10 Habits That Are Ruining Your Sleep (and How to Fix Them), What These 6 Common Food Cravings Are Trying to Tell You, Sleep: Evening intake of alcohol, caffeine, and nicotine: night-to-night associations with sleep duration and continuity among African Americans in the Jackson Heart Sleep Study, National Sleep Foundation: Food and Drink That Promote a Good Night's Sleep., National Sleep Foundation: The Ideal Temperature for Sleep.. If you're just feeling "snacky," chew sugar-free gum or suck on sugar-free hard candy. Here are some examples of high sodium foods: Unless youre preparing your meals from scratch using real, unprocessed foods its likely youre getting much more sodium than you need, Dr. That's because, in addition to energizing caffeine, chocolate especially dark chocolate also contains large amounts of theobromine, which is a stimulant too, says Dr. Bazil. How much salt you should have each day The American Heart Association recommends a maximum of 2300 mg of sodium per day (one teaspoon of salt contains about 2300 mg of sodium) but lower is always better. The link between sodium and blood pressure is fairly well known. And overeating at night can disrupt sleep, increasing your appetite the next day. This article reviews the 10 most common saturated. Salt is made up of around 40% sodium and 60% chloride. With too much salt in your bloodstream you may not sleep well that night and feel tired or groggy the next day.. Foods that promote relaxation contain carbohydrates and protein, says the National Sleep Foundation. Drugs & Vitamins . That said, not everyone may experience these effects. Learn about the telltale signs of too much salt in your body, and how you can keep your sodium levels in check. We do not endorse non-Cleveland Clinic products or services. Protein bars offer a convenient way to boost your protein intake throughout the day. American Council on Exercise: Diet Myths Debunked, Harvard University: Twelve Simple Tips to Improve Your Sleep. We explain why, plus additional benefits. What to Eat Instead: Need an ice cream substitute? Acid reflux occurs when the sphincter at the bottom end of the esophagus doesn't constrict properly, allowing stomach acids to rise -- you experience this process as heartburn. However, experts believe that salt-rich diets may make a person more vulnerable to stomach cancer by causing ulcers or inflammation of the stomach lining (14). Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Hypernatremia can cause water to leach out of your cells and into your blood, in an attempt to dilute the excess sodium. Examples of heart disease include atherosclerosis or heart failure, or if youve had a heart attack or stroke. Cooking Light is part of the Allrecipes Food Group. Dunk your teabag quickly into a cup of hot water, then dump it out and make a second cup using that same tea bag. For instance, research suggests that people who are salt resistant may not experience a rise in blood pressure after salt-rich meals (3, 4). You Feel Weak. If you have a difficult time falling asleep or staying asleep, pay attention to your eating habits before reaching for the sleeping pills. Not only will your tummy have a tough time digesting the fat, but the added sugar may even give you a burst of energy, says Dr. Bazil. Copyright 2022 Leaf Group Ltd., all rights reserved. It helps your body retain water, so extra fluid builds up. Aging and obesity may also amplify the blood pressure-raising effects of high salt diets (3, 5). This article explores how iodized salt affects your health and if you should. This article discusses what happens in your body if you eat too much salt in a single meal or day and compares this to the long-term effects of a salt-rich diet. Most Americans, including older adults, consume too much saltor more accurately, sodium than they should. But sodium is only half the problem. For a more satisfying option, have a protein-rich food, such as cottage cheese, with a fiber-rich carbohydrate source, such as a small serving of whole-grain crackers. If you are experiencing serious medical symptoms, please see the In other words, a super heavy, fatty meal may result in a great deal of digestive discomfort that makes it tough to dial down when you hit the sheets, says Dr. Bazil. Spicy foods like zesty salsa can also cause heartburn and stomach discomfort that can keep you awake, says Dr. Bazil. It found that people who decreased their carbohydrate consumption and increased their salt intake had fewer migraines. The best thing you can do is listen to your body.". When my patients calculate their sodium for a few days theyre usually surprised by how much higher it is than they expected, Dr. Nutritious examples include whole-grain toast with lean turkey or peanut butter and low-fat yogurt with fruit. That's