A high salt diet damages the brain, causes dementia; know how to balance sodium in everyday food

Eating a high-sodium diet can lead to impairing cognitive function and increase the risk of many degenerative diseases like dementia

New Delhi: Thanks to the processed and junk food around us, our general salt intake is way too much more than it actually should be.

Salt is usually added to food to flavour, but medically, eating a high-sodium diet can lead to impairing cognitive function and increase the risk of many degenerative diseases like dementia triggering the overproduction of a molecule that promotes inflammation.

Apart from these, studies have revealed that excessive salt can also cause an increase in blood pressure, heart disease, and stroke, and thus can be life-threatening. Also, when consumed in large amounts daily, salt leads to the activation of the hypothalamic-pituitary-adrenal axis, the body’s stress response system, thereby increasing stress.

What is dementia?

According to the Mayo Clinic, dementia is a group of symptoms affecting memory, thinking, and social abilities severely enough to interfere with your daily life. While it is not a specific disease, several diseases can cause dementia.

Symptoms of dementia include:

Memory loss
Difficulty in communicating or finding words
Difficulty with visual abilities
Difficulty in reasoning
Difficulty handling complex tasks
Difficulty with planning and organizing
Difficulty with coordination and motor functions

Confusion and disorientation

How does high salt intake cause dementia?

According to Medical News Today, the molecule Interleukin-17 stops brain cells from producing nitric oxide, which has a major role in helping blood vessels to widen, which allows blood to flow.

Insufficient levels of nitric oxide, therefore, restrict blood flow by at least 25 per cent, thus, causing dementia.

Also, salt leads to excessive production of Tau, a protein in the brain that is a hallmark of Alzheimer’s. Usually, tau supports neurons by stabilizing structures called microtubules, which transport nutrients to neurons’ axons and dendrites.

Tau detaches from the cytoskeleton thereby building up in the brain, and leading to cognitive difficulties.

Healthy salt alternatives

According to Healthline, there are many flavourful alternatives to salt that do not cause any side effects, a few of these are:

Garlic: It is one of the healthiest herbs that boost flavour without increasing sodium content in the body. Since it is full of antioxidants, garlic keeps oxidative stress at bay, while keeping heart health regulated.
Black pepper: While salt and pepper are one of the best combinations, cutting back on salt doesn’t mean to need to leave the other partner too. Black pepper is the best addition to foods like soup, eggs, pasta, roasts, and many other savoury dishes. Black pepper is also instrumental in decreasing inflammation that leads to brain and heart issues.
Balsamic vinegar: It has a sharp and tart flavour and can be used in mostly all dishes to replace salt.
Ginger: This earthy herb not only is anti-inflammatory but bursts with flavours in both sweet and savoury dishes. Ginger can easily replace salt in many dishes like sauces, marinades, soups, etc.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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