The ideal amount of salt intake varies, but general guidelines suggest limiting consumption to promote optimal health. The World Health Organization (WHO) recommends less than 5 grams of salt per day (approximately 2,000 milligrams of sodium). The American Heart Association (AHA) advises an ideal limit of 1,500 milligrams of sodium per day, especially for individuals with high blood pressure or cardiovascular risk factors, with an upper limit of 2,300 milligrams for the general population. The Dietary Guidelines for Americans also recommend keeping sodium intake below 2,300 milligrams per day.
Here are seven alarming signs that your salt intake might be too high as suggested by Dr B.M Sanai of Healthcare hospital, Kozhikode.
High blood pressure: Excess salt causes the body to retain water, increasing blood volume. This added volume exerts more pressure on blood vessel walls, leading to elevated blood pressure. Persistent high blood pressure strains the cardiovascular system, raising the risk of heart disease, stroke, and heart failure. It can also damage the kidneys over time, leading to chronic kidney disease.
Swelling and puffiness: Known as edema, fluid retention is the body's response to high sodium levels. Sodium attracts water, and excessive sodium in the bloodstream causes the body to hold onto extra fluid. One will notice swelling in the hands, feet, ankles, and face. This is often more apparent after consuming salty foods and can be uncomfortable and limiting.
Frequent thirst: High salt levels in the bloodstream signal the brain to trigger thirst to dilute the excess sodium. This is part of the body's homeostatic mechanism to maintain fluid and electrolyte balance. Constantly feeling thirsty, even after drinking water, can indicate that your salt intake is too high. Persistent thirst might also lead to overconsumption of liquids, potentially stressing the kidneys.
Kidney stones: High salt intake increases calcium excretion in the urine. Elevated calcium levels can form crystals, which accumulate to form kidney stones. Sharp pain in the back or side, frequent urination, blood in the urine, and pain during urination are common signs of kidney stones. These stones can cause severe discomfort and complications if not treated.
Frequent headaches: Excessive salt can lead to dehydration, a common cause of headaches. Additionally, high blood pressure from excessive salt intake can contribute to the frequency and severity of headaches. Persistent or severe headaches, especially after consuming salty foods, can indicate that your salt intake is excessive. These headaches can interfere with daily activities and overall quality of life.
Difficulty breathing: Fluid retention due to high salt intake can lead to the buildup of fluid in the lungs, a condition known as pulmonary edema. This can restrict airflow and make breathing difficult. Shortness of breath, especially during physical activity or while lying down, can be a sign of pulmonary edema. This condition requires immediate medical attention as it can be life threatening.
Cognitive issues: High salt intake can affect brain function, potentially due to its impact on blood pressure and overall vascular health. Poor circulation and high blood pressure can reduce the brain's oxygen and nutrient supply. Confusion, memory problems, and difficulty concentrating can be signs of excessive salt intake affecting brain health. These cognitive issues can impact daily functioning and overall mental well-being.
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