Don’t Pass the Salt

You’ve heard the warnings about excessive sodium consumption, but apparently the message isn’t getting through: In the U.S., the average daily sodium intake is 3,600 milligrams, according to new research presented last week at a conference hosted by the American Heart Association. That’s more than double the Association’s recommendation of no more than 1,500 mg a day, says Saman Fahimi, MD, lead author and a visiting scientist in the Harvard School of Public Health’s epidemiology department.

For the study, researchers analyzed 247 surveys to estimate adults’ sodium consumption between 1990 and 2010. The surveys were part of the 2010 Global Burden of Diseases Study, a collaboration between 488 scientists from 303 institutions in 50 countries around the world.

Other research presented at the American Heart Association conference showed that eating too much salt contributed to 2.3 million deaths worldwide in 2010. High sodium intake is associated with increased blood pressure, and it can raise a person’s risk of heart disease and stroke.

Shockingly, laying off the salt shaker won’t solve all your sodium problems, says Susan Bowerman, RD, assistant director of UCLA’s Center for Human Nutrition and a member of Women’s Health’s advisory board. If you’re anything like the typical American, about three-quarters of the sodium you consume comes from eating processed and restaurant foods, according to the Centers for Disease Control and Prevention.

Let’s face it: Eliminating processed foods from your diet altogether probably isn’t realistic. The good thing is you don’t have to. By cutting back on these sodium bombs, you can drastically decrease your intake:

Bread
Breads and rolls are actually the biggest source of sodium in Americans’ diets, according to a 2012 report from the CDC. The next time you need a loaf, drop by a bakery for something freshly made: “A lot of the sodium that’s in bread is from the sodium compounds that are used to keep it fresh on the shelf,” says Bowerman. “So fresh-baked bread is oftentimes going to be significantly lower in sodium.”

Cereals
Salt makes sweet foods taste even sweeter, which is one of the reasons you’ll find it in your cereal box, Bowerman says. The less processed the cereal is, the more likely you are to find a lower sodium content, so go for options like shredded wheat or puffed wheat. For hot cereals, your best bet is a whole grain. Don’t want to quit your favorite cereal cold turkey? Bowerman suggests mixing it with a lower sodium option and slowly adjusting the proportions to include less and less of the salty stuff.

Processed meats
Speaking of cold turkey… Sure, you know to be cautious with processed ham and bacon, but are you checking the sodium content of your sliced turkey and chicken? When you’re perusing the pre-packaged deli meat aisle, Bowerman says it’s really important to compare different brands’ nutritional labels side by side. Don’t rely on the words “lower sodium”; just because it has less sodium than another brand doesn’t mean its amount is actually low, says Bowerman. For pre-cooked chicken, like the rotisserie ones, ask your store how they prepare it—if they add salt or brine it, pass. Your best option if you can swing it? Get a fresh turkey or chicken breast and cook it yourself.

Canned soup
If you’re buying soup in a can, you can simply choose low-sodium varieties. Another option that also gives you a nutrient boost: Doctor up the soup you already know and love. “Use the soup as a base, and then add things to increase the volume,” says Bowerman. For example, throw some frozen mixed vegetables, some brown rice, or a can of no-salt-added diced tomatoes into a can of vegetable soup. “That way you’re diluting the sodium,” says Bowerman.

Salty snacks
With something like salted nuts, the name says it all. But if you want to indulge every once in a while—and if calories aren’t a huge concern for you—make some DIY trail mix with dried fruit. “That way, again, you’re going to reduce the sodium per handful,” says Bowerman.

photo: iStockphoto/Thinkstock

More from Women’s Health:
Stop Cravings: Healthy Foods That Satisfy Salt and Sugar Cravings
Salt Substitute: Shake the Habit
Surprisingly Salty Foods

Lose up to 15 lbs in just six weeks with The 8-Hour Diet. Buy the book!

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Don’t Put That Up There!

Like getting lady-part infections? Didn’t think so. But you may be unintentionally sabotaging your efforts to keep things in working order down there: Most women use intravaginal products or washes—even though certain products are linked to an increased risk of bacterial and yeast infections, according to a new study soon to be published in the journal Obstetrics & Gynecology.

The study followed 141 women aged 18-65 in the Los Angeles area from 2008 to 2010. A whopping 66 percent of women reported either intravaginal washing (such as douching) or using products other than tampons intravaginally in the past month. So what exactly were they putting up there? Seventy percent used lube, 17 percent used petroleum jelly and 13 percent used oils, such as baby oil. But here’s the problem: Women who used petroleum jelly had a 22 percent increased risk of bacterial vaginosis, a common bacterial infection caused by out-of-whack pH levels. And women who used oils had a 32 percent increased risk of yeast infections.

