WHY MORNING PEOPLE ARE HEALTHIER THAN THE REST OF US

Think about it: if we still lived out in nature as the universe intended, we would all go to sleep a little after the sun set, and wake up as the sun rose, because our bodies would be more in tune with the natural rhythms of the world. Since we live in a man-made environment now, many of us have a hard time getting to sleep early and waking up early, because unnatural lights (such as those from computers, TVs and cell phones) keep us awake. Out in nature, we wouldn’t have any of these artificial light sources keeping us up.

Even if you have a hard time going to bed at a decent hour, you can train your body to become a morning person and reap all of the health benefits that go along with waking up earlier.

HERE ARE 8 REASONS WHY MORNING PEOPLE ARE HEALTHIER THAN THE REST OF US:
1. MORNING PEOPLE HAVE LOWER BODY FAT LEVELS.
It turns out that those who get most of their light exposure between 8AM and noon have lower body fat than those who obtain their Vitamin D later in the day. According to Northwestern University research published this past spring, people who got most of their sunlight during morning hours had a lower body mass index (BMI) than those who soaked up the sun later in the day. Something else interesting to note is that these results were independent of people’s activity levels or caloric intake.

 “If you don’t get sufficient light at the appropriate time of day, it could de-synchronize your internal body clock, which is known to alter metabolism and can lead to weight gain.”

2. THEY DRIVE BETTER.
Not surprisingly, morning people have better driving skills than night owls, according to a study done by Spanish researchers. Granada researchers studied the biological rhythms of 29 University of Granada students, some who identified as night owls, and others who labeled themselves as morning people. When they asked the night owls to drive at 8AM, they did significantly worse than when the researchers asked them to get behind the wheel at 8PM. However, the morning people performed well at both times of the day. The researchers found the morning people show more care to detail and exhibit higher diligence compared to night owls, which explains their ability to drive well at any hour of the day or night.

3. MORNING PEOPLE ARE GO-GETTERS.
Many studies have linked an ambitious attitude to higher wages, better job performance, and a greater rate of success than those who don’t exhibit such high levels of proactivity. When Harvard biologist Christoph Randler polled undergrads a few years ago, he found morning people had higher levels of agreement with statements such as “??I spend time identifying long-range goals for myself” and “I feel in charge of making things happen,” Harvard Business Review reported.


4. HAPPINESS COMES EASIER TO THEM.
Exposure to morning light can lower depression risk and boost energy levels, which may explain why morning people are happier overall than night owls.

When University of Toronto researchers surveyed more than 700 adults on their sleeping habits, mood, and overall health, they discovered that morning people who got up around 7AM or earlier had up to a 25 percent increase in feelings of happiness, cheerfulness, and alertness, Prevention.com reported.

5. MORNING PEOPLE EXERCISE MORE.
More and more studies have been proving that working out in the morning is ideal for those who wish to keep up a regular routine and see the best results from their workouts.

“In terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,”?
Because they get their workout out of the way earlier in the day, they tend to stick with the routine easier than someone who gets home from work and must head straight to the gym afterwards. You could use the excuse of being too tired to workout when you get home from a long day at work, but for morning people, it invigorates them even more to jump out of bed and get their sweat on first thing in the morning.

6. BOSSES HAVE A BETTER IMPRESSION OF THOSE WHO GET UP EARLIER.
Corporate bosses tend to view morning people as more conscientious and ambitious, according to a 2014 study by the Journal of Applied Psychology. Supervisors think of people who clock in later as less diligent and mindful of their jobs compared to those who get to work earlier. However, if your boss turns out to be a night owl, then he or she will probably have a soft spot for night owls as well, and not come down so hard on you if you clock in late every now and then.

7. THEY GET BETTER GRADES IN SCHOOL.
“It’??s easier to get to your classes on time and study if you get up earlier,” study author Daniel J. Taylor, PhD, associate professor of psychology at the University of North Texas in Denton, told WebMD.com.

Although college students can choose what times to take their classes, early birds still get the worm. A study of more than 800 students found that morning people had a GPA that was a full point higher than that of their night owl colleagues (3.5 vs. 2.5).

