11 side effects of a high sodium diet

Have you ever wondered why your body needs sodium? Salt, or sodium chloride, is composed of about 40 percent sodium and 60 percent chloride. Salt enhances the flavor of food and acts as a binder and stabilizer. Your body needs small amounts of sodium every day to transmit nerve impulses, contract and relax muscles, and maintain the proper balance of fluid and minerals. However, exceeding the recommended daily salt intake can be harmful. From an increased risk of heart disease like high blood pressure to bloating and weight gain, there are many side effects of a high-sodium diet you should be aware of.

Side effects of a high-sodium diet

A diet high in sodium can have 11 negative effects on your health, including:

1. High Blood Pressure

One of the most common side effects of a high-sodium diet is hypertension. “Sodium causes your body to retain water, increasing the amount of blood in your bloodstream and putting pressure on your artery walls,” explains nutritionist Gauri Anand. This added pressure leads to hypertension, a major risk factor for cardiovascular diseases like heart attack and stroke. Nutrients It has been revealed that excessive sodium intake increases the risk of high blood pressure, while reducing salt intake also reduces the risk of low blood pressure, so be sure to consume an appropriate amount.

2. Edema (Swelling)

Excessive sodium intake can lead to edema, which is swelling of tissues due to fluid or water retention. This occurs because sodium retains water, causing increased fluid in blood vessels and leaking into surrounding tissues. Edema is most noticeable in the lower extremities, such as the legs, ankles, and feet, but can also occur in the hands and face. “Chronic edema is uncomfortable and may indicate an underlying health problem that’s been exacerbated by excess sodium intake,” says Anand.

3. Increased thirst

Sodium can affect the body’s fluid balance, and consuming too much of it can increase thirst, reports a study published in the Journal of the American Medical Association. American Heart AssociationYour body signals that it needs more fluid to dilute excess sodium in your blood and stabilize electrolyte levels. This mechanism helps your body manage sodium levels, but it can also lead to frequent, and sometimes excessive, fluid intake.

4. Bloating and weight gain

Too much sodium often leads to bloating and weight gain. Sodium causes the body to retain water, which leads to weight gain. This weight is fluid, not fat, which makes you feel heavy and bloated. Journal of the American College of Gastroenterology Regardless of the diet you follow, high sodium intake has been found to increase the risk of abdominal bloating for many people, which can cause physical discomfort, such as making clothes feel tight.

5. Kidney problems

The kidneys are responsible for filtering blood and maintaining fluid and electrolyte balance. With high sodium intake, the kidneys have to work harder to excrete excess sodium through urine. Over time, this can put a strain on the kidneys and reduce kidney function. High sodium levels may also contribute to the formation of kidney stones, which can be painful and lead to serious health complications, says a review of 47 studies published in the Journal of Medicine. Clinical hypertension.

6. Frequent urination

Consuming too much sodium increases your need to urinate, because your body tries to flush the excess sodium through urine, which causes you to go to the bathroom more often. “Frequent urination can be inconvenient and disruptive, especially at night, and it can also lead to dehydration if you don’t drink enough fluids to replace the fluid lost through urine,” says Anand.

7. Dehydration

Although not necessarily, a diet high in sodium can lead to dehydration. As your body tries to eliminate the excess sodium, you also lose a lot of water through your urine. If your fluid intake can’t keep up with this loss, dehydration can set in. “Symptoms of dehydration include dry mouth, fatigue, dizziness, and confusion,” experts say.

Read also: 7 Health Benefits of Drinking Salt Water Every Day

8. Risk of headaches

Headaches are another side effect of consuming too much salt. “The increased blood pressure caused by high sodium levels may contribute to the development of headaches,” says BMJ OpenAdditionally, dehydration caused by increased urination is known to trigger headaches and migraines, so reducing your sodium intake can help reduce these symptoms and improve your overall health.

9. It disrupts your sleep cycle

A high-salt diet can disrupt your sleep cycle in several ways. Firstly, it increases the need to urinate, which disrupts sleep. Secondly, the discomfort caused by bloating and swelling can make it harder to fall asleep and stay in a comfortable sleeping position. Finally, high salt intake can lead to high blood pressure, which can also cause anxiety and stress, further impacting the quality of your sleep. Poor sleep can affect your overall health.

10. Increased risk of osteoporosis

According to Anand, a diet high in sodium may increase the risk of osteoporosis, a condition that causes bones to become weak and brittle. Sodium affects calcium balance in the body and increases calcium excretion through urine. Clinical Endocrinology and MetabolismHigh calcium excretion can reduce bone density and weaken bones over time. Women, especially, are at higher risk of osteoporosis after menopause, and high sodium intake can exacerbate this risk.

11. Stomach problems

Published studies have shown that excessive sodium intake can lead to a variety of stomach problems, including stomach cancer, gastritis, and stomach ulcers. NutrientsSodium irritates the stomach lining, causing inflammation and discomfort. In some cases, it can even aggravate existing gastrointestinal conditions like acid reflux and irritable bowel syndrome (IBS). “High sodium levels can also disrupt the balance of good bacteria in your gut, impacting the overall health of your digestive system and causing symptoms like indigestion, nausea, and abdominal pain,” explains Anand.

How much salt should you consume per day?

The recommended daily sodium intake for adults is less than 2,000 milligrams, which is equivalent to one teaspoon of salt. whoFor most adults, especially those with high blood pressure or heart disease, the ideal limit is no more than 1,500 milligrams per day. American Heart AssociationNow that we know the harmful effects of a high sodium diet, we should reduce our daily sodium intake to reduce the risk of hypertension and related cardiovascular diseases.