Getting Serious about a Low Sodium Diet

Many people realize that reducing their salt intake would be good for them; many people even go so far as to say "I'm trying to cut back on the amount of salt I eat." This is fine for young people, though a low sodium diet now would likely prevent health problems in the future when their bodies are not as well equipped to handle large amounts of salt, or sodium.

For people with chronic conditions like hypertension, fluid retention, swelling of hands and feet, kidney problems, and heart failure, being serious about sodium intake is crucial. It is likely that your Elder has at least one of these conditions. Too much salt or sodium in the diet can adversely affect quality of life for these people. Medicines can only do so much. With most chronic conditions, it's up to the person to decide to help themselves. Or maybe in your case, it's up to you to decide to help your Elder.

I have spent a lifetime advising people on the sensibility of a low salt diet. But, I am ashamed to say, I wasn't really serious about it myself until I developed hypertension at a relatively young age (40). We also have to take into account that medical science has decided that what we used to think of as normal blood pressure "for your age", is now considered high and in need of treatment. By the time we finally realize the problem, the damage has been done. Still, reducing sodium in your diet can help you have less symptoms, and be able to control the condition with a minimal amount of medication, which also means you have fewer side effects to deal with. All of this translates into greater quality of life, and many more Pleasant Days.

So, I am here to tell you----do yourself a favor and cut back on the salt you are eating now. You will get used to it, believe me. And in the long run, you will be a much healthier person for it which will allow you to enjoy your later years.

To do this, you need some basic knowledge about salt. Keep in mind that sodium in an essential nutrient, very important in the proper functioning of the body. But too much can be as harmful as too little. Also keep in mind that you will get an adequate amount of sodium from natural foods without adding any salt at all. Here's what you need to know:

• Salt is a mixture of sodium and chloride. This is different from plain sodium, but we can think of it as the same. Note, however, labels will list the amount of sodium in food.
• You should not eat more that 2300 mg of sodium everyday. That's about a teaspoon of table salt.
• Be aware of monosodium glutamate in foods you buy (almost everything in a package) on top of the salt that is also added. This can include foods with "hydrolyzed proteins", "flavor enhancers" and "natural flavors".
  
• Also watch for any ingredients with the words "disodium", or "trisodium".
• Baked goods have quite a bit of sodium, not only from salt but from baking soda and baking powder. This will be true even if you make them at home.
• Prepackaged or canned foods listed as "Low Sodium" on the label will still have sodium in them that you need to be aware of. Always read the label so you know exactly what you're getting.
• Sources of extra sodium: Frozen dinners, Ready-to-eat cereals, Vegetable juices, Canned vegetables, Deli meats, Pre-made soups (can or box), Marinades, Flavorings, Pre-made Sauces, Prepackaged rice, potato or pasta dishes with a flavor packet, Condiments, some OTC medicines, Restaurant Food, Fast Food.
  

Read the Label, and know what certain terms about sodium content mean. This information is from WebMD:

• Sodium-free: Less than 5 mg of sodium per servingVery low-sodium: 35 mg or less per serving
  
• Low-sodium: Less than 140 mg per serving
• Reduced sodium: Sodium level reduced by 25%
• Unsalted, no salt added, or without added salt: Made without the salt that's normally used, but still contains the sodium that's a natural part of the food itself.
  

The best way to reduce salt in your diet is to measure what you use, and use fresh ingredients to cook with. Frozen is great, just make sure there are no added flavorings. Use herbs, spices without added salt or sodium, and fresh peppers, onions, garlic, shallots, etc. Even adding celery and carrots to sauces and soups will add extra flavor. When you cook your own cereal, rice, pasta you can decide whether to use some of your teaspoon of salt to cook it with or not. Replace bouillons with sodium free stocks to make soups, sauces and gravies. Make your own stock and freeze it for use later. Make your own gravy.

The idea here is not to totally abolish salt from your diet, unless that's what you want to do. The whole idea is for you to decide how much salt you want to eat without having to guess.

Be aware of additives when buying frozen foods. Buy plain rice, barley, pasta etc, rather than buying boxes of pre-seasoned rice or pasta mixes. Cooking your own food, and deciding how much salt you want to add to it, can be just as simple as relying on prepackaged and processed foods. You only need to change your grocery shopping habits.

Measure the salt you're going to use everyday. If you want to use only 1 teaspoon of salt, then measure out this amount into a small container for the day. You decide how to use it, whether you cook with it, or add it after the food is cooked. When it's gone, don't eat anymore. After some time, you will find that you may not need to use the whole amount in a day. You will find yourself becoming more creative in ways to flavor your food without salt.

I tell people not to use salt substitutes. Salt substitute is made from potassium rather than sodium. Eating too much potassium is just as bad as eating too much sodium, although this is not likely because potassium chloride has a bitter flavor. Extra potassium can be very detrimental to people with certain diseases affecting the kidneys, heart, or diabetes. Salt substitutes should also not be used with certain medications. Always check with your doctor before using a salt substitute.

If you are a real stickler for the amount of sodium you want to eat, or you want your Elder to eat, try keeping a food diary. Then look up the amount of sodium in each food naturally. Then add the amount of sodium in the salt you used. You will probably find that the naturally occuring sodium in foods is plenty without the added salt. If you're interested, here is the USDA National Nutrient Database for Content of Sodium in mg.

