What to Do if You Eat Too Much Sodium
Signs You're Eating Too Much Salt
What Is Common salt?
Common salt is a seasoning that tin season food and deed as a preservative. It's about 60% chloride and about 40% sodium. Nigh all unprocessed foods -- call up veggies, fruits, nuts, meats, whole grains, and dairy foods -- are low in sodium. The salt that nosotros do eat helps relax and contract muscles, lends a paw with nerve impulses, and balances the minerals and water we accept in.
How Much Salt Do You Demand?
Our body needs but a small corporeality of sodium. We should become about 1,500 milligrams of it every day. Simply the average American takes in about three,400. Also much salt can pb to a stroke, centre affliction, and high blood pressure level. Simply how do you know if y'all take in too much salt?
You're Bloated
Bloating -- when your stomach feels swollen or tight -- is ane of the almost common short-term effects of having as well much table salt. Information technology helps your torso retain water, so extra fluid builds up. Foods don't have to taste salty for them to be high in sodium. Sandwiches, pizza, bagels, and canned soup can exist sneaky sources for salt.
Your Blood Pressure level Is High
There are lots of reasons yous might accept loftier blood pressure, but 1 could be too much sodium. The alter in blood pressure happens through your kidneys. As well much common salt makes information technology harder for them to go rid of fluid that you don't need. As a result, your blood pressure level goes upwards.
Yous're Puffy
Swelling can exist a sign of as well much sodium in your torso. Trunk parts similar your face, hands, feet, and ankles are about likely to bully. If you're more puffy than usual, accept a await at how much salt you lot're eating.
You're Actually Thirsty
If you've been really thirsty lately, information technology could exist a sign that you're eating too much common salt. When that happens, you get dehydrated. Your body pulls water from your cells, and yous might start to experience very thirsty. Drinking water can assist neutralize that salt and tin can freshen up your cells.
You've Gained Weight
When yous retain water, you might gain weight. If yous've put on pounds quickly over a calendar week or even a few days, it could be because yous're having too much salt. If you lot gain more than than two pounds in a day or 4 pounds in a week, call back back to the foods you ate during the past few days and endeavor to make changes to cut down on the salt.
You Use the Restroom a Lot
More salt could lead to more trips to the bathroom. This could be because salt can brand y'all very thirsty, which might encourage you to potable more water. Afterwards on, you might have to go to the bathroom more than usual.
You Aren't Sleeping Well
If y'all eat as well much salt before bed, it can atomic number 82 to disturbances in your sleep. Signs tin range from restless slumber, to waking up often at night, to non feeling rested in the morn.
You lot Feel Weak
When there's too much salt in your blood, water gushes out of your cells to sparse out the salt. The result? You lot might commencement to feel weaker than usual.
Your Stomach Bothers You
If likewise much common salt in your nutrition makes you lot dehydrated, your stomach will feel it. You might feel nauseated, or y'all might accept diarrhea. If your stomach is upset or y'all have cramps, take a look at what you lot've been eating during the past few days and figure out how to cut back on the salt. Drinking enough of water can assistance rehydrate your cells and go you feeling better.
Long-Term Effects of Too Much Salt
Although there are lots of short-term effects to sentry out for, at that place are as well long-term effects of eating too much common salt. Information technology might raise your chances of things similar enlarged heart musculus, headaches, heart failure, high claret pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke.
How to Cut Downward on Salt
Since 9 out of 10 Americans get too much sodium, chances are, you might take in as well much likewise.
To help keep your levels in bank check:
- Choose fresh meats instead of packaged ones.
- When you buy frozen vegetables, choose ones that are "fresh frozen" and stay away from ones with seasoning or sauces already added.
- Read labels and check the sodium content in the foods you buy.
- When choosing spices and seasonings, go for ones that do non list sodium on their labels.
- If you eat out, you tin ask for your dish to be prepared without salt.
Source: https://www.webmd.com/diet/ss/slideshow-too-much-salt
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