Avoiding excessive sodium in your diet.

One of the simplest things you can do to protect your health while travelling is to stick to a no added sodium diet as much as is possible. 80% of sodium in our diet comes from adding salt to our food and salt already added in processed foods and while this may be tolerated by many healthy people, it is dangerous to people with high blood pressure and many other health conditions more common amongst seniors.  During our gray nomad, active senior years, most of us become more conscious of how we can maintain our active lifestyle for as long as possible though the simple actions of eating healthy and being active.  As salt is hidden in many food products here are a few tips to minimize excessive intake of sodium (salt), in our diet.

Tips on how to cut back on added sodium in your diet.

Herbs, onion and garlic are ideal for adding flavour instead of commercially prepared soups, sauces and processed stock.

Fresh or frozen vegetables are best, if buying tinned foods, look for low sodium on the label or limit the use of canned food to only when fresh and frozen is not available. I know it’s hard to find fresh food and carry a lot of frozen food while on tour.

Oil and vinegar with or without herbs and lemon juice makes a sodium free salad dressing.

Rolled oats is a sodium free and sugar free healthier and inexpensive alternative to processed breakfast cereal.

Cheese, butter and margarine can be high sodium, look for low sodium versions or limit use.

Eat home cooked as much as possible, you know what you are eating and how it was prepared. 

Avoid anything pickled, marinated, smoked, barbequed, sauce, especially teriyaki and soy sauce, Vegemite, Bonox, stock cubes, broth, miso, commercially made gravy and gravy powders, bacon, and obviously, anything labelled, salted or salty.

Long distance travel requires staying seated for lengthy periods of time, be sure to stop frequently and walk, remember to drink water regularly to stay hydrated and to help eliminate excessive sodium in your body. A high sodium diet increases the risk of fluid retention in the feet and legs, not a pleasant or a healthy combination of health risk factors.

Weight fluctuations may be due to fluid retention.

A lot of the weight people think they put on during the initial phase of a tour is only fluid retention due to a higher sodium diet than they were eating at home. A combination of using more packaged foods and having more road house or restaurant meals usually results in a dramatic increase in sodium from what most people are used to in their diet, and a rapid weight gain is the result.
 

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