because carbohydrates raise insulin levels, which results in an increase of amino acids that are necessary to produce sleep neurotransmitters like serotonin, says Dr. Bazil. Share this on WhatsAppSpread the love Salt is an essential part of our diet. The resulting increase in fluid intake can cause you to urinate more than usual. Go for a low-salt twist on this healthy snack, like this recipe for Grecian Popcorn. Too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. Increased blood volume means that your heart has to work extra hard over time, this could lead to high blood pressure, heart attack, and stroke. The salt that we do eat helps relax and contract muscles, lends a hand with nerve impulses, and balances the minerals and water we take in. Potassium helps regulate critical body functions, and a potassium-rich diet is linked to health benefits. Salt has a bad reputation, but some evidence shows it may not have much impact on heart disease. Yet, despite its essential functions, ingesting too much salt can have unpleasant effects, both in the short and long term. Still, it does appear that the more sodium you take in, the more you . A 2021 paper also found a relationship . You can calculate your sodium intake for the day using one of the many free apps available or tally your intake on your own.. Advertising on our site helps support our mission. See the 10 protein bars our dietitians and taste-testers deemed. The mechanism behind salts effect on stomach cancer isnt fully understood. Obesity and aging are also though to amplify the blood pressure-raising effects of salt-rich diets (3). 95 percent of the sodium you eat is absorbed into your body even if you don't frequently overdo it on the salt, it still has the potential for negative impact. Thats equivalent to around 25 grams of salt (25). Currently transitioning to a research career in oncolytic virology, she has won awards for her work related to genomics, proteomics, and biotechnology. If left untreated, this fluid shift can result in confusion, seizures, coma, and even death (2, 7). Policy. Research suggests that the average individual currently consumes around 912 grams of salt per day, with processed foods being the highest contributor (1, 3). Spanish researchers found that triathletes supplementing with salt-laced water finished a medium-distance race 26 minutes faster than a control group and a more recent randomized, double blind . Foods like bananas, white beans, leafy greens, and potatoes are all great sources of potassium. Although there are lots of short-term effects to watch out for, there are also long-term effects of eating too much salt. #3. Salt is an essential part of our diet. Cooking Light's Nutrition Director, BrierleyHorton, MS, RD, says, "Overdoing it on sodium can easily happen when you're consuming prepackaged foods or eating out at restaurants, especially if you have a salt sensitivity. Salt is an essential part of our diet. This happens because your kidneys wish to maintain a specific sodium-to-water ratio in your body. Here's a review of potassium and what it, There are many different types of saturated fats and not all of them have the same health effects. Eating too much salt at once, either in a single meal or over a day, can have a few short-term consequences. Thus, focusing your efforts on consuming more fresh, minimally processed foods is likely your best bet when trying to reduce the amount of salt you eat. While experts say eating before bed doesn't play a major role in weight-gain, that pre-slumber snack could disturb your sleep. Why It's Not a Good Idea: This popular pairing can be a lethal combo for sleep. Salt water gargles are touted as an effective and easy home remedy for a sore throat. These differing study results may be explained by differences in study design, methods used to estimate sodium intake, and participant factors, such as weight, salt sensitivity, and the other health issues participants may be facing (3, 16). Finally, you may try to reduce the amount of salt you consume in other meals. What Are the Benefits of a Salt Water Gargle? Just because food doesnt taste salty doesnt mean its low in sodium awareness of this is key because keeping your intake in check is the best means of prevention., Get in the habit of checking the nutrition label for sodium content on all foods, beverages, and condiments. It's the time of day you get to relax, and many people reach for a favorite snack to enhance the simple pleasure of doing nothing. According to the FDA, however, most of us are consuming well over thatat an average of 3400 mg of sodium per daydoubling our recommendeddaily sodiumintake. The issue? Read more: What These 6 Common Food Cravings Are Trying to Tell You. Youve heard time and time again that too much salt is bad. For