6 Major Side Effects of Consuming Salt in Large Amount

While most health-conscious people are now aware of the perils of too much sugar in the diet, not many are aware of the ill effects of excessive salt consumption. But research indicates that excessive salt intake can disrupt the electrolyte balance in your body and lead to a number of complications. It’s important to note that most of these studies are small and need further research to validate, making it necessary for you to consult a health professional about the ideal salt intake for you.

# Kidney Stones And Kidney Disorder

Kidneys have a hard time keeping up with all the salt we tend to load up on. Kidneys filter our blood and help excrete waste products and extra salts and minerals from the body. This process involves regulating the amount of water that’s retained in the bloodstream and the amount that’s released as urine. When we load up on sodium, the kidneys struggle to effectively expel fluid waste, leading to water retention.

# Bloating And Edema

Sometimes, a very salty meal might make you feel bloated because of water retention. This is not too common in healthy people and not a cause of serious concern. The condition resolves in a few hours. You can help it further by drinking sodium-free water. However, if you consistently experience edema, that is a swelling in your face, hands, legs, and ankles, after every meal, it indicates that your kidneys are struggling to filter out water and you must reduce your overall salt intake. This also calls for a visit to the doctor.

# Dehydration

When too much sodium in your body throws your kidneys off their game, your body becomes dehydrated and pulls water from the cells, leading to dehydration. Excessive thirst, nausea, stomach cramps, and diarrhea can be attributed too much salt. Like in the case of edema, drinking more water will help this problem as well because it will neutralize the sodium and rehydrate the cells in your body.

# High Blood Pressure

High blood pressure is another fallout of excessive sodium intake. When the kidney doesn’t function well and water is retained in the body, blood volume increases. This in turn leads to high blood pressure and increases the risk of stroke, heart attack, and even heart failure. This is why people with a history of hypertension in the family are warned against excessive salt consumption.

# Osteoporosis

As we’d mentioned earlier, excessive sodium intake hampers the filtration process of the kidneys, which could lead to the build-up of calcium crystals in the urine. When excessive calcium is lost through urination, your bones don’t get enough of the mineral to maintain bone density. In fact, if calcium is in short supply in the blood, the body might leach it out of the bones. Over time this could lead to osteoporosis, a condition where bones become weak and brittle. This effect is more likely to happen in postmenopausal women.

# Obesity

Salt doesn’t directly cause obesity like sugar or refined foods do. But research has found that excess salt intake increases your insulin production. Insulin signals your body to store more fat. Eventually, this also leads to insulin resistance and diabetes as well as non-alcoholic fatty liver disease. It has also been found that as salt increases thirst, people tend to load up more on calorie-laden beverages, which in turn contributes to their rapid weight gain.