The Midlife Nurse

No idea how they all relate but I’m sure I’ll manage to link it all 😂😂 READ ON!!!!

Research shows that there is a direct correlation between excess sodium, calcium reduction and osteoporosis risk.

Whilst vitamin D is attempting to cling on to calcium and aid it’s absorption to strengthen bones, excess sodium aids the filtration of calcium OUT of the body via urine through the kidneys.

Whilst our bodies need sodium for effective functioning, keeping blood pressure within range and supporting essential organs to do their thing, excess amounts actually have the reverse effect. Blood pressure can be raised; risks of stroke, heart disease and osteoporosis increase. Excess Sodium can deplete the calcium stores and hold onto fluid as well, which causes overload, putting strain on the heart.

The body needs calcium to help build strong bones, for which you may be taking vitamin D to help or ensuring you’re getting plenty of vitamin D and calcium in foods ….. eating a diet high in processed foods and excessive salt, could be undoing all your good work!

Salt is used in processed foods to preserve and season. Salt tastes great right?! Food in Restaurants and pre packaged food all have a higher sodium element because it replaces flavour lost in the cooking process – let’s face it isn’t that why we add to cooked food? Would you add salt to a fresh carrot or broccoli head if you were munching it raw? No, but you’d add it to the cooking process!!! Crispy chicken skin and roasting spuds for Sunday lunch? Yep salt me up baby!

But having your calcium rich breakfast followed by your vitamin D supplement, and then spending the rest of the day chomping on crisps, packet foods and processed meat, isn’t doing your bones any favours. Did I mention the salt in your calcium-rich cereal and toast?

Imagine a healthy poached egg and avocado on toast with butter – yum. Coffee with milk on the side? All of which contain naturally occurring sodium ……. Bet you’d then add table salt to it too.

6g salt equates to 2.4g sodium which is around the daily max amount for an adult. Your egg and avocado on toast is probably around 2g of sodium. Without extra table salt. So you’ve had your lot practically before you’ve even left for work!

So what does the rest of the sodium do all day long that isn’t needed for healthy circulatory need?

Well. It hangs on to all that lovely fluid in the body preventing the natural excretion process from functioning effectively. All that bloating round the middle, puffiness in the face, anxious feelings because of dehydration, increase blood pressure (although technically you can’t always tell the symptoms of hypertension in early stages). Sleeplessness, dehydration, nausea even. Blimey sounds just like menopause! (Maybe there is no such thing and we are all just dehydrated 😂😂. JOKE). Your cells are depleted in dehydration so skin can appear dry or sallow too. Obviously these are all effects noticeable over a period of time. We all KNOW a good balanced diet without preservatives makes us feel better but how boring is that?!!!

However, I personally don’t think I want to find out that my calcium depletion has caused osteoporosis, when I could have stepped away from the extra seasoning, put down the crisps and salted peanuts (but nuts are good for you aren’t they?) and cooked at home instead of a really tasty meal in a fancy restaurant.

We all make lifestyle choices. The risks are outweighed in our minds by the quick fix benefits.

Bottom line is smoking (I don’t – disgusting habit), alcohol (yum. Ok ok I’ll consider “moderation”), exercise (yes I think that’s boring too but I don’t want to put weight on more than I want to avoid exercise), and processed foods (not a fan particularly, but I do see the appeal. Crisps though. Goodness; crisps with wine? Heaven) are all the work of the health devil.

But it’s so difficult to change habits. In menopause l, we are urged to tackle all these things to be a better healthier and happier version of ourselves.

But I ask you. Have you ever tried directly saying to a woman “watch your weight, give up your vices, exercise daily, and watch your sodium to calcium ratio?”

It’ll not be the brave that say it to any woman’s face. But say it to a MENOPAUSAL woman. It’ll only be the stupid 🤪 and they’d only say it once 😂.

Because let’s face it, even as I write this. I’m feeling depressed! There’s too much information. Too much “do this, don’t do that” and too much conflicting evidence in what one reads.

My advice and excuse the pun – take it all with a pinch of salt – and do your best. Don’t get too literal and enjoy your life. Try to be healthy-ish, fit-ish, food and alcohol in moderation. Drink plenty of water, and definitely don’t smoke, and be YOUR best you. Not someone else’s vision of what your best you is.

Except your GP. They generally have your best interests at the forefront. And your mum. You’re never to old to listen to your mum. But if like me, your mum has missed out on your entire adult life, imagine what advice she would be giving you.

And take it.

(Research shows that a normal healthy diet in most healthy people should provide sufficient amounts of sodium to keep our bodies functioning properly without adding sodium supplements of any kind – message me for references for this and any of the above).