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Is your weekend binge-watching accompanied by a bag of salted chips? If so, you wouldn’t be enjoying the show or the food the same way again. Chances are high sodium intake can cause stomach woes and you would be spending the rest of your weekend battling the pain and discomfort. So, wondering how to flush salt out of your body overnight? We’ve got you covered!
We’ve often been cautioned about staying away from the ‘three whites’ - salt, sugar, and flour, and for good reason, too. Even though salt adds flavour to our dishes and helps our bodies function properly, too much of it can lead to several health concerns. But who can say no to the occasional joy of eating pizzas or loaded fries?
That’s why we’ve come up with some natural tips to get rid of excess salt from your body. If you’ve had a high-sodium meal and feel bloated or dehydrated, it’s time to tame the white. So, come learn with us how to flush salt out of your body overnight and bounce back to your best self!
Also Read: Salt Water Flush: Procedure, Benefits, and Risks
Is sodium bad for your health?
Like how salt is indispensable in making our dishes tasty, sodium is integral to our health. So, before we learn how to flush excess salt out of your body overnight, let's understand how an ideal sodium balance can benefit us:
- Muscle function: Sodium works hand-in-hand with other minerals to help our muscles contract and relax properly. Ever felt those post-workout cramps? Low sodium levels could be the culprit!
- Nerve transmission: Sodium plays a key role in sending signals throughout our nervous system, keeping communication flowing smoothly between our brains and bodies.
- Hydration balance: Sodium helps regulate the amount of water in our cells, ensuring proper hydration and keeping our internal environment functioning optimally.
See, it’s not completely right to banish salt to the back of the pantry forever. The key is to moderate your sodium intake so that you can enjoy the benefits without putting your health in jeopardy. But what if you consume too much salt? Well, it can trigger several health concerns:
- High blood pressure: Excess sodium can lead to high blood pressure, a major risk factor for heart disease and stroke.
- Bloating and discomfort: Remember that uncomfortable feeling after a salty meal? It's not just your imagination! High sodium levels can cause your body to retain water, leading to bloating and puffiness. For a complete digestive wellness experience, consider using prebiotics and probiotics from The Good Bug.
- Increased risk of other health issues: Research suggests long-term high sodium intake is associated with an increased risk of stomach cancer, kidney problems, and bone loss.
So, it’s wise to limit the sodium intake to 2300 mg each day. Now, you might stop reaching out for that handy salt shaker on your dining table and sprinkle some on your breakfast omelette or rice porridge. However, is table salt the only source of sodium? Not at all! Sodium naturally occurs in the following foods:
- Cured meat
- Canned and processed foods
- Pasta
- Pizza
- Sandwich
- Soup
- Soy sauce
A little salt is nothing, but watch out; it doesn’t take much time for the salt to become a teaspoon full if you keep on adding high-sodium foods to your diet! When combined with The Good Bug's dietary fibers, maintaining a balanced diet becomes even more effective.
Now that we have seen both sides of the story, it's clear that while sodium is important, keeping it in check is crucial. Pushing out excess sodium from time to time can help us avoid unwanted effects. So, let’s get to uncovering how to flush salt out of your body overnight!
How to flush out salt from your body overnight?
Life gets busy, and our food choices don’t go exactly as planned. We all feel the urge to have a late-night pizza or potato chips. However, the fear of high sodium levels might disturb you. Not anymore! While completely getting rid of excess sodium might be a myth, there are some simple and natural ways to help your body manage that extra dose of salt. Let's explore a few tips on how to flush salt out of your body overnight and get you back on track!
1. Drink more water
You might be surprised to know that water plays a critical role in helping your body get rid of excess sodium. With the extra salt floating around in your system, water dilutes and carries it away through urine. The more hydrated you are, the better your body can eliminate that unwanted sodium.
Though the exact amount of water intake varies from person to person, an ideal thumb rule is to drink at least 10-12 glasses of water daily. Binge-eating salty foods? Remember to hydrate yourself well to balance the sodium levels in your body and improve your overall health.
2. Sip herbal teas
Is drinking water the only way to stay hydrated and flush out excess sodium from the body? We know drinking water after every salty-snack hangover can be dull. So, let’s spice it up with herbal teas! Besides levelling your sodium levels, herbal teas work wonders on your digestive system, preventing bloating and gas.
Sometimes, excess sodium can lead to water retention and a puffy feeling. Herbal teas are packed with natural ingredients and anti-inflammatory properties that soothe stomach troubles and improve digestion. Some herbal tea options include:
- Ginger tea
- Chamomile tea
- Peppermint tea
- Turmeric tea
These calming teas are not just effective; they're delicious, too! Steep a cup of your favourite herbal blend after your salty meal, and sit back and relax as the natural goodness works its magic.
Related: Common Herbs and Spices with Health Benefits
3. Increase your potassium intake
Moving on from fluids to solid foods, potassium-rich foods are heroes when it comes to flushing salt out of your body overnight. Potassium helps regulate the amount of fluid in our cells, working in opposition to sodium. By increasing your potassium intake, you can help counteract the effects of excess sodium and reduce bloating.
Did you have a cheesy burger? Let’s balance the salts by including the following potassium-rich food options in your diet:
- Bananas
- Potatoes
- Avocados
- Oranges
- Leafy greens like spinach
Potassium is a go-to remedy for reducing that post-salty-snack bloat and removing salt in a short time. Always try to increase your potassium intake through natural foods rather than supplements.
