Is All Salt Created Equal?

Salt is a normal part of most American’s daily lives. It is used in cooking to enhance flavor and appearance, preserving foods and meats, and found naturally in foods. Salt is a mineral comprised of sodium and chlorine, which are both essential for different functions in the body.  Sodium is an electrolyte that regulates fluid in and outside of cells, controls blood pressure, and helps with muscle and nerve function. Chlorine is used in brain, nerve, and muscle function and helps remove toxins. 

Different Types of Salt

There are many different types of salt that have become popular over the past few years. These include refined salt, sea salt, Himalayan pink salt, and kosher salt. 

• Refined Salt (Regular Table Salt) 
• Mined from salt deposits 
• Heavily ground to a fine texture with most impurities and trace minerals removed
• Anti-caking agents usually added to avoid clumping
• Can have iodine added to prevent iodine deficiency 
• Sea Salt
• Obtained by the evaporation of seawater 
• Course texture with minimal processing leaving trace minerals like magnesium, potassium, iron, and calcium 
• Popular in restaurants and food companies – used as “all natural” 
• The darker the salt, the higher the trace minerals and impurities. Due to ocean pollution, can contain trace amounts of heavy metals and microplastics. 
• Himalayan Pink Salt
• Mined in Pakistan near the Himalayas
• Usually has a more course texture from minimal processing
• Contains trace minerals potassium, magnesium, calcium and iron which give it its pink color. The pink color makes it more visually appealing. 
• Chefs use blocks of Himalayan pink salt as cooking surfaces and serving dishes
• Kosher Salt
• Complies with strict dietary standards of traditional Jewish law
• Kosher salt usually comes as flakes, which makes it easy to spread on foods and it then dissolves into the food
• Usually does not contain additives like iodine or anti-caking agents 
• Due to the texture, 1 teaspoon of kosher salt weighs a lot less than a teaspoon of table salt. Kosher salt cannot be equally substituted for other salts. 

Is one of these forms of salt better for your health than the others?

Overall there is no evidence that one salt is better than the other. All salts can have negative health consequences when overeaten.  

Why is this important?
 

Nine out of 10 American adults consume more sodium than recommended. The average intake is 3400 mg per day. The recommended intake is 1500-2300 mg per day. More than 70% of sodium consumption comes from processed and restaurant foods as opposed to salt added at the table. One teaspoon of table salt equals about 2300 mg of sodium, 575 mg of sodium per ¼ teaspoon of salt. Check the label of different types of salt to compare sodium content. Most all salts are very similar in sodium content.

Health risks associated with too much sodium include:

• Elevate Blood Pressure
• Increased Fluid Retention 
• Kidney Disease/Kidney Stones
• Heart Failure/Enlarged Heart Muscle
• Stroke
• Headaches
• Osteoporosis
• Stomach Cancer 

How to decrease sodium/salt intake?

• Read food labels – note serving size and number of servings per container
• Very Low Sodium – 35 mg or less per serving
• Low Sodium – 140 mg or less per serving


Choose more whole foods without added sauces or seasonings like fresh or frozen vegetables and fruits, whole grains like brown rice and quinoa, low fat dairy products, and fresh meats without added sodium. 
Use lemon juice, herbs, peppers, and salt free seasonings when cooking 
Taste food before adding salt 
When eating out, read nutrition information if available, request no additional salt added to foods, ask for sauces/dressings on the side, and eat smaller portions (split meals, take half home)

If you have any questions about salt, please log into your account and send us your question. We are here to help.

 Libbi Calloway MS, RD, LD

Behavioral Health Topic: SUICIDE

S.U.I.C.I.D.E. - a word that, at times, is forbidden and foreboding. A word that, because of fear or shame, many people are uncomfortable talking about or admitting that they think about in a passing manner. Yet an action that is attempted and completed quite often in our society. Suicide is one of the Top 1f0 overall causes of deaths in the US. It is the second leading cause of death in people between the ages of 10 and 34 years and the fourth leading cause of death among individuals between the ages of 34 and 54. Suicide rates are even higher for people over the age of 54 years.

Contrary to myth, talking about suicide does not increase the likelihood that someone will commit suicide. Talking to someone about their struggles and identifying thoughts of self-harm, may actually help the person decide against self-harm and help them connect to resources for assistance. 

So, let's talk about it.

Never take any threat of suicide lightly.

