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I'm about to climb into the first 'narco-sub' known to have brought cocaine from South America to Europe. It's 20 metres 65 ft long, built out of fibreglass and - remarkably - homemade. After clambering on top, I lift up the wonky manhole cover and descend into the hull where three men survived for 27 long days and nights, as they voyaged across the Atlantic Ocean just under the surface of the crashing waves. The sunlight tries to creep in from faint cracks in the walls. There is a steering wheel, a couple of basic dials and a rusted key still wedged in the ignition. You can understand why one prospective skipper took one look at the vessel and concluded it was a death trap. The heat and noise would have been intense as the engine in the back of the sub burned through the 20, litres of fuel stored onboard. The crew of two Ecuadorean cousins and a former Spanish boxer set out from the Brazilian rainforest and first travelled along the Amazon river. They had energy bars, cans of sardines and plastic bags they used for toilet facilities. That was about all they had. After scuttling their vessel near the coast of Galicia, having run into problems, the men were arrested and jailed. However, it's not a rotting relic of a bygone battle: it's a symbol of a secretly growing phenomenon. Just last month, another sub was discovered off the Spanish coast - again in the Galicia region. In fact, it's thought hundreds of homemade submarines have been launched towards Europe, which is the biggest cocaine market after the US, and one that's growing rapidly after a Covid pandemic slump. It's even said that in the middle of the Atlantic, around the Canary Islands and the Azores, there lies a mass graveyard of cocaine submarines, deliberately sunk after their cargo had been successfully unloaded. Each covert mission would have been a huge triumph for the teams of mechanics quietly constructing their vessels in the depths of the South American jungle, mostly in Guyana and Suriname. Here though, in Spain today, as part of the global trafficking war, it's the police trumpeting a big victory at their headquarters in Madrid. In fact, officers say it was the biggest lab turning raw coca paste into cocaine that they've found on the continent. But it's not just the size of the haul which is significant. Clearly proud of their work, the police have transported the contents of the lab into a press conference room to show local journalists. The stench of the raw coca paste - like that of vinegar - hangs in the air. The drugs-making process has been replicated, with barrels of chemicals, a microwave, a hydraulic press and scales - reflecting the journey from paste to final product. On a table at the far end of the room are dozens of brown parcels, each the size of a house brick, emblazoned with a Superman logo - the symbol chosen by the traffickers who no doubt felt a sense of invincibility. They then at least double their money when they sell it on the streets. The only limit on their profits is to what extent they dilute their drug with cutting agents, ranging from anaesthesia which mimic physical sensations associated with cocaine, such as numbing of the mouth to cheaper options like caffeine and glucose. But there are also other options, including de-worming medicine, normally used by vets. Along with the submarines, the lab is a glimpse into a narco-world which is expanding rapidly. The United Nations drug agency says cocaine production increased by a third between and , which was a record high and the biggest year-to-year increase since One place they're witnessing first hand the surge in supply of the drug is at the port of Antwerp in Belgium. Cocaine: Flooding Europe. The new frontlines of the battle against the cocaine flooding Europe. In they seized a record tonnes of cocaine - so much that they didn't have enough incinerators to destroy it fast enough. The head of customs at the port told me, with this tsunami of coke, they will never win the battle. And this is a fight that has spilled over into murder on the streets of Antwerp. In January, an year-old girl was killed in a gang shooting linked to the cocaine trade in the city. Belgium's Justice minister Vincent Van Quickenborne has been living in and out of a safe house for the past year after police uncovered an alleged plot by Dutch criminals to kidnap him. A car containing firearms was discovered outside his house. For one of Belgium's top investigative judges, Michel Claise, the cocaine industry has spiralled out of control. Mr Claise says with their wealth and influence the gangs are now dwarfing those seeking to deliver justice. Belgium's cocaine crisis is Europe's cocaine crisis, and the UN is now warning rival international gangs are working together like never before. It says after their success on this continent, they'll soon be branching out into Asia and Africa in their pursuit of unlimited riches. Additional reporting by Bruno Boelpaep. Skip to content. US Election. Cocaine-smuggling submarine reveals Europe's drug crisis. It's cramped, claustrophobic and incredibly primitive. But this was not a lucrative, covert mission neatly accomplished. The homemade submarine now sits in a car park in central Spain. The bricks of cocaine were stamped with the Superman logo. Capturing a narco-sub loaded with cocaine. How Antwerp became the cocaine gateway to Europe. Drugs trade.

