Chips made from potatoes. Pickles. Even better if you have access to a salt lick. Are you always trying (and failing) to avoid salty snacks? Take heart, says Beth Czerwony, RD, a registered dietician. It is feasible to reduce salt cravings to a minimum. The trick is to understand why you have them and to prepare ahead of time.
"Salt cravings are caused by a variety of factors. She responds, "It's not just one thing." "Remember what was going on in your life when you were seeking salty meals. That may assist you in determining what you can do to regain control."
Is salt harmful to your health?
For appropriate functioning and fluid retention, our bodies need the "just right" quantity of salt, similar to Goldilocks' experience with the Three Bears. And, although too little salt may be harmful, most Americans consume much too much.
"Eating too much salt over time — even if it's only a bit more than suggested — might have a negative impact on our overall health." "These negative consequences might occur with or without high blood pressure," Czerwony notes. "It has a long-term impact – and not only on blood pressure." It's a systemic disease that affects the whole body."
Too much salt may harm the following:
- Blood vessels: The endothelial cells that lining blood vessels harden throughout aging, causing blood to flow less effectively.
- Heart: To circulate blood throughout the body, the heart must work harder, which raises the risk of an enlarged heart, an indication of heart disease.
- Kidneys: Because they're working more, the kidneys aren't functioning as well.
- Blood isn't getting to the brain as it should, which might cause issues with thinking and memory (cognitive).
Reasons you’re craving salt
According to Czerwony, a salty need is generally the result of a mix of variables. "Everything has to be weighed." If it's a temporary need, it might be triggered by how you were feeling and the circumstances at the time. However, if you need salt on a regular basis, see your physician. It's possible that you have an underlying problem that needs to be addressed."
Czerwony gives the following reasons why you could have salt on your mind:
1. Anxiety
Hormone levels have everything to do with stress eating. When you're stressed, your body releases cortisol and other chemicals. Too much cortisol has been related to food cravings in studies.
"Those comfort meals are what we're looking for." We're having a rough day, so we'd want to treat ourselves," Czerwony says. "We're seeing more individuals choose these meals as a means to cope, especially during the coronavirus outbreak."
2. Sleep deprivation
Sleep deprivation impacts your hormones — and salt cravings — in the same way that stress does.
Cortisol levels rise when you don't get enough sleep.
Leptin is a hormone that signals your brain when you're full. Less sleep means less leptin, which means you'll have less self-control when it comes to the meals you want.
Ghrelin is a hormone that regulates appetite. A rise in ghrelin levels — and hunger signals — is triggered by a lack of sleep.
Serotonin: The "feel-good" hormone, brain serotonin levels plummet when you don't get enough sleep. As a consequence, you may seek external sources of happiness, such as that bag of potato chips.
"People have less willpower when they are sleepy and need salt. Their hunger signals are more powerful. They don't have the energy to prepare meals or go out and purchase healthful foods. All of these variables make fighting food cravings more difficult."
3. Premenstrual syndrome
Hormone alterations are seen in women with PMS, according to research. "As a consequence," says Czerwony, "people seek more sweet or salty meals, particularly around their periods."
4. Workout
You will sweat more the more you workout. Sweating excessively lowers salt levels in the body. "As a result, your body increases your demand for salt."
5. Addison’s disease
Adrenal insufficiency, often known as Addison's disease, is a rare disorder in which the body produces insufficient amounts of various hormones, notably cortisol. These hormones regulate the body's salt and fluid balance. "Because it can't absorb salt as properly, the body may develop a salt need."
6. Boredom
"A lot of the time, eating is simply a way to pass the time," Czerwony explains. "Additionally, salty meals are handy." You won't have to cook since they're typically pre-made. It's almost too simple to satiate their desires."
Ways to combat salt cravings
A good offensive, according to Czerwony, is the best defense. So, before you succumb to your salt cravings, consider these tips:
- Consume foods that can be identified. "Processed foods account for 75% of the salt consumed by Americans. "It's not from the saltshaker," Czerwony clarifies. "Whether you're tracking fat and salt or not, eating whole meals is important for general health." Prepackaged snack items and meals should be avoided or limited.
- Recognize your limitations. "The typical American eats 3,400 to 6,000 milligrams of salt per day, although the American Heart Association suggests that we take 2,300 milligrams." It's just a teaspoon of salt, after all. If you're not careful, your salt consumption may quickly pile up."
- Make a food plan ahead of time. "It's so simple to order a sodium-laden dinner on your phone and have it delivered to your house in half an hour. "Meal planning not only allows you to limit how much salt you consume, but it also puts nutritious meals and snacks within easy reach," she explains.
- Turn up the heat. Salt activates brain receptors that essentially say, "Mmm, this meal is good." Instead of adding salt, use herbs and spices to have the same effect.
- Select eateries that specialize in whole foods. When dining out, choose restaurants that prepare meals from scratch rather than those that provide a large choice of pre-made dishes. "They have to add salt to such items to preserve them."
- Know all there is to know about your alternatives. Potato chips aren't the only method to quench your need for salt. Low-sodium nuts and pretzels, as well as sunflower or pumpkin seeds, are good choices. "The little hummus cups with veggies or pretzel things are a great alternative as well."
- Recognize the difference between hunger and cravings. "A lot of the time, hunger makes us go for the salty choice when a lean protein alternative like a hard-boiled egg, yogurt, protein bar, or protein shake would suffice."
- Keep yourself hydrated. It's also simple to confuse thirst with hunger signals. Having a drink with your salty snack might help you avoid overeating.
- Read the labels on the foods you buy. Food labels now provide nutrition data for the whole package as well as individual portions, making it simpler to keep track of what you're consuming.
- Slow and steady is the way to go. "Because your tastes change over time, it's often simpler to reduce salt consumption over time." Over the course of weeks, they peel off and regrow. They grow less tolerant of the taste of salt as you ingest less of it."
"In the end, it comes down to paying attention to the quality of the food you consume." "The less processed it is, the less sodium you have to worry about — without compromising taste," Czerwony explains. "Moderation is also important. A salty snack in the appropriate amount will satisfy your hunger without depleting your health."
