What too much salt can do to YOUR body
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Salt being bad for your body is a common health misconception– the truth is, our bodies actually need salt to function.
Salt is a combination of 40 percent sodium and 60 percent chloride. Sodium is a mineral that’s vital for optimal muscle and nerve function. When paired with chloride, the chemical bond helps our bodies maintain a proper water and mineral balance.
The only catch is that we need to avoid ingesting too much of it, as everything in excess is bad, but salt, in particular, results in detrimental effects on our health both in the long term and the short.
Image Credit: NBC News
The acceptable amount of salt for healthy Australian adults ranges between 460 to 920 milligrams per day, with a maximum limit of 2,300 milligrams (also equivalent to 6 grams of salt or 1 and a half teaspoons).
However, data shows that the average Australian consumes around 9 grams of salt per day, greatly exceeding the recommended maximum amount of 6 grams daily. And to add to that, 75 percent of the salt we eat comes from processed foods and not from salt sprinkled onto homemade meals as a way to enhance flavour.
According to the Centre for Disease Control and Prevention: “The top 10 sources of sodium in diets include bread or rolls, pizza, sandwiches, cold cuts or cured meats, soups, burritos, tacos, savoury snacks (crisps, popcorn, pretzels, crackers), chicken, cheese, eggs, and omelettes.”
Now, the question we all came here for, what does too much salt actually do to our bodies? Let’s split it into two: short-term and long-term effects, starting with the former.
Bingeing on a bag of salted chips, or maybe ordering some Chinese takeaway for dinner can leave you feeling a few uncomfortable symptoms. That being said, symptoms may vary depending on one’s sensitivity to salt, and of course, factors such as genetics, and hormones.
1. Bloating and swelling
You may feel more bloated or puffy than usual– and you’ll even notice a stark but temporary difference in your stomach size if you step in front of a mirror.
This happens because your kidneys aim to maintain a specific sodium-to-water ratio in your body. To do so, they hold on to extra fluids as a means to compensate for the extra salt you consumed to successfully dilute it.
This increased water retention is what leads to bloating and swelling, especially in the hands or feet, which also causes you to weigh more than usual.
What bloating looks like. Image Credit: Medical News Today
2. Rise in blood pressure
An extra salty snack or meal can result in a temporary rise in blood pressure. Too much salt causes a larger blood volume to flow through our blood vessels and arteries, which eventually ups the stakes for heart disease or stroke. This will be discussed in detail under long-term effects.
3. Severe thirst
You may or may not have noticed that you get extra thirsty after indulging in processed, salty food. This is another effect of increased water retention. It’s our body's way of communicating with us to hydrate in order to achieve the appropriate sodium-to-water ratio.
Failing to consume an adequate amount of water may cause your body’s sodium levels to soar above one that is unsafe, leading to a condition known as hypernatremia.
If you aren’t regulating the amount of sodium you consume and tend to go overboard, you may acquire serious health issues in the future.
4. High blood pressure
This is one of the major concerns that may inevitably present itself to someone with an excessive sodium intake over a long period of time.
As previously mentioned, high blood pressure increases the chances of developing a heart disease or having a stroke, both of which are significant causes of death in Australia.
According to Harvard’s School of Public Health, this is because the increased rush in blood volume means more work for the heart and more pressure on blood vessels. Over time, the extra work wears down the blood vessels, leading to heart problems.
Image Credit: VeryWell Health
5. Increases risk of stomach cancer
Countless studies link a high sodium diet to a higher risk of stomach cancer.
Healthline states: “While your personal medical history can impact your risk of developing stomach cancer, certain lifestyle factors can also play a role. You may be more likely to get stomach cancer if you eat a lot of salty or processed foods.”
Experts believe that a person who consumes too much sodium over a long period of time may be more vulnerable to stomach cancer by causing ulcers or inflammation of the stomach lining.
If all of the above doesn’t sound grim enough, most studies out there indicate that there’s a direct relationship between sodium intake and mortality. Meaning the more sodium you consume, the more likely you are to die prematurely.
But don’t lose hope, because there are several ways to prevent this from happening, and it all starts with being more mindful of what goes in your body.
You can start a food diary, where you can list down the meals you eat daily. This gives you a better visual breakdown of your overall diet, making it easier for you to pinpoint which types of food you tend to consume and need to regulate.
Of course, part of that would be avoiding processed meals including fast food. Instead, bump up your fruit and vegetable intake. Eating clean and healthy is always a good idea! In fact, one study revealed a ‘superfood’ that helps reduce the risk of a heart attack by 21 percent… you can read more about it here!
Lastly, staying active and maintaining a healthy weight are great ways to keep your blood pressure at a safe level.
Want to know more tips on how to reduce your salt intake? Watch the video below!
