And if the Dogma of a low-salt diet was false?
If many well-intentioned authorities have primarily focused on the relationship between salt consumption and blood pressure, they have largely overlooked the unintended consequences of insufficient salt intake. Salt deficiency is far from harmless. This is what Dr. James DiNicolantonio (author of the book The Salt Fix,1 who reviewed more than five hundred publications to elucidate the impact of salt on blood pressure and heart diseases) concluded; according to him, the vast majority of people do not need to monitor their salt intake... and even that for most people, a greater amount of salt would be beneficial for nutrition. To maintain good health, the sodium intake would be around 3 to 4 grams per day for most people. However, the optimal amount of salt can vary significantly from person to person, depending on your particular situation. *
Also, a Canadian study titled "The Risks of Excess Dietary Salt in the Population Are Overstated" mentioned in 2014 that political positions on salt consumption (largely based on the association between sodium and blood pressure) have remained unchanged since the 1970s, until recently. However, this is beginning to change as new evidence emerges. The reduction of sodium at the population level is not justified in countries like Canada.2
Why add salt to your diet?
According to Dr. James DiNicolantonio, eating as much salt as you want can improve everything, whether it's sleep, energy, mental concentration, physical fitness, fertility, or sexual performance, and it can even prevent common chronic diseases, including heart disease
Good or bad salt?
Dr. Guillaume Barcuq, a general practitioner who favors a preventive approach, explains in an article that not all salts are created equal. There is good salt and "bad" salt.3
Here is his explanation on the difference between industrial salt and natural salt:
‘’Industrial salt is the refined salt found in processed foods and table salt. This salt, obtained through refining, very fine and white in color, is composed of more than 95% sodium chloride. This salt contains additives such as sodium aluminosilicate (anti-caking agent E 544 containing aluminum) and is enriched with iodine and fluoride.
Refined table salt is often preferred by consumers for its fineness, whiteness, and texture. It is generally cheaper but has the disadvantage of containing far too much sodium at the expense of other mineral salts. The consumer would be better off choosing a less white and coarser salt like natural salt.
Natural salt is an unrefined salt that has retained all its natural richness in mineral salts and its nutritional qualities. It does not undergo any processing or the addition of additives. It is the product of sustainable agriculture.
Sea salt is the best example of this. It is obtained by evaporating seawater in shallow ponds: the ideal weather is sunny, dry, with wind to facilitate the crystallization of the salt and its evaporation. Sea salt is thus harvested in salt marshes.
There are different natural salts rich in minerals and trace elements, such as Himalayan pink salt.’’
The signs of a salt deficiency, according to Dr. James DiNicolantonio:
-
Increased heart rate.
-
Dehydration (which allows the consumed sugar to cause more damage to the kidneys).
-
Cognitive disorders.
-
Bone fractures.
-
Foodborne diseases (because salt inhibits the growth of bacteria in food).
-
The alteration of the circulation of oxygen and nutrients in the tissues, and even premature death.
-
Can prevent the body from activating fight or flight responses to cope with physiologically stressful situations such as gastrointestinal infections, blood loss, a stroke, or a heart attack.
-
Insufficient salt intake can promote sugar addiction and even make one vulnerable to drug addiction by sensitizing dopamine receptors in the brain
Need for more salt to avoid dehydration - Symptoms that may indicate an increased need for salt:
-
Cold extremities.
-
Dark urine.
-
Decrease in skin turgor (the skin remains "tent" when pinched).
-
Decrease in urinary sodium excretion compared to intake.
-
Decrease in urinary flow.
-
Dry armpit and tongue.
-
Poor capillary refill (it takes more than 2 seconds for the nail bed to return from white to pink after being pinched).
-
Postural tachycardia/dizziness/hyposensitivity (occurs after standing up from a sitting or leaning position).
-
Syncope (loss of consciousness due to low blood pressure).
-
Thirst.
Here are Dr. James DiNicolantonio's specific recommendations for salt intake before and during physical exercise:
-
Exercise in moderate climates (below 80°F) - Consume 1/2 teaspoon of salt before exercising and every hour thereafter.
-
Exercise in hot climates (80°F to 89°F) - Consume 1/2 to 1 teaspoon of salt before exercise and every hour thereafter.
-
Exercise in very hot climates (90°F or more) - Consume 1 to 2 teaspoons of salt before exercising and every hour thereafter.
Summary about salt during live sessions with a health specialist
Is salt good?
Salt is vital. If we lack sodium and/or chloride (table salt: sodium chloride), we will become ill, or even risk dying. The body absolutely needs it.4 It does not cause heart disease.
Some people with hypertension may be sensitive to salt.
For hypotension: salt should be added in generous quantities.
What should the salt intake be for the global population? It revolves around 8 to 10 grams of sodium (4 times higher than the amount recommended by Health Canada).
Link between headaches and lack of salt: taking salt helps.
Why iodized salt: because the majority of us are iodine deficient
*Live from May 19, 2022 - 51:50 - Salt: myths around its consumption; discussion about myths related to food and why they persist over time.
*Live from April 22, 2022 - 33:15 - Importance of salt: a necessity.
*Live from January 21, 2021 - 45:00 - Fatigue – Salt (culprit?) hypertension – hypotension, iodine for whom? The lack of salt (symptoms: fatigue, headache, muscle cramps). An option: iodized salt.
*Live from February 25, 2021 - 24:10 – Salt - Clarifications on needs. Electrolytes to facilitate exchange in the cells.
*Live from May 21, 2021 - 39:05 - Salt: how much, why, and which one to take?
* in French
References :
1. James Dinicolantonio. The Salt Fix, Harmony books. August 4th, 2020. ISBN: 9780451496966 (0451496965)
2. Mente A, O'Donnell MJ, Yusuf S. The population risks of dietary salt excess are exaggerated. Can J Cardiol. 2014 May;30(5):507-12. doi: 10.1016/j.cjca.2014.02.003. Epub 2014 Feb 13. PMID: 24786440.
3. https://www.guillaume-barucq.com/consommation-de-sel-et-sante/#:~:text=Le%20sel%20extrait%20de%20l,qu'en%20oligo%2D%C3%A9l%C3%A9ments.
4.Mente A, O'Donnell M, Yusuf S. Sodium Intake and Health: What Should We Recommend Based on the Current Evidence? Nutrients. 2021 Sep 16;13(9):3232. doi: 10.3390/nu13093232. PMID: 34579105; PMCID: PMC8468043.
Warning: Maison Jacynthe disclaims all responsibilities. The information contained in this article does not seek to substitute a justified allopathic treatment nor to dismiss the expertise of the medical profession. It is up to each individual to take charge of their health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified healthcare professional is strongly recommended.
