Salt is also known as sodium chloride (NaCl), which is 40% sodium and 60% chlorine, these two minerals perform various functions in our body.
There are many different types salts, for example, table salt, pink Himalayan, sea, kosher, rock, black and many others. This salt differs in taste, texture and color. The difference in composition is insignificant, mainly 97% sodium chloride.
Some salts may contain small amounts of zinc, calcium, selenium, potassium, copper, iron, phosphorus, magnesium and zinc. Iodine is often added to it. From time immemorial, salt has been used to preserve food. A large amount of this seasoning inhibits the growth of putrefactive bacteria, which causes food to spoil. Salt is extracted mainly in two ways: from salt mines or by evaporation. Rich in minerals when evaporated saline solution dehydrated, and when extracted from mines, the salt is purified and crushed into small fractions.
Regular table salt undergoes significant processing: it is highly crushed and purified of impurities and minerals. The problem is that the crushed salt clumps together. Therefore, various substances are added to it - anti-caking agents, for example, food emulsifier E536, potassium ferrocyanide, which is harmful to health. Unscrupulous manufacturers do not indicate this substance in the composition on the label. But its presence can be determined by its bitter taste.
Sea salt is obtained by evaporation and purification of sea water. Its composition is very similar to ordinary salt, the difference is only in a small amount of minerals. Note! Because sea waters heavily polluted heavy metals, then they can be present in sea salt.
Sodium is a key electrolyte in our body. Many foods contain small amounts of sodium, but most of it is in salt. Salt is not only the largest dietary source of sodium, but also a flavor enhancer. Sodium binds water in the body and maintains the correct balance of intracellular and intercellular fluids. It is also an electrically charged molecule that, along with potassium, helps maintain electrical gradients across cell membranes, that is, it regulates ion exchange processes in the cells of the body. Sodium plays important role in many processes, for example, it participates in the transmission of nerve signals, muscle contraction, and hormone secretion. The body cannot function without this chemical element.
The more sodium in our bloodstream, the more water he connects. Therefore, blood pressure increases (the heart must work harder to push blood throughout the body) and tension in the arteries and various organs. High blood pressure (hypertension) is a major risk factor for many serious illnesses, such as strokes, kidney failure, and cardiovascular disease.
The benefits and harms of salt, or How salt consumption affects health
Everyone knows that sugar is harmful to health. What do we know about salt? Unfortunately, we can draw an analogy and say that salt is the second sugar. Information about its dangers is not as widespread as information about the dangers of sugar. And this is due to the fact that salt does not have a direct connection with weight and obesity, as is the case with sugar, for example. Consequences of consuming too much salt long time do not affect in any way appearance person, but the chances are very high that they will appear later. The short-term benefits of a low-salt diet are muted and the long-term effects are little known, making it difficult for the public to understand the importance of the issue.
In addition, it is difficult to understand how much salt is in food. Many people have probably heard that sweet carbonated drinks contain an average of 20 teaspoons of sugar per liter (100 g/1 l). If we are talking about salt, then we are talking about insignificant quantities compared to the example above. That's why many people don't pay attention to it. Manufacturing companies take advantage of this and add excessive amounts of salt to processed and prepared foods, as well as to food in various cafes and restaurants. And if the amount of sugar is indicated on the package, usually in the form of carbohydrates, then there is not a word about the amount of salt. It is possible to determine how much sodium is in a product if the amount of sodium is indicated on the label. To do this, multiply its amount in the product by 2.5.
Scientific research and reputable health organizations have been telling us for decades that we need to reduce our salt intake. The World Health Organization recommends consuming a maximum of 2,000 mg of sodium per day. The American Heart Association sets the intake threshold even lower, at 1,500 mg of sodium per day. This amount of sodium is contained in approximately one teaspoon, or 5 grams of salt. However, most of the adult population exceeds these norms at least twice. Main sources of sodium: regular salt, sauces (especially soy sauce), various ketchups or prepared condiments, processed foods and prepared foods.
Number of deaths from cardiovascular diseases associated with consuming more than 1000 mg of sodium per day was estimated at 2.3 million people in 2010 - 42% of coronary disease heart and 41% from stroke. The study found that the countries with the highest mortality rates attributed to high sodium levels were:
- Ukraine - 2109 deaths per 1 million adults;
- Russia - 1803 deaths per million;
- Egypt - 836 deaths per million.
