Health risks of excess salt in diet: 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 (Image: Canva)
Salt is an essential part of our diet, but consuming too much of it can have serious consequences for your health. The World Health Organization (WHO) recommends less than 5 gm of salt per day, while the American Heart Association (AHA) suggests limiting sodium intake to 1,500 mg, especially for those with cardiovascular risks. Despite these guidelines, many people unknowingly exceed these limits, putting themselves at risk of various health issues.
Excessive salt consumption can lead to high blood pressure, swelling, and even kidney stones, affecting multiple systems in the body. It’s important to recognise the warning signs early to avoid long-term damage. Dr B.M. Sanai, Senior Consultant at Healthcare Hospital in Kozhikode, shares seven alarming signs that you might be consuming too much salt and the potential dangers it poses to your overall health. Adjusting your diet and staying within the recommended sodium limits is crucial for maintaining optimal well-being.
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.
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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.
Also read | 7 reasons why high-sodium diet is bad for your health
Known as edema, fluid retention is the body's response to high sodium levels. Sodium attracts water, and excess of it in the bloodstream causes the body to hold onto extra fluid. It's symptoms include swelling in the hands, feet, ankles, and face. This is often more apparent after consuming salty foods and can be uncomfortable and limiting.
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.
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.
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.
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.
Also read | Do you eat too much salt? Watch out for these warning signs
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.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
