Shake the Salt Habit: Easy Tips to Keep Your Body Happy and Healthy!

by Alexandrina Balanean, MPH, MWC

Are you a salt superstar, sprinkling it on your meat, potatoes, and scrambled eggs, or even licking up every grain from your margarita rim? If so, you—like our sodium-loving friend below—are probably getting too much of a good thing.

Your body needs a pinch of sodium every day to keep things running smoothly—like sending nerve signals, flexing and relaxing muscles, and balancing water and minerals.² In fact, just 500 milligrams a day (about a quarter teaspoon of salt) is enough to handle these vital functions.² But here’s the kicker: most of us are getting way more than that. The average American takes in about 1.5 teaspoons of salt daily—that’s a whopping 3,400 milligrams of sodium, far beyond what our bodies actually need.² Ok,  but you feel fine, right? Maybe, but if you’re often bloated, puffy, thirsty, or craving salt, your body is telling you to cut down.¹ Other signs include having trouble sleeping, going to the restroom a lot, and gaining weight.¹ And here’s a twist—not everyone handles sodium the same way.³ Some people are more sensitive to sodium, meaning their bodies hold onto it more easily. This causes even more fluid retention, with all the bloating and puffiness.³

Your kidneys are like your body’s sodium traffic cops—here’s how they work:²

• When sodium levels are low, your kidneys hold onto it.
• When there’s too much, they flush the extra sodium out through urine.
• If your kidneys can’t get rid of the extra sodium, it starts to pile up in your blood.
• Because sodium loves water, it pulls in extra fluid from your cells, increasing your blood volume.
• This makes your heart work overtime to pump all that extra blood, putting more pressure on your arteries.

If you’re reading this, chances are you know that eating too much sodium is not healthy. Well, here’s the thing: you don’t have to be a salt superstar to overdo it on sodium. Even if you never, ever add salt to your meals, it’s still really easy to go overboard. That’s because sodium is hiding in plain sight in many of the foods we love, from packaged snacks to restaurant meals. Too much sodium can spell trouble, leading to high blood pressure, heart disease, kidney disease, stroke, and even stomach cancer.³ It can also cause calcium loss, weakening your bones over time.³

The trick to eating less sodium is to make small changes over time. You don’t have to stop eating your favorite foods—just find ways to make them healthier. For example, instead of ordering pizza, you could make your own at home with fresh, low-sodium ingredients. Or, instead of buying canned beef and veggie stew, you could cook your own and freeze it for later. When you shop for groceries, check the nutrition labels to see how much sodium they have. Make sure you understand the serving size too; if you eat twice what the label says, you are doubling the sodium. It’s always a good idea to look for reduced-sodium or low-sodium versions of foods you love. And instead of salt, try seasoning your food with salt-free spices and herbs. After a few weeks, you might not even miss the saltshaker! By making these small changes, we can help our bodies stay healthier. Remember, a little less salt can make a big difference!

1. https://www.webmd.com/diet/ss/slideshow-too-much-salt
2. https://nutritionsource.hsph.harvard.edu/salt-and-sodium/
3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479