High salt intake can mess up your weight and visceral fat loss diet program. Although you need a certain amount of salt included in your basic diet to help your body function properly, but as we all know, too much of anything can be bad for your health and body shape! A new study shows that a 1 gram per day increase in salt intake may increase both children and adults’ risk of obesity. Too much salt can cause high blood pressure, stroke, heart disease and obesity. The research has clearly shown a direct link between salt intake and obesity, independent of total energy intake and sugar sweetened beverage consumption. Reasons for the new finding are still unclear, but thought to be related to changes in body fat metabolism.
The higher intake of salt has been associated with the escalating obesity epidemic in the US and the UK, which is usually a diet related issue. A high salt diet is one of the major causes of overeating, high levels of inflammation, and a raised blood pressure. You know very well where overeating usually ends up – a big bulging belly!
Among other things, it causes you to retain an excess amount of water in your body. Our world is so filled with pre-packaged processed food, practically loaded with high levels of sodium. Fast foods are also high in sodium and fats. There are times you may eat something, and the amount of sodium it contains can be quite a shock for you.
Just to let you know, over time people develop a higher tolerance level to salt, and so it is very possible that you won’t even realize how much salt you are actually eating and consuming. And you wonder why you are growing fatter every day!
Check your taste buds. It may be a cause of a high salt intake. Over time, too much salt can damage the heart, aorta, and kidneys without even increasing the blood pressure level, and that it may be bad for the bones too. Adequate sodium is tremendously important to health.
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The commercial refined salt is a harmful source of sodium that the body cannot readily use. Refined salt is not only stripped of all its minerals besides sodium and chloride, but it is also heated at such high temperatures that its chemical structure changes. In addition, it is chemically cleaned and bleached and treated with anticaking agents, which prevent salt from mixing with water in the salt container.
Unfortunately, it does the same inside your body. The refined salt does not dissolve and combine with the water and fluids present in our system. In fact, it builds up in the body and leaves deposits in the organs and tissues, which can cause severe health problems later.
It increases your risks of obesity and cancer. It can make you more thirsty, which may result in an excessive consumption of sugar sweetened beverage. If you can relate to excessive consumption of processed foods and fast foods with drinking cold colas, that is the link between salt and obesity.
Higher salt intake is your gateway to developing fat and cancer. What is the problem with excessive salt consumption? Even though we require a certain amount of sodium, definitely more is not better.
In cross-cultural studies, researchers found that populations with high salt consumption, about 3 to 5 teaspoons a day per person, have hypertension in epidemic proportions. Meanwhile, studies in cultures with low salt intake, less than 1 teaspoon daily per person, hypertension hardly exists.
Your salt intake influences your total fluid and sugary soft drink consumption. A 1 gram per day increase in salt intake is associated with more than 25% increase in risk of obesity for both children and adults. http://www.actiononsalt.org.uk/news/Salt%20in%20the%20news/2015/162393.html
The study about high salt intake published in the Hypertension Journal in 2015, has shown that a high salt intake can potentially increase the risk of obesity regardless of age. British scientists found that every extra gram of salt that a person eats each day increases the risk of obesity by 25%.
Surprisingly, even when they took into account the total amount of food that individuals ate, the salt still seemed to be a major factor in a person’s weight. This study is the first to link salt directly to obesity.
The results showed that salt intake in urine was higher in people who were overweight or obese, with an extra gram of salt a day leading to a more than 20% increase in the chance of being heavy.
Our present environment
The food people eat now is the biggest cause of ill health through its high salt, fat and sugar content added by the food industry. The increasing intakes of sodium or salt has obligatorily produced a progressive increase in thirst.
Processed foods, such as luncheon meats, canned soups, and canned vegetables, not to mention salted snack foods, contain high amounts of salt. Almost two thirds of the salt an average person consumes in a one day comes from processed foods. Many items from fast food restaurants are also high in salt.
Next to sugar, the salt is the most common food additive. The progressive increase in the average intake of sale explains the observed concomitant increase in the intake of calories.
A high sodium intake is also associated with a short leukocyte telomere length in overweight and obese adolescents. This is because obesity is recognized as a state of increased oxidative stress and inflammation.
The sea salt alkalinizes the body, while the table salt creates acids. Creating a salt that is more than 95% sodium chloride, makes it well able to acidify the body. It means, it lacks the natural elements that would normally neutralize the acids that the sodium chloride creates.
The sea salt remains in its original crystalline form that enables it to mix with fluids in your body after consumption. The sea salt also contains many trace minerals important in neutralizing acids.
If you are a lover of junk food and eat it regularly, you probably have too much salt in your system already, and not of the good kind. The more sodium you consume, the more water your body retains. The extra fluid raises your blood pressure.
