Salt is the stuff of good seasoning, everyone knows that! It brings the flavor of any dish up to a thousand and it can even enhance the flavor of desserts. If you’ve ever had a chocolate chip cookie topped with flaky salt, you know that’s a fact. The thing is, salt is composed mainly of sodium chloride, and too much of it can wreak havoc on your body. Many people aren’t even aware of the effects of too much sodium, so here are 10 warning signs to keep in mind:
Puffy and swollen ankles
Too much sodium can cause your body to retain water, leading to swelling in your extremities, especially your ankles. If your socks are leaving deep marks on your ankles or your feet feel like they're bursting out of your shoes, it could be time to cut back on the salt. One way to do that is to start swapping salty snacks for fresh fruits and veggies. Your ankles will thank you!
You’re always thirsty
Sodium makes your body crave water to balance out the excess salt, so if you’re always thirsty, that could be why. Not only that, if you’re always drinking water but you’re still always parched, you should look into your sodium levels. To start reducing your sodium intake and help with your thirst, try consuming more water-rich foods. Cucumbers and watermelon are delicious options and they will help you stay hydrated while also reducing your sodium intake.
You get headaches pretty frequently
High sodium levels can cause your blood vessels to expand, which leads to headaches. If you’re regularly reaching for painkillers to combat headaches, it could be that your diet is too salty. It’s not just about how much salt you put in your food, it’s also about the types of products you consume. For example, processed foods are high in sodium for preservation purposes, so it’s also about the quality of your food. Assess your diet honestly, is it healthy and balanced? If not, it will benefit you to make some changes!
Your blood pressure is high
Sodium can cause your body to hold onto extra fluid, which increases the volume of blood in your bloodstream. That’s why too much sodium can raise your blood pressure. It’s important to have regular check-ups with your doctor and if your readings are always showing high blood pressure, it could be time to examine your diet and overall lifestyle because stress can also be a factor. When it comes to food, the recommendation is to reduce processed foods and eat more fresh and whole foods.
You have kidney stones
Excess sodium can cause your kidneys to work overtime, leading to the formation of painful kidney stones. If you're experiencing severe pain in your back or sides, especially when you pee, it might be time to see a doctor and evaluate your sodium intake. One thing that can help, besides reducing processed foods and salty foods, is to stay hydrated. That will help your kidneys function better and lower your risk of kidney stones.
You pee a lot throughout the day
Because high sodium levels make your kidneys work harder, it makes you go to the bathroom quite frequently. If you notice that you’re peeing more than usual, your sodium intake could be too high. Cutting back on salt and drinking more water will give your kidneys and bladder a much-needed break.
You suffer from stomach ulcers
Photo by Sora Shimazaki
Excess sodium can irritate your stomach lining, increasing the risk of ulcers. If you experience stomach pain or discomfort after meals, you could be dealing with stomach ulcers. Make sure to get a check-up to make sure and help your stomach by minding how much salt you add to your food and going for low-sodium foods overall.
Your sleep patterns are out of whack
Too much sodium can disrupt your body’s balance of electrolytes, affecting your sleep patterns. If you’re tired but you still struggle to get a good night’s sleep, your sodium intake could be sabotaging you. Make sure to get your sodium levels checked and adjust your diet accordingly, especially when it comes to your dinner and any snacks before bed. You can also try relaxing herbal teas before bed to encourage better sleep!
You experience bloating
Photo by Polina Zimmerman
We’ve already mentioned how sodium causes your body to retain water and that presents in many different ways. One of the most common ways is bloating. If you feel like you have a balloon in your stomach after your meals, it could be that you’re consuming too much sodium. It’s very uncomfortable, so make sure to look into it! One thing you can do to counteract the bloating is to eat more potassium-rich foods like avocados, bananas, etc.
You get shortness of breath
Photo by Andres Ayrton
Another warning sign of too much sodium in your diet would be shortness of breath. Excess sodium can lead to fluid buildup around your lungs, making it harder to breathe. So if walking up the stairs or any mild physical activities make you stop to catch your breath, it might be time to cut back on the salt. It might also be time to incorporate more exercise into your daily routine, even if it’s just short walks or dancing sessions at home.
By being mindful of these signs and making small, sustainable changes, you can enjoy your food and keep your body happy. So, next time you’re tempted to reach for the salt shaker, remember: a little goes a long way. Stay salty, but not too salty!