The highest proportion of deaths from cardiovascular diseases (20%) was found in countries where dishes contain a lot of salt: the Philippines, Myanmar and China.
Eating large amounts of this food additive causes high blood pressure and increases the risk of stroke and heart disease, especially in
people with so-called salt-sensitive hypertension. It is also known that too much sodium in the body causes calcium to be washed away and can cause decreased bone density, or osteoporosis.
How does craving for salt occur and why?
Large amounts of salt are not only harmful to health, but can be fatal.
A lack of salt is just as dangerous as an excess. Sodium, which is mainly found in salt, in addition to controlling fluid balance in the body, is also responsible for many other physical functions. Its deficiency causes a strong craving for salt and can also be a sign of illness. Let's look at several reasons that cause the desire to consume salt.
1. Dehydration
To maintain performance, the body needs to control its fluid balance. If its amount in the body drops below the permissible limit, then there is a desire to eat something salty. Other signs of dehydration:
- feeling cold;
- fast heartbeat;
- strong thirst;
- small amount of urine;
- convulsions;
- headache;
- irritability.
2. Electrolyte imbalance
In our body, fluids act as a transport system; they carry essential minerals. Sodium, which is found in salt and is an electrolyte, is one of these vital minerals. In case of electrolyte imbalance, the following negative effects are possible:
- headache;
- fatigue;
- low energy level;
- apathy;
- Bad mood;
- excitement;
- nausea or vomiting.
3. Addison's disease
This rare disease adrenal cortex, as a result, the amount of vital hormones produced, primarily cortisol, decreases. One of the symptoms is a craving for salt.
Other symptoms:
- chronic fatigue;
- depression;
- low blood pressure;
- weight loss;
- dark spots on the face;
- thirst;
- ulcers in the mouth, especially on the cheeks;
- pale skin;
- anxiety;
- hand trembling.
4. Stress
Cortisol, the so-called stress hormone, helps control blood pressure and determines the body's response to stressful situations. As a result of research, an inverse relationship was found between the amount of sodium and cortisol in the body - the more sodium, the less this hormone is produced in the body. stressful situations. This is why during a tense, stressful period there is a craving for salt and salty foods. The body thus tries to reduce the production of cortisol.
Insufficient salt intake
A low-salt diet can be harmful to your health. According to scientific research, the following negative effects may occur:
- The level is growing bad cholesterol» low density (LDL).
- Low level sodium increases the risk of death from heart disease.
- Heart failure. Limiting salt intake has been found to increase the risk of death for people with heart failure.
- Insufficient sodium in the body can increase cellular resistance to insulin, which can lead to the development of diabetes and hyperglycemia.
- Type 2 diabetes. In people with type 2 diabetes and low consumption salt increases the risk of death.
A diet high in salt also has detrimental effects on health.
Several studies have linked high salt intake to stomach cancer.
- Stomach cancer is the fifth most common cancer and the third leading cause of cancer death worldwide. More than 700,000 people die from this disease every year. People who consume excessive amounts of salt are 68% more likely to develop stomach cancer.
- Excessive salt consumption leads to damage and inflammation of the gastric mucosa, making it vulnerable to carcinogens, and can also cause the growth of pathogenic Helicobacter bacteria pylori, which are causative agents of stomach ulcers.
Some foods almost always contain a lot of salt because that's how they are made. Other foods, such as bread or quick breakfasts, cheese, do not contain much salt, but since we eat a lot of them, the amount of sodium absorbed will be large. It’s not for nothing that folk wisdom is written down in the words: “Salt is good, but to put it aside makes your mouth turn up.”
Most salt is found in packaged, processed, and ready-to-eat foods. Here are some foods that contain high amounts of salt:
- meat products (sausages, sausages and others);
- smoked products;
- fast food;
- prepared seafood (fish, shrimp, squid);
- semi-finished products;
- bouillon cubes;
- canned food and preserves;
- salted roasted nuts;
- chips;
- olives;
- tomato pastes;
- mayonnaise and other sauces;
- some vegetable juices (for example, tomato).
- Be careful and pay attention to product labels. Try to choose foods that have the lowest sodium content.
