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 might result in well being issues like elevated blood stress. However it’s straightforward to have an excessive amount of salt, as most of it comes from on a regular basis meals, similar to bread, and meat merchandise. We additionally add it whereas cooking savoury dishes. Questioning how you’ll know in case you are consuming an excessive amount of salt? Discover out some key signs and indicators of an excessive amount of salt.

Why do we want salt?

Whereas extra salt consumption is unhealthy, salt is vital for our physique because of the following causes:

• Salt helps keep the stability of fluids in our cells, one thing that’s essential for correct mobile operate, nerve transmission, and muscle contraction, says nutritionist Abhilasha V.
• Sodium, a part of salt, performs a key function in regulating blood stress. It helps management blood quantity and fluid stability, 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 guts.
• Salt is critical for correct muscle operate. It helps muscle tissue contract and calm down, together with the muscle tissue concerned in respiration and digestion.
• Salt helps the physique retain water. Satisfactory salt consumption ensures that cells and tissues stay hydrated and performance optimally.
• Chloride, one other part of salt, helps keep the physique’s acid-base stability, which is crucial for general well being.
• Salt performs a job within the absorption of sure vitamins, similar to glucose and amino acids, within the small gut.

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

Aa an grownup, you need to have salt slightly below a teaspoon in a day, in accordance with the World Well being Group. Extreme salt consumption can have damaging results on the physique, and there are a number of indicators which 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 significant threat issue for coronary heart illness, stroke, and kidney issues. Salt retains water within the bloodstream, rising blood quantity and placing extra stress on blood vessel partitions, says the professional.

2. Swelling

Extreme salt consumption may cause fluid retention within the physique, resulting in swelling or edema, particularly within the arms, ft, ankles, or stomach. This occurs as a result of salt encourages the physique to retain water to take care of fluid stability.

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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 improve the danger of kidney illness, says Abhilasha.

5. Coronary heart palpitations or irregular heartbeat

Excessive salt consumption can disrupt the stability of electrolytes like sodium and potassium within the physique. This imbalance might 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 modifications in blood movement. This may increasingly 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 substances, and utilizing herbs, and spices to boost style as a substitute of relying solely on salt.

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

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 efficient methods to assist flush extra sodium out of your physique is by rising your water consumption, says the professional. Ingesting water helps dilute the focus of sodium in your bloodstream and encourages urination, which might remove extra salt.

2. Eat potassium-rich meals

Potassium helps counterbalance the results of sodium by selling sodium excretion by means of urine. Eat potassium-rich meals similar to bananas, oranges, spinach, potatoes, and tomatoes to assist restore electrolyte stability.

3. Keep away from salty meals

For the subsequent 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 can be sometimes excessive in sodium.

4. Embrace meals excessive in magnesium

Magnesium can assist regulate sodium ranges within the physique, says the professional. Embrace magnesium-rich meals like nuts, leafy greens, seeds, and entire grains in your weight loss plan.

5. Drink natural tea

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

6. Train reasonably

Interact in gentle to average bodily exercise, similar to strolling and yoga. This can assist 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 along with your water. This will improve flavour and supply a pure supply of potassium, says the professional.

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