Lower Your Salt Intake: Protect Bones and Improve Fitness Naturally

Maintaining balance is crucial for a healthy lifestyle, from nutrition to exercise. For CrossFitters and active individuals, overtraining can lead to fatigue, while overindulging in certain foods, especially sodium, can negatively impact your body.

Recent research from the University of Alberta reveals that high sodium intake depletes calcium, a mineral vital for strong bones and a healthy nervous system. Excess salt can increase the risk of osteoporosis and kidney disease, making moderation essential for long-term health.

Why Sodium Reduction Is Important for Calcium and Bone Strength

• Sodium depletes calcium: Consuming too much salt causes the body to lose calcium, weakening bones over time.

• Increases health risks: High sodium diets have been linked to osteoporosis, kidney issues, and reduced nervous system function.

• Paleo and fitness considerations: Tracking calcium intake can be challenging for Paleo enthusiasts, making sodium reduction a key strategy to maintain strong bones.

5 Effective Strategies to Lower Sodium Intake

1. Taste Before You Season

Avoid automatically reaching for the saltshaker. Tasting your food first can prevent unnecessary sodium consumption.

2. Cook with Fresh Herbs

Fresh herbs like basil, rosemary, thyme, and cilantro enhance flavour naturally, reducing the need for added salt.

3. Spice Up Meals with Chili

Chili adds heat and flavour without sodium. Bonus: studies show chili can boost metabolism by up to 50% for several hours after consumption. Use chili on eggs, chicken, or roasted vegetables for a flavourful, low-sodium alternative.

4. Limit Processed Meats

Processed meats such as bacon, salami, and jerky are high in sodium. While Paleo fans may enjoy bacon, balance intake with low-sodium foods like fruits, vegetables, and nuts.

5. Make Your Own Salad Dressings

Store-bought dressings often contain hidden sodium. Create your own using olive oil, balsamic vinegar, herbs, and a touch of honey to flavour salads without extra salt.

How Balanced Sodium Intake Supports Overall Fitness

Calcium is critical for active individuals, especially women. By reducing sodium, you help preserve calcium, maintain strong bones, and improve overall health and performance. Small changes—like seasoning with herbs, cooking at home, and using chili—can have a big impact on long-term wellness.