Have you ever daydreamed about movie theater popcorn? At your desk, munching on a bag of chips? Are you a fan of your favorite restaurant’s particularly salted mashed potatoes? If this is the case, your body may be yearning for salt. Although salt flavoring is addictive, palate-satisfying, and vital for survival, a salt need frequently indicates several health issues. To prevent future salt cravings, try introducing a few food products into your diet and following the sodium-reduction guidelines below. This will help you gradually reduce your craving for salt.
How Much Salt Should You Consume?
It is recommended that adults consume no more than 2,300 mg of sodium per day, which is comparable to one teaspoon of salt. To put this quantity into context, consider how quickly sodium can accumulate in your daily diet:
- A bowl of cereal with milk contains 250 mg of salt.
- Lunch has 2,200 mg of sodium in a cup of soup with a deli sandwich.
- Dinner: 710 mg of sodium in a slice of pizza and a side salad.
This amounts to 3,160 mg of sodium for three meals and no snacks, which is already more than the daily limit.
Why Do You Like Salty Foods?
You seek salty foods for a variety of reasons, many of which are related to a sodium imbalance. If you frequently desire salt, you should not disregard this; salt cravings may indicate a more serious health problem.
Dehydration
Craving salt could indicate that you need to drink more water. A lack of sodium activates hormonal systems that cause a desire for salty foods, and your body feels satisfied when you eat salty foods. To avoid this, make sure to drink plenty of water throughout the day. Men are recommended to consume 3.7 liters of water per day from all foods and drinks, and women consume 2.7 liters.
Do you frequently become dehydrated? You can drink more water by following these guidelines:
- Have a water bottle with you at all times to make drinking water available.
- Flavor your water with fruit or fresh herbs to encourage you to drink it more frequently.
- Freeze water bottles, so you always have ice cold water on hand.
- When dining out, request water instead of another beverage.
Addison’s Syndrome
Addison’s disease is a condition in which your adrenal glands produce insufficient amounts of certain hormones, like cortisol ( also called the stress hormone). With this medical condition, you may require a high-sodium diet. A healthcare specialist can advise you on the optimum salt sources and dosage for your condition.
Imbalance of Electrolytes
Due to a water imbalance, your body may seek salty foods whenever your electrolytes are out of balance. According to the National Library of Medicine, electrolytes are minerals in your body that contain an electric charge. Electrolytes are found in your blood, tissues, and urine; their quantities can fluctuate. This happens when the amount of water you consume does not equal the amount of water you lose due to heavy sweating, illness, excessive urination, or drinking excessive amounts of watery beverages. Electrolytes are crucial because they assist in maintaining your body’s water equilibrium and pH levels, transport nutrients and waste into and out of cells, and ensure your muscles, nerves, and brain operate correctly.
Pregnancy
Having different forms of desires during pregnancy is a natural occurrence. For example, salty cravings can occur, albeit the desire for and consumption of salty foods is more common in the later stages of pregnancy.
Pre-Menstruation
During premenstrual hormonal shifts, women may notice an increase in food cravings, including a desire for salty foods.
Boredom
Boredom eating is an emotional eating activity akin to stress eating. This is a reaction to bad emotions and can happen to anyone, regardless of weight. In place of emotional eating, it is best to work through their negative feelings through mindful eating, exercise, and other beneficial stress-reduction practices like meditation, spending time in green places, and making meaningful visits with friends and family.
Stress
When you are in a stressful position, your eating habits might be drastically altered. If you eat a lot of salty foods during normal, non-stressful periods, your body may feel better when stressed if you eat the items you prefer.
How to Cut Your Salt Intake
According to the Food and Drug Administration (FDA), reducing your sodium intake can help you progressively diminish your appetite for the seasoning. Following the following measures can assist you in accomplishing this:
- Minimize your intake of packaged goods, particularly those with the word “instant” in the title. This is because they typically have a high salt content.
- If feasible, prepare your lunch to bring to work.
- Check the nutrition labels to ensure that the goods you consume have no more than 2,300 milligrams of sodium, the daily sodium limit that should not be exceeded.
- Use caution when handling vegetables. Always use fresh, frozen, without seasoning, or no-salt canned vegetables.
- Examine protein packages to see if salt water has been added.
- When eating out, split entrées or immediately cut your dish in half and place it in a to-go bag to avoid swallowing the high amounts of sodium on restaurant menus.
- Request salad dressing on the side.
- Before ordering, check the sodium nutritional information on a restaurant’s website.
Kim’s Final Thoughts…
The majority of sodium consumed in the United States comes from packaged foods such as pizza, burgers, and soup. To reduce your sodium intake and salt cravings, experiment with seasoning blends, spices, herbs, and crunchy veggies over time. If you still have salt cravings, you should consult with a healthcare provider to have your nutrition and lifestyle evaluated.
