We all know that consuming too much salt is bad for our health, especially our heart. Here are 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:
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1. High Blood Pressure
One of the most common side effects of a diet high in sodium is high blood pressure. “Sodium causes the body to retain fluid, increasing the volume of blood in the bloodstream and putting pressure on the artery walls,” explains nutritionist Gauri Anand. This increased pressure leads to high blood pressure, which is a major risk factor for cardiovascular diseases like heart attack and stroke. According to a study published by Nutrients, excessive sodium intake increases the risk of high blood pressure, while reducing salt intake can also reduce the risk of low blood pressure, so make sure you eat the right 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
According to a study published in the Journal of the American Heart Association, sodium affects the body’s fluid balance, and consuming too much of it can make you feel more thirsty. It signals the body that it needs more fluid to dilute excess sodium in the bloodstream, stabilizing electrolyte levels. This mechanism helps the body manage sodium levels, but it can also lead to frequent, and sometimes excessive, fluid intake.
4. Bloating and weight gain
Excessive sodium intake 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, and makes you feel heavy and bloated. A study published in the American Journal Of Gastroenterology found that excessive sodium intake increases the risk of bloating for many people, regardless of what they eat. Bloating 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 a 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 also contribute to the formation of kidney stones, which can be painful and cause serious health complications, according to a review of 47 studies published in the Journal of 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
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8. Risk of headaches
Headaches are another side effect of consuming too much salt. “Elevated blood pressure due to high sodium levels may contribute to the development of headaches,” a study published in BMJ Open revealed. Additionally, dehydration caused by increased urination is also a well-known trigger for headaches and migraines. You can reduce your sodium intake to 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. First, it increases the need to urinate, which disrupts sleep. Second, the discomfort caused by bloating and swelling can make it harder to fall asleep and stay in a comfortable sleeping position. Finally, high blood pressure, which is associated with high salt intake, can also cause anxiety and stress, further affecting the quality of your sleep. Poor sleep can also 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 in which bones become brittle and fragile. Sodium affects calcium balance in the body, increasing calcium excretion through urine. As calcium is essential for bone health, high calcium excretion can lead to reduced bone density and weaker bones over time, according to a study published in the Journal of Clinical Endocrinology and Metabolism. Women, especially, are at higher risk of osteoporosis after menopause, and high sodium intake may exacerbate this risk.
11. Stomach problems
According to a study published in the journal Nutrients, excessive sodium intake can lead to a variety of stomach problems, including stomach cancer, gastritis, and stomach ulcers. Sodium can irritate the stomach lining, causing inflammation and discomfort. In some cases, it can worsen existing gastrointestinal disorders such as acid reflux and irritable bowel syndrome (IBS). “Excessive sodium intake can upset the balance of beneficial bacteria in the gut, affecting the overall health of the digestive system and leading to symptoms like indigestion, nausea, and abdominal pain,” explains Anand.
How much salt should you consume per day?
According to the World Health Organization, the recommended daily sodium intake for adults is less than 2,000 milligrams, roughly equivalent to one teaspoon of salt. The American Heart Association suggests that the ideal limit for most adults, especially those with high blood pressure and heart disease, is less than 1,500 milligrams per day. As you are already aware of the harmful effects of a high-sodium diet, you should reduce your daily sodium intake to reduce your risk of high blood pressure and related cardiovascular diseases.
