The TRUTH about salt and sodium [controversial article]
by Joel Marion
You may have heard that a high salt/sodium intake causes high blood pressure and should be avoided. Well, that’s…not true.
You see, a high sodium intake does not cause hypertension (high blood pressure). The hormone aldosterone acts on the kidneys to conserve sodium for bodily functions; however, when sodium is consumed in high amounts, aldosterone release is blunted and any excess sodium will simply be excreted. As a result, sodium balance remains normal over a large intake.
Eat less of it and your body retains more; eat more and your body gets rid of what it doesn’t need. This is the case with all apparently healthy individuals who do not already have a blood pressure condition.
The only circumstance in which individuals may benefit by monitoring their sodium intake is if they have already been clinically diagnosed as suffering from hypertension and are also salt sensitive. I stress “and” because only 20% of the population is salt sensitive; so for 4 out of every 5 people suffering from hypertension, lowering sodium intake isn’t going to do much, if anything at all.
And even for those that are salt sensitive, the actual magnitude of the decrease in blood pressure as a result of the lowered intake may not even be substantial enough to warrant decreasing sodium consumption as a method to treat high blood pressure.
Now, I normally wouldn’t kick a myth when it’s down, but a high sodium intake can actually benefit athletes and fitness enthusiasts for the following reasons:
- A higher sodium intake yields a greater overall blood volume and blood flow to the working muscles. With increased blood flow, the amount of oxygen and nutrients delivered to the working muscles is maximized. This is particularly important when an amino acid containing beverage is consumed prior to the workout, as more aminos will be delivered to the working muscles, resulting in greater rates of protein synthesis and recovery. Also, increased blood flow will actually increase performance in that removal of various fatigue toxins (lactic acid, CO2, etc) will occur at a faster rate.
- It is the responsibility of sodium to deliver potassium into the cell membrane of muscle tissue. If not enough sodium is present, the body is forced to deliver the potassium via “active transport” across the membrane. In this case, active transport is not the preferred method of transportation and as a result less potassium will be transported across the membrane less often.
And yet another myth about sodium is that a high intake causes tons of water retention and a bloated appearance. While, yes, increased sodium intake will cause some initial water retention, the retention is only temporary. As soon as the body becomes accustomed to the higher intake, aldosterone release will be blunted and the excess water will be excreted.
So no, consuming high amounts of sodium does not cause hypertension (and is rarely effective by itself in treating the condition) and may actually a good idea if you want to optimize your workout performance.
Any Thoughts?
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On the treadmill, you run on one surface: the treadmill belt. This is good because it’s flat and has some give for your knees, as long as the belt is properly waxed and cared for. On the other hand, the treadmill is flat and, even with an incline, doesn’t give your muscles the same variability or challenge that you’d get outside.
Running outside gives you greater variability and challenge because of the changes in terrain and slope, but if you’re running on the cement sidewalks or asphalt, running can be very jarring on your knees and joints. When it’s wet or icy, it can also be quite risky. Running on a trail or track is best on your body for outdoor running, but depending on where you live, may not be available.
When you run on a treadmill, you pretty much know that the temperature is going to be in the upper 60s or lower 70s. You know what to wear to regulate your body temperature, and there’s no wind, rain, snow to battle. But treadmill runners miss out on the sunshine (and the vitamin D it provides) and outdoor experience that so many people crave.
When the weather is a perfect 68 degrees and the sun is shining, it’s hard to imagine wanting to run indoors. But when it’s dark, cold, rainy or windy, the weather can really play a factor in your comfort level, performance and safety. In the winter, if you’re not properly prepared, you can get frostbite, get dehydrated, slip and fall on ice, or even pull a muscle and be stranded miles away from home. Extreme heat also has its risks. And for people suffering from seasonal allergies, outdoor exercise isn’t even an option sometimes.