Video Credit: Bupa Australia
Salt is a combination of 40 percent sodium and 60 percent chloride. Sodium is a mineral that’s vital for optimal muscle and nerve function. When paired with chloride, the chemical bond helps our bodies maintain a proper water and mineral balance.
The only catch is that we need to avoid ingesting too much of it, as everything in excess is bad, but salt, in particular, results in detrimental effects on our health both in the long term and the short.
Image Credit: NBC News
The acceptable amount of salt for healthy Australian adults ranges between 460 to 920 milligrams per day, with a maximum limit of 2,300 milligrams (also equivalent to 6 grams of salt or 1 and a half teaspoons).
However, data shows that the average Australian consumes around 9 grams of salt per day, greatly exceeding the recommended maximum amount of 6 grams daily. And to add to that, 75 percent of the salt we eat comes from processed foods and not from salt sprinkled onto homemade meals as a way to enhance flavour.
According to the Centre for Disease Control and Prevention: “The top 10 sources of sodium in diets include bread or rolls, pizza, sandwiches, cold cuts or cured meats, soups, burritos, tacos, savoury snacks (crisps, popcorn, pretzels, crackers), chicken, cheese, eggs, and omelettes.”
Now, the question we all came here for, what does too much salt actually do to our bodies? Let’s split it into two: short-term and long-term effects, starting with the former.
Bingeing on a bag of salted chips, or maybe ordering some Chinese takeaway for dinner can leave you feeling a few uncomfortable symptoms. That being said, symptoms may vary depending on one’s sensitivity to salt, and of course, factors such as genetics, and hormones.
1. Bloating and swelling
You may feel more bloated or puffy than usual– and you’ll even notice a stark but temporary difference in your stomach size if you step in front of a mirror.
This happens because your kidneys aim to maintain a specific sodium-to-water ratio in your body. To do so, they hold on to extra fluids as a means to compensate for the extra salt you consumed to successfully dilute it.
This increased water retention is what leads to bloating and swelling, especially in the hands or feet, which also causes you to weigh more than usual.
What bloating looks like. Image Credit: Medical News Today
2. Rise in blood pressure
An extra salty snack or meal can result in a temporary rise in blood pressure. Too much salt causes a larger blood volume to flow through our blood vessels and arteries, which eventually ups the stakes for heart disease or stroke. This will be discussed in detail under long-term effects.
3. Severe thirst
You may or may not have noticed that you get extra thirsty after indulging in processed, salty food. This is another effect of increased water retention. It’s our body's way of communicating with us to hydrate in order to achieve the appropriate sodium-to-water ratio.
Failing to consume an adequate amount of water may cause your body’s sodium levels to soar above one that is unsafe, leading to a condition known as hypernatremia.
If you aren’t regulating the amount of sodium you consume and tend to go overboard, you may acquire serious health issues in the future.
4. High blood pressure
This is one of the major concerns that may inevitably present itself to someone with an excessive sodium intake over a long period of time.
As previously mentioned, high blood pressure increases the chances of developing a heart disease or having a stroke, both of which are significant causes of death in Australia.
According to Harvard’s School of Public Health, this is because the increased rush in blood volume means more work for the heart and more pressure on blood vessels. Over time, the extra work wears down the blood vessels, leading to heart problems.
Image Credit: VeryWell Health
5. Increases risk of stomach cancer
Countless studies link a high sodium diet to a higher risk of stomach cancer.
Healthline states: “While your personal medical history can impact your risk of developing stomach cancer, certain lifestyle factors can also play a role. You may be more likely to get stomach cancer if you eat a lot of salty or processed foods.”
Experts believe that a person who consumes too much sodium over a long period of time may be more vulnerable to stomach cancer by causing ulcers or inflammation of the stomach lining.
If all of the above doesn’t sound grim enough, most studies out there indicate that there’s a direct relationship between sodium intake and mortality. Meaning the more sodium you consume, the more likely you are to die prematurely.
But don’t lose hope, because there are several ways to prevent this from happening, and it all starts with being more mindful of what goes in your body.
You can start a food diary, where you can list down the meals you eat daily. This gives you a better visual breakdown of your overall diet, making it easier for you to pinpoint which types of food you tend to consume and need to regulate.
Of course, part of that would be avoiding processed meals including fast food. Instead, bump up your fruit and vegetable intake. Eating clean and healthy is always a good idea! In fact, one study revealed a ‘superfood’ that helps reduce the risk of a heart attack by 21 percent… you can read more about it here!
Lastly, staying active and maintaining a healthy weight are great ways to keep your blood pressure at a safe level.
Want to know more tips on how to reduce your salt intake? Watch the video below!
Video Credit: Bupa Australia
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