The gut-brain axis - Salt
Part 2 of 4 - Salt
The gut-brain axis is a channel by which the food we eat, after it is broken down by digestive enzymes and acted upon by the trillions of bacteria living in the gut, shapes our moods, our cognitive function, our reactivity to stress, our memory operations, how the brain ages, and much more.
Salt
High salt diet can increase stress hormones up to 60 to 75% levels in the brain. Next, there can also be differences in the way that the brain can respond and the time taken to that particular response to stress also may double.
The Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day—that's equal to about 1 teaspoon of table salt!
- 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium (1 teaspoon salt = 2,300 mg sodium)
- A 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium
- A 1-ounce (28-gram) serving of American cheese has 377 mg of sodium,
- A 1-ounce (28-gram) serving of beef jerky packs 620 mg of sodium
Participation question:
How do you cut back on salt to stay in the recommended daily amount of 2,300 mg sodium?
Helpful videos:
What Happens To Your Body When You Have Too Much Sodium?
Helpful Resources
The “salty comfort food” habit can decrease a person’s overall health. If you have serious, long-term problems with managing your stress levels please consider seeing your doctor or talking to a therapist if you suspect those symptoms are related to your mental health challenges.
7cups has online, certified therapists available to members with a paid option. For more information, click on the link https://www.7cups.com/online-therapy/?ob=1
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@amiablePeace77 How do you cut back on salt to stay in the recommended daily amount of 2,300 mg sodium?
One thing I was reading was to cut back on salt and increase spices to season the food. I find I need less or no salt if I use spices wisely by adding slowly and tasting. It takes time but the craving for salt is an acquired taste and I find less craving for it than before.
If I use cheese that is already salty I do not need to add more salt. They even add salt to sweet things like ice cream. I find it sweeter if I do not add that when I make my own.
@soulsings
Good idea about using more spices and also herbs. When I bake crackers I use curry and cayenne powder and hardly any salt. I so agree about not adding more salt, one could even take salty cheeses to salt salads.
Good to make things at home if possible so that you can choose your ingredients!
@amiablePeace77
For most people, the only reason the salt intake is too high is because of convenience food - the ready-to-eat meals and snacks - has a lot in it, whether canned, frozen or in dry packages.
If you avoid those and eat what you prepare yourself, a big part of the problem will be solved.
@Fradiga
You're right on about preparing it yourself (if possible of course)! It gives you control about what you put in.