instance, two large reviews report that a reduction in salt intake of 4.4 grams per day may lower systolic and diastolic blood pressure (the top and bottom numbers of a reading) by up to 4.18 mm Hg and 2.06 mm Hg respectively (8, 9). As discussed in the previous section, consuming too much salt causes your body to retain fluid. Heres why. Short-term effects of eating too much salt Eating too much salt at once, either in a single meal or over a day, can have a few short-term consequences. Signs can range from restless sleep, to waking up often at night, to not feeling rested in the morning. It is important to note that the human body requires a small amount of salt to conduct nerve impulses, contract and relax muscles, and maintain the proper But theres also a direct link between higher daily salt intake and how much sleep you get each night. Fruit, five a day, is recommended, but it's also how and when we should eat. Here, Carl Bazil, MD, PhD, director of Columbia University's Sleep Disorders Center, explains how some of your favorite comfort foods (and beverages) can disrupt your zzzs, plus what sleep-inducing snacks to eat instead. Many people have it for years without knowing it. Fatal salt overdoses are rare, as they require people to consume amounts of salt nearing 0.20.5 grams per pound (0.51 gram per kg) of body weight. For optimal health, you should aim for 1500 mg of sodium. Eating processed meat is linked to increased risk of several diseases, including cancer. One slice of cheese pizza can contain about 500-600 mg of sodium so with three slices youre getting more than the optimal daily amount of 1500 mg in just one meal. If you're hungry or restless before bed, go with a healthy option, such as oatmeal or a banana with almond butter. If you have gastroesophageal reflux disease (GERD), a condition marked by frequent acid reflux, the American Academy of Otolaryngology recommends avoiding food for three hours before bed to allow digestion to get under way before you lie down. Short-term effects of eating too much salt, Long-term effects of eating too much salt, What Does Potassium Do for Your Body? It can also cause calcium losses, some of which may be pulled from the bone. Eating more calories than you burn makes you gain weight, whether you eat them early or late. So it's unclear from the current study whether cutting your salt intake if you're already in the normal range would help. Our body needs only a small amount of sodium. It is a seasoning that can flavour food and act as a preservative. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), high blood pressure, heart attack, and stroke. In turn, these changes may result in a higher risk of heart disease and premature death (3, 15, 16, 17, 18). Diets rich in potassium may help counter some of the ill effects of sodium-rich diets. So if you're noticing swelling or bloating it could be a sure sign of too much salt in your diet. However, more research is needed to determine if these effects apply equally to everyone. While its possible that eating too much salt doesnt increase the risk of heart disease or premature death for everyone, more studies are needed before strong conclusions can be made. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Or try making your own, lower-sugar version of the frozen treat, like this Strawberry Basil Ice Cream. These two increases are linked to extra brain activity during REM sleep. Before you reach for that late-night snack, pump the brakes. But the average American takes in about 3,400. Packed with both citric and malic acid, tomatoes and other high-acid foods can cause acid reflux. Plus, since your kidneys are always helping balance the amount of sodium in your body, they don't last long. This may result in a temporary rise in blood pressure (1). The first rule of late-night feeding: don't eat too much. Healthline Media does not provide medical advice, diagnosis, or treatment. Is this an emergency? Copyright 2022 Meredith Corporation. To compensate for a high salt meal, try drinking more water, eating potassium-rich foods, and reducing your salt intake at other meals. If you feel hungry late at night, but have eaten enough, eat a low-calorie, sugar-free snack such as gelatin or baby carrots. You overdid it on the sodium at dinner, and now you're feeling awful. Try some tart cherry juice. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. What to Drink Instead: Moral of the story? To do so, they hold on to extra water to compensate for the extra sodium you ate. It might raise your chances of things like enlarged heart muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke. There is also a popular belief that nocturnal eating can cause nightmares. Some studies suggest that high salt intakes cause a rise in blood pressure and a stiffening of blood vessels and arteries. First, you may notice that you feel more bloated or puffy than usual. After some late-night Googling (which is rarely a good idea, but in this case it actually helped), I found out that my body was probably reacting to the excess salt from my meal. Why It's Not a Good Idea: On top of high-fat cheese, which can bloat you and interfere with a sound slumber, the tomato sauce in pizza isn't doing you any favors in the sleep department either. Although there are lots of short-term effects to watch out for, there are also long-term effects of eating too much salt. But did you know sodium can also affect your sleep? If you eat late at night to avoid having low blood sugar in the morning, talk to your doctor about adjusting your medication to avoid this situation. Foods rich in complex carbs, like the oats in granola, can help make you drowsy. These variables may explain why salt-rich diets dont automatically result in a rise in blood pressure for everyone. Picking a Winner in 7 Food Fights. Why It's Not a Good Idea: That late-night diner run may seem like a good idea now, but a greasy plate of french fries could leave you wide-eyed into the wee hours of the morning. Eating too much salt in the long term may raise your blood pressure and increase your risk of stomach cancer. A night of tossing and turning in your bed isn . Plus, spicy snacks may raise your core body temperature, and being too warm isn't ideal for a restful slumber, per the National Sleep Foundation. Cold cuts and other processed meats such as hotdogs, sausage, and salami. Eating a salty meal can also cause you to have a dry mouth or feel very thirsty. Drinking lots of water helps flush sodium from your kidneys; staying hydrated will also help you feel less bloated. Why do people get fat, or even obese? Offers may be subject to change without notice. Bloating -- when your stomach feels swollen or tight -- is one of the most common short-term effects of having too much salt. A 2015 study followed 650 people with migraines over a period of six months. If your last meal was hours ago, hunger pangs may keep you awake. Darling says. Try baked sweet potato fries instead. By the time you recline for the night, most of the acid activity should have died down and you should experience fewer symptoms. Angela Brady has been writing since 1997. The biggest myth surrounding nighttime eating is that eating too close to bedtime makes you gain weight. I usuallyhave no problems winding down at night, so I thought it was odd that my heart was racing, my body felt swollen, and I couldn't fall asleep a few hours after dinner. This article explores the health effects of processed meat. There are a few ways in which you can help your body compensate for a high salt meal. Thats why in order to maintain healthy blood pressure its important to take a look at how much sodium youre consuming, Dr. So, even though you might fall asleep with no problem, you're likely to find yourself tossing and turning a few hours later. Generally we eat either too much or intake the wrong balance of foods that our body needs. Processed snack foods like potato chips, tortilla chips, popcorn and pretzels. Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, Everything You Need to Know About High Blood Pressure (Hypertension), 10 of the Best Protein Bars to Fuel Your Day, According to Testers and Dietitians, Pepsi Milk: What Health Experts Think Of the Dirty Soda Viral Drink. Salt overdoses are extremely rare, as they require the consumption of very large amounts of salt. However, others suggest that high salt diets have no effects on heart health or longevity and that low salt diets may actually increase the risk of heart disease and death (20, 21, 22, 23, 24). Having high blood pressure over time results in hypertension and increases yourrisk of heart disease. On the other hand, going to bed immediately after a big meal can interrupt sleep as well -- the bloated feeling may keep you from falling asleep, and digestive upsets can wake you up later in the night. You can alsocheck your blood pressureat home with advice from your doctor. The American Heart Association recommends a maximum of 2300 mg of sodium per day (one teaspoon of salt contains about 2300 mg of sodium) but lower is always better. August 16, 2017. In the short term, it may cause bloating, severe thirst, and a temporary rise in blood pressure. Follow this with a plain water rinse to clean out any remaining salt or soda. Nix the nightcap. Darling says. Potassium helps counteract sodium. Mix well until salt dissolves. It is a seasoning that can flavour food and act as a preservative. That's because high-fat foods take longer to digest, and they can also cause gas, heartburn and indigestion. But you may be surprised to learn that a diet high in salty snacks and meals also could be robbing you of restful sleep. This is equivalent to 3.85.8 grams of salt each day, or 2/31 teaspoon (26, 27, 28). "Alcohol may make you feel relaxed, but, as it clears your bloodstream, it has an alerting effect," says Dr. Bazil. While eating a healthy, balanced snack before bed can actually improve your sleep capabilities and overall wellness, eating too much or certain foods before bed can pose problems. A group of researchers from Nagasaki University, led by Dr Matsuo Tomohiro, has studied salt intake in a group of 321 men and women who had a high salt intake and had problems sleeping --. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. By allowing the three-hour time span between food and bed, you give your stomach time to get on with its work and settle down. Indulging nighttime cravings can do more than expand your waistline your sleep might suffer, too. Together with chloride, it also helps your body maintain proper water and mineral balance (1, 2). All Rights Reserved. of signs you need emergency medical attention or call 911. The result? If you eat too much salt before bed, it can lead to disturbances in your sleep. What to Eat Instead: When you find yourself pining for pizza before bed, spread some cottage cheese on top of whole wheat crackers instead. Soda and Salt Mouth Rinse. Eating a meal thats high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention. Why It's Not a Good Idea: High in fat and sugar, ice cream is a less-than-ideal late-night craving. It turns out in three pieces of hot chicken, there's over 3,000 mg of sodium well overthehealth target of 2,300 mg per day and I wasn'teven counting the fries I had. It's about 40% sodium and 60% chloride. The latest dirty soda drink is trending on TikTok, but it may be even unhealthier than you think. If you are experiencing serious medical symptoms, seek emergency treatment immediately. In this case, a modest-size, filling snack, such as fiber-rich cereal with milk, before bed, may help you sleep better. Can Eating 30 Grams of Protein Each Morning Help You Lose Weight? Advertising on our site helps support our mission. Snacking on a few squares of chocolate at night may be stunting your sleep. 2005-2022 Healthline Media a Red Ventures Company. Other studies have looked into the relationship between salt intake and migraine headaches, specifically. 1/4 teaspoon baking soda. . However, some people may experience little side effects. watered downed isotonic sports drink) may be the best during the intoxication period. Most of tea's caffeine is released early on in the steeping process, explains . DASH Diet: What Is It, Meal Plans and Recipes, Pulmonary Hypertension: How (and Why) to Embark on a Lower-Salt Lifestyle, Which Is Healthier? Guzzle a glass of milk instead, since it contains the amino acid tryptophan, which has mild sleep-enhancing properties, says Dr. Bazil. The result may be restless sleep, frequent awakenings and not feeling rested in the morning. However, those with kidney disease should monitor potassium intake and talk to their doctor.". All Rights Reserved. A study from the Center for Disease Control showed that 90 percent of Americans eat too much salt, and the averageadulthasan average daily intake of 3,592 mg. Over time, your kidneys have trouble keeping up with excess sodium, so your body holds onto water to dilute it (hence why you might feel bloated and puffy). Its commonly used to add flavor to foods or preserve them (1). Here's how to bounce back and not make the same mistake again. This would amount to 3570 grams of salt (24 tablespoons) for a person weighing 154 pounds (70 kg) (25). Pizza isn't a good late-night snack option because fatty cheese and acidic tomato sauce can cause digestive woes. A salt-rich meal can also cause a larger blood volume to flow through your blood vessels and arteries. Eating the wrong thing too close to bedtime can lead to high blood sugar in the morning, but not eating anything before bed can lead to morning hypoglycemia. That's right: Certain foods can sabotage your shut-eye. Eating too much salt can have a range of effects. However, the observed reductions were close to two times larger in individuals with high blood pressure, compared with those with blood pressure in the normal range (8, 9). Sitting up uses gravity to help keep the acid down, but lying down to sleep allows it to flow unrestricted, making symptoms worse. Do Sea Salt, Kosher Salt and Pink Salt Beat Table Salt? The meal was not exactly Cooking Light-approved, but, hey, we all have our occasional indulgences. Like oats, the complex carbs in sweet potatoes can boost the production of serotonin, which is good for sleepy time. In the long term, high salt diets may cause a rise in blood pressure