What is sodium? Both too little and too much are harmful

 What is sodium? Both too little and too much are harmful

To control sodium, try to consume less than 2 grams of salt per day, which is about a teaspoon.

What is sodium? Both too little and too much are harmful

Sodium is a part of salt and is necessary for the normal functioning of the body's cells, nerves, muscles, and heart.

Consuming more than 2 grams of sodium per day can cause high blood pressure and long-term heart problems.

The salt we eat daily is not only related to the taste of our food, but also to the balance of the body, heart health, and quality of life. Both conditions of sodium deficiency and excess can cause serious health problems.

A conversation with cardiologist Dr. Rajendra Koju on what sodium is, why the body needs it, how much is safe, and what risks arise when it is too much:

What is sodium and why is it needed by the body?

Sodium is the scientific name. In simple terms, it is a part of salt. It is a mineral element. We eat it every day and it is one of the most important minerals for our body.

Without sodium, the body's cells, nerves, muscles and heart cannot function normally. It is essential for water balance, blood pressure, signal transmission and muscle function. But too much sodium can cause high blood pressure and heart problems, so it is important to keep it in the right amount.

What happens in the body when there is a lack of sodium?

Sodium keeps our body in good balance. It is found in the blood, muscles, cells and other parts of the body. Most of it is in the blood. Without this mineral, cells cannot function. Muscles, the heart and the brain all need it. If it is less than the required amount, it has a negative effect on the body.

Due to its deficiency, muscles cannot function, the nervous system is affected, and problems occur in the heart and other organs. This is called hyponatremia. It must be kept in the required amount. About 500 milligrams of sodium is needed every day, but it is recommended that the amount of salt should not exceed 2.3 grams. This 2.3 grams is not even equal to a teaspoon.

Is sodium only in salt or is it also found in other foods?

Foods like green vegetables, fruits, milk, yogurt, cheese, fish, meat, and eggs contain sodium even if they are not salted, but the amount is less.

It is difficult to say exactly how much salt to eat daily, but it can be estimated in these ways. The World Health Organization recommends less than 2 grams of sodium per day for adults. This is approximately the same as a teaspoon of salt.

Sodium is found not only in salt, but also in foods added to food and vegetables. The added sodium should not exceed 2.3 grams. A teaspoon can be used when measuring. For example, a teaspoon of salt is enough to cook vegetables for four people. Generally, it is okay to eat only one teaspoon of salt per day.

What happens when you have too much sodium?

Too much sodium has various negative effects on the body. Because sodium attracts water. When there is too much sodium, the body retains water, blood volume increases, and pressure in the blood vessels increases. The biggest problem caused by this is high blood pressure, which causes long-term damage to the heart, brain, kidneys, etc.

What are the symptoms of sodium deficiency or excess?

When there is a deficiency (hyponatremia) or excess (hypernatremia) of sodium, various symptoms appear in the body, which are mainly due to the effects on the brain and nervous system.

Sodium deficiency occurs when the blood sodium level is 135 milliequivalents per liter.

The main symptoms are headache, nausea or vomiting, fatigue or weakness, muscle weakness, cramps, confusion or dizziness, irritability or low blood pressure, dizziness, fainting, or a person may go into a coma.

When sodium is high, ‘sodium 145 milliequivalents per liter in the blood’

When sodium is high, problems such as excessive thirst, feeling tired or lethargic, dizziness or confusion, irritability, muscle twitching or cramps, dry mouth and skin, and rapid heartbeat may occur.

You can predict these symptoms at home. If you experience problems such as headache, fatigue, confusion, cramps, or fainting, you should go to the doctor immediately. These symptoms can also be associated with other diseases. But the most accurate and reliable way is to check the amount of sodium in the blood by doing a blood test.

How does sodium affect heart health?

Excess sodium affects the heart in two main ways. First, it causes high blood pressure and puts extra pressure on the heart and blood vessels. Second, as blood volume increases, the heart has to pump more blood, which can cause the muscle in the left lower chamber of the heart (ventricle) to thicken or enlarge, a condition called ‘left ventricular hypertrophy’, or increase the risk of heart failure.

In addition, excess sodium activates the sympathetic nervous system, weakens the inner lining of blood vessels, and increases inflammation, which further damages the heart and blood vessels. The effects are more severe in people with high blood pressure or heart disease, as it increases the accumulation of excess fluid in the body, putting an additional burden on the heart.

How to control sodium?

-To control sodium, try to keep your daily intake below 2 grams, which is about 5 grams of salt per day.

-You should cook more fresh food at home. Processed/packaged foods such as chips, noodles, sausages, bread, soy sauce, etc. should be reduced as much as possible. Salt should be kept to a minimum while cooking and eating.

-You should check the sodium content of packaged foods by looking at the label and choose low-sodium options.

-You should eat more potassium-rich foods such as fruits, vegetables, and yogurt. This reduces the negative effects of sodium.

Is eating too many eggs a problem in summer?

 Is eating too many eggs a problem in summer?

Eggs are high protein and nutrient rich foods. Eggs are an indispensable diet for gym or physical exercisers. But doctors say that eating too many eggs in summer can be harmful to health.

As egg is a natural heat enhancer, it can also cause digestive problems. Therefore, excessive consumption of eggs in the summer season can also cause heat stroke. Eggs contain protein, vitamins B and D and other important nutrients, so eating one or two eggs in summer is enough.

By eating two eggs with the yolk part, the body gets the necessary nutrition. But since you have a habit of eating a lot of eggs every morning, you must be careful. Eating too many eggs has a negative effect on health.

