The nutritionist explained why we crave salt, what the body lacks, and what to do about it.
There is nothing wrong with occasionally craving chips, crackers, or dried fish. You shouldn't deny yourself this pleasure, let alone scold yourself for it. But if such desires arise regularly and regular food seems bland, it is worth considering, writes norma-media.
Clinical nutritionist Elena Tuul explained why we crave salty foods, what such cravings indicate, and what to do about them.
What Is Salty Food?
"Normally, a person needs five grams of salt per day to maintain water-electrolyte balance. This is about one teaspoon," Elena Tuul reminded. "However, due to hidden sources, most people consume two to three times more. The thing is, sodium is found even in foods that do not taste obviously salty. For example, in vegetables, bread, seafood, and ready-to-eat cereals."
The Nutritionist Named the Top Salty Foods
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Pickles
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Sausages and meat products
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Canned foods
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Chips, crackers, snacks
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Fast food
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Sauces
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Semi-finished products
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Cheeses.
How to Understand That I Have an Unhealthy Craving for Salt
Too bland. Regular food seems tasteless to you, and you constantly add salt to prepared dishes.
No limits. You cannot limit yourself in consuming highly salty foods. You eat chips, pickles, snacks, and fast food often and in large quantities.
No search for alternatives. Between healthy food and a salty snack, you often choose the latter. This option seems more delicious or even satisfying to you.
Swelling. If you wake up with swelling, this is a clear indicator of increased salt in the body.
Blood pressure issues. Another indicator is a tendency towards high blood pressure.
Craving Salt: What Your Body Lacks
Elena Tuul explained that the craving for salt usually signals overloads or deficiencies in the body.
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Lack of water or excessive sweating (heat, sports, sauna) leads to an imbalance of electrolytes: sodium, potassium, chloride. As a result, there is a strong desire for something salty. Along with this, you may experience thirst, dry mouth, headache, and weakness.
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In chronic stress, the adrenal glands suffer. They regulate cortisol (the stress hormone) and aldosterone (which participates in electrolyte exchange). This can cause a craving for salt as a way to support hormonal balance.
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In hypotension (low blood pressure), people often crave salt due to a sodium deficiency in their diet.
What to Do If You Constantly Crave Salt: Nutritionist's Tips
Here’s what a nutritionist advises doing when there is a constant craving for salt.
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Drink enough clean water – about 30 milliliters per kilogram of body weight.
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Include potassium-rich foods in your diet: beans, dried apricots, and prunes.
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In hot weather or after intense workouts, replenish electrolytes (for example, water with a pinch of sea salt and a drop of lemon juice).
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Use spices and herbs to make dishes more appetizing with minimal salting: turmeric, paprika, rosemary, garlic, ginger.
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Keep healthy snacks on hand to avoid reaching for chips. Nuts and vegetable sticks with hummus are suitable.
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Support your body with walks, breathing practices, and full sleep to reduce the effects of stress.
Should You See a Doctor?
Be attentive to your body – monitor your blood pressure and health status. If there is a strong and persistent craving for salt along with fatigue, swelling, thirst, and blood pressure fluctuations, consult a therapist, nutritionist, or dietitian.
Do not self-medicate. A doctor will prescribe the necessary tests, create a diet, and, if necessary, prescribe medications.