- The ingredient content on the label is always listed from most to least, so you should choose products where salt is listed at the end of the list.
- Many sauces, ketchups, seasonings, mustard, pickles, and olives contain a lot of salt.
- Choose frozen mixed vegetables carefully; they may also have added salt.
- Salt is a flavor enhancer. Instead of salt, you can use herbs, citrus juices, and spices to improve the taste of dishes.
- Drain canned vegetables and rinse them additionally.
- If the dish seems unsalted, then you can use lemon juice or black pepper - they will add a special taste and aroma and eliminate the need to use salt.
- The easiest way is to not add salt to your food.
- Try to use a measuring spoon, then you can not only understand how much salt you use, but also reduce this amount.
- Remove the salt shaker from the table.
Myths about salt
Myth: The body does not need salt every day.
Approximately 200 mg of salt is needed daily for proper body functioning.
Myth: Eating a lot of salty foods or salt can be compensated for by drinking more water.
In fact, the sodium contained in salt binds water molecules in the body, which is why consuming too much salt causes thirst. It may take up to five days for the body's electrolytes to rebalance.
Myth: sea, Himalayan, black, or any other “unusual” salt is healthy.
All types of salt consist of 97–99% sodium chloride, so any, even exotic, salt is not useful in large quantities.
Myth: Salt is no good.
A small amount of sodium is vital for functioning nervous system, brain and to maintain fluid balance in the body.
Conclusion
So, dear readers, now you not only know that consuming large amounts of salt is quietly harmful to your health, but you can also use useful tips, start your journey to more healthy eating. Salt stimulates taste buds on the tongue, and food seems tastier. In fact, the real taste of the product is “masked.” Over time, you will get used to the low salt content in food, your taste buds will restore their functions, and you will recognize the true taste of familiar foods. Another benefit of a low-salt diet is weight loss. By eating less salty foods, you feel full faster and reduce the risk of overeating.
If you already have problems with high blood pressure, high salt in your diet may be one of the reasons. Analyze this situation taking into account the above information about which foods contain large amounts of salt. If necessary, consult a dietitian or doctor. The best solution would be to follow the “golden mean” - try to monitor the amount of salt you consume and not exceed the recommended values. Remember folk wisdom: “Food needs salt, but in moderation.”
Just by reducing your salt intake you can help great benefit to your body: blood pressure is normalized, the load on the kidneys is reduced, swelling goes away, and the risk of developing diseases of the stomach and cardiovascular system is reduced.
- improvement of appearance;
- improvement of well-being;
- stabilization of psycho-emotional state.
- positive restructuring of taste sensations.
Many people, in their pursuit of a healthy lifestyle, think about how to give up salt. After all, we have been told since childhood that salt is poison. Is it so?
The norm for salt consumption is 3-5 grams per day, that is, one level teaspoon. This recommendation is given by WHO in the guide “”. Most people consume this flavoring in quantities exceeding the norm (sometimes 2 or more times), which leads to increased blood pressure, diseases internal organs and even to cancer. Avoiding salt will improve your well-being and help you get rid of swelling and excess weight. However, you need to give up the habit of adding salt to your food correctly. From the article you will learn what giving up salt gives and how to properly quit the habit of adding NaCl to food.
What are the benefits of giving up salt?
Scientists from Tufts University (USA, Massachusetts) conducted the largest study on the effects of salt on the body in 2017. The researchers concluded that limiting salt intake is not a dietary fad, but a vital necessity. Scientists have calculated that excess salt causes every tenth death.
In turn, reducing salt consumption, or rather refusing to add additional salt to dishes, has a beneficial effect on the functioning of many systems and organs. Let's consider the most likely positive consequences of salt-free diets. Read more about the study in.
There are several good reasons for giving up salt, and they will affect the following aspects of your life:
Appearance
Sodium chloride retains water in our body, which leads to facial puffiness. And for those who suffer from hypertension or have problems with the kidneys and excretory system, swelling of the extremities also occurs. By stopping using NaCl, you will get rid of swelling and love your reflection in the mirror.
The second point of improving your appearance is losing weight. In 2 weeks of completely giving up salt, you will lose 3-4 kilograms of excess weight.