and increase the risk of stomach cancer, heart disease, and premature death. Normal blood pressure is under 120/80. Spicy salsa and salty chips may keep you up at night with digestive issues. Diabetics can find themselves on the fence about snacks before bed. Here are the best ways to bounce back. The increased amount of fluid in your body can contribute to sleep disturbances that leave you feeling tired and not well rested in the morning. Spicy and fatty foods can trigger heartburn, another sleep disrupter. "I . In comparison, health authorities generally recommend people limit their sodium intake to 1,5002,300 mg per day. Signs can range from restless sleep, to waking up often at night, to not feeling rested in the morning. Still, this study doesnt clearly define what is considered high or low salt intake (12). People with health conditions like heart failure, as well as liver or kidney disease, may experience fatal effects if they routinely consume more than 10 grams of sodium per day. For optimal health, you should aim for 1500 mg of sodium. For starters, chips are salty, which can make you thirsty and may lead you to guzzle a gallon of water. Our website services, content, and products are for informational purposes only. Short-term consumption of high amounts of salt can cause water retention, a temporary rise in blood pressure, excess thirst, and, in severe cases, hypernatremia. Dr. A study from the Center for Disease Control showed that 90 percent of Americans eat too much salt, and the average adult has an average daily intake of 3,592 mg. Over time, your kidneys have trouble keeping up with excess sodium, so your body holds onto water to dilute it (hence why you might feel bloated and puffy). Its a treat and a fun night out, but the after-effects are not fun. Policy. This means you're not just sweating from heatthe heat is actually penetrating your skin. Ideally you should aim for less than 1500 mg of sodium each day to keep your blood pressure in check, she says. To dodge these risks, aim for healthy, balanced meals and snacks throughout each day. Fitness, health and wellness tips sent to you weekly. With a bursting bladder, you'll be waking up with the urge to pee during the night. To avoid acid reflux, stop eating two to three hours before bedtime. What to Eat Instead: Stick to a small handful of low-sugar granola. Sodium is a mineral essential for optimal muscle and nerve function. The result may be restless sleep, frequent awakenings and not feeling rested in the morning. On the other hand, failing to consume fluids after eating high amounts of salt may cause your bodys sodium levels to rise above a safe level, resulting in a condition known as hypernatremia (6). If you eat too much salt before bed, it can lead to disturbances in your sleep. Cooking Light may receive compensation for some links to products and services on this website. Some people may be affected by high salt intake more severely than others. Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. Its still true too much salt can increase your blood pressure and put you at risk for heart disease. Learn more. Again, just make sure you're staying hydrated. Ive experienced this firsthand after going out for pizza. As stated previously, the extra food before bed causes a boost to your body's temperature, as well as your metabolism. Anincrease of sodiumstiffens and narrows your blood vessels making your heart pump faster with more pressure to get oxygen to where your body needs it resulting in higher blood pressure. Read more: 10 Habits That Are Ruining Your Sleep (and How to Fix Them), Why It's Not a Good Idea: Bad news, chocolate lovers. Indeed, an August 2019 study published in Sleep found that consuming booze within four hours of bedtime led to fragmented zzzs. Foods that are high in lean protein contain the amino acid tryptophan, which may boost serotonin levels, according to the National Sleep Foundation. Eating too much can cause acid reflux, as can eating foods known to trigger the condition, such as chocolate, citrus fruits, fatty foods and spicy foods. High amounts of salt can result in high blood pressure. And more brain activity during REM results in more dreams (via Restonic ). Another study further suggests that people with high salt intakes may have a two times higher risk of stomach cancer than those with lower intakes. This process increases the fluid around the cells and the volume of blood in your body. this link is to an external site that may or may not meet accessibility guidelines. Too much salt can lead to . Still, more research is needed to confirm this (16, 29). She is also an authority on sustainable design, having studied, practiced and written extensively on the subject. You can also try eating foods that are rich in potassium, such