8. MORNING PEOPLE WHO HAVE DIABETES HAVE BETTER BLOOD SUGAR LEVELS.

 Many studies have reported that going to bed late might negatively affect your blood sugar levels, as well as cause other health problems, such as coronary artery disease, metabolic syndrome, impaired glucose intolerance, and even obesity. Night owls also tend to consume most of their calories late in the day, which can cause metabolic issues down the road. One study found that, among Japanese adults with type 2 diabetes, night owls had higher HbA1C levels (a measure of blood sugar control), triglycerides, and LDL cholesterol than morning people.

SIGNS YOU SPEND TOO MUCH TIME ALONE

Many people fear they will remain lonely forever, so they give up on even trying to reach out to others and form positive relationships. Loneliness can cause numerous health problems, even resulting in death if actions aren’t taken to combat loneliness.

After a while of isolating ourselves, it can almost feel normal, and we tend to stay inside our warm, safe shells instead of socializing with others.

HERE ARE 5 SIGNS YOU SPEND TOO MUCH TIME ALONE:

1. YOU LONG FOR MEANINGFUL, DEEP CONNECTIONS WITH PEOPLE.

Many lonely people don’t enjoy spending so much time alone; they have just lost their connection to people, and thus, don’t know how to get it back. If you find yourself craving social interactions and forming deep relationships with people, you probably spend too much time alone. Even if you have a few friends you see from time to time, you can still feel lonely if you don’t feel deeply connected to them.

2. YOU USE FOOD, DRUGS, ALCOHOL, OR SOMETHING ELSE TO FORGET ABOUT YOUR LONELINESS.

Sadly, many people use harmful substances to fill a void in their lives, whether from loneliness, depression, anxiety, lack of purpose, or anything else that causes people to feel unhappy. If you turn to your pantry or refrigerator for companionship more than other people, you likely spend too much time alone. While food and an occasional drink should be enjoyed, you shouldn’t turn to them for comfort or to escape your life. They won’t help you to stop feeling lonely; they will simply mask the problem for a while.

3. YOU FEEL RESTLESS AND BORED A LOT.

Many times when we feel bored, we numb our emotions through TV shows, a video game, or food, drugs, or alcohol, as mentioned above. But what ever happened to hanging out with friends or family when we feel bored or restless? While you should enjoy your own company and be able to be alone without feeling lonely, doing this too much can actually enhance your feelings of loneliness. We are social creatures, and absolutely need one another in order to get by in this lifetime. If you feel bored, call up an old friend and see if they feel like catching up. Or, check out local groups in order to form new connections and possibly find a new favorite hobby.

4. YOU HAVE FORGOTTEN HOW TO TALK TO PEOPLE IN A CONVERSATION.

Social isolation can really put a damper on our social skills, especially if we have isolated ourselves for long periods of time. The advent of social media and other forms of entertainment only accelerates our decline in social skills, because we use the Internet as a safety net, going to it whenever we don’t feel like talking. However, this can easily get out of control if we don’t find some sort of balance. If you find that you feel uncomfortable or just don’t remember how to talk to people in social situations, you probably spend too much time alone.

5. YOU HAVE DEVELOPED SOCIAL ANXIETY AS A RESULT OF ISOLATING YOURSELF.

Finally, the more you isolate yourself, the harder it will feel to go up to people and converse with them. According to the Anxiety and Depression Association of America, approximately 15 million, or 6.8%, of Americans suffer from social anxiety. Obviously, the only way to really overcome this is to start talking to people, because you have to meet your fears head on if you want to beat them. However, people who spend the majority of their time alone eventually feel so comfortable doing this that they lose their desire to form relationships with others. If you feel socially anxious and have lost your motivation to talk to others, you probably spend way too much time by yourself.

Consider joining support groups for social anxiety to help you ease your way into talking to others, or maybe join an organization or activity you feel passionate about, so you can meet other like-minded people.

