Salt is an essential seasoning in life, but consuming too much salt can come at a cost to your health and longevity.
5 Signs You Are Consuming Too Much Salt
According to the WHO, approximately 4.1 million people worldwide die each year from diseases related to excessive salt consumption. However, many people do not understand the myriad of harmful effects that excess salt can have on the body. Notably, excessive salt intake is a major risk factor for hypertension, leading to strokes, heart attacks, and many other cardiovascular diseases. It is also a harmful habit that can cause kidney diseases such as kidney failure and glomerulonephritis.
Many studies have found that a high-salt diet over a long period is associated with an increased risk of stomach cancer, stroke, and mortality from all causes, as well as a reduction in human lifespan.
Furthermore, consuming too much salt can also affect the function of blood vessel endothelium, which in turn impacts the body’s normal immune function, making it easier to trigger inflammation in immune system cells. Excess salt intake can also lead to calcium loss, accelerating the process of bone aging along with many other negative effects.
According to WHO recommendations, adults should not consume more than 2g of sodium, equivalent to about 5g of salt per day. The American Heart Association recommends a more cautious limit of 1.5g of sodium per day, especially for those at risk of heart disease. However, WHO reports indicate that most people actually consume amounts exceeding these levels, sometimes even doubling them.
A high-salt diet will shorten human lifespan. (Illustrative image).
There are many reasons for this situation. For instance, many people do not recognize the seriousness of excessive salt consumption, are unaware of how much is enough, rarely measure their daily salt intake, and do not know the signs of excessive salt consumption to make adjustments.
Here are 5 signs that you may be consuming too much salt, many of which people may overlook:
Dry Mouth and Increased Thirst
Eating too much salt increases the bitter taste in your mouth and disrupts the water balance in your body, preventing the kidneys from excreting toxins. Consequently, your body instinctively signals dry mouth and persistent thirst.
Additionally, excess sodium causes your body to require more water to expel the salt. This is why you often feel thirstier than usual after consuming salty foods.
Swelling and Edema
If you wake up in the morning with puffy eyes, suddenly swollen feet, or experience muscle cramps, you may be consuming too much salt.
Your body automatically retains water when salt levels rise, which can lead to unusual swelling and heaviness. However, edema caused by excessive salt typically improves or resolves within a day. Paying attention to balancing your daily diet and avoiding salty foods will help eliminate excess salt over time.
Abnormal Urination
Sodium accumulation in the body can lead to changes in urination processes. The most noticeable changes occur during urination.
Specifically, as the kidneys work hard to expel excess salt, you may find yourself urinating more frequently. The color of your urine may also change; excess sodium can cause dehydration, leading to urine that is dark yellow if water is not promptly replenished.
Persistent Headaches
Excess sodium from salt increases blood volume, which can cause blood vessels to dilate and elevate the risk of hypertension. This is a common cause of severe headaches that can disrupt your daily activities.
One related study found that individuals with higher sodium intake had a one-third greater risk of experiencing headaches compared to those with lower sodium consumption.
Bone Pain and Slowed Reactions
Long-term excessive salt intake can lead to dehydration, affecting cognitive function, resulting in slower reactions and memory decline.
Moreover, excessive salt consumption significantly impacts bone development. This is because the kidneys cannot expel all toxins, leading to calcium deficiency. Severe calcium deficiency weakens bones, causing pain and discomfort, as well as frequent dental issues. In the long run, it can also lead to early osteoporosis.
If you notice any of these signs, make an effort to adjust your diet to reduce your salt intake. It’s important to remember that salt is absorbed not only through refined table salt and seasoning powders but also from many other sources such as fish sauce, sauces, and seasoning granules.
