If you have indulged in mindless eating of all those salts loaded chips, fries over your favourite television show or while just chatting with friends, it’s time to flush that excess salt out of your system.
Eating too much of salt has a lot of consequences - it increases blood pressure, makes your heart work harder and that heavily bloated feeling is no fun. When you consume excess salt, the body tends to retain fluids inside, giving you a bloated feeling. If you want to de-bloat and get rid of extra salt, read on how to do it instantly.
Drink Water:
Kidneys play a vital role in flushing out toxins. Drinking lots of water helps in clearing excess sodium through urine. If you have eaten high-salt food, you should drink at least 12 glasses of water at regular intervals in a 24-hour cycle.
Consume Water-Rich Foods:
Eating vegetables and fruits with a lot of water content also helps. Include apples, lettuce, strawberries, peppers to bring down the levels of salt in your body. Go for oats mixed with plain yoghurt, fruit-based smoothies, salt fewer soups to up your fluid levels and help kidneys in flushing out salts.
High Potassium Foods:
Doctors recommend adding foods high in potassium to balance salts in the body. High potassium levels help in excreting sodium. If you have consumed a pizza loaded with cheese, go for a banana immediately as it decreases salts. Potatoes, avocados, oranges are high in potassium.
Break A Sweat:
Human body sheds a lot of water along with salts during exercise or other intense physical activities. Hit the gym, go for cardio training to remain in shape and also to clear extra sodium. However, keep hydrated during exercise as excessive loss of water can make you tired or may lead to hypernatremia, caused due to a decrease in total body water.
Go For Walks:
If you don’t want to sweat it out in the gym, the next best option is to go for a walk. Go for brisk walks, take frequent breaks from your desk, couch and do little stretch exercises. Again, make sure you stay hydrated all the time.
Frequently Asked Questions
How Can I Flush Sodium Out Of My System Fast?
Some of the effective measures that may help flush excess sodium out of the system quickly:
- Take Plenty of Fluids: Drinking plenty of water helps dilute sodium levels and promotes kidney function to expel excess sodium.
- Add Potassium-Rich Foods: Foods like bananas, oranges, and avocados packed with potassium can help balance sodium levels.
- Get Regular Exercise: Physical activity can promote perspiration and help reduce sodium levels.
- Restrict Processed Foods: Cut down on foods high in sodium to prevent additional intake of salt in the meal.
Does Lemon Flush Out Sodium?
No, lemon may not directly assist in flushing out sodium, but it can promote overall hydration and digestion, which can support the body's natural detoxification processes. Drinking lemon watercan contribute to your daily fluid intake, which helps in flushing out excess sodium.
What Are The Symptoms Of Too Much Salt?
Symptoms of excessive salt intake include:
- Increased Thirst
- Swelling in Hands, Feet, or Ankles
- Headaches
- High Blood Pressure
- Frequent Urination
- Fatigue
What Should I Eat If My Sodium Is High?
To regulate high sodium levels:
- Eat a rich array of colourful plater of fruits and vegetables, as they are low in sodium and high in potassium.
- Choose from a range of complex whole grains like brown rice, quinoa, and oats.
- Add good quality sources of lean proteins like skinned chicken, fish, and legumes.
- Refrain from having processed foods, packaged snacks, fast foods and canned foods.
(This article is reviewed by Soumita Basu, Ayurveda Pharma Expert)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Strategies to Reduce Dietary Sodium Intake
Laura K Cobb, MS,1,2Lawrence J Appel, MD, MPH,1,2,3andCheryl A.M. Anderson, PhD, MPH, MS1,2,3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612540/
Sodium Consumption: An Individual's Choice?
Norm R. C. Campbell,1Jillian A. Johnson,2andTavis S. Campbell2 ,*
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3259482/
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
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