You shouldn’t feel embarrassed about loneliness; many people feel lonely, but don’t ever admit it to others in fear of being ridiculed or rejected. However, social isolation should be taken seriously; no one likes feeling alone, but sadly, a startling amount of people do in today’s world.

Remember to take baby steps to becoming social again, and turn to trusted friends and family for support. As long as you believe in yourself and have the motivation to form connections again, you will get there. On the flip side, if you ever see someone while you’re out and about who looks lonely or depressed, make sure to reach out to them. A simple smile and a “How are you feeling?” can go a long way, especially for someone feeling isolated and alone.

A LASTING RELATIONSHIP

 How to we prevent our own relationship from becoming a statistic? With that in mind, here are 4 important ingredients in your recipe for a lasting relationship.

4 INGREDIENTS FOR A LASTING RELATIONSHIP

1. SUSTAIN THE SENSE OF EXCITEMENT
Unfortunately the spark of attraction that brought you together is not enough to keep you together long term. Some couples easily slide into the boredom of routine, careers, and raising children. When your daily conversations are only about what to cook for dinner and who should take out the trash, it’s difficult to remember the passion that you once felt for your partner.

On the other hand, you can keep the excitement going by adding new and interesting activities to your relationship. The good news is that you don’t have to spend a lot of money or plan outlandish vacations to reignite the excitement.

Start by adding something small and new once a week, like going for a drive in a neighborhood that you haven?t been to before. Even this seemingly minimal change gives you new topics to talk about and a fresh perspective. Then you can go for bigger thrills, like a hot air balloon ride or a whale watching tour. The key ingredient is to keep it fresh and interesting.

2. LISTEN MORE THAN YOU SPEAK
Imagine that you came home from work with the exciting news that your boss loved your presentation and when you told your partner, they didn’t look up from their cell phone and only muttered “Uh huh, that’s great” without any enthusiasm in their voice. You’d probably feel upset, angry, frustrated, unloved and unappreciated.

Instead, picture this in response to your good news; your partner immediately makes eye contact with you when you begin speaking, they set their phone down, they stand up and hug you after you tell them the good news and they respond with “Oh, that?s fantastic! I knew you would do great on that! Let’s go celebrate at your favorite place!”



The difference is obvious, and you know which one you’d prefer to receive from your partner. Just like the golden rule of doing unto others as you would have them do unto you, give your partner the courtesy of responding with the same enthusiastic attention when they talk.

Clear communication is only part of a good relationship. Being mentally and emotionally present for your partner is an equally important ingredient for a lasting relationship.

3. BE WILLING TO NEGOTIATE
You really want to go to see a new movie that just came out, but your partner had a long day at work and just wants to rest at home. You make your case and your partner makes theirs. You just had an argument. How you resolve this is a big ingredient in making your relationship last.

They key to negotiating is seeking a win-win for both of you. You give a little, they give a little, and you both end up happy with the result. In this scenario, you might suggest that your partner catch a nap first and you can go see a later movie.

Respecting that you both have needs is key to how well you cooperate. If your partner made a sacrifice so that you could have your way, show appreciation for the fact that they gave up something that they really wanted so that you could be happy.

If there are major things that you can’t compromise on, like having children, converting to your partner’s religion or moving far away from your family for their work relocation, these may be a breaking point for the relationship. Ideally your limits on these topics are things that you discussed prior to making a long term commitment to your partner.

4. TAKE COMMITMENT SERIOUSLY
Wanting the relationship to last is not enough; you have to take action to demonstrate your devotion to your partner. A study found that regardless of how much the partners wanted a lasting relationship, the inclination to engage in behaviors that supported the relationship was more important to how long the relationship lasted.

On the other hand, if one partner is doing all of the difficult work, for example, making sacrifices, apologizing, asking about their partner’s feelings, or tackling issues while the other partner does not engage in these behaviors, researchers found that the relationship was more likely to end.

SIX COMMON SIGNS OF DIRTY LUNGS

Yes, the lungs do indeed perform that vital function, but they’re actually quite magnificent organs when explored. So, before we get into what harms these vital organs, let’s take a closer look at what they entail.

