistoric times when salt was scarce. The brain forms a reward system that encourages people to look for it whenever possible because it is needed for survival. After eating salt, the brain sends a message to repeat the behavior. This drive to eat it continues to this day.
How Much Salt Do We Need?
Until 50 years of age, your daily sodium intake should be limited to no more than 2,300 mg. After 5o and those with high blood pressure, diabetes, or chronic kidney disease, should consume at maximum 1,500 mg. Of course, less is better, and every point of reduction is crucial. Most Americans consume too much salt, mainly through processed foods and restaurant meals. One teaspoon contains 2,325 mg of sodium, so it can quickly add up.
Too Much Salt Can Damage the Following:
Blood Vessels: Over time, the endothelial cells located in the blood vessels will harden, so blood cannot be pumped out efficiently.
Heart: The heart must work more diligently to circulate blood throughout the body. It also increases the risk of heart enlargement, which is a sign of heart disease.
Kidneys: The kidneys are pushed to work harder and harder.
Brain: Blood cannot enter the brain normally, which may cause thinking and memory (cognition) problems.
Reduce Salt Cravings by Reducing Sodium Intake
Over time, reducing salt intake will help reduce cravings. The brain may still signal you to want to eat salt. However, you’ll retrain your taste buds to crave less salty foods.
Ten Ways to Overcome Salt Addiction
Eat Whole, Identifiable Food
Processed foods account for 75% of the sodium consumed by Americans. This does not come from the salt shaker. Eating whole foods is good for overall health, regardless of whether you calculate fat and salt intake. Try to limit prepackaged snack foods and meals.
Know Your Limits
The average American consumes 3,400 to 6,000 milligrams of sodium per day, but the American Heart Association suggests that we consume 1500-2,300 milligrams a day. That's just a teaspoon of salt which adds up quickly.
Plan Your Meal in Advance
It is easy to order high-sodium meals on your mobile phone, but planning meals in advance not only allows you to control the amount of salt you eat but also ensures you have healthy meals and snacks available.
Get Spicy
Salt stimulates the receptors in the brain, which says this “food is so delicious." Instead, use herbs and spices for flavoring.
Choose Restaurants That Offer Whole Food
When dining out, choose a place that cooks from scratch. These restaurants will use less high-sodium processed foods. Some menus may indicate low-sodium options.
Know All Your Options
Potato chips are not the only way to satisfy a salt craving. Try low-sodium foods, such as sunflower or pumpkin seeds, and low-sodium nuts and pretzels. Small cups of hummus with thin slices of vegetables or pretzels are also good choices.
Recognize Hunger Cues and Desires
If we are not satisfied, hunger can make us reach for salty snacks. Choosing filling meals with lean protein (for example, hard-boiled eggs, yogurt, protein bars, or protein shakes) can help keep us from snacking.
Stay Hydrated
It is easy to confuse thirst and hunger. Drinking plenty of water can help reduce sodium intake.
Read Food Labels
Food labels now display nutritional information for the entire package and each serving, making it easier to track your sodium intake.
Let It Be Slow and Steady
Over time, it’s easier to reduce your salt intake because your taste buds change. Your taste buds regenerate every couple of weeks, so as your salt intake reduces, your taste buds become more tolerant of a low-sodium diet.
Conclusion
When switching from a more processed diet to a fresher whole food diet, taste buds may take some time to adjust. Give yourself some time, and use moderation. Over time, small sustainable improvements to your diet will make it easier to reduce your sodium intake.