Well-being and immunity
A salt-free diet stabilizes blood pressure, improves the functioning of the cardiovascular system, relieves headaches due to chronic fatigue, and helps the body tolerate stress more easily. As a result, overall well-being improves and the body's resistance to infectious and viral diseases increases.
Psycho-emotional background
Every time you show willpower and get a tangible result of this action, your self-esteem, self-confidence increases, and your mood improves. By adhering to a salt-free diet, you will not only improve your health, but will lift your mood and stabilize your overall emotional background.
New taste of food
Without sodium chloride, food will take on a new taste. You will feel the true taste of fresh tomatoes, cucumbers, bell peppers, and try new combinations of products. Your taste buds will simply “reboot” and begin to sense the taste of food more acutely.
The benefits of avoiding salt for weight loss
If you are exercising with the goal of losing excess weight and correct your figure, then by stopping eating salty foods, you are more likely to achieve the desired result. NaCl retains the water-salt solution in adipose tissue
Eliminating salt is especially beneficial for athletes involved in sports such as figure skating, gymnastics, martial arts, where every 100-200 grams of weight can affect your own performance or weight category.
Avoiding excessive salt intake will benefit anyone working out at home or in the gym. Less salt means less excess fat in the body.
Will there be any harm if you don't eat salt at all?
Is there any harm in not eating salt? The valuable element that we get from table or table salt is sodium. In addition to salt, it is found in many foods that we eat for breakfast, lunch or dinner. Therefore, if you stop adding white crystals from the salt shaker to your food, you will not lose anything.
Table of foods that contain the most sodium:
| The product's name | Amount of sodium (mg/100 grams of product) |
| White bread, rich loaf | 240-250 mg |
| Rye bread | 430 mg |
| 660 mg | |
| Sauerkraut | 800 mg |
| Canned beans | 400 mg |
| Mushrooms | 300 mg |
| 260 mg | |
| 125 mg | |
| Raisin | 100 mg |
| Bananas | 80 mg |
| 20 mg | |
| Currant | 15 mg |
| Apples | 8 mg |
| Milk | 120 mg |
| Cottage cheese | 30 mg |
| Eggs | 100 mg |
| Hard cheese | 1200 mg |
| , pork | 100 mg |
| Fish | 100 mg |
When adding salt to food, remember that it already contains sodium. An excess of this chemical element is just as bad as its deficiency.
How to gradually give up salt?
Adding salt to food is a habit that has been compared to smoking, but giving it up is easier than quitting smoking. . Is it possible to completely give up salt? Of course yes! The main thing is to gradually get used to the new taste of food, teaching your body to do without this ubiquitous product. A few simple principles will help you train yourself to eat less salty foods and not add NaCl when preparing food.
Read the composition
When buying products in a supermarket, carefully read the ingredients on the packaging. Choose seasonings and spices without salt, as well as other products that contain minimal sodium chloride. It is desirable that the description indicate less than 0.3 g per 100 grams of product. If a larger quantity is indicated, refuse to purchase. To determine the amount of salt in a product, multiply the amount of sodium in its composition by 2.5.
Add pepper and other spices to your dishes
Red and black pepper, dried spices and herbs, chili peppers not only give the dish an appetizing aroma, but also brighten the taste of the food. With them, it will be easier for you to quit the habit of using salt from a salt shaker to prepare salads or other dishes. Do not overdo it when adding spices, so as not to cause problems with the gastrointestinal tract.
Eat fresh greens
Parsley, dill, celery, lettuce, coriander, basil, green onions Give food special flavor notes. You definitely don't want to overpower them with salt. Properly combine greens with other vegetables. The taste and aroma of boiled potatoes is enhanced by dill, basil “suits” tomatoes, and lamb and beef dishes go perfectly with rosemary and coriander.
Avoid ketchups, mayonnaises and sauces
Mayonnaise, ketchup, soy sauce and mustard contain a lot of salt. By adding them to the main dish, you increase the salt content. Do you want to eat healthy food, stop using them.
Instead of store-bought mustard in a jar, buy dry mustard. mustard powder. Mix a small amount of powder with water and. You'll get the same tangy flavor as ready-made mustard from the supermarket, just without the salt.
Replace sauces with low-fat or a mixture of herbs, lemon juice and or. This mixture will give the dish a light piquant taste and a special aroma. It goes well with fish and meat dishes, rice, and sushi.
