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BEST NUTRITION FOR MENOPAUSE: REDUCE YOUR SODIUM INTAKE
Sodium is a mineral that is closely associated with your body’s ability to balance water retention and blood pressure. The higher the level of blood sodium, the higher the blood pressure. Potassium works with sodium to regulate your water balance and normalize your heart rhythm. The more sodium you consume, the more potassium you need to counteract this effect. Low blood sugar, diuretics and laxatives can all cause potassium loss. In order to achieve a healthy balance you should:
? reduce substances that make you lose potassium, such as alcohol, coffee, sugar, diuretics and laxatives;
? reduce your sodium intake.
Table salt (sodium chloride) is a major source of sodium in the body. It is estimated that in the West our intake is ten to twenty times more than is necessary. Salt is found naturally in all fruits, vegetables and grains, so we do not really need to add more to our diet. Not only do we add salt to our food during cooking and at the table, but it is abundant in most convenience and prepared foods including ketchup, salad dressings, burgers, chips, biscuits, pizzas, etc. Even more sodium is put into the body through sodium nitrate, which is the preservative used in cooked meat, and also monosodium glutamate, the flavour enhancer, used extensively in convenience and Chinese food.
Recommendations for reducing your sodium intake
Include:
? More freshly prepared foods so that you are aware of all the ingredients.
? Low-salt alternatives such as Lo-Salt. Chemicals are added to table salt to make it flow freely, so if you want salt, choose sea salt.
? Herbs, garlic, ginger, lemon juice, tamari (wheat-free soy sauce) and miso in cooking to add flavour.
Avoid or reduce:
? Reduce your use of salt, added at the table or in cooking.
? Avoid convenience or prepared foods with a high salt content. Read the label carefully.
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