Salt

Many foods like cheese and meat, as well as salt flavored condiments such as table salt and monosodium glutamate (MSG), generally contain large amounts of sodium. Sodium is one of the body's major minerals. It is found primarily in the body's extracellular compartment and in the fluids within the vascular compartments. The rest is stored within the genes. Along with potassium, the primary intracellular mineral, sodium helps to regulate the cell's water balance. Water tends to accumulate in areas where sodium collects. Thus, an overabundance of sodium in relationship to the body's potassium levels can lead to edema, bloating, and even some cases of high blood pressure.
During the active reproductive years, ingesting too much salt can worsen premenstrual bloating, fluid retention, and breast tenderness during the week or two prior to the onset of menstruation. It can also worsen the dull aching pain that can accompany menstrual cramps at the beginning of the menstrual period. With the onset of menopause, excess sodium intake is a risk factor for many other health problems like cardiovascular disease and hypertension. Women at high risk for developing these problems should certainly curtail their sodium intake.Bloating and fluid retention are very common in menopausal women. Fluid retention often adds to the excess pounds that can be so irksome; many women complain that they gain 10 to 15 pounds after menopause and that the weight is very difficult to lose, even with dieting and exercise. Of even greater concern is the fact that excess sodium is a risk factor for osteoporosis, since it accelerates calcium loss from the body.
Besides regular table salt, MSG, another sodium containing flavor enhancer, has been implicated in health problems. MSG is often used in food preparation in Chinese restaurants. It is also a common ingredient in many commercial seasonings, meats, condiments, and oven baked goods. Besides causing headaches and anxiety episodes, this chemical seems to worsen food cravings and food addictions.
Unfortunately, avoiding salt and MSG in the American diet, like sugar, takes some work because it is so prevalent. In fact, salt and sugar are often found together in large amounts in frozen, canned, cured, and processed foods. Many of us eat so much salt (far beyond the recommended 2000 mg or one teaspoon per day) that our palates have become jaded. Many people feel that food tastes too bland without the addition of salt. Fast foods such as hamburgers, hot dogs, French fries, pizza, and tacos are loaded with salt and saturated fats. Common processed foods such as soups, potato chips, cheese, olives, pickles, salad dressings, and catsup (to name only a few) are also heavily laden with salt. One frozen food entree can contribute as much as one half teaspoon of salt to your daily intake. And if this was not bad enough, many people use the salt shaker liberally in their own cooking and seasoning.
Fortunately, there are many other seasoning options available that are much better for your health. For flavoring, use garlic, basil, oregano, and other herbs. The fresh foods that we eat such as vegetables, grains, legumes, and meat contain all the salt we need, so added table salt isn't necessary. As with sugar, it is important that you read the labels before you buy bottled, canned, or frozen food. Don't buy a product if salt is listed as a main ingredient (near the top of the label). Many brands in the health food stores and supermarkets now distribute foods labeled "no salt added" or "reduced salt.” Be sure to buy these rather than the high-salt foods. If you are sensitive to MSG, be sure to check labels of bottled salad dressings and sauces to make sure that it is not an ingredient. Also, eat at Chinese restaurants that advertise "No MSG" in their ads or in their windows. Many restaurants are aware of the reactions that people have to MSG, so they forego using it in food preparation. Be knowledgeable about the salt substitutes available in natural food stores like miso (flavored soy paste of Japanese origin) or Bragg's Liquid Amino Acids. These and other foods impart a salty taste with less sodium. Also, eat plenty of fresh fruits and vegetables since they are excellent sources of potassium and other essential nutrients. Potassium helps balance the sodium in the body and regulate the blood pressure to keep it at normal levels.