How Your Daily Salt Intake Could Be Affecting You
Salt is the magic ingredient that makes every meal taste better. It’s the tiny mineral that can make your fries taste like a million bucks but also impact your health. So, what’s the deal with salt, and how much should we really be sprinkling on our daily meals?
In this article, you will discover the important role of sodium in our bodies. Continue reading to find out more.
Did you know that even a little excess of salt can harm your body?
Well, even though many people know too much salt is unhealthy, most of them don’t know exactly why. Dr. Cheryl Laffer, a professor of medicine at Vanderbilt University in Nashville, said that most Americans are surprised by how much salt can affect them.
According to the Centers for Disease Control and Prevention, about 95% of Americans eat too much sodium, most of which is from salt. Before learning how to protect yourself, you should know more about the 8 things salt does to your body.
8 Ways Salt Affects Our Bodies
1. Affects blood pressure
You probably already know that salt has a huge effect on blood pressure. Excessive salt intake will encourage more water retention, leading to an increased blood volume. Water retention represents a significant problem because it puts more strain on the heart and blood vessels. Over time, excessive salt consumption can lead to hypertension, raising the risk of cardiovascular disease, stroke, and even kidney damage.
2. Regulates fluid balance
Sodium primarily regulates the amount of water inside and outside of cells. Did you know that our body couldn’t control fluids if we didn’t get enough sodium? In other words, it promotes dehydration or, occasionally, overhydration. In order to maintain appropriate fluid balance and general health, the World Association of Health Organization advises adults to ingest no more than 5 grams of sodium.
3. Impacts kidney function
The kidneys play a crucial role in filtering excess sodium from the bloodstream. However, the system can be easily overwhelmed by excessive salt consumption, sometimes leading to kidney stains.
High sodium levels are not good at all for our bodies, and over time, it increases the risk of kidney stones and contributes to the development of chronic kidney disease. Remember that salt intake should be always kept under control, in order to avoid kidney damage and preserve the organ’s function.
4. Contributes to fluid retention
Yes, sodium is essential for fluid balance, but you should avoid excessive intake. Unfortunately, it can lead to fluid retention and you might be dealing with swelling in various body parts, particularly the extremities. This condition is known as Edema and it signals underlying health issues. Excessive salt intake has been linked to diseases such as heart attacks and strokes.
5. Impacts on bone health
Salt can also affect bone density because an excessive sodium intake can lead to increased calcium in excretion in urine, a mineral vital for bone strength. The loss of calcium is not good at all for the long term because it can weaken bones and increase the risk of fractures and osteoporosis. Some seniors are extremely cautious regarding salt intake because they are extremely afraid of all these side effects of overconsumption.
6. Increases risk of stroke
Excessive salt consumption is a key contributor to the development of high blood pressure, increasing the risk of stroke. High sodium intake has been shown to increase blood pressure and cause the body to maintain more water. All this pressure on the arterial walls can cause them to weaken and become stiffer. So, strokes happen when there is a sudden blockage or a rupture of a blood vessel.
7. Disrupts stomach health
Salt is extremely important for our bodies, maintaining the fluids balanced. Research has shown that sodium can negatively impact the stomach lining, leading to several gastrointestinal problems. So, excessive salt intake significantly increases the risk of gastritis.
Moreover, salt can disrupt the diversity and function of gut bacteria, potentially leading to digestive issues such as bloating, indigestion, and even more serious problems.
8. Affects cognitive function
Did you know that salt can also impact cognitive function? One of the ways it could affect the brain is by increasing blood pressure and reducing blood flow in the brain, limiting the supply of oxygen and essential nutrients.
This damage is called oxidative stress and contributes to neuroinflammation, which can accelerate the progression of cognitive disorders.
Side Effects of Low Salt Consumption
You might think that you should be fine if you avoid excessive salt consumption. Well, that’s false. You should also pay attention to the role sodium has in our bodies. Maintaining a balance is key to a healthy lifestyle.
- Low blood pressure or hypotensionÂ
It’s interesting how low salt intake can also be extremely dangerous for our bodies. Sodium is an essential electrolyte and plays a crucial role in regulating the volume of blood. When the body receives too little sodium, there is a high risk of vessel dilatation. This condition is more dangerous than you can imagine because low blood pressure can disrupt the normal functioning of organs and tissues, leading to symptoms such as dizziness, fatigue, and even confusion.
- Dehydration
You already know that sodium regulates the balance of fluids, ensuring that the cells maintain proper hydration levels. So, dehydration occurs when there is a severe reduction in sodium intake and the balance is disrupted.
One of the most dangerous issues associated with dehydration due to low salt intake is its impact on the kidneys. These organs rely on a balanced sodium intake. So, in case the levels of sodium are too low, the kidneys may not be able to effectively filter and concentrate urine. And that’s not all! The dehydration caused by low salt intake can contribute to the development of kidney stones.
When the body is dehydrated, it encourages minerals like calcium and oxalate to form crystals that can easily develop into stones.
- Low blood sodium levels
Have you ever heard of hyponatremia? It happens when there is a significant reduction in sodium intake and the body’s sodium levels drop below normal ranges. Considering that sodium helps control the amount of fluid in and around cells when the intake is too low, it can lead to cell swelling, which can have serious consequences, especially in the brain.
Hyponatremia can cause numerous symptoms, ranging from mild to severe, depending on the degree of sodium deficiency. Some of the early signs of the condition are nausea, headaches, and fatigue. But you should also pay attention to the way you treat your body because the condition can significantly worsen, leading to coma. So, hyponatremia can be life-threatening if not kept under control.
- Elevated cholesterol and triglycerides
This is probably one of the most overlooked consequences of salt intake is its potential to destroy lipid metabolism and lead to elevated triglyceride and cholesterol. Sodium also regulates fats. So, the body reacts when the intake of it is reduced excessively, increasing the production of certain hormones.
All these hormonal changes can seriously impact the liver’s function because it will be forced to produce more cholesterol and triglycerides to compensate for the loss of sodium.
Foods That Are High in Salt
- Processed meats are some of the highest sources of salt in many people’s diets. So, avoid excessive consumption of salami, bacon, sausages, and hot dogs.
- Canned soups are another high in sodium meal because manufacturers use salt as a preservative. The best would be to always avoid anything labeled with “instant”.
- Frozen meals are usually processed and salt is added to maintain their flavor during freezing. Avoid excessive consumption of any frozen dishes.
- Condiments are known for their high sodium content. So, make sure to reduce as much as possible the consumption of ketchup, mustard, soy sauce, and other common condiments.
Before leaving, you should check out this incredible electric salt and pepper grinder. It will become your best friend in the kitchen.
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