Sodium, also known as salt, is a mineral essential to maintaining bodily functions, such as fluid balance and nerve transmission.
You don’t really need much of it.
According to the National Health and Nutrition Examination Survey, around 90 percent of Americans consume more sodium than the daily limit recommended by which is 2,300mg (roughly one teaspoon) of dietary salt.
According to the American Heart Association the ideal limit of sodium intake per day should be not more than 1,500mg .
Too much salt consumption can lead to a variety of health issues, including:
High Blood Pressure
High blood pressure is one of the most common symptoms of too much salt consumption. Your body retains water to dilute sodium in the bloodstream when you consume too much salt.
This in turn increases your blood-pressure, putting a strain on your heart, blood vessels, and arteries.
Unmanaged high blood tension can lead to serious health conditions such as stroke, heart disease and kidney disease.
Swollen Hands, Ankles, or Feet
You may be consuming too much sodium if you notice swelling in your feet, ankles or hands. It’s due to the extra liquids your body retains in response to an excess of salt.
Weight Gain
Weight gain and bloating can be caused by the extra water in your body. Salty foods can also lead to overeating and an increase in calories.
Dry Mouth, Thirst
You may feel dehydrated if you consume too much salt. Your body needs water to balance out the extra sodium in your bloodstream.
Frequent Urination
If you consume too much sodium, your body will try to eliminate it by producing more urine. You may urinate more often than normal as a result. It can be uncomfortable and inconvenient to have to use the toilet multiple times throughout the night.
Headaches
Headaches can be caused by eating too much salt. High sodium levels in the bloodstream can cause blood vessels to contract, which may contribute to migraines and headaches. Reduce your salt intake if you have frequent headaches to see if that helps.
Fatigue and weakness
You may also feel weak and tired if you consume too much salt. It is because the body has to work harder to eliminate excess sodium. High blood pressure can also put strain on your heart. This can make you feel tired and weak.
Ulcers and Nausea
Salt can cause stomach irritation and inflammation. This can lead to nausea and stomach discomfort. This is particularly true if you consume a large amount of salt within a short time period, for example through fast food or salty snacks.
Muscle Cramps
To function correctly, your muscles need a delicate balance between fluids and electrolytes. (Sodium is an example of an electrolyte). Too much salt can disrupt this balance, causing muscle cramps and spasms in the legs.
Kidney Problems
Salt overload can also strain your kidneys. When you consume excessive salt, it makes your kidneys work harder in order to filter out the waste and excess fluids. This can cause kidney stones or damage over time.
It’s worth cutting back on salt if you experience any of these symptoms.
Avoid adding salt to meals. Pay attention to sodium levels in the food you consume. You can reduce your salt consumption by choosing fresh, whole food over processed or packaged foods. If you are concerned about your sodium intake, or have underlying health issues, you should consult your healthcare provider.