Eat homemade food
Surely you have noticed that after eating fast food, pies or dumplings from the supermarket, you are thirsty. They add a lot of salt to make them last longer. Eliminate these “treats” from your diet first.
Try to cook more yourself using the fresh ingredients you buy. Take a light, healthy snack with you to work that will replace pizza, buns and other useless foods that contribute to obesity and gastrointestinal problems.
Consequences of not eating salt
Should I give up salt? An analysis of the positive and negative effects of a salt-free diet will help you make a decision.
Positive effects of not eating salt:
- Stabilization of blood pressure, prevention of thrombosis, stroke.
- Getting rid of swelling on the face and limbs.
- Normalization of work excretory system, reducing the likelihood of kidney stones, reducing the load on the kidneys.
- Reducing the risk of diseases of the musculoskeletal system (arthritis, arthrosis).
- Weight loss by an average of 1.5 kilograms per week.
- Improving vision by normalizing blood pressure circulatory system and proper drainage of fluid from the tissues surrounding the optic nerve.
- Increased sensitivity of taste buds.
Negative consequences:
The salt-free diet is a strict nutrition program. It will be hard for you to get used to it in the first week. The food will seem tasteless and bland. Appetite will decrease and there will be a slight emotional decline. However, this condition gradually passes and health improves.
Note! The condition may worsen in the first days. Experts recommend reducing the amount gradually until you stop completely.
Conclusion
If you are not ready to radically change your gastronomic habits, arrange “salt-free days” - do not eat salty food 1 day a week. Ideally, there should be at least 5 such days in a month. This regimen will not make you lose weight or get rid of edema, but it is an excellent prevention of hypertension and kidney disease, as well as a way to gradually give up salty foods. Should I give up salt completely? The decision is, of course, yours. This solution has many more advantages than negative aspects.
Salt, also known as sodium chloride, adds flavor to food and is also used as a preservative, binder and stabilizer. The human body requires very little sodium (the primary element we get from salt) to conduct nerve impulses, contract and relax muscles, and maintain proper balance of water and minerals. But too much sodium in the diet can lead to high blood pressure, heart disease and stroke, stomach cancer, kidney problems, osteoporosis and other diseases.
How much salt is not harmful to health?
Unfortunately, I did not find information about the minimum “dose” of salt needed by a person. As for its optimal amount, different studies provide different data. For example, the World Health Organization (WHO) website states that reducing daily salt intake to 5 grams or less reduces the risk of heart attack by 23% and general level cardiovascular morbidity by 17%.
Given that the majority of US adults are at risk of developing salt-related diseases, nutrition experts at the Harvard School of Public Health, the American Heart Association and the Center for Science in the Public Interest have called on the US government to lower the upper limit of daily recommended salt intake to 1.5 grams , especially in risk groups, which include:
People over 50 years of age;
People with high or slightly elevated blood pressure;
Diabetes patients
One of my friends, when we discussed the topic of salt, thought it was very easy to reduce daily salt intake to 5 grams. However, according to the WHO, daily salt intake in European countries is much higher than the recommended level and is around 8–11 grams.
The fact is that we need to take into account not only the salt with which we add salt to food from a salt shaker, but also the salt that is already contained in industrially prepared food, bread, sausages, canned food, sauces, etc. For example, 80% of salt consumption in the European Union comes from processed foods such as cheese, bread, and ready meals. Therefore, many people consume much more salt than they think, and this negatively affects their health.
Salt is sold in various forms:
- Unrefined salt (for example, sea, Celtic, Himalayan). This is natural salt, collected by hand and not subjected to industrial processing processes. This salt has a natural taste (different for each type and region of production) and an individual mineral composition (may contain small amounts of calcium or magnesium halides, sulfates, traces of algae, salt-resistant bacteria, and sediment particles). It also tastes less salty.
— Refined table salt, which has undergone an industrial processing process and consists of almost 100% sodium chloride. This salt is bleached, special substances are added to it so that it does not stick together, iodine, etc.
Table salt is non-living, oven-dried, lacks beneficial minerals, and is overly processed.
I recommend using high quality sea salt, such as Celtic Sea salt, or Himalayan salt, or French salt, hand-harvested in Brittany (pictured). You can buy it, for example, . These salts are dried by the sun and wind, they contain enzymes and about 70 trace elements. Among them, for example, is magnesium, which is involved in the removal of toxic substances from the body.