LET’S DISCUSS SIX COMMON SIGNS OF DIRTY LUNGS FIRST:
1: CHRONIC COUGH
When a cough lasts for over a month, it is considered chronic in nature. In all likelihood, medication has been tried and as failed. This should be taken as a sign that something is wrong with the respiratory system.

2: PERSISTENT MUCUS PRODUCTION
When our airways are irritated or infected, they will produce mucus (or phlegm) as a defense. If this incessant mucus production lasts longer than a month, it may be a warning sign of lung problems.

3: LASTING CHEST PAIN
Chest pain that inexplicably last for longer than a month may be a warning sign. It’s a sign that the lungs are involved if the chest pain is brought on, or made worse, from inhaling, exhaling or coughing.


4: SHORTNESS OF BREATH
When shortness of breath occurs, it is usually due to a heart of lung condition. This symptom can be narrowed down to either/or, since both are involved in the transport of oxygen to tissues and the removal of carbon dioxide. When either one of these problems occurs, it results in shortness of breath.

5: COUGHING BLOOD
When coughing up blood occurs, it’s always a problem with either the lungs or the upper respiratory tract. Needless to say, this is something that requires immediate attention; as it may signal a severe health problem.

6: WHEEZING
Wheezing is a high-pitched whistling sound that usually occurs when breathing out (exhaling), but may occur when breathing in. This is usually a sign that a foreign object is blocking the normal flow of air into the lungs or constricting the lung’s airways.

NOW THAT WE KNOW WHAT TO LOOK FOR, HERE ARE 6 WAYS TO HELP PURIFY YOUR LUNGS.
1. DON’T SMOKE
If it isn’t apparent by now, smoking is probably the worst thing someone can do to their lungs. Hopefully, an education on what this harmful habit does to the lungs is enough to get someone to quit; if not, seek out some people for support. There are plenty of terrific, free resources available online that could help. There’s even a smoking hotline.

2. BREATHE DEEP
Deep breathing for half an hour a day can help purify the lungs. This practice flushes out many of the impurities that accumulate in the lungs. Meditation and yoga are two great practices to take on for this purpose, and they will help with the mental aspect of purification as well.

3. DRINK GREEN TEA
Catechins are antioxidants that may help reduce the risk of lung cancer, and green tea is a rich source. In a study done at Chung Shan Medical University in Taiwan, researchers discovered that drinking green tea could reduce the risk of lung cancer by up to five times. Dr. I-Hsin Lin states: “The antioxidants may inhibit tumor growth,” and “Green tea can protect them from lunch cancer risk, a cup or more a day (is recommended” according to the lead researcher.

4. LOAD UP ON ANTIOXIDANTS
Ingesting antioxidants appeared to be a recurring theme in researching for this article. Another source states that drinking 400 ml of pineapple or cranberry juice before bed helps to fight infection-causing bacteria in the lungs.

5. USE THE EUCALYPTUS
Eucalyptus contains a natural expectorant (decongestant) compound that helps clear our lungs of toxins. Apparently, the plant is terrific in helping to soothe a sore throat and sinus problems. A great way to achieve this effect is by putting 5 to 10 drops of eucalyptus oil in a bowl of hot water, placing the head over the bowl and covering the head with a towel. That certainly sounds refreshing!

6. GET SOME OREGANO
Another natural decongestant is oregano, which also contains anti-histamine properties. Combined, these elements are effective in clearing out nasal pathways and assisting the respiratory function. To get these terrific benefits, simply sprinkle some oregano into some food or drink on a daily basis.

CANCER-CAUSING FOODS YOU NEED TO AVOID

Causes of cancer are either biological factors that we can’t control, like our genes, or environmental factors that we can control, like the amount of solar radiation that we expose ourselves to. Of the environmental risks, one that affects us on a daily basis is the food that we eat.

