The recommended daily intake of salt, as provided by various health organisations, including the World Health Organization (WHO) and dietary guidelines in many countries, is generally around 5 grams per day for adults. This is approximately equivalent to about one teaspoon of table salt. However, it's essential to note that individual salt requirements may vary based on factors such as age, sex, overall health, and physical activity level. Additionally, some people may need to consume less salt due to certain health conditions, such as high blood pressure or kidney disease.
To maintain a healthy balance, it's crucial to focus on consuming a varied diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while minimising processed and salty foods. Reading food labels and choosing low-sodium options when available can also help in managing salt intake effectively.
However, if you can’t figure out if you are consuming too much of salt then don’t worry, your body will give you signs.
Increased thirst: When you consume too much salt, your body tries to maintain a balance by retaining water. This can lead to dehydration, triggering feelings of thirst as your body tries to replenish lost fluids, says Delhi-based dietician Neha Verma.
Frequent urination: Excess salt in your body prompts your kidneys to work harder to filter it out, says Verma. As a result, you produce more urine to flush out the excess sodium, leading to increased urination.
Swelling: Salt attracts water, so consuming too much of it can cause your body to retain water. This can result in swelling, particularly in areas where fluid tends to accumulate, such as the hands, feet, ankles, and legs.
High blood pressure: Salt is composed of sodium, and consuming too much sodium can cause your body to retain extra fluid, which increases blood pressure. Over time, high blood pressure can damage blood vessels and lead to serious health issues like heart disease and stroke.
Bloating: Excessive salt intake can lead to bloating and discomfort in the abdomen due to water retention in the digestive system.
Headaches: Salt can affect the balance of fluids in your body, which may trigger headaches, especially in individuals who are sensitive to changes in sodium levels, says Verma.
Fatigue: Too much salt can disrupt the balance of electrolytes in your body, leading to feelings of fatigue and lethargy.
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