What would you think if you were told the top reason you’re eating too much salt is because you’re not feeling well? Perhaps your mood gets lifted with a salted pretzel with mustard and it’s not just because you’re at the ballgame! Which made you feel better first? Grandmom or the Chicken Noodle Soup?
When we say salt, we usually mean the dietary source typically found in the form of sodium chloride (Na+Cl-, otherwise known as common table salt.) And we need it. We need it (in moderation) to keep our bodies working properly. And it’s usually not hard to enjoy because we love it. Sounds easy enough. Well, it’s not. Most of us know better. Sodium retention and sodium balance can be quite a struggle. According to Morris, Na & Johnson (2008,) our physiological and behavioral means for supporting body sodium and fluid homeostasis evolved in hot climates where sources of dietary sodium were scarce.
Across the U.S., you’ll find access to fast and convenient foods and beverages loaded with salt. Today the typical lifestyle makes it super simple to exceed the daily recommended intake for adults, which is under 2,300mg of sodium or about 1 teaspoon of table salt. Salt is everywhere, and in everything that tastes amazing. Bread, pizza, chips, popcorn, and crackers. Your favorite meal or snack might be causing your feet to swell or your blood pressure to rise.
Researchers have explored the psychobiological mechanisms that start and keep us wanting more and more salt despite us knowing better about the negative consequences. If we deprive ourselves or we become depleted (think of a hot, sunny day at the beach or a strenuous physical activity without eating salty foods or drinking an electrolyte replenishment sports drink) we may develop a heightened sensitivity to needing the reward of salt. In other words, our bodies may trick us into believing we can escape bad moods with the overindulgence of excess salt. A cascading impact may occur, and the more pleasant feelings and enhanced satisfaction associated with eating more and more salt may lead to an insatiable appetite for poor salting behaviors.
It’s human nature to want something we shouldn’t or can’t have. And salt is not an exception. It tastes even better when we are in a sodium deficit. Oftentimes when in a sodium deficit, there’s a peculiar sensation in the mouth that’s more commonly associated with being thirsty (vs. wanting some raviolis in gravy.) Whether you’re on medications (like diuretics) that make you crave salty foods, or you’ve been trying to stick to a low-sodium meal plan and experience a setback with a special occasion treat, trained medical professionals like registered dietitian nutritionists understand this is a human response to a deeply imbedded physiological mechanism.
There still is hope. People can change their preference for sodium with inspiring help. With mindful self-awareness, proper nutrition education, thoughtful action and practice, it is possible to manage salt cravings for better health.
If you’re seeking professional clinical nutrition advice, search for a registered dietitian nutritionist (RD or RDN). They are nutrition experts who help motivate people to improve their health through individualized food and nutrition plans.
References
Moisidis-Tesch, C.M. & Shulman, L.P, 2022. Iron deficiency in women’s health: new insights into diagnosis and treatment. Adv Ther 39, 2438–2451; doi: 10.1007/s12325-022-02157-7.
Morris, M., Na, E.S., & Johnson, A.K., 2008. Salt craving: the psychobiology of pathogenic sodium intake. Physiol Behav,13;94(5):709–721. doi: 10.1016/j.physbeh.2008.04.008.
Nowaczewska, M., et. al., 2020. To eat or not to eat: a review of the relationship between chocolate and migraines. Nutrients,12, 608; doi:10.3390/nu12030608.
Parente, D., 2024. Food insecurity is associated with vitamin B12 deficiency: the all of us database. J Am Board Fam Med, 37 (Supplement2): S156-S163; doi: 10.3122/jabfm.2023.230454R1.
Looking for more? Peruse Chapter 13: Healthy Food = Healthy Mind of ‘Rise Above: A Playbook On How-To Keep Energy Flowing.’
Photo by Jason Tuinstra on Unsplash
Dr. Jaime L. Pula is the author of her best-selling book titled, ‘Rise Above: A Playbook On How-To Keep Energy Flowing.’ She can be reached at jpula@artofhealthsciences.life. And she enjoys connecting on LI at: www.linkedin.com/in/drjaimelpula001/.