Deepika Rathod
Many people have recently reported unexplained swelling in the body, especially in the legs and arms. One possible cause is an imbalance of sodium, an essential mineral that helps maintain fluid balance, regulate blood pressure, and support nerve function.
It is naturally present in many foods such as dairy products, meats, and vegetables, and is frequently added to processed foods to enhance flavour and extend shelf life. While sodium is vital for the body to function properly, excessive intake can lead to significant health issues.
Too much sodium in the diet can cause high blood pressure, increasing the risk of heart disease, stroke, and kidney damage. When we consume excessive sodium, the body retains more water to dilute and flush out the excess, which can lead to bloating, puffiness, and even weight gain. High sodium levels in the bloodstream draw water out of the body’s cells and into the blood vessels, increasing overall water volume and resulting in swelling and bloating.
The body attempts to regulate sodium and water levels through a hormonal system known as the renin angiotensin aldosterone system (RAAS). In response to elevated sodium levels, the kidneys release more of the hormone aldosterone, which signals the body to retain both sodium and water, further contributing to fluid retention. This contributes to swelling and can trigger excessive thirst. For people with kidney disease, this places additional strain on already weakened organs.
How much sodium is too much?
To avoid the harmful effects of excessive sodium, health experts recommend limiting intake to no more than 2,300 milligrams per day, and even less for those with high blood pressure or kidney disease.
It’s important to note that most of the sodium we consume does not come from the salt shaker, but from processed and packaged foods. Products like canned soups, frozen meals, instant noodles, and sauces often contain high sodium levels. To reduce sodium intake, it’s essential to read food labels and opt for low-sodium or no-salt-added versions whenever possible.
Tips to reduce sodium intake
* Season smart: Avoid table salt and seasonings with ‘salt’ in the name. Instead, use a mix of regular and Himalayan pink salt or rock salt sparingly. Herbs, spices, garlic, lemon, and vinegar can add flavour without increasing sodium.
* Avoid salty snacks: Steer clear of chips, salted nuts, processed cheese, and cured or canned meats and fish.
* Eat fresh and cook at home: Most hidden sodium comes from restaurant meals, fast food and takeout. Preparing food at home using fresh ingredients allows for better control over sodium content.
(The writer is a chief nutrition officer (CNO) and lifestyle expert with Luke Coutinho Holistic Healing Systems (LCHHS))