Do yourself, your loved ones, and especially your Elder a favor. Reduce the salt in your diet, and teach your family to do the same. You won't regret it.

Wishing you and your Elder Pleasant Days.

"Living with Congestive Heart Failure"

In case you don't follow the blog "Bill Boushka Retires" (one of the blogs I follow), I just wanted to point out that he has noted a very good video on YouTube about congestive heart failure. Since this is a common chronic condition that many of our Elders have to deal with, I thought the video valuable. It was very informative and understandable to lay people, with information about symptoms, risk factors, current diagnostic tests and treatments, how to prevent CHF if you have risk factors, what to do if you suffer from CHF as far as diet, exercise and OTC drugs to avoid, and what to watch for and report to your doctor.

The video is presented by UCSF's (University of California San Francisco) Osher Lifelong Learning Institute.

Dr. Michael Harper, Director of the Geriatrics Fellowship Program and Associate Clinical Professor of Medicine at UCSF, discusses living with congestive heart failure. I thought him to be a very interesting speaker.

If you or your Elder have risk factors or suffer from heart failure it is well worth the time to see the video. One can still have Pleasant Days even with CHF. Check it out. Here's the link:

"Living with Congestive Heart Failure"

How do You Know When Your Elder needs Help?

I came across this picture, titled "Father's Hands", in my perusings, and the story linked to it touched my heart. But among other things, it made me think about the conversations I have had with others about the topic of this post:

Just how do you know when your Elder needs help? Most Elders try very hard to hide the fact that they are "slipping", being fearful of what may happen if someone decides they are no longer independent. So it's usually unlikely that your Elder will just ask you for help. There are many emotional tags that go between parents and children (or grandparents and grandchildren, or whatever your relationship is). Your Elders do not want to be dependent on you, the younger. They do not want you to tell them how to live their lives. They do not want to bother you, after all you now have a pretty full life, and probably a family, of your own. They have been independent all their lives, and want to stay that way. They are proud and may be in denial about the fact that they need help. And the biggest fear: if they let on they need help, they will end up in a nursing home.

So, you need to be keen to the subtle signs, and the not so subtle signs:

• Your Elder is suddenly less social, or exhibits very reclusive behavior.
• The house isn't kept up the way it always was before; laundry isn't done; grocery shopping hasn't been done; the yard is not being maintained.
  
• Tasks that used to be routine or easy are now difficult to accomplish.
• Your Elder is not eating as well, and/or has suddenly lost weight.
• It looks like your Elder has problems taking medications properly, missing doses or taking too many. Maybe prescriptions have not been refilled, or your Elder has missed doctor appointments.
• The bills have not been paid, and/or checks have not been deposited.
• Personal hygiene is not being done; showers not being taken, oral hygiene not done, clothing hasn't been changed; hair is not being washed.
• The pet is not being cared for properly.
• Your Elder's driving skills are slipping.
• Friends and hobbies have been dropped.
• Your Elder seems confused or depressed.
• There is difficulty with stairs, maybe falling is a problem.
• Loss of bowel or bladder control.
• Anything that seems very unusual for the person that you have known can be a sign that things are not quite right. Maybe your Elder's neighbors are reporting things to you that just don't sound like your Elder at all.

So, now what. You talk to your Elder, and you ask questions. But your Elder denies needing help, makes excuses, or explains away your concerns. Be careful here. Don't push too hard, or you might risk putting a wall up between you and your Elder. Above all, the lines of communication must remain open.

Whatever you think, your Elder will be better off in their own environment as long as possible, and with the least amount of intrusive "help" as possible. But there are ways to help that could actually improve the Elder's quality of life.

Start by making sure your Elder's medical needs have been attended to. Go with her/him to a doctor's appointment and discuss your concerns. Very likely there will be things the doctor can suggest, or may refer the Elder to a professional that can further assess the situation. There may be medication changes that need to be made, or conditions that need to be treated that will improve your Elder's strength and cognitive function.

If the Elder's medical needs are under control, make sure medications are being taken properly. This is easy to accomplish as long as you have the Elder's cooperation. Very often it only takes someone to organize the medications in a pill box, so the Elder doesn't need to sort through numerous bottles several times a day. For Elders with very poor memory, you might try putting the medications in an envelope with the date and time to be taken written on it. Leave out only one days supply at a time to prevent more confusion. Your Elder can mark the envelope when the meds are taken to remind them later when they have forgotten whether the medicines were taken or not. Take a look at my post about managing medications.

Make sure the Elder's home environment is safe. Start in the bathroom. By installing some simple grab bars in strategic places, you can greatly enhance your Elder's independence in bathing and toileting. Many times simple things can fix a big problem. Maybe your Elder doesn't bathe as often as they used to because of the fear of falling.

Try to get at the bottom of the problem, then it will be much easier to work on.

• What is the real problem. (eg: not showering; not eating right)
  
• Why is this a problem (eg: fear of falling in the bathroom; shopping is too confusing and too tiring)
  
• How can we help this the easiest way possible (eg: install grab bars in the bathroom; deliver groceries/meals to your Elder)
  

Then, if your "fix" doesn't work, try something else. Always include your Elder in the decision making process. You will be likely to get much more cooperation this way.

This is just a basic idea of where to start. If you are able to notice when your Elder needs help, and are able to provide it before things get out of hand, you will be able to keep your Elder home and independent much longer. And this makes for more Pleasant Days for your Elder and you.