We sprinkle it without thinking about it, yet salt enters our body much more than it should. On average, the French consume 9 grams per day according to Health Insurance, while the WHO recommends not exceeding 5 grams, or a teaspoon. At low doses, it plays a vital role: the sodium it contains prevents muscle exhaustion, dehydration or even loss of appetite.
An essential food… but dangerous in excess
But excess salt turns into an invisible enemy of our health. “Excessive salt consumption is the main cause of high blood pressure, which is a source of myocardial infarction, stroke and other cardiovascular diseases.“, warns Améli.fr. The cause is increased water retention: “Water retention increases pressure on blood vessels and increases blood pressure” says Lalita Kaul, PhD, professor of nutrition at Howard University in the Arthritis Foundation.
When too much salt weakens the bones
That’s not all: the effects of sodium go far beyond the heart. “Eating less salt may also reduce calcium loss from bones, thereby reducing osteoporosis and fracture risk.“, specifies the Arthritis Foundation. Clearly, salt disrupts the calcium balance in the body. Julie Boët explains: “It carries calcium with it, which is passed out in the urine instead of being used to strengthen bones.“.
And added: “Indeed, in the kidneys, sodium and calcium follow interconnected transport pathways. When the kidneys filter and excrete a high amount of sodium, they take with it more calcium, which instead of being reabsorbed and used by the body, is lost in the urine“In the long term, this imbalance leads the body to draw on its reserves, weakening the bone structure.”This phenomenon is particularly worrying for the elderly and postmenopausal women, who are already at greater risk of osteoporosis.“, warns the dietician.
Good reflexes to preserve your bones
Reducing salt is not just a question of taste, but a real health strategy. “It is therefore essential to monitor your salt intake. Today, most of the sodium we ingest comes from processed foods such as prepared meals, cold meats, industrial bread and even cheeses. Reducing their consumption and favoring home cooking, by limiting the addition of salt and favoring other seasonings such as aromatic herbs and spices, allows us to better control our sodium intake.“, advises Julie Boët.
She also reminds us that other daily actions strengthen bone health:
- Green vegetables, “such as broccoli and cabbage, almonds, boneless sardines and dairy products are excellent sources of calcium” ;
- Exposure to the sunpromotes the production of vitamin D, essential for the absorption of this mineral, and supplementation can be considered in winter or in case of deficiency” ;
- Regular physical exercise, because “walking, dancing or practicing muscle strengthening exercises helps preserve bone density and reduce the risk of fractures” ;
- And finally, reduce excesses: “excessive consumption of coffee and alcohol can increase calcium loss, while tobacco impairs its absorption“.