For the body to function and stay healthy it needs a certain amount of salt. Sodium chloride regulates the water balance of the body and the tension of the tissues and is essential for the excitability of muscles and nerves. It is also involved in digestion and bone structure. But in excess it becomes a cause of trouble.
The World Health Organization (WHO) recommends that do not consume more than 5 g of salt a day. But many of us ingest much more than we need. The salt we add to cooking and dressing is an important part of the intake, but we also take other amounts that go unnoticed through ultra-processed foods.
The foods with the most added salt are cured cheeses, candied and other preserves, prepared dishes and charcuterie. At the end of the day, on average, Spaniards consume an average of 10 g of salt, twice the recommended amount.
We take too much salt
If the body receives too much salt, the excess is excreted through the kidneys. The body also loses water in the process, which makes us feel thirsty. In the long run, if the excess salt persists, the kidneys are overloaded with work.
If you don’t drink enough, excess sodium causes a constriction of blood vessels which raises blood pressure. That is why one of the advice given to hypertensive people is to reduce their salt intake.
If salt intake is excessive, it can be toxic. Sodium extracts water from cells, which is a physiological stress. If the water balance is not restored, diarrhea and vomiting occur. In severe cases, lack of water can lead to heart and respiratory disorders or even death.
10 physical signs that you are taking too much salt
1. However, the constant
If you have eaten salty foods your body will ask for water more often. It is critical to address this need because the body needs it for the balance of minerals on the outside and inside of the cells. Excessive thirst can also be a sign of type 1 diabetes.
2. Swelling of the face
When you wake up in the morning, you may find that the area around your eyes and cheeks is inflamed. Increased salt intake the day before may be the reason for this. Excess salt causes that the liquid is retained between the cells and the tissues literally swell.
3. The balance shows more weight
It’s not always an excess of calories that makes you gain weight. The salt retains liquid and it weighs, but do not panic, a day with little salt and plenty of water (Yes, even if it seems pardójico, because it is precisely to dilute the sodium) will help eliminate excessive water retention.
4. The food tastes bland
Eating processed foods and prepared foods too often can blunt our perception of salty taste. People who suffer from this often say that vegetables seem very tasteless to them. It is important to consciously reduce the amount of salt aggregate. Since the taste buds of the tongue are regularly renewed, they can become accustomed to low-salt foods.
Learn to use salt well
5. Constant headache
Headaches can be due to excessive salt intake. The typical signs are punctures and pressure in the area of the temples, as salt causes the blood vessels in the brain to dilate. If you have this type of headache, it is important to drink plenty of water.
6. Kidney stones
If the salt concentration in the urine increases and the kidneys are not washed with enough water, crystals can form. The salts are deposited on top of each other in layers, so that kidney stones develop over time. Stones can be very painful.
It is important that you drink 1.5 to 2 liters a day, especially if you exercise a lot or it is hot. that cleans the kidneys and prevents debris from accumulating. If small kidney stones have already formed, it also helps to drink a lot and move to excrete them.
7. High blood pressure
An optimal blood pressure is 120/80. However, too much salt can cause high blood pressure in the long run as the vessels contract and harden, which means that the heart must pump faster and with more pressure.
If you already have high blood pressure, you should carefully monitor your salt intake and get regular checkups.
8. You are sick more often
In one experiment, the researchers divided mice into two groups and fed them low-salt foods and others high-salt foods for a week. Then the mice were infected with Listeria and E. Coli bacteria, which can be found in our food. Mice that were fed a low-salt diet they had more immune cells than mice fed a high-salt diet. In the group fed a high-salt diet, most infections lasted significantly longer.
Less salt, more taste: there are alternatives
9. Sleep disorders
Eating too salty foods can cause sleep disorders such as restless sleep, frequent waking up and restlessness in the morning when waking up. The most restless sleep happens when a lot of salt is consumed at night, since high sodium content leads to an increase in blood pressure and fluid retention.
10. Hydroelectrolytic disorder
Hypernatremia means you have too much salt in your blood. This upsets the balance of fluids and electrolytes in your body. A doctor can determine this with a blood count. If there is a strong excess of salt, edema may occur, it is the accumulation of water in certain places in the body tissue. In severe cases, it can even cause loss of consciousness or an epileptic seizure.