How Much Sodium Should You Have per Day?

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Bezzy communities provide meaningful connections with others living with chronic conditions. Join Bezzy on the web or mobile app. Sodium is a necessary mineral. But health organizations typically recommend that healthy adults limit sodium intake to less than 2, mg about one teaspoon of salt per day to prevent conditions like high blood pressure. It occurs naturally in many foods, is added to others during the manufacturing process and is used as a flavoring agent at home and restaurants. For some time, sodium has been linked to high blood pressure, which causes damage to your blood vessels and arteries when chronically elevated. In turn, this increases your risk of heart disease, stroke, heart failure and kidney disease. However, these guidelines have been controversial, as not everyone may benefit from a reduced-sodium diet. This article explains the importance of sodium, potential risks of over- or underconsumption and how much sodium you should eat per day. Along with maintaining normal fluid balance, sodium plays a key role in normal nerve and muscle function. You also lose sodium through sweating. Dietary sodium deficiencies are very rare under normal conditions — even with very-low-sodium diets 2 , 3. Sodium is an important nutrient for health. It plays a vital role in nerve and muscle function and helps your body maintain normal fluid balance. Most experts believe that the link between sodium and high blood pressure was first identified in France in 4. Since then, research has established a strong relationship between excessive sodium intake and high blood pressure 6 , 7 , 8 , 9. Analyzing the urine sodium levels of more than , people from 18 countries across five continents, researchers found that those who consumed more sodium had significantly higher blood pressure than those with lower intakes Using the same population, other scientists demonstrated that people who consumed more than 7 grams of sodium per day were at a higher risk of heart disease and early death than people who consumed 3—6 grams daily People with high blood pressure, diabetes and chronic kidney disease , as well as older adults and African Americans, tend to be more sensitive to the blood-pressure-raising effects of sodium 12 , Sodium increases blood pressure. This effect is stronger in certain populations, making them more sensitive to salt and more prone to blood-pressure-related heart disease. For decades, health authorities have urged people to limit their sodium intake to control blood pressure. However, it would almost be impossible to consume this little, still meet your energy needs and get the recommended intake of other important nutrients. This limit was established based on evidence from clinical studies that sodium intakes above 2, mg 2. The WHO suggests consuming 2, mg 2 grams of sodium per day, and the American Heart Association advises a much lower intake of 1, mg 1. Today, Americans consume much more sodium than health authorities recommend — averaging about 3, mg 3. However, these recommendations have been controversial, as people with normal blood pressure levels may not benefit from restricting their sodium intake 18 , In fact, evidence to suggest that consuming less salt decreases heart disease risk in healthy people is limited. It may even be harmful Health authorities recommend between 1, mg 1. In a review study comprising more than , people with and without high blood pressure from 49 countries across six continents, researchers examined how sodium intake affected the risk of heart disease and early death The review showed that — regardless of blood pressure — people who consumed less than 3, mg 3 grams of sodium per day were more likely to have heart disease or die compared to people who consumed 4,—5, mg 4—5 grams. Still, researchers also found that people with high blood pressure who consumed more than 7 grams of sodium per day had a significantly greater risk of heart disease or death than people who consumed 4—5 grams. In both people with high and normal blood pressure, consuming too little sodium has been shown to worsen health more than consuming too much. People with high blood pressure who consume more than 7 grams of sodium per day should certainly consume less. The same may apply if you have been instructed by your physician or registered dietitian to limit your sodium intake for medical reasons — as in the case of a low-sodium therapeutic diet. Though health authorities continue to push for lower sodium intakes, reducing sodium too much — below 3 grams per day — may negatively impact health. Studies show that people who consume less than 3 grams of sodium per day are at a greater risk of heart disease and early death than people with an intake of 4—5 grams. This raises concerns as to whether the current sodium guidelines — ranging from 1, mg 1. Achieving the low amounts of sodium that health authorities recommend can be difficult and may not be best for your health. There are more practical and effective ways to control your blood pressure and improve your health without having to focus solely