CANCER-CAUSING FOODS YOU NEED TO AVOID
1. BPA-LINED CANNED GOODS
Manufacturers are beginning to switch their cans to non-BPA plastic lined ones following a Harvard study that compared eaters of canned soup to homemade. They found that ‘a couple hours after eating, the people who had canned soup had BPA levels in their urine that were about 12 times higher than the people who didn’t.’

BPA is an endocrine disruptor and according to the study, it ‘has been linked with cardiovascular disease, diabetes, and obesity in humans.’ In another study, BPA was also been linked to breast cancer.

2. PESTICIDE SPRAYED PRODUCE
According the EPA, ‘Relatively small amounts of ethylene oxide are used as a sterilant for food (spices).’ The chemical is also used as a spray pesticide for crops. The EPA also says that ‘Some human cancer data show an increase in the incidence of leukemia, stomach cancer, cancer of the pancreas, and Hodgkin’s disease in workers exposed to ethylene oxide.’

In a study of workers who were exposed to ethylene oxide, researchers found an increased risk of malignancy in individuals with extended and intermittent exposure to low concentrations of ethylene oxide. At the grocery store, look for organic produce and avoid unnecessary exposure to these possible causes of cancer.

3. PRESERVATIVES THAT MIMIC ESTROGEN
Some food additives, such as propyl gallate and 4-hexylresorcinol are xenoestrogenic substances, meaning that they affect estrogen receptors in the body. These hormone disruptors are associated with a higher risk of breast cancer.

4. MICROWAVED FOOD
When you buy a microwave dinner, the plastic tray that it comes in is designed to withstand the heat of your appliance. However, plastic packaging that gets heated can release plastic into the food that you consume. Some may contain BPA which we have already listed has a connection to cancer.

Microwave meals also often contain preservatives and additives to enhance their appearance. Steam your own broccoli on the stovetop rather than buying the convenient microwave steam package and avoid the heated plastic.

5. NITRITES IN PROCESSED MEATS
The Cancer Treatment Centers of America says that ‘During the process of cooking certain meats, sodium nitrites combine with naturally present amines in the meat to form carcinogenic N-nitroso compounds. When ingested, these compounds are associated with cancer.’ Consumption of processed meat was linked to increased pancreatic cancer risk in one study and other research has suggested links between hot dogs and brain cancer.



6. MILK FROM COWS TREATED WITH HORMONES
Cows that have been given Recombinant Bovine Growth Hormone (rBGH) to increase milk production pass the growth hormone IGF-1 on to consumers when they drink the milk. According to the American Cancer Society, ‘The evidence for potential harm to humans is inconclusive. It is not clear that drinking milk produced using rBGH significantly increases IGF-1 levels in humans or adds to the risk of developing cancer.’

Consumers are demanding organic milk that does not come from cows who were given rBGH. You can find rGBH-free milk by reading labels. When it comes to this avoidable additive to your food supply, it may be best to avoid it altogether.

7. MEAT TREATED WITH HORMONES
A World Health Organization report says that following an animal study, ‘the group concluded that there is sufficient evidence for the carcinogenicity of estradiol in experimental animals, noting that: Administration to mice increased the incidences of mammary, pituitary, uterine, cervical, vaginal, testicular, lymphoid and bone tumours.’

8. IRRADIATED FATTY FOOD
An FDA report says that ‘Irradiation of foods is intended to improve the quality, variety and safety of foods. For example, food products are irradiated to sterilize or disinfect them, to improve their sprouting, delay ripening, eliminate food-borne parasites, or simply enhance their appearance.’

Meat, poultry and eggs can all be irradiated foods. A study found that irradiated food that contained fat produced a compound that caused DNA damage when applied to both rats and human colon cells. The FDA requires irradiated food to be labeled with ‘treated with radiation’ so avoid foods with this on the label.

9. FAST FOOD
Fast food is not good food for us. The cancer risks at chain restaurants include charred meat, high temperatures applied to oils, preservatives, and mass produced food treated with hormones and pesticides.

Acrylamide is known to cause cancer by damaging DNA. This substance is produced when starchy foods are heated to high temperatures, and is found in foods such as potato chips and French fries.

