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Sodium is a necessary electrolyte that regulates enzyme activity and muscle contraction. It also regulates nerve, muscle, and cardiac function, as well as fluid balance and blood sugar. As a result, according to Mugdha Pradhan, functional nutritionist, CEO and Founder of iThrive, a low sodium/salt intake can result in a variety of health issues and symptoms such as increased heart rate, palpitation, cardiac issues, muscle pains, and insulin resistance.
The recommended daily salt intake is 9 to 12 grams, with a maximum intake of roughly twice that amount. However, Pradhan pointed out that our daily requirements vary depending on a variety of factors. “We lose a lot more sodium when we work out and sweat, so it’s recommended to increase intake by around 2 grams on days you have a heavy workout or just sweat a lot,” she told indianexpress.com, adding that another component of table salt is chloride mineral, which is required for making stomach acid (hydrochloric acid).
“However, in case of certain health conditions that particularly hamper salt absorption, such as colon cancer, Crohn’s, colitis, adrenal dysfunction, stress overload, apnea, and hypothyroidism, increased salt consumption is required,” the expert shared.
However, in general, one should limit their salt intake to avoid high blood pressure, bloating, the risk of heart disease, intense thirst, and so on. As a result, here are some research-backed reasons why you should limit your salt intake:
You might experience more bloating than usual. This occurs because our kidneys must maintain a specific sodium-to-water ratio in the body. They keep the extra water to compensate for the high sodium intake.
Increased blood pressure
Excessive salt consumption over time can cause high blood pressure, which can lead to hypertension and stiffening and narrowing of the blood vessels. However, different people react differently to salt. Some people can consume it without experiencing any changes in their blood pressure, but others might be salt sensitive, especially the elderly or overweight people.
Intense thirst
Eating a salty meal can cause your mouth to become dry or thirsty, causing you to increase your fluid intake, which can cause frequent urination. Meanwhile, if you don’t drink enough fluids, your sodium levels in your body can rise above the safe level, resulting in hypernatremia. Untreated hypernatremia can result in confusion, seizures, and even death.
Headaches on a regular basis
Excess salt consumption can cause headaches due to dehydration. It can also set off migraines. As a result, you must drink plenty of water to avoid this.
Eczema
According to new research, too much salt may contribute to eczema outbreaks. According to the study published in Science Translational Medicine, there is a link between eating table salt and the aggravation of T-helper cells that can cause hyperactive inflammation and breed allergy-based ailments like eczema, arthritis and asthma.