Increases heat

Since eggs are high in protein, they heat naturally. Therefore, eating eggs in hot weather makes you feel more hot. Excessive consumption of eggs in summer can lead to heat stroke as well as bleeding from the nose.

Digestive problems

Eating more eggs can also affect the digestive process. Because of this, indigestion, stomach upset and gas can be a problem. Some people may have problems such as stomach ache, vomiting.

Dehydration problems

In summer, the body also feels lack of water. Eating eggs can increase the problem of dehydration. After eating eggs, as the body temperature increases, sweat is produced more. Due to this, the problem of dehydration can increase.

May be allergic

Eating too many eggs in the summer can cause allergy problems in some people. Due to which the skin can also cause various itching diseases.

Cholesterol may increase

Egg yolk contains high amount of cholesterol. Patients with already high cholesterol should not eat eggs. It can also increase the risk of heart disease.

Drinking too much cold coffee is harmful to health

 Drinking too much cold coffee is harmful to health

It is very hot time now. The body and face are sweaty. In this case, the mind looks for a cold drink. Lassi and juice are preferred by many in cold drinks.

Cold coffee is also the choice of many people these days. Connoisseurs of cold coffee consume it four to five times a day. That's why many people have this addiction.

In this case, the question arises, can it be safe to drink too much sweet coffee in summer?

If you have the habit of drinking cold coffee daily and drinking it several times a day, it is not considered good for your health. It contains excessive amounts of caffeine and sugar. Due to this, drinking more in hot weather can lead to dehydration, digestive problems and increased sugar levels.

-Drinking very cold coffee makes you urinate more. As a result, the body lacks water and may suffer from dehydration. Because coffee contains too much caffeine.

- On the one hand, caffeine and the extreme cold of the refrigerator can cause digestive problems.

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What are the health problems of drinking too much tea and coffee?

- If sugar is used in cold coffee, it increases blood sugar and affects the weight of the person.

- In summer, the temperature increases and sleep becomes less. In this case, drinking cold coffee keeps the brain stimulated by the caffeine in it. Therefore

It can also be difficult to sleep at night.

- If you have high blood pressure, it is better not to drink it. Because drinking too much also affects the blood pressure level.

- Some iced coffees contain high-calorie cream, milk and other flavors. Eating too much of it can lead to weight gain and digestive problems.

The right way to drink cold coffee

- Drink only once or twice a day.

-Drink it before evening and put little or no sugar in it.

- Drink water one hour before drinking coffee.

Coffee: Friend of loneliness

It is continuously raining. The weather is cold. How about drinking hot coffee right now?

There is a mood of escaping from the crowd, noise, family, work and dealings and being absorbed in oneself. How about sitting in a secluded place and enjoying coffee?

Coffee is not only a drink that quenches thirst. It is also a friend of loneliness. when you are alone There are no friends to gossip, no relatives to gossip about. There is no work to be done immediately. What do you do now? He sits sipping hot coffee. Whether it is to kill time or to take a break from the hectic daily life, you sip coffee.

In bygone days it was a favorite drink of the elite. But now coffee is for everyone. This is a drink easily available in most kitchens. Also, coffee culture is also very popular in the city now. Coffee houses are operating in places. Coffee connoisseurs are also increasing.

There are not few people who drink coffee regularly, not only occasionally. There is not a small group of people who get excited when they say coffee. Some of them are not even in the mood to work without drinking coffee.

According to a study by Johns Hopkins University School of Medicine, the amount of caffeine in coffee is high. Caffeine stimulates the central nervous system. As a result, it helps fight fatigue and increase energy levels. That's why some people feel a different energy in their body after drinking coffee. However, too much caffeine is harmful to the body.

Neurologist Dr. According to Ram Koirala, certain elements in coffee help the brain to concentrate. That's why many poets, writers, thinkers have made it like a friend. "The antioxidants present in it benefit the brain," he said.

"Coffee is high in antioxidants," says nutritionist Uma Koirala, "so drinking coffee in limited quantities is said to be beneficial."

According to a report published by a nutritionist at Johns Hopkins University School of Medicine, drinking coffee in limited amounts is beneficial for the body. Some elements found in coffee help to reduce liver, heart and skin problems. It is also said to protect against the possible risk of Alzheimer's.

It has been written in various medical journals that drinking coffee regularly reduces the risk of type 2 diabetes. Consuming coffee in the right amount is said to protect against the risk of colon cancer. It is also specified how much coffee to drink daily, according to which it is mentioned that it is appropriate to drink up to two cups of coffee a day.

"But since there is a problem with diabetes, it is better to drink it after consulting a doctor," says nutritionist Uma.

Drinking too much is harmful

There is a proverb in Nepali, if there is too much, even nectar becomes poison. Nutritionists say the same about coffee. There are some elements in coffee which are beneficial for health. However, drinking too much coffee does more harm than good, they said.

They say that especially if the amount of caffeine in coffee is high, it will cause harm. It is said that those who have a chronic illness or are undergoing treatment for any disease should only drink coffee after consulting a doctor. Drinking too much coffee can cause problems like insomnia, anxiety, heartburn.

Who is not suitable for?

Nutritionist Koirala says that people with high cholesterol, people with heart disease, and people with heartburn should avoid coffee as much as possible. He says that anxiety patients and people with stomach related problems like gastric should not eat it.

It is better not to eat coffee because some people get headaches, while some people get more headaches, vomiting, and diarrhea. Similarly, doctors advise pregnant women not to drink coffee.