Many of us are accustomed to the very salty taste of food because we often consume industrially produced foods, which contain large amounts of salt. If we switch to natural products, we will be able to better feel and appreciate the nuances of flavors and will not regret giving up salt at all. I've been using significantly less salt in my cooking for several months now, and I can honestly tell you that I'm starting to notice more different flavors in my food. To an unprepared body, my food may seem bland, so I gradually gave up salt, reducing its consumption daily.
For those who want to learn more about the negative consequences of excessive salt consumption, I will provide some data.
Kidney diseases
For most people, excess sodium causes kidney problems. When sodium accumulates in the blood, the body begins to retain water to dilute the sodium. This increases the amount of fluid surrounding the cells and the volume of blood in the bloodstream. An increase in blood volume increases the load on the heart and increases blood pressure. blood vessels. Over time, this can lead to problems such as high blood pressure, heart attack, stroke, and heart failure. There is some evidence that excessive salt intake can cause damage to the heart, aorta, and kidneys without raising blood pressure, and that it is also harmful to the skeletal system.
Cardiovascular diseases
Recent research in the Archives of Internal Medicine has provided further evidence of the negative health effects of salt. Scientists have found that people who eat a high-salt diet are at greater risk of dying from a heart attack. In addition, it was found that consuming high amounts of sodium increases the risk of mortality by 20%. In addition to contributing to high blood pressure, sodium in excess can lead to stroke, heart disease and heart failure.
Cancer
Scientists say that increased consumption of salt, sodium or salty foods provokes the development of stomach cancer. The World Cancer Research Fund and the American Institute for Cancer Research have concluded that salt and salty and salty foods are a “possible cause of stomach cancer.”
Many have heard about harmful effects sodium chloride on the body. The dangers of salt have been discussed many times, and everyone knows this well. But such awareness does not prevent you from exceeding the permissible dose of salt consumption several times every day.
It is a mistake to think that refusing to add salt to ready-made dishes can radically improve the situation. The lion's share sodium (75%) enters the body in processed foods. Often the salt content in them is off the charts, which is detrimental to health. A diet high in this element is one of the causes of early death.
Main problems
Before you reach for the salt shaker, learn about negative consequences for health caused by the abuse of table salt.
High blood pressure
Consumption of processed foods or the habit of generously sprinkling salt on dishes can lead to hypertension. With high pressure, the walls of the arteries are overloaded, which, in the long term, leads to their damage and can cause hemorrhage.
The love of salty foods has a particularly detrimental effect on male body, causing a risk of heart attack.
Excess weight
An unhealthy diet filled with processed foods coupled with a lack of... motor activity guaranteed to lead to obesity. Both genetic factors and chronic diseases. But the presence of other reasons does not allow us to discount the connection between obesity and excessive salt consumption. Sodium chloride affects metabolic rate by blocking the body's ability to process fat. Regardless of the total number of calories, eating saltier foods will lead to weight gain faster.
Autoimmune diseases
The root cause of their occurrence is the appearance of foci of inflammation. And salt “feeds” inflamed cells, provoking the development of such serious autoimmune diseases like diabetes, psoriasis, asthma, rheumatoid arthritis, encephalomyelitis.
If the disease has already affected the body, giving up salt will not significantly affect the success of treatment. But minimizing sodium chloride in the diet may reduce unpleasant symptoms– for example, joint pain due to arthritis. Therefore, to prevent the development of these ailments, prevention is important.
Stroke
Deprived of oxygen, brain tissue begins to die, a process that leads to paralysis of the limbs and other parts of the body. Stroke is closely associated with high blood pressure, which, as noted above, is caused by salt abuse. Reducing sodium chloride intake reduces the risk of stroke.
Additionally, you can increase your consumption of foods containing potassium - the element also helps normalize blood pressure. Sources of potassium include spinach, kale, leafy greens, grapes, blackberries, root vegetables and citrus fruits.
Heart diseases
The arteries that carry blood to the heart suffer long-term effects high pressure(caused by eating excessively salty foods) and, in the end, cannot stand it - they become clogged or, in general, “explode”. The result is a heart attack or heart attack.
