According to dietary guidelines from AHA, We should consume 2300 mg of salt in a day. However we consume more than 3400 mg per day which is way more exceeding than the limit, and the worst part is that 70 percent of it is coming from processed & junk food. Too much salt can have unpleasant effects both in the long & short run.
Your body shows multiple signs in case you are eating too much salt:
- Puffiness
Excess salt in blood results in fluid imbalance.drawing water out of cells into the bloodstream. This causes water retention & puffiness.
- Bloating
Bloating is characterized by a buildup of gas & discomfort in the stomach…making your stomach to balloon out. This is more common in people having a high sodium diet.
- Excessive Thirst
When you consume salty food water is drawn out of cells triggering thirst.
- Trouble in sleeping
Excessive salt negatively impacts your sleep. It causes frequent nightmares & frequent urination. Also, water retention caused by excessive salt consumption makes it difficult to lie down comfortably.
- Chapped lips
Sodium contributes to the dehydration of cells. this includes cells of your lips & skin. Make sure to drink more water & avoid over salty food for smoother softer lips.
- Acne
Acne is linked to inflammation, as is excess sodium consumption. Thus there seems to be an inter relationship.
- Poor gut health
Eating excess salt results in the growth of bad bacteria such as Helicobacter pylori there attack the stomach lining & cause infection. It may lead to ulcers as well.
- Weak Bones
Excessive salt elevated urinary calcium excretion. This leads to calcium loss from your bones. It may also result in osteoporosis.
- High blood pressure
Eating food high in sodium results in high blood pressure …in overtime leading to CVD, stroke, or heart failure.
- Kidney stones
Diet high in sodium can result in a concentration of calcium in the kidney. Leading to stone formation.
- Cognitive Problems
According to studies excessive salt intake is linked to an increased risk of dementia &cerebrovascular diseases. Keep your brain healthy by limiting sodium heavy foods.
Here are simple ways to fix this :
⁃ Avoid all kind of processed or packaged foods
⁃ Use a mix of common salt and black salt for cooking
⁃ Avoid adding salt to salads or fruits or juices
⁃ Avoid eating papads, chutneys, pickles loaded with salt