8 Reasons You’re Always Craving Salty Foods
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There’s nothing wrong with reaching for some pretzels or potato chips during a movie night or wanting to order the French fries as a side at dinner every so often. After all, a healthy diet is all about balance. But, if you find that you’re endlessly craving salty foods and can’t seem to cut the sodium, you may be experiencing more than just a meaningless desire for some savory snacks. We asked experts why you crave salt and tips for curbing the cravings for good.
Why is salt important?
The Centers for Disease Control and Prevention (CDC) recommends that Americans eat less than 2,300 mg of sodium per day in a healthy diet or 1,500 mg for a more ideal diet. The mineral plays a major role in our overall health including keeping our bodies hydrated, helping to regulate blood pressure, preventing muscle cramps, maintaining the nervous system, and is involved in the body’s metabolism, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics
We need a minimum of 500 mg per day to keep these basic functions working properly, she adds. Low levels of sodium in your blood can lead to sodium deficiency called hyponatremia, which is very rare. Symptoms of low sodium levels include nausea, vomiting, cramps, headaches, confusion, and irritability, Prest says.
But most Americans well surpass that recommendation and hit closer to 3,400 mg of sodium per day, According to the CDC. Recent research has indicated adding table salt to food may even shorter life expectancy. Prest warns that too much salt increases the risk for heart disease, may impair memory and cognition, and can increase calcium loss in bones. Additionally, too much sodium can lead to water retention, hardening of blood vessels, and bone strength issues, says Mahmud Kara, M.D., founder and CEO of KaraMD.
But what if you’re craving sodium all the time? Experts explain why this may be.
8 reasons you’re craving salt
Your diet is too restrictive
If you’re following a low-carb diet that’s really low carb, you may be cutting out too much sodium, says Laurie A. Kane, M.D., an endocrinologist at Providence Saint John’s Health Center. Avoiding food like bread and sandwiches that have hidden sodium or switching to a new diet that avoids these foods, like keto, may be increasing your salt cravings, she says.
You’re overly stressed
Stress levels can impact the hormones your body produces, sometimes causing an increase in sodium cravings, Prest says. Dr. Kara explains that the adrenal glands release the stress hormone, cortisol, which is known for the “fight or flight” response. “However, chronic stress can lead to excess cortisol production, which has been linked to food cravings,” he says.
You have Addison’s Disease
Adrenal issues are one of the most common causes of chronic sodium cravings. Dr. Kara explains the adrenal glands play an important role in regulating hormones, like the hormone that regulates fluids and electrolyte balance.
“Addison’s disease, which is rare, can decrease normal hormone production, which in turn, may lead to salt cravings,” he says. Addison’s disease is a condition where the production of certain hormones is interrupted, and as a result, sodium levels may start to deplete and lead to cravings, fatigue, cramps, and dizziness, he explains.
“People with Addison’s disease, which is adrenal insufficiency, do not produce enough cortisol and other hormones that are normally produced by your adrenal glands,” Prest says. “Sodium levels are likely to be imbalanced, causing an increase in salt cravings.”
You have Barter Syndrome
Barter Syndrome impacts the kidneys, making it difficult for them to reabsorb sodium which can interfere with electrolyte balance, Dr. Kara says, causing you to crave more salt. Kidneys are responsible for maintaining proper fluid levels, specifically when it comes to sodium and potassium.
You’re not sleeping enough
Like stress, Prest says that lack of sleep can impact your hormone levels, making cravings more likely. She suggests aiming for seven to nine hours of shut-eye per night.
You’re on your period
If you find you’re suddenly craving salty foods around the time of your menstrual cycle, it may be due to PMS symptoms, Prest says, because hormone fluctuations can make you crave salty or sweet foods. And if your menstrual cycle comes along with vomiting or diarrhea, Dr. Kara says this may be dehydrating and cause electrolyte imbalances.
Or you’re pregnant
If sodium cravings come on more suddenly and you’ve missed your last period, Prest adds that hormonal changes due to pregnancy can also cause specific salty or sweet cravings. Dr. Kara adds that morning sickness can sometimes cause vomiting, which can deplete your body of the proper fluids it needs, leading to additional sodium cravings and dehydration. But even if this isn’t the case, Dr. Kara says some women experience a higher demand for fluid during pregnancy, which may contribute to sodium cravings.
You’re not hydrating enough
Proper hydration and electrolyte intake are essential to bodily functions. If you sweat a lot from heat or exercise or haven’t consumed enough water throughout your day, you may find you start craving sodium. “Our body loves balance, so when our sodium level drops, your body will send you a message to let you know that you need sodium to rebalance,” Prest says.
Additionally, if you experienced vomiting or diarrhea recently, it’s possible you depleted your fluids, Dr. Kara says. In addition to sodium cravings, this can cause dehydration or an electrolyte imbalance, causing headaches, fatigue, difficulty concentrating, excessive thirst, and mood changes, he notes.
How to reduce salt intake and curb cravings
If you’re someone who has been eating a lot of salt in your diet, the first step to reduce salt intake is to adjust your taste preferences to begin following a low-sodium diet, Prest says.
She suggests swapping salt in recipes with a salt substitute like salt-free acid (vinegar or lemon juice) or with spicy foods for extra flavor with less salt. Additionally, high-sodium restaurant meals tend to have higher salt content than food cooked at home, so she recommends aiming to cook food at home more often and making a habit of reading nutrition labels to look at salt content.
Potassium-rich foods have also been found to lower sodium levels in the body, explains Dr. Kara. Fresh mushrooms, bananas, and avocados are great additions to your diet, he notes. Additionally, Dustin Momi, R.D.N., suggests that limiting processed foods, deli meats, bacon, sausages, and soups can help lower your salt intake.
When should you see a doctor about salt cravings?
Humans naturally crave salt because it’s necessary for our survival, Dr. Kara says. But, if you find that you’re constantly craving sodium, you may want to chat with your doctor.
If you’re experiencing any of the previously mentioned symptoms of low sodium and are worried you may not be getting enough, Prest says this is a serious condition and you should see a medical professional as soon as possible.
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