How excess salt affects your health

Some time ago the World Health Organization (WHO) reported that eating too much salt contributes to millions of deaths worldwide every year.

Salt is an important part of our diet but excessive intake can increase the risk of high blood pressure heart disease stroke heart attack and early death.

Around two million deaths each year are linked to cardiovascular diseases associated with high salt consumption.

Salt is mainly used to improve the taste of food. It contains about 40% sodium and 60% chloride.

Small amounts of sodium are naturally present in many foods and the body needs a limited amount of salt each day to function properly.

Salt helps muscles relax supports nerve function and maintains the balance of fluids and minerals in the body.

However the body only requires a small amount. The WHO recommends consuming no more than 5 grams of salt per day which is roughly one teaspoon.

Eating too much salt can cause several short term effects on the body.

•Bloating

One of the most common effects of excess salt intake is bloating.

Salt causes the body to retain water. When too much salt is consumed extra water builds up in the body making the stomach feel swollen and uncomfortable.

•Higher blood pressure

Many factors can contribute to high blood pressure and excessive salt intake is one of them.

The kidneys help control blood pressure by removing excess fluid from the body.  Too much salt makes this process more difficult leading to increased fluid retention and higher blood pressure.

•Swelling in hands and feet

Too much salt can cause swelling in the hands feet ankles or even the face.

If you notice sudden swelling without an obvious reason it may be linked to a high salt diet.

•Excessive thirst

Feeling unusually thirsty can also be a sign of consuming too much salt.

When there is excess salt in the body water is drawn out of cells making the body crave more fluids to restore balance.

•Frequent bathroom visits

Increased thirst often leads to drinking more water which can result in more frequent trips to the bathroom.

•Temporary weight gain

Excess salt causes the body to hold onto water which may lead to a noticeable increase in body weight over a short period.

If your weight rises suddenly within a few days, water retention from high salt intake could be the reason.

•Sleep problems

A diet high in salt may affect sleep quality.

People who consume too much salt may experience restless sleep or wake up multiple times during the night.

•Feeling weak or tired

When salt levels in the blood become too high water moves out of cells to help balance sodium levels.

This can leave you feeling weak tired or lacking energy.

•Digestive problems

Eating excessive amounts of salt may upset the digestive system.

Some people may experience nausea stomach discomfort or even diarrhea after consuming too much salt.

•The bottom line

Salt is essential for good health, but moderation is important.

Keeping salt intake within recommended limits can help protect your heart blood pressure and overall well being while reducing the risk of several health problems.