What’s great about the treadmill is that you always easily know exactly what’s going on with your run. You know how far you’ve gone, how many calories you’ve burned (or at least an estimated count) and how fast you’re moving and the steepness of your incline. The treadmill is perfect for doing interval training because it’s so easy to watch your pace and speed up or slow down your speed accordingly. But for those who are discouraged by watching the clock or seeing these stats, they can be hard to avoid on the giant console right in front of your eyes.
Running outdoors obviously doesn’t have the bells and whistles of the treadmill, but it can be a nice break from technology. Many of us spend so much time in front of the computer that being outdoors in nature is a great and rejuvenating break. For those who want it, there are plenty of portable gadgets that can give you all of the same real-time running stats (pace, distance, time and more) for a fraction of the cost of a treadmill. So whether you want the solitude or the data, there’s an outdoor option for you.
Although many treadmill runners swear by watching TV or listening to music to keep them motivated, on the whole, most people find the treadmill to be a tad boring—especially if you’re always at the gym (or you can’t nab a treadmill by a TV). Let’s be honest: It can be boring (and a little odd) to put in all that work but not really go anywhere. However, most treadmills also have workout programs that automatically change up your incline or speed, which can shake things up a bit.
There is just so much more to look at and think about when you’re running outside, thanks to the changing scenery. If you’re in a park, the people watching alone can keep you entertained for miles. Many outdoor runners have no qualms about running without their iPods or external motivation sources because the scenery alone is enough to entertain them. And by varying your route regularly, it never gets boring. Plus, you can run outdoors in a purposeful way: to the bank, to the post office, or to work, while a treadmill run will always be running in place.
Even with the programs, feedback and incline changes, treadmill running is a stationary movement on a motorized belt. No matter how much you enjoy it, it’s kind of a one-hit wonder. The best workouts will improve your ability to do everyday things—like play with your kids or get to first base faster in that softball game. While treadmill running is a fantastic workout and will improve your fitness level, it doesn’t mimic how you will walk or run in a real-life situation. Even a seasoned treadmill runner in great shape will have a harder time running the same speed or distance when outdoors—because outdoor running is more challenging and uses your body differently. On the flipside, the general safety and stability of a treadmill will allow you to do lateral movements and even backwards walking, which are great ways to cross-train that you might not attempt outdoors.
Running outdoors is extremely functional. Even when you think you’re running on flat ground, the ground is never completely flat. This means your foot, leg and core muscles are constantly making small adjustments to contend with the varying surfaces. These small muscle movements are important for your coordination, balance and ability to do everyday things. It may not sound significant, but it really makes a difference: The more muscles you can recruit in any given movement, the more calories you will burn and fitness you will build.
If the section above was any indication, treadmill workouts are by easier and less intense than outdoor ones. They utilize less muscle fibers, coordination, and balance and actually help propel you forward so that you do less of the work. In addition, there are handles for support (if needed), making a treadmill a great way for a beginner (or person with joint or balance issues) to get fit. But not every treadmill workout has to be easy. By bumping up the incline, you’ll counteract that propelling motion of the belt and by increasing your speed, you can get a great workout. Ultimately, treadmills offer a lot of variety in difficulty level.
Outdoor running and walking doesn’t have to be hard, especially because you have so much control over how fast you choose to go. Flat, paved paths will be easiest for beginners and people with balance issues, but they’re not always easy to find. Overall, outdoor running is more functional, uses more muscle fibers and burns more calories for the same amount of work when compared with a treadmill.
In general, your chances of slipping, falling, encountering extreme weather conditions or being attacked are probably a lot lower when you’re indoors on a treadmill. For people who exercise alone, in the early or late hours, or in an unsafe area of town, the treadmill can provide a lot of peace of mind. Although there are many things to consider when picking your workout mode, you should never skimp on safety. That said, a treadmill is no guarantee that you won’t injure yourself. Plenty of people can lose their footing, trip or overheat when exercising indoors.
Because of the changes in weather and terrain, mixed with traffic and other parameters, outdoor running is riskier for most people. While you can take a lot of precautions to stay as safe as possible, there is no guarantee that they’ll work out in your favor.