You look puffy and sleep worse
About 85 percent of the Dutch consume more salt every day than the recommended maximum of 6 grams. Cheese, cold cuts, processed meats, soups and sauces, crisps… almost all ready-to-eat products contain more salt than is good for your kidneys. Twelve signs that you are ingesting too much salt.
Your body needs salt to regulate the amount of fluid in your body. But too much salt is bad for your kidneys. And on an annual basis, the Dutch eat an average of one kilo of salt too much per person. It occurs naturally in almost all foods, but over 80 percent of the salt we consume is in processed foods. Meanwhile, 1 in 10 people in the Netherlands has chronic kidney damage; that’s about 1.7 million people! Less salt consumption can help prevent kidney damage. But how do you know that you are taking in too much salt?
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1. You feel bloated
Eating meals that are too salty can lead to abdominal distention and bloating. This is probably because you retain more fluid with excessive salt consumption. Bloating is often the result of excess gas in the intestines. This gas is created when gut bacteria break down fiber-rich foods. One study by Johns Hopkins University suggests that salt may stimulate this. The researchers hypothesize that sodium intake alters the gut microbiome in a way that increases sulfide production.
2. You look puffy
Too much salt also has external consequences: it can make your fingers, toes, ankles and face swell, making you look puffy.
3. You have high blood pressure
Too much salt makes your body retain more water. As a result, there is more fluid in the blood vessels, there is more pressure on the blood vessels and the heart has to work harder to pump the blood. Eating less salt lowers your blood pressure. A reduction of 4.5 grams of salt (1.8 grams of sodium per day) lowers the upper pressure by 2 mmHg. This positive effect is about 2.5 times greater in people with elevated blood pressure. High blood pressure is harmful to your organs (brain, heart and kidneys) and increases the risk of cardiovascular disease.
4. You have a headache
Too much salt can cause blood vessels in the brain to expand, which can lead to headaches. Research confirms this: Of the adults who ate 3.5 grams of salt per day, almost a third had more headaches than those who only consumed 1.5 grams of salt per day.
5. You have a dry mouth and thirst
If you suffer from dry mouth and are very thirsty, it may be due to your salt intake. Too much salt disrupts your salt-water balance. As a result, your brain sends thirst signals to make sure you start drinking right away.
6. You are heavier
Salt in itself does not make you fat, because it contains no calories. However, you can retain moisture by eating too much salt. This can make you 1 to 2 kilos heavier. Fortunately, this weight gain is temporary. By eating less salt, you will lose weight again.
7. You have to pee often
Salt makes you thirsty, so you drink more and therefore have to urinate more. In addition, your kidneys have to work very hard to get rid of the excess salt from your diet; This also means you have to go to the toilet more often than usual.
8. You sleep worse
It sounds crazy, but too much salt also affects your sleep. Researchers from the University of Nagasaka found that people who eat a lot of salt need to go to the toilet at night up to two times more often than people who consume less salt. Aside from interrupting your sleep, it is also difficult for some people to fall back asleep afterwards.
9. You can’t think clearly
If you eat (much) too much salt, there is a risk of dehydration. And that can negatively affect your ability to think clearly, leaving you confused. Plus, it makes you feel weak. This dehydration can also make you nauseous, have stomach cramps and even diarrhea.
10. You have muscle cramps
Too much salt puts tension on your muscles, which can lead to muscle cramps after exercise.
11. You need unhealthy food
People who are used to a lot of salt often find healthy food tastes too bland and develop a preference for processed food. In addition, you often continue to eat that unhealthy food. Out research from the Australian Deakin University shows that people of meals that have a high fat and salt content eat no less than 11 percent more.
12. You have (starting) osteoporosis
If you eat too much salt, you will pee out the excess sodium along with the calcium. Calcium is necessary for building and maintaining your bones and teeth. As long as you get enough calcium with your diet, a normal amount of salt will not cause problems with your bones and teeth. But if you eat too much salt, it can have consequences for your bones.
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