How much salt is needed and how to remove excess

In addition, you can observe a decrease in cognitive abilities — it is more difficult to concentrate, you forget recently received information, you are not thinking clearly. This can also be a sign of an overabundance of sodium
With age, taste buds become dulled, which makes even over-salted food seem unsalted. Therefore, it is important for older people to monitor the amount of salt, and not rely on taste sensations.Table salt is the main supplier of sodium to the human body. This element participates in the mechanism of muscle contractions, supports acid-base and water balances. Lack of sodium is rare — the element is present in almost all food products. On the contrary, it's easy to overdo it with salt and get a shock dose of sodium. "Your Sport" tells you how much salt is needed, what symptoms appear when there is an overabundance of sodium and how to remove excess.

1. How much salt is needed per day

An adult needs 1.5 g of sodium per day. For children, the norm is 0.5 g. In a teaspoon of salt, about 2-2.5 g of sodium is more than needed per day. According to WHO recommendations, the daily dose of salt should not exceed 5 g — this is just the volume of a teaspoon.With a normal diet without over-salted delicacies, most people eat much less salt per day - 1.5-2 g. However, it is better not to over-salt or not salt food at all for people with hypertension, since an excess of sodium increases blood pressure.
Sea salt differs only in the presence of other elements - magnesium, potassium, calcium, iodine. Sodium is the same as in the cookbook.

2. How to understand that there is an overabundance of salt in the body

Even if you like to crunch pickles and add salt to almost all dishes, this does not mean that there is an obligatory overabundance of salt in the body. Do not bother counting each crystal, it is better to observe how you feel. An excess of comb is indicated by several symptoms:

-    constant thirst;
- periodic swelling of the hands, face, legs;
-    high blood pressure for no apparent reason;
-    lower back pain (in the kidney area);
-    frequent abdominal pain

3. How to remove sodium

It would seem that everything is simple: drink a lot of water and excess salt will come out with urine. However, on the contrary, sodium retains water, which causes thirst and puffiness. At the same time, a large amount of water increases the volume of blood, which in turn leads to an increase in blood pressure.

There are more effective ways to get rid of sodium:

1 Sweat well. Together with sweat, the body loses electrolytes, including sodium (salty sweat will be released). It is important to sweat well: barely released sweat will evaporate quickly, and the sweat glands will absorb sodium back. Go to the sauna or steam room. Intensive cardio training will also help, but you need to take into account the capabilities of the body and health. At the same time, in order to avoid dehydration and help sweating, do not forget to replenish the water balance, but not with mineral water or sports drinks that contain electrolytes.

2 Eat foods rich in potassium. In the human body, sodium and potassium compete with each other and form a sodium-potassium pump. The more one element, the less the other. Therefore, it is possible to make a preponderance towards potassium in order to get rid of some of the sodium. Include potatoes, bananas, avocados, spinach, peas, tomatoes, oranges, yogurt, tuna in the diet.

3 Drink diuretic tea. If you have too much salt, drink herbal tea with a diuretic effect. The composition may include birch leaves, clover, mint, nettle, cranberries, rosehip berries. The drink will help get rid of edema pretty quickly. Do not drink diuretic teas constantly, otherwise you will achieve the opposite effect — a lack of potassium and sodium. You can also eat a watermelon or an apple.

Exclude from the diet or at least reduce salty fast food - chips, crackers, burgers. Usually delicious, but unhealthy food contains an excess of salt.