The Hidden Trap of Salty Foods! High Sodium Affects Health and Skin Care

Hello.

This is Dr. J from Cheongdam SNU Plastic Surgery Clinic.

Today, we will explore the effects of a salty eating habit on our bodies,

the dangers of high-sodium late-night snacks, and

methods for correcting unhealthy eating habits.

📌 ‘Eating salty’ – How much is considered excessive intake?

The WHO recommends a daily sodium intake of less than 2,000mg (5g of salt).

However, the average intake for Koreans is 3,274mg (as of 2018), which is 1.6 times the recommended amount.

📍 Caution during late-night meals and dining out

One serving of ramen contains approximately 2,143mg of sodium,

and late-night snacks alone can account for 37% of your daily sodium intake.

🔍 Reasons for getting used to salty tastes

As we age, taste cells decrease, making us less sensitive to salt and leading us to eat saltier foods.

Additionally, medications like antihypertensives or anticancer drugs can also cause taste impairment.

🚫 Negative effects of high sodium intake

1) Worsening kidney health

Excessive sodium puts a strain on the kidneys.

The kidneys are organs that regulate sodium and water, and high sodium intake can lead to reduced kidney function and easy swelling.

Especially for individuals with chronic kidney disease, eating salty foods can worsen symptoms.

2) High blood pressure & cardiovascular disease

Sodium draws water into blood vessels, increasing blood volume and raising blood pressure.

This can lead to strokes, heart attacks, and other conditions.

3) Inducing osteoporosis

When sodium is excreted through urine, calcium is also lost, weakening bones.

Even with calcium supplements, frequent consumption of salty foods can halve their effectiveness.

4) Gastrointestinal diseases & stomach cancer

Salty foods irritate the stomach lining, causing atrophic gastritis and increasing the risk of stomach cancer.

A Japanese study showed that people who ate salty foods had twice the incidence of stomach cancer.

5) Skin swelling & reduced elasticity

Sodium retains water in the body, causing swelling in the face and legs.

Especially after late-night snacks, the face often swells the next day, which is also linked to reduced skin elasticity.

6) Disruption of gut microbiome balance

Recent research indicates that excessive sodium intake reduces beneficial gut bacteria (such as Lactobacillus) and increases the risk of inflammation and metabolic diseases.

⚠️ Why are high-sodium late-night snacks bad for your kidneys and body?

✔️ Concentrated sodium in late-night snacks

Late-night snacks often include salty side dishes and heavily seasoned foods, accounting for 37% of daily sodium intake.

✔️ Reduced kidney excretion function

Kidney function decreases at night, causing sodium to accumulate in the body for longer.

✔️ Swelling & sleep disturbance

Tissue swelling due to sodium becomes severe, and frequent awakenings to urinate reduce sleep quality.

Ramen, soups, and pizza are typical high-sodium late-night snacks.

Try to refrain from them as much as possible, and if you do consume them, it's best to leave some of the broth and use only half of the seasoning packet.

🪄 How to correct high-sodium habits

✅ Utilize natural seasonings

- Instead of salt, use minced garlic, onion, wasabi, lemon juice, vinegar, etc., to add flavor.

- Using herbs and spices (rosemary, parsley, chili powder, etc.) can enhance flavor while reducing salt.

✅ Reduce processed foods

- Avoid ham, sausages, fish cakes, canned goods, and instant foods as much as possible.

- When dining out, make it a habit to request less salt in your meal.

✅ Eat potassium-rich foods

- Potassium helps excrete sodium.

Regularly consume bananas, potatoes, spinach, avocados, melons, etc.

- However, individuals with kidney disease should be cautious about potassium intake.

✅ Refrain from late-night snacks

- If possible, it's best to finish all meals 3-4 hours before going to bed.

- If you must eat a late-night snack, replace it with light foods like fruit, yogurt, or brown rice with a fried egg.

✅ Carefully check nutrition labels

- When buying packaged foods, always check the sodium content.

(Based on one serving, 200mg or less is appropriate.)

✨ Healthy eating habits are the foundation of beauty

Salty eating habits can cause high blood pressure, kidney disease, swelling, and are directly linked to reduced skin elasticity.

Especially frequent consumption of high-sodium foods as late-night snacks can impair the body's recovery function, affecting skin condition and overall well-being the next day.

As a plastic surgeon, I want to emphasize that

Beauty begins with health.

It is difficult to maintain perfect results with surgery or procedures alone.

Correcting your usual eating habits and nurturing your health from within is the secret to creating lasting beauty.

Start practicing eating less salt and controlling your late-night snacks!

Have a healthy and beautiful day today!^^

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