Yes, there is indeed a link between your low salt diet and those sleepless nights | Food-wine News
Dr James DiNicolantonio, an expert in cardiovascular health, warns that low salt intake could have negative effects on your sleep and bone strength. He mentions in a reel, “People that were put on a low salt diet because of the activation of the sympathetic nervous system had a worsening in their sleep. So, we know that actually from a clinical perspective, this increase in the sympathetic nervous system is a true stress response and can affect sleep.”
He also mentions how low sodium in the body can lead to depletion in bone health as it leads to a condition where the bone is stripped of essential minerals such as calcium and magnesium.
This contradicts the widely held notion that less salt is always better. So we decided to find out more.
Dr Pranav Honnavara Srinivasan, senior consultant, Gastroenterology at Sparsh Hospital, Bengaluru, says, “Sodium plays a critical role in maintaining the homeostasis of fluids and electrolytes within the body. A low salt intake can disrupt 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 alter sleep patterns.”
Sodium also affects neurotransmitters that regulate sleep, he adds, including serotonin and orexin. Insufficient salt levels might disrupt these neurotransmitters’ normal functioning, leading to difficulties in achieving deep, restorative sleep .
Reduced salt intake and bone health
Salt contains sodium, which is essential for calcium absorption and retention in bones. “Low sodium diets might lead to suboptimal calcium balance, increasing the risk of osteoporosis and bone fractures, especially in postmenopausal women,” informs Dr Srinivasan.
Insufficient salt consumption can lead to a negative calcium balance, whereby the body may begin to leach calcium from bones to maintain necessary blood levels, thereby weakening bone structure.
Recommended guidelines for salt intake
Balancing benefits and risks: The World Health Organization (WHO) recommends a salt intake of less than 5 grams per day to prevent hypertension and cardiovascular diseases. However, individual needs may vary based on age, health conditions, and lifestyle factors, Dr Srinivasan explains.
Optimal intake levels: He recommends that it is crucial to maintain a balanced intake that neither exceeds the recommended upper limit nor falls below a minimum threshold necessary for bodily functions. Regular medical consultation can help tailor these guidelines to individual health profiles.
“. Research suggests that sodium levels influence stress hormones like cortisol and adrenaline, which can alter sleep patterns,” says Dr Pranav Honnavara Srinivasan, senior consultant, Gastroenterology at Sparsh Hospital, Bengaluru. (Source: Freepik)
Populations or individuals who are more susceptible to adverse effects from low salt diets
Individuals with conditions that cause salt wasting, such as certain renal disorders, Addison’s disease, or those on certain diuretic medications, may require higher salt intakes. “Older adults and athletes, particularly endurance athletes, who lose significant sodium through sweat, may also need to adjust their salt intake,” Dr Srinivasan remarks
These populations should monitor their sodium levels closely and consult healthcare providers to adjust their diet as necessary to avoid hyponatremia (abnormally low sodium levels).
Specific patients who need low salt diets
While a low salt diet is considered harmful for the general population, patients with hypertension, heart failure, or kidney disease are often advised to follow low salt diets to manage symptoms and prevent disease progression.
For these patients, alternatives such as potassium chloride, herbs, and spices can be used to enhance food flavour without increasing sodium intake, says Dr Srinivasan. Additionally, balanced intake of minerals like potassium and magnesium can also help manage the health effects of reduced sodium consumption.