Stomach cancer
The likelihood of the disease occurring is much higher in people who exceed the daily salt intake.
The substance has negative impact to this organ in two ways:
- Increased salt consumption provokes Helicobacter pylori infection. This type of bacterial infection is the source chronic inflammation and leads to stomach ulcers. And the presence of an ulcer is one of the main causes of cancer;
- salt itself irritates the gastric mucosa and causes inflammation, which means that the organ is more susceptible to the influence of carcinogens coming from food or due to the use of utensils made of hazardous materials (for example, plastic).
Osteoporosis
The disease weakens the bones, making them brittle, reducing their density, and the likelihood of injury increases.
To prevent osteoporosis, the body must stock up on calcium and vitamin D.
Regular consumption of large amounts of table salt leads to calcium loss and the development of osteopenia (low bone density).
Women are more susceptible to osteoporosis. Many injuries (for example, a hip fracture) lead to severe disability or even death.
Kidney diseases
The kidneys are part of the excretory system. By passing blood through themselves, they maintain the balance of sodium and potassium. Excessive passion salt upsets this delicate balance and suppresses kidney function. Over time, the process may become irreversible, “progressing” to chronic kidney disease and renal failure. In addition, problems with fluid outflow negatively affect the functioning of blood vessels and can trigger a heart attack or stroke.
It is almost impossible to cure chronic renal failure. This is why prevention is so important.
To those who have serious illness, you should stay away from salt - high level sodium in urine causes progression of the disease.
Other problems
In addition to these serious health effects, salt also leads to a number of other problems:
Bloating and water retention in the body
Excessive salt consumption causes swelling.
Swelling leads to a state of discomfort, negatively affects your appearance, and sometimes even prevents you from squeezing into your favorite jeans.
Although this condition does not kill, a violation of water exchange in the long term can cause hypertension and the development of kidney failure.
Dehydration
Too much in the diet of foods full of salt (baked goods, fast food, other processed foods) leads to the fact that the body spends internal fluid reserves on their processing and movement through the digestive tract. Breaking down, absorbing and moving “towards the exit”, these products, like a sponge, absorb water.
Dehydration can result in the formation of kidney stones, constipation, dry skin, headache, worsening mood and concentration, chronic fatigue and decreased performance.
Worsening asthma symptoms
A diet oversaturated with salt leads to deterioration in lung function. Even healthy people, having moved a little, they begin to choke. For asthma sufferers, this diet causes a narrowing of respiratory tract and further aggravates the condition.
Remember that salt is found in most natural products in sufficient quantity. It's worth making an effort and switching to a healthier diet. This step will avoid many health problems and protect against serious diseases.
Salt is the most popular spice all over the world, which is used daily in cooking by 98% of the world's population. But scientists have long proven that every third person in the world who regularly consumes salt suffers from high blood pressure and other cardiovascular diseases leading to disability and early death. Moreover, scientists associate the development of blindness and kidney failure with increased salt intake. It is not for nothing that salt has long been nicknamed “white death” by the people.
It's no secret that salt, which has chemical formula NaCl is 40% sodium and 60% chlorine. The recommended amount of salt for an adult is 2,300 mg of sodium per day, which is about a little more than a teaspoon of salt. However, per day average person consumes almost twice the recommended dose, without thinking at all about the consequences that lead to a passion for this insidious spice.
Doctors warn: every person should pay attention to symptoms that indicate increased salt intake.
Signs warning about salt abuse
1. Excessive thirst
Excess salt in the body disrupts the water-electrolyte balance in the body, causing a person to become very thirsty. This happens because sodium “pulls” water from the cells into the bloodstream, and the brain, in an effort to restore the level of fluid in the cells, sends us a thirst signal.
2. Cravings for salty foods
Please note that cravings for various pickles and the desire to add salt to your food may be a sign of excess sodium in the body. Analyze your eating habits. If regular food seems bland to you, while others consider it quite salty, there is a high probability that you suffer from excess salt. The feeling of lack of salt in a dish is indirect sign high blood pressure, it may be worth checking your blood pressure.
3. Bloating
This symptom is the result of extreme thirst caused by increased salt intake. The desire to drink is so strong that a person, without thinking, drinks much more than his body needs. And this is very harmful, because against the background of excess fluid, a person’s stomach swells and he experiences serious discomfort. But what’s even more dangerous is that the heart in this state begins to work with increased load, which means it wears out faster.