as fruits, vegetables, legumes, nuts, seeds, and dairy. Eating the wrong thing too close to bedtime can lead to high blood sugar in the morning, but not eating anything before bed can lead to morning hypoglycemia. It's about 40% sodium and 60% chloride. The next sign is one that's really simple to notice but is also really effective at pinpointing if you're eating too much salt. Not a surprise considering how much sodium can be in just a few slices of pizza. Low-sugar plain yogurt with a light drizzle of honey is a good alternative. It is important to note that the human body requires a small amount of salt to conduct nerve impulses, contract and relax muscles, and [] Why It's Not a Good Idea: Like to wine-down before bed? Hypothetically if one really wants to rehydrate, a saline drip may be the best way to go as it replenishes both electrolytes and water directly into the system. But a large portion of our dietary sodium is already found in many of the foods we eat and the combination of both can add up quickly.. In fact, a recent report from the Centers for Disease Control and . High blood pressure is often associated with few or no symptoms. Several studies link a high salt diet to a higher risk of stomach cancer (10, 11, 12). As a matter of fact, for some people, "the stimulants in that delicious dark chocolate dessert may be the equivalent of an espresso before bedtime.". National Library of Medicines list We do not endorse non-Cleveland Clinic products or services. Darling recommends these simple ways to get yoursaltintake under control: The more control you have over your eating habits, by reducing your salt intake and eating more whole, unprocessed foods, the more likely you will lower your risk for heart disease and sleep better at night which will lead to feeling better every day. Read more about Wellness It is important to note that the human body requires a small amount of salt to conduct nerve impulses, contract and relax muscles, and maintain the Continue reading 9 Signs You're Eating Too Much Salt Note the serving size and make adjustments if you eat more or less than what is listed as one serving. Eating a meal thats high in sodium at dinnertime can contribute to sleep disturbances, in part due to an increase in blood pressure and fluid retention, Dr. Horton says, "Eatinghigh-potassium foods is good because they areusually whole foods that are also naturally lower in sodium. Most peoples average salt intake far exceeds health authorities current recommendations. You have successfully subscribed to our newsletter. All rights reserved. For instance, one 20-year study notes that participants who consumed less than 5.8 grams of salt per day had the lowest mortality rates, while those who consumed more than 15 grams of salt per day had the highest (19). Sleeping with your head slightly elevated also helps force the acid to fight against gravity while you sleep. When you lie down to sleep, the excess fluid in the body can settle in the upper airway. Long-Term Effects of Too Much Salt. Rinse your mouth gently, being careful not to swallow the mixture. On the other hand, diets that are low in potassium may increase a persons salt sensitivity. If you're concerned about your salt intake or think you may be sensitive to salt, it's definitely worth calling your doctor. Water retention First, you. A persons sensitivity to salt is thought to be influenced by factors like genetics and hormones. Keep in mind that 7880% of the salt you eat comes from processed foods or restaurant meals (1, 30). These options give you flavor to satisfy your cravings while having a negligible impact on your body. If the food you eat tastes bland and boring unless you douse it with salt you're probably eating too much salt. Darling says. The immediate symptoms of eating too much salt include: Increased thirst Swollen feet or hands Headache (in some cases) Rise in blood pressure These symptoms aren't particularly debilitating in the moment. Iodized salt is a kitchen staple that can help prevent iodine deficiency. Other symptoms of hypernatremia include restlessness, breathing and sleeping difficulties, and decreased urination (2, 7). Certain people run a higher risk of being sensitive to salt, including those over the age of 51, African Americans, and those with cardiovascular disease or high blood pressure. Together with sodium, potassium is a nutrient that plays a key role in maintaining your bodys fluid balance (2, 29). Theoretically then, a slightly hypertonic solution (e.g. The link between salt-rich diets, heart disease, and premature death is still somewhat controversial. If you're just feeling "snacky," chew sugar-free gum or suck . As sodium accumulates in the kidneys the body holds onto water to dilute the sodium which increases the volume of blood