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The majority of us feel conflicted about our feelings towards salt, also known as sodium. Not only does it have a wonderful flavour, but our bodies can't function correctly without sodium. On the other hand, consuming an excessive amount of sodium over a period of time can result in major health problems, such as an increased risk of cardiovascular disease and high blood pressure. If you have one of these conditions or are at risk of developing one of these conditions, your doctor will probably recommend that you cut back on the amount of salt you consume. While that’s essential, here are some things you can do to rid your body of the extra sodium that can occur when you eat a lot of foods that are high in salt.
Even though sodium, or salt, is mostly utilised as a seasoning, it actually has various additional purposes that can improve your health. To contract and relax muscles and keep our nerves functioning, sodium is essential. The body's fluid and electrolyte balance rely on it, making it a vital nutrient in and of itself.
Sodium occurs naturally in foods including milk, celery, and beets. Foods prepared in restaurants and those found in grocery stores account for the vast majority of your daily sodium intake. Foods are often salted to improve their flavour and, in some situations, to extend their shelf life. Dietary Guidelines for Americans recommend that adults consume fewer than 2,300 mg of sodium per day as part of a healthy diet plan, yet the vast majority of adults consume more than 3,400 mg of sodium daily. Excessive sodium intake has been linked to numerous health problems, including hypertension, cardiovascular disease, stroke, and others.
Here’s how to remove excess sodium from your body
Increase water intake
Drinking enough water helps flush out salt. The Centres for Disease Control and Prevention recommends different fluid intakes by age, sex, pregnancy, and nursing. In other words, there is no set amount of water that adults and children should drink every day. Foods with high water content, unsweetened tea, seltzer, and water are ways to acquire enough water every day.
Balance with potassium
Potassium maintains fluid balance. Potassium-rich meals like potatoes and avocados reduce sodium's effects and help flush it out, lowering blood pressure. Too much of a good thing may be bad. If you have concerns, consult a doctor and get your potassium through food rather than supplements.
Workout
Physical activity helps your body eliminate extra salt. Exercising burns water and salt. Because of this natural process, frequent exercise requires appropriate hydration, including drinking water throughout workouts.
Avoid processed foods
The sodium content of processed and packaged meals tends to be quite high. To effectively manage your salt intake, use fresh, healthy foods and prepare meals from home.
Avoid adding extra salt
Refrain from adding extra salt when cooking or eating. Limiting processed and packaged foods and opting for lower-sodium versions of your favourites will help you cut salt. Home cooking also provides you more control over salt. Add flavour without salt by using herbs and spices.
