4 ways to eliminate excess sodium from your body

Most people have a love-hate relationship with salt (or sodium). It tastes great and is essential to help our body function properly. However, too much sodium over time can lead to serious health issues, such as an increased risk of heart disease and high blood pressure.

If you have or are at risk for any of these conditions, I would probably advise you to limit your sodium intake. But for those times when you’ve overindulged in salty foods, here are some ways to eliminate excess sodium from your body.

Because our body needs sodium

Sodium, or salt, is commonly used to add flavor to foods, but it has many other uses that can contribute to overall health. Sodium is needed for nerves to function properly and for our muscles to contract and relax properly. It is also an essential nutrient for regulating the balance of fluids and electrolytes in the body.

How much sodium should you eat?

Sodium is naturally present in certain foods, such as milk, celery and beets. Most of the salt you eat comes from foods bought in stores and foods prepared in restaurants. Salt is added to foods to give them flavor and, in some cases, for preservation purposes.

According to the Dietary Guidelines, you should consume less than 2,300 milligrams of sodium per day as part of a balanced diet. But the majority of adults consume more than 3,400 mg of sodium per day. And consuming too much sodium can cause serious health problems, including high blood pressure, heart disease, stroke, and more.

How to get rid of excess sodium from your body

Although consuming too much sodium, in the long run, puts your health at risk, you may feel a little bloated after eating salty foods. The tips below are intended to help relieve symptoms of bloating, but if you have or think you have hypernatremia, a condition in which your electrolyte levels are out of balance due to dehydration, taking certain medications or a diet high in sodium, talk to your doctor. Likewise, hyponatremia, or low blood sodium, can occur with excessive fluid intake and can be dangerous.

Drink more water

Hydration is extremely important. Drinking enough water can help your body eliminate excess sodium. According to the Centers for Disease Control and Prevention, recommendations for daily fluid intake vary by age, sex, pregnancy, and breastfeeding status.

In other words, there is no specific recommendation on how much water adults and young people should drink each day. Strategies for getting plenty of water daily include eating water-rich foods, consuming beverages such as water, and drinking water.

Increase your potassium intake

Potassium plays an essential role in maintaining water balance. Eating foods containing potassium, such as potatoes and avocados, can help control blood pressure by reducing the effects of sodium and helping to eliminate it from the body.

The American Heart Association recommends that most women get 2,600 milligrams of potassium per day and men 3,400 milligrams per day, but most adults don’t get enough each day. Try to get potassium from food sources rather than supplements, and talk to a doctor if you have any questions.

To move

Increasing your physical activity is a great way to help your body get rid of any excess sodium. Exercise causes your body to excrete a combination of water and salt. Because of this natural process, it’s important to stay hydrated when you exercise regularly, including drinking water during your workout if needed.

If you exercise for a long time, especially in hot weather where you may sweat more, be sure to eat a little salt and drink water to quench your thirst, but don’t overdo it. not too much.

Put down the salt shaker

When preparing or eating food, try to resist the urge to add extra salt. You can reduce your sodium intake by limiting your intake of processed and packaged foods and choosing low-sodium products whenever possible. You can also use herbs and spices to add extra flavor without increasing the sodium.

In conclusion, sodium is necessary for many bodily functions, but too much of it can be problematic and cause serious health issues. If you feel bloated, bloated, or feel like you’ve eaten too much salt, try increasing your water intake, adding more potassium to your daily diet, increasing your physical activity, and to reduce the addition of salt.