90% of people in the US consume too much salt. In the long term, this can lead to heart disease and high blood pressure. Here’s how to tell if your diet is high in salty foods.
Thirst and dehydration. If you eat a lot of salt and don’t drink more water, your body will pull water out of your cells to compensate. The result will be dehydration. Its symptoms include increased thirst, dry mouth, dry skin, and sunken eyes.
Headaches. Such pain is usually described as dull and “squeezing.” It may also be accompanied by dizziness, irritability, and brain fog. Some studies suggest that reducing salt intake may help people with hypertension and chronic headaches. One study found that a low-sodium diet reduced the likelihood of headaches by 41% in a group of older adults with poorly controlled high blood pressure.
Fatigue. When sodium levels are excessively high, fluid levels in the brain can increase dramatically. This leads to swelling of the brain. This, in turn, can contribute to early signs of hypernatremia: headache, fatigue and muscle weakness. Also, one of the main causes of hypernatremia is dehydration.
Rapid heartbeat. Frequent or severe such conditions can cause dizziness, lightheadedness, chest pain, cold sweats and fainting.
Bloating and swelling. This happens due to fluid retention. As a result, the tissues retain more fluid than is excreted in the urine.
Weight gain. A 2015 study published in the journal Hypertension found that among a group of approximately 1,240 adults and children, increasing sodium intake by 1 gram per day increased the risk of developing obesity by 26% and 28%, respectively. Moreover, this was not due to fluid retention, but to a general increase in body fat mass.
High blood pressure. According to the World Health Organization (WHO), consuming more than 5 grams of sodium per day is strongly associated with hypertension and an increased risk of cardiovascular disease and death.
Digestive problems. Excess salt in the body can lead to nausea, upset stomach, and diarrhea. High sodium levels also cause an imbalance of bacteria and yeast in the stomach and intestines. This can interfere with the normal absorption of fluids in the intestines, leading to watery diarrhea, bloating, cramping and gas.
Sleep disorders. Fluid retention can increase the risk of obstructive sleep apnea, and hypertension can lead to chest pain and headaches that interfere with sleep.
News materials cannot be equated to a doctor’s prescription. Before making a decision, consult a specialist.
