6 signs you’re eating too much salt

Salt or sodium chloride is a mineral that performs a vital function within the correct functioning of our physique. However that doesn’t imply you possibly can eat as a lot salt as you need! Science says that extreme consumption of salt could result in well being issues like elevated blood stress. However it’s simple to have an excessive amount of salt, as most of it comes from on a regular basis meals, akin to bread, and meat merchandise. We additionally add it whereas cooking savoury dishes. Questioning how you’ll know if you’re consuming an excessive amount of salt? Discover out some key signs and indicators of an excessive amount of salt.

Why do we’d like salt?

Whereas extra salt consumption is unhealthy, salt is vital for our physique as a result of following causes:

• Salt helps keep the steadiness of fluids in our cells, one thing that’s important for correct mobile operate, nerve transmission, and muscle contraction, says nutritionist Abhilasha V.
• Sodium, a element of salt, performs a key function in regulating blood stress. It helps management blood quantity and fluid steadiness, which is significant for cardiovascular well being.
• Sodium ions are important for transmitting electrical impulses alongside nerves. This course of is essential for muscle motion, together with the contraction of the center.
• Salt is important for correct muscle operate. It helps muscle mass contract and chill out, together with the muscle mass concerned in respiratory and digestion.
• Salt helps the physique retain water. Ample salt consumption ensures that cells and tissues stay hydrated and performance optimally.
• Chloride, one other element of salt, helps keep the physique’s acid-base steadiness, which is important for general well being.
• Salt performs a task within the absorption of sure vitamins, akin to glucose and amino acids, within the small gut.

What are the indicators of consuming an excessive amount of salt?

Aa an grownup, it’s best to have salt slightly below a teaspoon in a day, in keeping with the World Well being Group. Extreme salt consumption can have damaging results on the physique, and there are a number of indicators that will recommend you’re consuming an excessive amount of salt.

1. Hypertension

Consuming an excessive amount of salt can result in hypertension, which is a serious danger issue for coronary heart illness, stroke, and kidney issues. Salt retains water within the bloodstream, growing blood quantity and placing extra stress on blood vessel partitions, says the skilled.

2. Swelling

Extreme salt consumption could cause fluid retention within the physique, resulting in swelling or edema, particularly within the fingers, ft, ankles, or stomach. This occurs as a result of salt encourages the physique to retain water to keep up fluid steadiness.

3. Frequent thirst

Consuming an excessive amount of salt could make you are feeling excessively thirsty. It is because salt attracts water out of cells and into the bloodstream to dilute the surplus sodium, triggering the physique’s thirst response.

4. Kidney points

Extreme salt consumption can pressure the kidneys, which play a vital function in filtering extra sodium from the blood. Over time, this could impair kidney operate and enhance the chance of kidney illness, says Abhilasha.

5. Coronary heart palpitations or irregular heartbeat

Excessive salt consumption can disrupt the steadiness of electrolytes like sodium and potassium within the physique. This imbalance could result in palpitations or irregular heartbeats, particularly in people with underlying coronary heart situations.

6. Frequent complications

Consuming an excessive amount of salt can contribute to dehydration and adjustments in blood move. This may occasionally set off complications or migraines in some folks.

You must cut back salt consumption by watching what you eat in a restaurant, cooking with recent components, and utilizing herbs, and spices to reinforce style as an alternative of relying solely on salt.

What to do if in case you have eaten an excessive amount of salt?

If in case you have consumed an excessive amount of salt and are experiencing signs like thirst, or different discomfort, there are a number of steps you possibly can take.

1. Drink loads of water

One of the vital efficient methods to assist flush extra sodium out of your physique is by growing your water consumption, says the skilled. Ingesting water helps dilute the focus of sodium in your bloodstream and encourages urination, which might get rid of extra salt.

2. Eat potassium-rich meals

Potassium helps counterbalance the consequences of sodium by selling sodium excretion via urine. Eat potassium-rich meals akin to bananas, oranges, spinach, potatoes, and tomatoes to assist restore electrolyte steadiness.

3. Keep away from salty meals

For the following a number of meals, go for low-sodium meals to forestall additional salt consumption. Keep away from processed or packaged meals, quick meals, salty snacks, and restaurant meals which might be usually excessive in sodium.

4. Embrace meals excessive in magnesium

Magnesium will help regulate sodium ranges within the physique, says the skilled. Embrace magnesium-rich meals like nuts, leafy greens, seeds, and entire grains in your eating regimen.

5. Drink natural tea

Natural teas akin to dandelion tea or inexperienced tea can have diuretic properties, which suggests they could assist enhance urine output and cut back fluid retention.

6. Train reasonably

Have interaction in gentle to average bodily exercise, akin to strolling and yoga. This will help stimulate circulation and encourage fluid motion in your physique.

7. Use lemon or lime juice

Squeeze a recent lemon or lime, and blend the juice together with your water. This could improve flavour and supply a pure supply of potassium, says the skilled.

Salt is important for well being, however extreme consumption can result in well being issues like hypertension and elevated danger of cardiovascular illnesses. So, devour salt moderately and be aware of dietary sources of sodium.