3 Ways to Reduce Your Sodium Intake MORE THAN A PINCH OF SALT
The average American adult eats 1,000 milligrams (mg) more than the recommended amount of sodium each day. Salt enhances flavor, is easy to add to food, and tastes pretty delicious. Unfortunately, too much of it is unhealthy and can cause high blood pressure or kidney damage. Here are some steps you can take to reduce your sodium intake without sacrificing flavor. Read food labels. Processed foods tend to contain a lot of sodium, so it’s best to shop for fresh meat, fruits, vegetables, and dairy. In particular, avoid premade sauces whenever possible. If you need to buy prepared meals, always read the label and look for items with less than 600 mg of sodium — the highest amount a meal can contain and still be labeled “healthy” by the FDA. Check serving sizes as well; 400 mg of sodium in one meal sounds good until you realize there are 2–3 servings in the package. Try other flavors. We have easy access to more types of salt than ever, but unfortunately, sea salt, Himalayan salt, and kosher salt don’t contain any less sodium than the table variety. Luckily, there
are plenty of other seasonings available to liven up your food. Experiment with new spices; the bolder the flavor, the less you’ll notice the reduced salt. Garlic is a popular choice, but check the nutrition information — salt is included in many spice blends. Keep the shaker out of sight. If you want to reduce the amount of salt you use, try putting it away. Keeping salt on the table increases the temptation to sprinkle a little bit more on your meal. You can still get up and get the salt out of the cupboard if it’s really needed, but you’ll have the opportunity to reflect on your actions and make a more conscious decision. It will also help kids, who may instinctively reach for the salt or copy their parents. Cutting salt takes time, but the preference for salt is an acquired taste, and it can be unlearned. It may take several weeks or even a couple months to get used to the flavor of reduced salt, but those who successfully do often find salty foods they used to eat unpalatable. Once the extra sodium is gone from your diet, you probably won’t miss it — and your body will be a lot healthier for it.
A PATIENT SHARES HER BLEPHAROPLASTY STORY Third Time’s the Charm
During a routine visit, Ellen’s ophthalmologist noticed impairment in her vision caused by drooping eyelids. To correct the problem, he recommended an upper eyelid blepharoplasty and referred her to Eye Plastic Associates, where she met Dr. Scott, whom she calls “very, very good.” Still, Ellen had a case of cold feet. “We had to schedule my surgery three times,” she remembers. One cancellation was due to a COVID-based ban on elective procedures, but Ellen also had to overcome her nerves. “I wanted to do it, but I was a little nervous when I found out general anesthesia was involved,” she notes. “Dr. Scott was very patient, and I had an excellent relationship with him. His staff was equally pleasant to deal with.” Once she faced her fears, Ellen’s recovery went as expected. “It was not anything terrible,” she says. “You expect to have a little discomfort and swelling, but it was nothing you couldn’t tolerate.”
Immediately, she noticed an improvement in her eyesight. “I hadn’t noticed how diminished my peripheral vision was,” she says. Without the excess skin in the way, “everything seemed really bright.” She has adjusted to that now. And though her procedure was not for cosmetic reasons, she notes that her eyes also look “infinitely better.” When asked what advice she’d give other patients considering a blepharoplasty, Ellen quickly recommends Dr. Scott. “They have an excellent staff, and he’s an excellent doctor,” she says. “It’s the best place to achieve the best possible outcome.” She also urges potential patients not to wait, noting, “I put it off too long. I should have done it a long time ago, and it was silly not to do that.” Having gone through the procedure, she now realizes her concerns were ill-founded, and she missed out on years of improved vision. “It’s one of those things you worry about, and afterwards you think, ‘Why didn’t I do this five years ago?’” she says. “It was so simple!”
2 EyePlasticMD.com
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