4. Get moving and sweat it out
Sometimes, the best way to get rid of something is to literally work it out of your system! Hence, exercise and sauna sessions can be helpful to remove excess salt from your body.
- Exercise: When you exercise, your body heats up and produces sweat to cool down. This sweat doesn't just contain water; it also carries electrolytes, including sodium. So, by engaging in a brisk walk, jog, or any exercise you enjoy, you can help your body eliminate some of that excess sodium through perspiration.
- Sauna: Saunas are another way to encourage sweating. The intense heat of a sauna causes your body to produce sweat, potentially helping to get rid of excess sodium.
However, remember that sweating leads to fluid loss, so make sure to replenish your body with water before, during, and after exercise or sauna use. Also, do not push yourself too hard, especially if you're not used to exercise or haven't been feeling well. Start slow and gradually increase intensity.
For additional support, our products at The Good Bug can help keep your gut health in check as you balance your diet. Watch what Monique Jhingon, Functional Health & Peak Performance Consultant, has to say about our products and how they help maintain a healthy gut microbiome at
5. Include magnesium-rich foods
Sometimes, even with our best efforts, bloating and water retention can linger after a salty meal. Here's where magnesium steps in as a potential hero! Magnesium is a mineral known for its role in muscle function and relaxation. Interestingly, it also helps combat water retention. You can enrich your body with magnesium-rich foods:
- Leafy green vegetables
- Avocados
- Nuts
- Seeds
- Whole grains
- Legumes
Adding these to your diet can be a delicious way to boost your magnesium levels and reduce bloating. You can also use magnesium supplements after consulting with your doctor.
Related: Useful Supplements for Bloating and Gut Health
Bonus tip: Magnesium sulphate, popularly known as Epsom salt, can offer a relaxing solution to your post-salty-snack routine. Though it does not directly flush out sodium, Epsom salt baths can help draw out toxins and promote relaxation, aiding in overall well-being after a sodium overload.
6. Consume natural diuretics
Do not be confused by the term diuretics; they’re simply substances that increase urine production and help the body get rid of excess fluid, especially sodium. Though many depend on diuretic medications or water pills, you would be happy to know that there are a few natural, healthy, and delicious diuretic options:
- Fruits and vegetables with high water content: Fruits and vegetables like cucumbers, celery, and watermelon keep you hydrated and have mild diuretic properties, aiding in removing excess sodium.
- Cranberry juice: Due to its anti-bacterial and diuretic properties, cranberry juice is well-known for treating urinary tract infections and managing sodium levels.
Related: How Cucumber is Helpful in Gas and Bloating?
Even though natural diuretics can be helpful, they shouldn't replace water as your primary source of hydration. Also, if you have any underlying health conditions, consult with your doctor before significantly increasing your intake of diuretic foods or beverages.
7. Reduce sodium intake
If you eat less salty foods, you won’t have to worry much about flushing out excess salt from your body. Besides, reducing sodium intake can benefit your health long term. So, here’s how to flush salt out from your body by limiting salty foods:
-
Find out your sodium villains: Many processed foods are loaded with hidden sodium. Get in the habit of reading food labels and choosing options lower in sodium content.
- Look for labels that say low sodium (less than 140 mg per serving) or reduced sodium (at least 25% less sodium than the original version).
- Be wary of sneaky sources of sodium like condiments, canned goods, and pre-made meals.
- Choose fresh food options: Fresh, whole foods are generally much lower in sodium than processed options. Focus on creating meals from scratch using ingredients like lean proteins, whole grains, and plenty of fruits and vegetables. This way, you have more control over the sodium content of your meals.
- Cut down the amount of table salt: We’re all accustomed to adding a considerable amount of salt to our home-cooked meals. Try to reduce the amount gradually. You can start by adding half the usual amount of salt. Once you get used to it, you can further cut down on salt.
By making these simple changes and being more mindful of your daily sodium intake, you can create a long-term healthy habit that benefits your overall well-being. After all, small changes can make a big difference!
Sodium can be your superhero while at the same time masking a sneaky villain. Nobody enjoys that bloated, uncomfortable feeling after a salty indulgence. These tips can give you a head start and support your body's natural detoxification processes. Do not go overboard with your sodium intake; there’s a reason why salt shakers come with tiny holes. Now that you’ve learned how to flush salt out of your body overnight, let’s implement them and witness the changes taking shape in our bodies.
Are you ready to rehydrate and feel lighter? Head over to The Good Bug! We stock a fantastic range of products designed to support your well-being, from gut-loving probiotics to delicious, healthy prebiotic fiber bars. Explore our collection and be on your journey to feeling fantastic!
References
https://www.eatingwell.com/article/7894212/ways-to-flush-out-excess-sodium-from-your-body/#
https://health.clevelandclinic.org/how-to-lower-your-salt-intake
https://blackleaves.com.au/blogs/digestion/flush-salt-out-of-your-body-overnight
https://www.netmeds.com/health-library/post/how-to-flush-out-salts-and-debloat-naturally
https://www.wikihow.com/Flush-Salt-Out-of-Your-Body
https://www.eatingwell.com/article/7900585/foods-for-when-youve-had-too-much-sodium/
https://modifyhealth.com/blogs/blog/how-you-can-lower-your-sodium-levels-quickly