Chances are, you are salt sensitive if you already have a high blood pressure. In the olden days, old people were not given salt to eat, because they believed that salt brought the onset of old age. Their food was spiced with herbs and spices in such a manner they won’t miss the absence of salt much.
Research has shown that as humans and animals age, they are less able to regulate sodium and water retention, urine concentration and thirst compared to their younger counterparts. Age significantly impaired the ability of rats to get rid of excess sodium when exposed to a high salt diet.
An in vivo study has shown that high salt promotes cell senescence and aging, retards growth and markedly decreases the life span of C. elegans, an ideal model system to study aging. Sea salt can restore your skin, support your general health, and can fight aging.
Studies have should that sea salt can reduce the appearance of wrinkles and leave the skin looking and feeling smooth, soft and young. The sea salt is highly alkalizing, and can help rid the body of harmful toxins and acids.
An acidic body can cause premature aging and diseases. If you indulge in processed, salty foods and high sugar foods, and are also overweight, then you are at a serious risk of aging faster. According to several studies about the telomeres, an intake of high sodium foods may result in a negative effect of the length of telomeres.
There are several other factors that were associated with the shortening of telomeres, such as smoking, aging, physical inactivity, high level of body fat and many more. These days, youngsters are indulging in too many processed foods loaded with sodium, which contains not only table salt, but added preservatives too.
Only processed meat, not other diet features including red meat, showed an expected inverse association with telomere length. Processed meat is generally high in sodium, thus it is possible that sodium may have a role in this process.
Studies found people with lower sodium intake in their diet have longer telomeres than people with high sodium in their food. Every time a cell divides, the telomeres get shorter and there’ll be a time these cells stop dividing and eventually die.
This suggests that a high sodium intake may promote leukocyte turnover, leading to an accelerated aging in overweight and obese individuals. An increased inflammation and oxidative stress are the two most common pathways shared by both obesity and high salt intake.
A high salt diet has been shown to trigger T-cell differentiation, promote tissue inflammation and exacerbate autoimmune disease in mice. A high salt condition also increased reactive oxygen species, resulting in oxidation of proteins.
Salt induces weight gain
The more processed food you eat, the more salt you consume, the fatter you are. Excess salt negatively affects the insulin hormone that transport sugar out of the blood into the muscles and tissues.
Too much salt could prevent the insulin from functioning properly. The sugar buildup can be very damaging to your health. The insulin is supposed to make the fat burning oxygen flow to the cells and melt fat. http://www.foodnavigator.com/Science/Is-salt-linked-to-obesity-Study-links-adolescent-salt-intake-to-obesity-and-inflammation
Insulin regulates how the body uses and stores glucose and fat. Most cells of the human body rely on insulin for energy. Insulin inhibits the production of ketone bodies and the breakdown of the lipids, proteins, and glycogen.
The insulin tightly controls the rate of glucose production to match the rate of use by the cells. However, the effect of salt on insulin sensitivity may differ according to gender and degree and of salt sensitivity.
A raised blood pressure after a high salt intake is referred to as salt sensitivity, where a greater blood pressure increase over time has been found in salt sensitive compared with salt resistant subjects.
Sometimes you wonder why. You eat right. You exercise, but still your scale won’t budge! You could be unknowingly sabotaging your efforts by eating salt that is guaranteed to plug you up, bloat you out, and pack on the pounds.
In fact, if you drop the salt, you will drop at least one size in just four weeks. Don’t drop it of course, you need a bit of everything here and there. Just make sure you don’t take in excessive salt.
In addition to weight gain, too much sodium can take a toll on your appearance, including causing a puffy, tired looking face. The retention of extra water and fluid leads to major bloating. Even if you are skinny, you will still look bloated and puffy from all the excess fluid.
6 Reasons to Drop the Salt
- Salt increases the number of fat cells in your body
- It makes the fat cells you have fatter
- Salt prevents your metabolism from burning fat as it should
- It increases insulin resistance
- It makes you hungrier and thirstier
- Salt makes it more difficult for fat-burning oxygen to blast the fat in your fat stores
By the way, when I say drop, it means dropping the level of salt intake. Not really totally eliminating. We do not eliminate. We just manage the balance.
Salt is not the same thing as sodium. Salt contains sodium and chloride. However, to simplify, we use the terms “salt” and “sodium” interchangeably since most people need to reduce sodium, and the best way to do it is to cut back on salt.
Salt has the amazing ability to retain water. The water retention leads to bloating. It could make you increase your weight by 2 to 3 pounds in a day.
A high salt diet causes your fat cells to become denser. This is not good if you want to lose weight. Okay, let’s make your imagination run more.
