Cardiovascular health expert Dr. James DiNicolantonio warns that a low salt intake could have negative effects on sleep and bone strength. He mentions in a reel that people who followed a low-salt diet due to the activation of the sympathetic nervous system had worse sleep. So we know that actually, from a clinical perspective, this increased sympathetic nervous system is a true stress response and can affect sleep.
He also mentions how low sodium in the body can lead to depleted bone health, as it leads to a condition where the bone is stripped of essential minerals such as calcium and magnesium.
This contradicts the widespread belief that less salt is always better. So we decided to find out more.
Dr Pranav Honnavara Srinivasan, Senior Consultant, Gastroenterology, Sparsh Hospital, Bangalore, says that sodium plays a critical role in maintaining homeostasis of fluids and electrolytes within the body. A low salt intake can alter this balance, potentially affecting the natural regulatory processes of the sleep-wake cycle. Research suggests that sodium levels influence stress hormones like cortisol and adrenaline, which can disrupt sleep patterns.
Sodium also affects neurotransmitters that regulate sleep, he adds, including serotonin and orexin. Insufficient salt levels can disrupt the normal functioning of these neurotransmitters, causing difficulty in achieving deep and restful sleep.
Reduction of salt intake and bone health
Salt contains sodium, which is essential for the absorption and retention of calcium in the bones. Low-sodium diets can lead to suboptimal calcium balance, increasing the risk of osteoporosis and bone fractures, especially in postmenopausal women, reports Dr. Srinivasan.
Insufficient salt consumption can lead to a negative calcium balance, whereby the body may begin leaching calcium from the bones to maintain the necessary blood levels, thereby weakening the bone structure.
Recommended guidelines for salt intake
Balancing benefits and risks: The World Health Organization (WHO) recommends salt intake less than 5 grams per day to prevent hypertension and cardiovascular disease. However, individual needs may vary based on age, health conditions and lifestyle factors, explains Dr. Srinivasan.
Optimal Intake Levels: It recommends that it is crucial to maintain a balanced intake that does not exceed the recommended upper limit or fall below a minimum threshold necessary for body functions. Regular medical consultation can help tailor these guidelines to individual health profiles.
“. Research suggests that sodium levels influence stress hormones such as cortisol and adrenaline, which can disrupt sleep patterns,” says Dr Pranav Honnavara Srinivasan, Senior Consultant Gastroenterology at Sparsh Hospital in Bangalore. (Source: Freepik)
Populations or individuals that are more susceptible to the adverse effects of low-salt diets
People with conditions that cause salt wasting, such as certain kidney disorders, Addison’s disease, or those taking certain diuretic medications, may require a higher salt intake. Older adults and athletes, especially endurance athletes, that lose significant sodium through sweatyou may also need to adjust your salt intake, says Dr. Srinivasan
These populations should monitor their sodium levels closely and consult with healthcare professionals to adjust their diet as needed to avoid hyponatremia (abnormally low sodium levels).
Specific patients who need low-salt diets
Although a low-salt diet is considered harmful to the general population, patients with hypertension, heart failure, or kidney disease are often advised to follow low-salt diets to control symptoms and prevent disease progression.
For these patients, alternatives such as potassium chloride, herbs and spices can be used to enhance the flavor of food without increasing sodium intake, says Dr. Srinivasan. In addition, balanced intake of minerals such as potassium and magnesium can also help control the health effects of reduced sodium consumption.
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