While they didn’t find an increased risk of infections among women who douched, that doesn’t mean that it’s totally safe. A growing body of research points to harmful side effects associated with douching, which include an increased risk of infections, pelvic inflammatory disease, and STDs, says lead study author Joelle Brown, PhD, an assistant professor at UCLA.

So what should you use down there? Stick with mild and soap and water (and even that shouldn’t be used intravaginally), says Alyssa Dweck, MD, co-author of V is For Vagina. “The vagina has a lot of mechanisms to keep itself clean,” says Dweck. Problems arise when you use products that alter the pH levels, causing it to increase into an unhealthy range, which screws with the balance of good and bad bacteria. The result: you’re more susceptible to infections, irritations, and sensitivity—all of which can make you more vulnerable to contracting STDs.

The bottom line: Don’t use any products or cleansers intravaginally that are not specifically intended for that purpose (that means Vaseline, baby oil, or any other “natural” mixtures are off-limits). And if you insist on douching or using other feminine products intravaginally, don’t do so more than once a month, says Dweck, since even these practices can mess with your pH levels.

Here, five doctor-approved items that are totally safe to use down there:

photo: rephreshgel.com

RepHresh Vaginal Gel
If you really feel like you need to freshen up, Dweck recommends this safe-to-use gel that lubricates and helps to maintain your natural pH balance. If you’re prone to infections or just feel like something is a little off, opting for this will be much better for your pH levels than douching.
$ 18.99 at Drugstore.com

photo: goodcleanlove.com

Good Clean Love Almost Naked Organic Personal Lubricant
On an eco-friendly kick? This organic option is free of parabens, glycerin and petrochemicals, plus it’s safe to use with condoms—unlike petroleum jelly, which can degrade the latex, says Dweck.
$ 15 at GoodCleanLove.com

photo: k-y.com

K-Y Brand Jelly
This no-fuss, water-based lube is perfect for increasing your pleasure during sex. “If you find that you’re easily irritated, it’s best to stick with a water-based, simple lubricant and avoid any fragrance or chemicals if possible,” says Dweck.
$ 2.79 at Drugstore.com

photo: astroglide.com

Astroglide Glycerin & Paraben Free
This familiar brand is another great nightstand staple, says Dweck. And since glycerin and parabens may be irritating for some people, this natural option is a smart choice for anyone who’s particularly sensitive to chemicals.
$ 7.99 at Drugstore.com

photo: replens.com

Replens
If chronic dryness is a problem for you, Dweck suggests this moisturizer that’s safe to use every few days. Bonus: it’ll help keep you lubricated long-term, so sex will feel amazing even when you don’t use lube.
$ 17.49 at Drugstore.com

photo: Stockbyte/Thinkstock

More from Women’s Health:
Troubleshooting Your Vagina
The Best Lube
Personal Lubes for Hotter Sex 

Lose up to 15 lbs in just six weeks with The 8-Hour Diet. Buy the book!

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Don’t Mix THIS with Alcohol

Before you hit the town this weekend, consider this: The mixer you choose can actually make you more drunk. Turns out, drinking diet soda with alcohol actually boosts your buzz, according to a new study that will be published in the journal Alcoholism: Clinical & Experimental Research.

Researchers served participants one of three drinks: a diet soda and alcohol combination, a regular soda and alcohol combination, and a regular soda with a vodka scent. They then measured their breath alcohol concentration (BrAC). What they discovered: People who drank the diet soda and alcohol mixture had 18% higher BrACs than those who drank the regular soda and alcohol combo.

“When you consume alcohol with a diet drink, there’s nothing to digest in the stomach since there are no calories and no sugar, so the alcohol passes through the stomach and gets into the small intestine faster, and then into the bloodstream faster,” says Cecile Marczinski, PhD, study author and assistant professor at Northern Kentucky University. See, the sugar in a regular soda makes your stomach treat the drink like food—it digests it and delays it from entering into your bloodstream as quickly, she explains.

Your best bet? Choose a mixer that has calories. “There are concerns about limiting calorie consumption, which is reasonable, but I think it’s more harmful for your body, your brain, and your liver to have a higher blood alcohol concentration than just a couple of extra calories,” says Marczinski. Other ways to keep your blood alcohol concentration in check: Consume alcohol with food, and always alternate drinking alcoholic beverages with non-alcoholic beverages.

photo: iStockphoto/Thinkstock

More from WH:
6 Steps to Avoid a Hangover
How Much Should You Really Drink?
Drinking and Exercise: How Alcohol Affects Your Body
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No pictures today :(

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