According to cancer.gov, we can avoid acrylamide in our food by boiling potatoes, reducing cooking time, blanching them before boiling or drying them in a hot oven after frying.

10. ARTIFICIAL SWEETENERS
The low calorie chemicals that mimic the sweetness of natural sugar have been controversial. Aspartame had mixed results with lab rats but has been deemed safe for human consumption. Even if a small percentage of a very small animal got cancer when it received a dose of the stuff, is it something that you really need to be consuming?

Benefits of reading

What are the other benefits of reading? Well, let us list the numerous benefits below for you.

HERE ARE TEN GREAT REASONS YOU SHOULD READ EVERY DAY:
1. ENHANCED INTELLIGENCE AND KNOWLEDGE
No real surprise here – when you read, it improves intellect and builds upon your knowledge base. Understandably, many of us underestimate the power (and fun!) of reading when we are young. As we get older, however, we come to realize that books are interesting, with many of them having the magical ability to “transport” us to different places – fantasy or fiction.

It is easy to take for granted the fact that countless amount of information is available and accessible at our whim. If we’re interested in a topic or with to engage intellectually with a topic that interests us, we can usually find something that’s been written about it – and read about it.

2.  INCREASED VOCABULARY
It is said that vocabulary is the best indicator of intelligence – if this is the case, #1 certainly makes sense! Anyways, when you listen to someone and are unsure of a word that they’ve used, it can be frustrating to continue the conversation. Further, it can be somewhat embarrassing to ask what a particular word means in the middle of a conversation. Deciding to read instead of watching TV is a fantastic way to expand your vocab which, in turn, enhance communication ability. Speaking of communication ability…

3.  ARTICULACY
With a more expansive vocabulary, one becomes more articulate as well. Most of us are cognizant of the way that we speak to others. We want to sound reasonably bright and knowledgeable when we communicate to those around us. Further, the ability to articulate and use language well is an extremely powerful and influential tool to those around us. When you read more and more, your brain has the magnificent ability to (often subconsciously) remember words and expressions that can enhance the ability to express yourself.



4. MORE CONCENTRATION
Perhaps more than anything else out there, reading books sharpens your concentration ability. To be able to follow a storyline, one page at a time, requires mental staying power. Make no mistake about it, concentration is a direct byproduct of willpower; when you increase your innate ability to concentrate, you increase willpower. In this way, reading books on a regular basis can improve many different areas of your life – work, school and even social engagements.

5. HEIGHTENED CREATIVITY AND IMAGINATION
As reading increases mental flexibility, heightened creativity and imagination is often a direct result. Many types of writing – poems, novels, short stories, etc. – require us to picture people, places and things in our mind’s eye. As such, our brain’s wonderful ability to create and imagine are enhanced. When we are more imaginative and creative, we often produce work and other things that are more innovative and interesting.

6. SHARPER CRITICAL THINKING
Reading is an excellent way to increase our ability to analyze and assess information. Books often contain very specific information that, if missed, can result in missing a key point of information. The ability to analyze information and make educated assessments based upon that information is a very important function of our daily life. We can thank reading for improving these critical skills.

7. MENTAL HEALTH
Most of us are quite conscious about our physical health. We (at least somewhat) watch what we put into our body and make the attempt to get some sort of physical activity. Well, just as the body requires physical exertion to stay fit, the mind does as well. Some research has also shown that regular readers not only improve their cognitive ability, but also may be better protected against ailments such as Alzheimer’s disease and dementia.

8.  RELAXATION
Yes, reading can bring some much needed stimulation to your brain, but it can also help you wind down. This is especially true of tranquil and spiritual texts such as the Bible, Quran, and other scripture. Self-help books and other inspirational materials can help bring about a sense of peace.

9.  EXPANDS YOUR WORLDVIEW
Without sounding too harsh, so many people have such limited perspective on the world around us. These people are so wrapped up in their own little world that they forget there is a nearly limitless one out there to be discovered. Reading is powerful in the sense that it can engage us with other peoples, cultures, ideologies, religious and spiritual beliefs, politics, etc. without ever booking a flight. In our opinion, it is important to be engaged with the world around you, and reading provides that opportunity.

