Signs You're Eating Too Much Salt

#1 Introduction

Foods with high amount of sodium (think: chips, spaghetti sauce, and pepperoni pizza) make you feel thirstier, because sodium messes with the balance of fluid in your body. If you had a day of eating more high-sodium food, like at a baseball game, try to drink a lot of water. Your body is probably craving water, so it can restore the salt balance in your cells.

some signs you are eating too much salt include;

#2 Your body swells in strange places

just one night of too much sodium can actually make you look and feel more bloated in the morning. This is called edema, the swelling of extra fluid in your body’s tissues. According to Mayo Clinic, edema can be symptom of an underlying disease, but it can also be sign of too much sodium in your diet. (These are other sneaky reasons for your belly bloat.)

The simple solution is to cut back on sodium. Read food labels, look for low-sodium options, or cook your own food to control the salt.

#3 You notice that a lot of food tastes bland

"I don’t believe in demonizing one item—you can live your life healthfully even when including things like salt in your diet—but the thing about salt is that when you use too much of it, you develop a taste for it and can't taste the beauty of the food you're eating," Expert says. Once your taste buds have adjusted to liking a certain amount of salt, you might find that you don’t want to eat anything without sprinkling it on. If you’re pouring on more than your companions when dining out, or dousing your home-cooked meals to match the saltiness of packaged foods or restaurant meals, it likely means you’re overdoing it.

"You can cut back on salt without compromising flavor," Expert says. She's a fan of emptying out the salt shaker in her home and instead replacing it with a tasty spice blend. "The use of seasonings and spices like smoked paprika, garlic, onion, and even using lemon, really does help you learn to develop an interesting palate and not miss sodium as much," she explains

#4 You get puffy under-eye bags

If you're prone to puffiness under the eyes, it could be a sign you're consuming too much salt – when you're overdoing it, your body holds extra water to balance out the excess salt, which leads to swelling (oedema). Under eye bags can be caused by other factors, such as lack of sleep and allergies, or may be a side effect of certain medications, so again, see your doctor if they are a problem.

#5 You get frequent mild headaches

If you suffer from frequent mild headaches and have no idea what's causing them, you might want to reduce your salt intake. An overload of salt in the diet can lead to dehydration-induced headache symptoms. If cutting down on salt has no effect, your doctor will be able to help you figure out the root cause.

#6 Your Legs Or Feet Are Swollen

If you’re eating too much salt, your body might start holding onto water to balance out the sodium levels. Water retention due to salt can end up causing swelling in your arms, ankles, hands, feet and under your eyes.

#7 You have high blood pressure

The balance of sodium and fluid in your body affects your blood as well as your muscles. Too much salt can cause water retention, which can raise your blood pressure levels.

#8 You have heart disease

Ignoring high blood pressure and other telltale symptoms can lead to heart disease, the leading cause of death for women in the United States. And eating a diet high in salt can certainly be a major culprit in contributing to dangerous events such as cardiac arrest and stroke. It's important to seek medical attention as soon as you develop high blood pressure and hypertension. Your doctor will work with you to develop the best strategies for cutting sodium and making lifestyle changes that heal your heart. If you don't know if you are at risk for heart disease, talk to your doctor as well.

#9 You can't think straight at times

Given excessive salt in the diet can lead to dehydration, it can trigger brain fog and mild confusion, too. As with the other signs in our round-up, this disorientating brain fog can be a symptom of a whole host of other conditions. Discussing any symptoms you have with a GP is the way forward, especially if they are frequent and/or debilitating.

#10 You’re Constantly Thirsty

The more salt you eat, the more fluids your body needs to help clear out your system. If you are constantly thirsty, it could be your body’s way of telling you that your salt intake is too high.

#11 Mindful consumption is key

Salt is an essential seasoning in cuisine around the world, and food without it can lack flavor and punch. But clearly, overdoing it can wreak havoc on your body, so it's essential to practice mindful consumption. When cooking, salt your food sparingly and taste it often — you may not need as much as the recipe calls for. Make sure to read nutrition labels, track your daily sodium intake, avoid food with too much salt added, and ditch the salt shaker on your table. Instead, use fresh herbs to add a depth of flavor to your food. Get to know your spice cabinet, using dried spices and powders instead of condiments like soy sauce and ketchup. You will be surprised how much your eating experience can be enhanced with work, time, and patience.

#12 Considerations

Consuming too much sodium in the presence of other disorders or dietary factors might increase your risk of stomach cancer, kidney stones or osteoporosis. Chronic high salt intake can damage the lining of your stomach, making it more susceptible to infection by Helicobacter pylori, a bacterium that can cause inflammation and lead to tumor growth. In addition, consuming excess salt can increase the amount of calcium you excrete in urine and may contribute to the development of kidney stones. This effect is also related to osteoporosis, as your body may leach calcium from your bones to make up for that lost in your urine.