Suicide is a permanent action to life's temporary problem. At times, you might feel helpless, hopeless, or overwhelmed. Suicidal ideas may briefly come to your mind. These thoughts can be vague and without intention. You might have mixed feelings about these ideas. Suicidal thoughts are common. Most people do not talk about these thoughts, so we really do not know how common they are. Thoughts pass. Feelings pass. But these may be signs to change some things in your life – not end your life. 

Warning signs of suicide may be similar to signs of depression. Sometimes, a person who is not depressed will attempt suicide. Additionally, someone who is depressed, will often not have thoughts of suicide. However, both individuals can benefit from professional treatment and the compassionate support of those around them. Suicide attempts can happen in people with mental health issues like anxiety disorder, drug abuse, bipolar disorder, and post traumatic syndrome disorder (PTSD). People with chronic pain or with terminal physical illnesses may also have thoughts of suicide. These are some warning signs to watch for:

• Talking about wanting to die
• Making a plan to kill oneself
• Sleeping too much or too little
• Exhibiting extreme mood swings
• Withdrawing from others and things that have been important
• Increasing the use of drugs or alcohol
• Feeling hopeless, trapped, or having no purpose
• Giving away items of importance 

 If you struggle with suicidal thoughts, create a "Safety Plan." 

• Put together a small emergency "go" bag with meaningful items that you can access quickly to help you feel more connected with positive and important things in life.  Examples of things to put in your "go" bag are: a change of clothes, pictures of loved ones, your favorite book, a puzzle, writing tablet and pen. 
• Who will I call? Seek professional help, contact a trusted clergy member, or contact a trusted family member or friend. 
• Make a list with names and phone numbers of two or three people who will support you through this crisis. Include the National Suicide Prevention Hotline at 1-800-273-8255 or TEXT 838255
• What will I do? Make a list of safe places to go and safe things to do. Download to your mobile device the Virtual Hope Box app, created by the Defense Health Agency for a collection of resources to use. Remove (or have a loved one take) items that you might use to attempt suicide (firearms, pills, etc.). Do activities that will help you to relax and refocus your thoughts.  Here are a few self-soothing activities: 
• Focus on your breath – take a few minutes to pull all of your attention and focus on your breathing. Take slow, deep "belly" breaths in through your nose and out of your mouth. 
• Take a refreshing or relaxing shower or bath
• Sing or hum a song that inspires or calms you
• Cook a meal that smells and tastes good – it could be your favorite comfort food
• Speak positive words aloud. Be kind to yourself by saying good things to you about you and hear yourself say them.
• Where will I go? Seek safe shelter – an emergency department, or a family member's or friend's home, a special place in the park that puts you around others, or a support group meeting. Go where you will have the care and support of others.

Each person who attempts suicide, has family, friends, or co-workers who are left to cope with the tragic event. Their struggle to understand and recover from the excessive grief is difficult and even traumatic. In many cultures and religious faiths, suicide is a stigma – a mark of disgrace. These survivors may feel shame or guilt and be reluctant to talk about their loved one's battle. They may also feel angry, abandoned, or rejected. They may wonder and ask themselves "What did I do to cause this?" or "What could I have done to stop it?" 

As the survivor, you may not have caused the loved one's battle. You may not have had the power to stop it. However, there are things you can do for your emotional health.

• Talk to a trusted friend, openly and honestly
• Seek professional counseling
• Practice self-soothing activities
• Consult your physician if you feel you are becoming depressed
• Always encourage anyone with suicidal ideas, even if such thoughts are vague, to seek professional help

Resources:

American Foundation for Suicide Prevention (AFSP) https://afsp.org/

Suicide Rising Across the US. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/vitalsigns/suicide/index.html

Suicide Facts. Suicide Awareness Voices of Education (SAVE)  https://save.org/about-suicide/suicide-facts/

National Suicide Prevention Hotline: 1-800-273-8255 or TEXT 838255

National Strategy for Suicide Prevention (2012). Action Alliance. 

https://theactionalliance.org/

Self-Soothing Strategies: 8 Ways to Calm Anxiety and Stress. (2018). https://www.psychologytoday.com/us/blog/the-empaths-survival-guide/201810/self-soothing-strategies-8-ways-calm-anxiety-and-stress

Veterans Crisis Line (veteranscrisisline.net)  Dial 800-273-8255 and press 1.

Virtual Hope Box app (Defense Health Agency)

What is Depression? (2017). American Psychiatric Association (APA)  https://www.psychiatry.org/patients-families/depression/what-is-depression

If you have any questions about suicide, please log into your account and send us your question. We are here to help.

Dr. Joe Banken PhD - Health Tip Content Editor