10. PERSONAL ENRICHMENT AND ACCOMPLISHMENT
Education does not end with a degree or diploma… it is a lifelong journey that is immeasurably valuable; perhaps more so than anything else that’s existed. In many ways, a free book is more educational than a six-figure degree. How would we ever intimately know the world around us or ourselves without the innate curiosity to learn?  Reading is a terrific way to satiate this curiosity and experience tremendous personal growth in the process.

YOU MAY BE CONSUMING TOO MUCH SODIUM

People with heart failure may improve their symptoms by reducing the amount of salt (sodium) in their diet. Eating too much salt causes the body to retain too much water, worsening the fluid build-up associated with heart failure.
Sodium (salt) is a necessary mineral for the human body to ingest. It effectively supplies electrolytes and maintains the fluid levels within our cells. It is also essential to the healthy transmission of nerve impulses within the body. Further, sodium plays a key role in the digestion of food.

HERE ARE 5 SIGNS YOU MAY BE CONSUMING TOO MUCH SODIUM:

1. INFLAMMATION AND WEIGHT GAIN
Sodium is predominantly concentrated on the outside of our cells. When the amount of sodium available in these areas is excessive, this causes the kidneys to reduce the amount of water released into the urine. The result is increased water retention and edema (or swelling) in various parts of the body. Further, although sodium does not directly correlate with fat gain, it does increase water weight that will show up on the scale.

2. KIDNEY STONES
Excessive sodium, often from salt, results in the kidneys having to excrete more calcium into the urine. A high concentration of calcium will often combine with other minerals – such as oxalate and phosphorous – which will then harden and form “stones.” Since sodium intake is excessive is most people’s diets – combined with the importance of calcium, something most people don’t get enough of – it is recommended that we reduce the amount of sodium ingested by altering our diets. Further, calcium is an absolute necessity to healthy bones (more on this in a bit).

3. CARDIOVASCULAR DISEASE
Research presented at a 2010 American Heart Association meeting revealed the following statistics:

– Excessive salt consumption led to 2.3 million heart-related deaths worldwide.

– 42% of deaths were a result of coronary heart disease.

– 41% of deaths were the result of stroke.

The World Health Organization – the world’s preeminent association on public health – has directly linked excessive sodium intake and cancer. The evidence is quite clear: too much salt is bad for our hearts and can lead to multiple types of cancer.

4. COGNITIVE DECLINE
A Canadian study undertaken in 2011 suggests that adults who consume a high-sodium diet are at a greater risk of cognitive (brain) decline. According to the researchers, this result was “independent of hypertension and global diet quality” and “suggests that sodium intake alone may affect cognitive function in sedentary adults above and beyond the effects of overall diet.” While the brain’s performance on a high-sodium diet is yet to be fully discovered, these preliminary research studies do warrant some caution. Further, exercise is known to effectively counteract these effects.

5. DECREASED BONE HEALTH
Our bones require foods with high concentrations of calcium to be healthy. Eating foods that have high levels of sodium directly causes the bones to lose calcium density, which can lead to bone loss. The National Osteoporosis Foundation (NOF) recommends limiting the amount of processed foods, canned foods and salt added to foods eaten each day. The NOF recommends inspecting the Nutrition Facts label on each food; if the sodium content is over 20% daily value, it is high in sodium and should be avoided. The NOF further recommends limiting sodium intake to less than 2,400 mg per day.

Complete elimination of processed food of any kind is very difficult; even many of the products that we see in the “fruit and vegetables” section of our neighborhood grocer can be classified as “processed”. However, it is feasible to make fresh fruits and vegetables more of a presence on our dinner plates. It’s also within our control to reduce our trips to fast food places while frequenting the grocery aisles of natural grocers more often.

Bottom line: some simple changes in our diets can drastically reduce the amount of sodium that we take in each day. In doing so, we’re creating and maintaining a healthier body and feeling much better about ourselves in the process. And if you still eat a high amount of salt, we recommend real salt.