on how much sodium you consume. Exercise is associated with a myriad of health benefits — including lower blood pressure A combination of aerobic and resistance training is ideal, but even just walking can help bring your levels down 22 , 23 , 24 , If this duration is too much to achieve at once, break it into three minute blocks. These foods contain important nutrients — like potassium and magnesium — that may lower blood pressure 26 , Vegetables like lettuce, beetroot, spinach and arugula are also good sources of nitrate, which increases your production of nitric oxide 28 , Nitric oxide relaxes your blood vessels and arteries, causing them to dilate and increase blood flow — ultimately lowering your blood pressure Sodium consumption is associated with calorie intake — the more calories you eat, the more sodium you consume SInce most people consume more calories than they need each day, simply cutting back on calories is the easiest way to reduce your sodium intake without much thought. Eating fewer calories may also promote weight loss, which may lower your blood pressure as well 26 , 32 , 33 , In addition to several other health consequences, heavy alcohol intake is significantly associated with elevated blood pressure 26 , 35 , 36 , Women and men should limit their alcohol intake to one or two drinks per day, respectively. If you exceed these recommendations, you may want to cut back There are more efficient and effective ways to lower your blood pressure than watching your sodium intake. These include exercise, eating more fruits and vegetables and cutting back on calories and alcohol. Health authorities recommend between 1. Yet, increasing evidence suggests that these guidelines may be too low. It's often recommended to reduce sodium to lower blood pressure. Here are 6 reasons why restricting sodium too much can be harmful. If you've ever wondered, 'What is kosher salt? We compare different types of salt so you can tell the difference…. Electrolytes are minerals that are involved in many essential processes in your body. This article takes a detailed look at electrolytes, their…. Himalayan salt lamps are believed to have various health benefits. This article explores the evidence to sort fact from fiction. Iodized salt is a kitchen staple that can help prevent iodine deficiency. This article explores how iodized salt affects your health and if you should…. Many people exceed the maximum recommendation of mg of sodium per day. Here are 30 foods that tend to be high in sodium — and what to eat instead. Too much salt in your diet can lead to high blood pressure, which is difficult for a person to detect, especially at first. Learn about foods with low…. Not all frozen meals are created equal. Many meals have more sodium and fat than you should eat in the entire day. Try these 10 healthy options. Foods that are rich in potassium, magnesium, and calcium can help lower blood pressure. Take a look at our list and see which ones you'd like to add…. A urine sodium test can be used to determine your kidney function and level of hydration. Learn more about conditions associated with abnormal results. Original Series All. Fresh Food Fast Food hacks to make eating healthier, easier. Diagnosis Diaries Real diagnosis stories from people who get it. Present Tense Real-world mindfulness for busy people. Video Series All. Youth in Focus Mental health challenges facing our youth. Healthy Harvest Meet your food, from farm to table. Through An Artist's Eye A breast cancer story told through art. Future of Health Innovations shaping the future of health. How Well Do You Sleep? Find Your Bezzy Community Bezzy communities provide meaningful connections with others living with chronic conditions. Follow us on social media Can't get enough? Connect with us for all things health. Other Tips Bottom Line Sodium is a necessary mineral. Sodium — often simply referred to as salt — is found in nearly everything you eat and drink. Therefore, several health authorities have established guidelines for limiting sodium intake. Share on Pinterest. Necessary for Health. Summary Sodium is an important nutrient for health. Linked to High Blood Pressure. Summary Sodium increases blood pressure. Official Dietary Recommendations. Summary Health authorities recommend between 1, mg 1. Dangers of Underconsumption. Some evidence suggests that reducing sodium intakes to the recommended levels may be harmful. Summary In both people with high and normal blood pressure, consuming too little sodium has been shown to worsen health more than consuming too much. Should You Limit Your Intake? Summary There are more efficient and effective ways to lower your blood pressure than watching your sodium intake. The Bottom Line. How we reviewed this article: History. Share this article. Read this next. Written by Hrefna Palsdottir, MS. Other Types of Salt, and More. Electrolytes: Definition, Functions, Imbalance and Sources. Himalayan Salt Lamps: Benefits and Myths. Should You Use Iodized Salt? Medically reviewed by Natalie Butler, R. Urine Sodium Level Test. Medically reviewed by Carissa Stephens, R.

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