Too Much Salt - How To Alleviate The Harmful Effects
Author: Maryam Ayres
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
How much sodium should be taken daily and how to get rid of it from the body best
More than two-thirds of Europe's population consumes overdoses of salt daily, according to statistics from the European Food Safety Authority (EFSA).
The recommended daily dose should not exceed 2.4 grams of sodium, which is equivalent to 1 teaspoon of salt. In hypertension - high blood pressure, as in other diseases, the daily dose is even more limited - about 1.5 g of sodium.
Not everyone is able to follow these recommendations and monitor the amount of salt that is taken daily. If you want to reduce the harmful effects of salt intake, it is advisable to change your eating habits and dilute your blood sodium.
Sodium and potassium work together in the body to achieve optimal water balance . It is recommended to take 4.7 g of potassium daily with food, but the vast majority of Europeans do not take even half of this important element. Increased salt intake, combined with a lack of sufficient potassium, disturbs the body's water balance and leads to an increase in blood pressure. One baked potato offers about 600 milligrams of potassium and a banana about 420. Dried fruits, tomatoes, legumes and fish are also excellent sources of potassium. Eating one of these foods with each meal fills the metabolism with an important element and helps lower blood sodium levels.
With an excess of salt intake, the body tries to dilute it by retaining the maximum amount of water - this often leads to bloating and heaviness in the abdomen. People who burn about 2,000 calories a day need at least 2 liters, but for more active athletes need at least 3-4 liters. Sweat and urine remove a large amount of excess salt from the body, but if you do not drink enough fluids, this process is severely hampered.
Sports activity also leads to profuse sweating - on average for 1 hour of moderate physical activity with sweat is released about half a teaspoon of salt.
It is also advisable to avoid processed meats and pastries - manufacturers put large amounts of salt in them to prevent spoilage of the products.
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