The excess salt could ruin your anti aging skin care efforts and definitely, your weight and visceral fat loss program. In short, your beauty could get highly affected. When you bloat, you look like you had a hangover.
Another scary thought you get when you have excess salt, is that you damage your cells. Do you know what a damaged cell means? This means you won’t look good as you usually do because injured cells could lead to damage on the outside.
Too many salty and processed food increase body inflammation. This results in an irritated skin, puffy bags under the eyes, and the development of serious degenerative diseases.
Let us count the ways your love of salt fills you.
- Water retention
- Damaged cells
- Cardiovascular disease
- Oxygen can’t get into the cells
- Excessive thirst
- High blood pressure
Salt and electrolytes
To function properly, your body relies heavily on the electrolytes. The kidneys will find it difficult to get rid of the salt and create electrolyte imbalances, bloating, and high blood pressure.
An electrolyte imbalance can cause severe cramping or muscle weakness. To make it worse, you gain and accumulate weight around the abdominal area.
Electrolytes are responsible for maintaining the balance of fluids between the intracellular (inside the cell) and the extracellular outside the cell) environments. This balance is critically important for things like hydration, nerve impulses, muscle function, and pH level. Salt is one of the major electrolytes that controls and maintains your muscle and nerve function.
Here’s a closer look at the 7 major electrolytes:
- Sodium (Na+)
- Chloride (Cl-)
- Potassium (K+)
- Magnesium (Mg++)
- Calcium (Ca++)
- Phosphate (HPO4–)
- Bicarbonate (HCO3-)
Signs and Symptoms of an Electrolyte Imbalance
Because electrolytes have so many different roles within the body, an imbalance normally causes noticeable changes in how you feel pretty quickly. Depending on the type of electrolyte imbalance you experience, a number of symptoms can occur including:
- Muscle aches, spasms, twitches and weakness
- Frequent headaches
- Feeling very thirsty
- Heart palpitations or irregular heartbeats
- Digestive issues like cramps, constipation or diarrhea
- Confusion and trouble concentrating
- Bone disorders
- Joint pain
- Blood pressure changes
- Changes in appetite or body weight
- Fatigue (including chronic fatigue syndrome)
- Numbness and pain in joints
- Dizziness, especially when standing up suddenly
Electrolytes make sure that specific bodily functions run at optimal levels. Too few electrolytes will cause the body to cramp. Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on the adequate electrolyte levels.
Getting cramps is the body’s simple way of saying you need to refuel because I am dehydrated. The concentration of electrolytes in the body is controlled by a variety of hormones, most of which are manufactured in the kidney and the adrenal glands. Keeping a balanced electrolyte concentration would include stimulating the thirst mechanism when the body gets dehydrated.
Bad habits transform to kidney failure
Salt consists of sodium and chloride. When you consume too much salt, the oxygen cannot get into your cells.
When you trigger an excessive buildup of fluid (fluid retention) by eating too much salty food, your kidney may not be able to filter the excess fluid from your bloodstream. This may also potentially clog up the blood vessel.
Eating too much salt is a major culprit in clogging your pipes. An increase of blood volume is an aftermath of the water retention.
A gram of salt can result in an extra 2 pounds of water weight. The best way to achieve a slimmer waist is to cut back on salt.
A high salt intake increases the amount of protein in the urine, leading to the decline of kidney functioning. When you take high levels of salt, you increase the rate of deterioration of your renal function.
A high salt diet has been associated with renal stones. A high salt diet increases the risk of forming more stones.
You may need to make changes to your diet if you have kidney stones. When your kidney does not work properly, you will develop a fluid buildup resulting in a swelling hands, feet, and face.
Reducing the amount of salt you eat may make food taste bland at first, but after about 6 to 8 weeks, your taste buds will adjust to it.
You can eat fewer processed food and use less salt in cooking. Eat less of ready made, tinned, packet or instant soups.
Eat less of salted snacks and smoked fish. Try cooking fresh food as often as possible, rather using ready made or convenience foods or sauces.
Recently, one study emphasized the importance of salt intake in the progression of a chronic kidney disease that is independent of blood pressure. The regulation of salt excretion is closely related to the regulation of body water, because salt is the dominant dissolved substance in the extracellular fluid.
What happens if you have a saliva that is loaded with salt?
The saliva is produced and secreted by the salivary gland. The most efficient way to stimulate it is by chewing, because it causes the muscles in the mouth to compress the salivary gland and thus helps release the saliva.
The taste and the consistency of foods that you eat also affects how the saliva is being produced by the salivary gland. Salt helps prevent excess saliva production.