4. Edema
According to doctors, excess salt intake is one of the top 10 causes of swelling in the legs and feet. Increased sodium intake leads to fluid retention in the body. In this case, its excess accumulates in the tissues, provoking the occurrence of conditions that doctors call edema. Swelling can occur in any part of the body, but most often it appears in the arms, legs, ankles and feet. If you are faced with this problem, think about whether the cause of the swelling that appears is the abuse of salt.
5. High Blood Pressure
As noted above, sodium chloride helps retain excess fluid in the body. And this, in turn, affects the kidneys, liver, brain and cardiovascular system, causing high blood pressure. In addition, salt does not have the best effect on blood arteries. The additional stress caused by excess blood causes the thin muscle fibers of the arteries to become stronger and thicker, which ultimately leads to a narrowing of the arteries and an even greater increase in pressure.
There are more serious signs that may also indicate increased sodium intake. As a rule, these are chronic diseases caused by excessive stress on the kidneys, heart, stomach or skeletal system of a person. Let's study them in more detail.
6. Osteoporosis
Diet plays a key role in preventing this dangerous disease like osteoporosis. Excess salt increases the leaching of calcium from the body, which it takes from the skeletal system. That is why, having discovered an increased calcium content in the urine, doctors, as a rule, associate this with the development of osteoporosis.
7. Kidney stones
The kidneys regulate the level of fluid in the body, promptly removing its excess in the form of urine. But the increased consumption of sodium disrupts this process, as a result of which most of the water is retained in the body, and the calcium present in the urine settles in the form of stones, that is. Thus, a person who consumes more than 2.3 g of salt per day runs the risk of urolithiasis and other kidney pathologies.
8. Stomach cancer
Regularly eating salty foods increases the risk of developing stomach cancer. A study by French scientists confirming this fact indirectly explains why in Japan, a country where salty and pickled foods are so loved, such a high percentage of people suffer from cancerous tumors. A 2010 study published in the American Journal of Clinical Nutrition found that a high-sodium diet increased the risk of stomach cancer by 10%.
According to Israeli scientists, it is the high concentration of salt in the stomach that provokes the appearance of Helicobacter pylori bacteria, which in the long term can lead to peptic ulcer and even stomach cancer.
1. Look at the sodium content on the label.
When you decide to rid your body of excess salt, begin to carefully study labels before purchasing a particular product. Usually a person limits himself to studying the amount of calories and sugar, sometimes pays attention to the vitamins present in foods, but does not at all monitor the amount of salt. Make it a habit to always research sodium levels before purchasing, and you will notice that some of those foods that you thought were great for your body are actually harmful to your body.
2. Replace salt with other seasonings
Remember, salt is not the only seasoning that suits your favorite dishes. Try, for example, replacing it with fresh lemon or lime juice, seasoning dishes or wine vinegar, and adding a little hot or red pepper. Believe me, the result will exceed all your expectations!
3. Avoid processed foods
This is one of the most simple ways reduce the amount of salt consumed. Changing daily habits, which means giving up fast food and increasing your diet fresh vegetables and fruits will significantly reduce the amount of salt consumed. According to the American Heart Association, up to 75% of the salt our body gets is not from the salt shaker, but from eating processed foods, in particular, fast food and processed foods.
4. Replace table salt with healthy salt
Regular table salt, which you are used to seeing in your salt shaker, and which is used in restaurants around the world, has nothing in common with natural, unprocessed salt. If table salt consists of only two elements - sodium and chlorine, then natural salt contains 84 chemical element, necessary for the body person. That is why natural salt is commonly called the “salt of life.” The most famous example natural salt is the famous Himalayan pink salt, which in small quantities is extremely beneficial for the body.
5. Don't give up salt completely
Although increased salt consumption is dangerous for the body, you should not completely give up this spice. The fact is that sodium chloride is needed by the body for various chemical processes, which means it is enough just to reduce the consumption of this product and, if possible, resort to using other types of salt that are more beneficial compared to table salt.
Remember, by paying attention to these signs in a timely manner and taking all necessary measures to reduce salt intake, you will save yourself from many problems with the body and, without a doubt, prolong your life. Good health to you!