in the bloodstream. Heart disease is the number one killer in the United States. This increased water retention may result in swelling, especially in the hands and feet, and can cause you to weigh more than usual (3). Cleveland Clinic 1995-2022. This article takes a look at the research. If you feel hungry late at night, but have eaten enough, eat a low-calorie, sugar-free snack such as gelatin or baby carrots. By this point, you've probably heard that eating too much salt is a key contributor to high blood pressure and a host of other health problems. Cleveland Clinic is a non-profit academic medical center. Most people assume their salt shaker is to blame, Dr. According toSandra Darling, DO, MPH, if you have hypertension or heart disease its important to consume less than the normal daily recommendation of salt. 2/13. Michael Malone, DO Cardiology. Darling says. It may also increase the risk of heart disease and premature death, although more research is needed to confirm this. // Leaf Group Lifestyle, The Benefits of Eating a Salad After Dinner. It might raise your chances of things . While we definitely don't encourage you to regularly have asalt fest, eating too much sodium happens. Some restaurants may provide sodium and other nutrition information on their websites. Long-term effects of too much salt. What to Eat Instead: To satisfy your savory craving, try a healthier alternative, like whole grain, air-popped popcorn. 1/8 teaspoon salt. Naturally, you don't want to be riding a sugar rush before bed. It is a seasoning that can flavour food and act as a preservative. Not a dairy fan? Here's how it works: Unlike a regular sauna, which heats the air, an infrared sauna heats your body directly and only 20 percent of the heat is heating the air. A Detailed Review. If topped with pepperoni or other toppings the sodium content will be even higher. Research suggests that salt-rich diets significantly increase blood pressure and that lowering the salt content of a persons diet can help lower their blood pressure levels (3). Cleveland Clinic is a non-profit academic medical center. We should get about 1,500 milligrams of it every day. What Happens If You Eat Too Much Salt? And there's nothing like a mean case of heartburn to keep you up at night. 1 cup of warm water. What to Eat Instead: Stick to a small handful of low-sugar granola. Of course, many people who snack before bed choose high-calorie foods such as ice cream or potato chips, but it's the calorie content of these foods, not the time they were eaten, that causes weight gain. 3. Moreover, these effects are thought to be significantly stronger in salt-sensitive individuals than in those who are not salt-sensitive. The melatonin a sleep-inducing chemical in cherries may help you drift off to dreamland faster and wake up less, according to the National Sleep Foundation. When there's too much salt in your blood, water gushes out of your cells to thin out the salt. It's about 40% sodium and 60% chloride. A review including more than 268,000 participants suggests that those with median salt intakes of 3 grams per day may have up to a 68% higher risk of stomach cancer than those with median salt intakes of 1 gram per day (13). How Much Salt Do You Need? That's because carbohydrates raise insulin levels, which results in an increase of amino acids that are necessary to produce sleep neurotransmitters like serotonin, says Dr. Bazil. What to Eat Instead: Still got a fancy for fries? Foods rich in complex carbs, like the oats in granola, can help make you drowsy . Also, you may find that raising the head of your bed by placing blocks under the headboard may help. In severe cases, it may also lead to hypernatremia, which, if left untreated, can be fatal. Foods. You may somewhat compensate for a salt-rich meal by drinking sufficient amounts of water, eating potassium-rich foods, and reducing the amount of salt you consume at other meals. First, make sure you drink sufficient amounts of water to help your body regain its desired sodium-to-water ratio (2, 7). Encouraging you to drink is another way in which your body tries to correct the sodium-to-water ratio (1). This is not true. Darling says. A few weeks ago, I tried a new restaurant where I ate the Nashville-stylehot chicken and a side of fries. The period of time between dinner and bedtime is the danger zone for many. Exercise will help you lose a little sodium through your sweat. Answer (1 of 14): I suppose most of us have heard the saying 'eat to live, not live to eat'. How a high salt intake can really keep you up at night. Eating too much salt over a long period of time may bring on several health issues. "It loosens up your lymph tissue where many toxins are stored," explains Ostrower. 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