In The Community
Puffy and swollen ankles
Photo by Khadeeja Yasser on UnsplashToo 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
Photo by Fiona Murray-deGraaff on UnsplashSodium 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
Photo by Resume Genius on UnsplashHigh 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
Photo by Mufid Majnun on UnsplashSodium 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
Photo by Robina Weermeijer on UnsplashExcess 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
Photo by Juan Marin on UnsplashBecause 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
Photo by Gregory Pappas on UnsplashToo 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!
You have a bunch of digestive issues
Photo by julien Tromeur on UnsplashFirst off, the most obvious sign your gut is in trouble is digestive issues. Think bloating, gas, constipation, diarrhea, and that all-too-familiar tummy pain. An imbalance of good and bad bacteria in your gut can disrupt the digestive process, leading to these unpleasant symptoms. It's your gut's way of waving a red flag, signaling that something's off. If these are a part of your daily experience, it could be time to pay more attention to your gut health and see a doctor about how to improve it.
Your immune system is weak
Photo by Fusion Medical Animation on UnsplashDid you know about 70% of your immune system resides in your gut? When your gut flora is out of balance, your immune defenses can take a hit. This means you're more susceptible to colds, flu, and other infections. Your gut bacteria play a crucial role in training your immune system to distinguish between friend and foe, so keeping them happy is key to staying healthy. If you’re quick to catch any virus or infection, look into your gut health.
You experience mental health issues
Photo by Anthony Tran on UnsplashEver heard of the gut-brain axis? It’s two-way biochemical signaling, which means your brain and your gut are constantly communicating. Poor gut health can lead to mental health problems like anxiety, depression, and even brain fog. The gut produces neurotransmitters like serotonin (the happy chemical), and an imbalanced gut can throw these production levels off, impacting your mood and cognitive function. While gut health may not be the only cause, getting it in check can help your mental health more than you know.
You deal with skin issues quite often
Photo by Humphrey Muleba on UnsplashSkin conditions like acne, eczema, and rosacea can be tied back to gut health. When your gut is inflamed or imbalanced, it can cause systemic inflammation that shows up on your skin. It's like your body's way of telling you to pay attention to what's happening inside. Probiotics and a healthy diet can help restore balance and clear up your complexion, so make sure to discuss this with your doctor.
You’ve experienced unwanted weight gain or loss
Photo by Kenny Eliason on UnsplashIf you’ve shed or gained weight without explanation, your gut might be in trouble. An imbalanced gut can affect how your body absorbs nutrients, stores fat, and regulates blood sugar. This can lead to unexpected weight gain or loss, making it difficult to maintain a healthy weight. Plus, certain gut bacteria can influence your cravings and appetite, pushing you towards unhealthy food choices. If you’ve noticed these kinds of changes, it could be time to talk to your doctor about gut health.
You’re affected by chronic fatigue
Photo by Debashis RC Biswas on UnsplashWe all like to be a little dramatic sometimes and say we’re tired all the time. However, if you’re actually tired all the time, your gut health may have something to do with it. Poor gut health can lead to nutrient deficiencies, as your body struggles to absorb the vitamins and minerals it needs for energy production. Additionally, an imbalanced gut can cause chronic inflammation, which is known to sap your energy levels and leave you feeling exhausted. Look into it! Maybe what you need is a diet change to feel more energized and ready to tackle the world.
You have autoimmune conditions
Photo by CURVD® on UnsplashWhen your gut barrier is compromised (a condition known as leaky gut), toxins and bacteria can escape into your bloodstream, prompting an immune response. This constant state of alert can lead to your immune system attacking your own tissues by mistake, contributing to autoimmune diseases like rheumatoid arthritis, lupus, and celiac disease. If you’ve been diagnosed with any of these conditions, make sure your doctor looks into your gut health.
You struggle with bad breath
Photo by Guilherme Caetano on UnsplashYep, bad breath can also be a sign of poor gut health! When your digestive system isn't working properly, food can stagnate in your gut, leading to the production of foul-smelling gases that can escape through your mouth. Additionally, imbalances in gut bacteria can affect the balance of bacteria in your mouth, contributing to halitosis. If bad breath has been resisting your and your dentist’s best efforts, looking into your gut health can lead to a breakthrough.
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Misconception #1: Supplements Are Just Expensive Placebos
Photo by Akshay Chauhan on UnsplashOne of the most common myths about supplements is that they don’t actually work and they're just a way for companies to make money off gullible consumers. While it’s true that not all supplements are created equal, dismissing them all as expensive placebos is unfair. Many supplements are backed by solid scientific research. For example, omega-3 fatty acids from fish oil are known to support heart health, and vitamin D can help strengthen bones and boost immunity. The key is to choose high-quality products and understand that supplements are meant to complement a healthy diet, not replace it.
Misconception #2: All Supplements Are Safe Because They’re Natural
Photo by Kyle Bushnell on UnsplashIf it’s natural, it must be safe, right? Well, no, that’s not always true. Just because a supplement is derived from nature doesn’t guarantee it won’t cause side effects or interact with medications. For instance, kava, a plant used for its calming effects, can cause liver damage if taken in large amounts or for extended periods. That’s why it’s essential to research and consult with healthcare professionals before starting any new supplement regimen!
Misconception #3: More Is Always Better
Photo by Nicolas Solerieu on Unsplash“If a little bit is good, a lot must be great!” No, no, no! More isn’t always better, and that’s particularly true for supplements. Your body can only absorb so much of any given nutrient, and taking megadoses can sometimes do more harm than good. For example, excessive vitamin A can lead to toxicity, causing headaches, dizziness, and even liver damage. Stick to the recommended doses and remember that supplements are there to fill in nutritional gaps, not to overload your system. It’s all about balance!
Misconception #4: Supplements Can Replace a Healthy Diet
Photo by Brooke Lark on Unsplash“Who needs vegetables when you have multivitamins?” That’s what a lot of people think, but supplements aren’t magic bullets and they’re not meant to replace the great variety of nutrients we get from whole foods. A healthy diet provides fiber, antioxidants, and other beneficial compounds that you won't get from a pill. Think of supplements as the sidekick to your superhero diet. They can help support your health but shouldn’t be the main source of anything. It’s in their very name: they’re supplements; they complete or enhance, they don’t replace.
Misconception #5: Supplements Are Only for Bodybuilders and Athletes
Photo by Ryan Hoffman on UnsplashMany people believe that only gum rats, marathon runners, and athletes need supplements, but that’s not true. While athletes often use supplements to enhance performance and recovery, they're not the only ones who can benefit. Every day people can need supplements to address specific health concerns or dietary deficiencies. For instance, pregnant women often need folic acid to support fetal development, and older adults might need calcium and vitamin D to maintain bone health. Supplements are just a part of self-care practices and they have been for ages, so they can benefit everyone.