Saliva that is flowing out of the mouth during sleep may indicate salt deficiency. As salt has expertly flavored your food, it also has maligned and put your health at risk. This is the very reason that experts are promoting to take as little of it as possible.
Evidence of its harm could be seen with the kind of harm modern living has brought to the present generation. Salty foods aid digestion and have the ability to increase body heat.
Many skin disorders are caused when the kidneys can’t function properly due to overwork. People who are overly emotional should watch their intake of salty foods closely.
The Kuna tribe in Panama and the Yanomami tribe of the Amazon forest have very low sodium intake and demonstrate very low blood pressure. A reduction of salt or sodium could reduce the blood pressure and risk of stroke and heart attack.
Salt blocks the salivary gland
A stone can be formed from the salts that are in the saliva. The stone formation is caused by drugs that decrease the saliva production or when a person is dehydrated.
People suffering from gout are more likely to form stones. The stones have every capacity to block the duct tube, which carries the saliva to the mouth.
Blockage causes swelling and may become infected with bacteria. In case you forget, in developing a healthy diet meal plan, you need to remember that in a day, you are only recommended to consume a maximum of 1 teaspoon salt.
Although it is possible to have obstruction with no infection, the obstruction of the salivary flow can cause infection because it is not able to flush out the germs.
Salt and cancer
Virtually, all degenerative diseases are associated with excess acidity. As observed during the Gerson study, cancer patients tend to show an excess of sodium.
The pH of your saliva reflects the alkaline condition of the body and not the urine test. A diet based on fruits and vegetables, nuts and seeds, with a small amount of dairy, would give a better balanced of the alkaline minerals.
In one study published in the journal Infection and Immunity, the researchers suggest that a high salt diet can increase the rate of cancer risk. There were also noted high significant high levels of gastric inflammation among people on a high salt diet. This finding has been found very relevant to the development of many types of cancer.
How much is enough?
According to the Institute of Medicine, the adequate intake of sodium for people 19 to 50 years old is 1,500 mg (3.8 grams of salt) per day. This is just enough to replace what you lost from your sweat, tears, and other bodily processes.
However, the American Heart Association, the USDA, and the 2005 Dietary Guidelines for Americans recommended 2,300 mg of sodium (5 grams of salt) per day.
The human body is not biologically designed to handle as much salt that modern living made you consume.
Salt + fat + sugar = weight gain
The combination of fat, sugar, and salt can lead to weight gain. I think I have just given the perfect description of fast food.
Your favorite food is making you fat, yet you still find it difficult to resist and change your eating habit. How did these food giants hook us up into fast food addicts? Of course, it is not purely because of convenience.
By concentrating fat, salt, and sugar into their products, these food giants successfully altered meal into a calorie densed diet. There is no doubt they make food compelling. They make you drool and crave for more.
When you eat highly palatable food, the experience is highly rewarding. Rewarding foods tend to be reinforcing. They make us want for more.
Scientifically, the combination of sugar and fat has been proven strong instrumental reinforcer. If the circumstances around eating a rewarding food are pleasant, you tend to store them in your memory and remember the emotional experience.
The experience is quite stimulating it made people work harder just to eat foods high in sugar and salt. Let us be practical. Do you think that the food industry would not employ experts to get the desirable mix of attributes?
The flavorist always consider mouthfeel, which gauges the important properties of food and how the flavor is being perceived. This explains why many people are getting fatter.
Higher sugar, fat, and salt could make you want to eat more. Highly palatable food has the capacity to stimulate your appetite.
Excess food intake can trigger changes in the brain. It creates a neurochemical dependency that increases the likelihood of making it habitual due to its positive reinforcement conditioning.
The consumption of foods high in fat, salt, or sugar results in neural responses and perhaps neural adaptations that reinforce the intake of those foods, leading to a dysfunctional consumption pattern.
Why balance your salt intake?
In 1991, one study recommended an intake of 1 and ½ teaspoons of salt per day. Anything less triggers a cascade of hormones to recuperate sodium from the waste stream, thus making the human body vulnerable to kidney and heart disease problems. What you decide is up to you, but you very well know that anything less and anything excessive can be harmful to your health.
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Spencer, B. (2015). Eating too much salt may raise the risk of obesity: Every extra gram can increase the chance of putting on weight by 25%. Daily Mail UK.
There are a lot of ways consuming too much salt, especially table salt, can harm you. A study in The New England Journal of Medicine found an estimated 1.65 million deaths linked to high sodium consumption each year. In fact, in the United States alone, about 10% of all heart related deaths are linked to too much sodium. But those are not the thing, you get fat and consuming much of it interferes with your weight and visceral fat loss efforts. Besides, developing those diseases can make you age fast. Do you want to stay fit and slim? Then reduce your table salt consumption.