Foods that are high in salt might be tasty, but they can make you feel terrible later. Having a diet high in salt can result in bloating, which is uncomfortable, embarrassing, and hard to get rid of.
If you want to beat salt bloat, you need to ensure you’re treating your body right.
To tackle bloating while you sleep, make sure you give your body the proper hydration and nutrients to flush out the salt. Sweating and Epsom salts are also good ways to remove salt overnight and help you wake up feeling fresh.
Sodium overload is one of the most common reasons for bloating and can happen to anyone at any time. It may make you feel terrible for days.
If your diet is high in salt and you feel bloated regularly, read on for our top tips to get rid of salt bloat overnight.
Always stay hydrated to clear excess sodium
One of the most effective ways you can tackle bloating in just a few hours is to make sure you are very hydrated. Hydrating herbal teas and other healthy fluids can help flush out salt, reset your digestive system, and get rid of bloating.
When you are adequately hydrated, your intestines and stomach are well-lubricated, and food can be properly digested.
Bile and enzymes can break down food and naturally manage indigestion and bloating.
You should try to stay hydrated before consuming salty foods, as being hydrated can help stop salt lingering in your system and prevent bloating.
If it’s too late and you’re already bloated from a high salt intake, drink at least one litre of fluids. The liquid will help flush salt out of your body and stop bloating within hours.
Excess salt can leave you feeling uncomfortably full, so by flushing out your system, you can reset and wake up feeling refreshed.
High sodium intake can also cause fluid retention in legs. If you are also dealing with that problem, check out this article.
Ginger tea and Flat tummy tea to tackle salt bloating
Improved digestion means more frequent bowel movements and another opportunity for your body to remove salt when you go to the toilet. Herbal teas are a great alternative to stay hydrated if you are getting bored with plain water.
They are hydrating and contain natural remedies to target indigestion, bloating and provide even more effective relief.
Flat Tummy Tea Amélie is formulated with dandelion root, peppermint, and fennel seeds to help improve digestion, so you can eliminate salt naturally and fast.
The fennel seeds are antimicrobial, which helps promote good bacteria in your gut, while peppermint is antispasmodic to help soothe your digestive tract and make digestion easier.
Moreover, the dandelion root in the tea blend attracts water and helps to keep everything nicely moist and moving fast to remove salt as quickly as possible.
It’s mildly anti-inflammatory, so if your organs are irritated because of too much salt causing an imbalance, ginger is a great way to get everything right again.
One cup of ginger tea before bed could be enough to improve your digestion, so you may wake up feeling fresh and without any painful bloating.
One of the most effective ways to remove salt from your system fast is to flush it out by drinking lots of fluids. Staying hydrated helps to dilute the salt and filter it out of your system. You can also drink herbal teas like Ginger Tea or Flat Tummy Tea for additional digestive benefits to help flush salt out of your body.
Increase your potassium intake with powders
You can also use science to help get rid of salt and salt bloat quickly. In science, potassium helps to counteract and repel sodium, what we call salt!
This means that adding potassium to your diet after a large salt intake can naturally lower sodium levels in your body and remove the salt.
The potassium helps to remove excess fluid and water retention. It helps pull the sodium out of your body when you urinate. It can also encourage you to urinate more frequently as it has natural diuretic properties. This means it helps remove more salt in a shorter period of time.
Eating potassium-rich food helps to naturally de-bloat by reacting with the salt to protect cells, so you don’t have an excess of sodium.
You should add some potassium-rich food to your diet. They can be bananas, potatoes, leafy greens, avocados, or dried fruits.
It is also a great idea to take a potassium supplement, although synthetic capsules may be less effective.
Use natural powders as potassium supplements
If you do want to use supplements, the best option is to add a natural powder to water or a smoothie to get your potassium boost as organically as possible.
This means your body will be able to process and use the potassium to lower the salt in your body without wasting the supplement.
One perfect option is to use Beetroot Powder. Beetroot powder is very high in potassium, averaging 85 milligrams per teaspoon. Add one teaspoon to your food or a smoothie to lower your salt levels.
Beetroot is doubly effective because it is high in other nitrates, all of which help to lower salt levels. When you ingest beetroot, your body turns it into nitric oxide, which can also help with blood pressure and blood flow.
This means that when you have too much salt and feel bloated and swollen, beetroot can help get everything moving again, dealing with symptoms of high salt intake as well as actually helping remove the salt.
Another great option is to add Barley Grass Powder to your diet.
Barely grass is also high in potassium. This gives it all the same benefits as potassium-rich foods and beetroot powder.
Additionally, too much salt can cause high blood pressure, which puts strain on your heart. Vitamin K, which is crucial for heart health, in barley grass may also help you tackle this problem.
So, the barley grass can not only help beat salt bloating with potassium, but it can also help prevent heart damage from a high-salt diet.
Potassium is a natural way to counteract salt. As a diuretic, it can encourage you to urinate more salt out in a shorter period of time. Adding natural powders such as beetroot and barley grass powder to a drink is an excellent way to get a hit of potassium without eating more food, causing further indigestion and bloating.
Take a Magnesium Bath to remove excess salt
Another natural sodium laxative is magnesium. Magnesium helps to pull salt from your body and reduce water retention.
Taking a bath of Epsom salts is a brilliant idea to get rid of excess water.
An Epsom salt bath is packed full of magnesium which helps remove salt and prevent water retention. A long soak in a bath with magnesium can help with bloating, constipation, and indigestion, making it the perfect quick treatment for salt bloating.
You can also fill a basin with water and Epsom salts and sit with your feet soaking. Your feet are excellent for detoxing, and the magnesium in the salts help to pull everything out of your system, including excess salt, to stop bloating.
Not only can magnesium help to detox the body and remove excess salt, but studies show it also helps facilitate the potassium-sodium relationship.
This means the more magnesium you add to your diet, the more the potassium in your system can use the salt to support your body’s natural functions rather than have excess sodium.
Take magnesium supplement to encourage the removal of salt
Another good option is to take a magnesium supplement to help flush out the salt.
Taking magnesium supplements before bed also help induce sleep. It means you can wake up after a good night’s sleep, feeling ready to take on the day and without feeling bad from the night before.
You can also choose to increase the amount of magnesium in your diet by increasing the magnesium-rich foods you consume.
Here are some common foods high in magnesium, helping to reduce salt bloat naturally and tackle water retention.
- Leafy greens such as kale, spinach and collard greens are an excellent source of magnesium.
- Fatty fish: Salmon, mackerel and halibut are incredibly nutritious. Try to add them to your diet to get rid of excess sodium.
- Avocados: As a versatile fruit, it may enliven your salads, sauces or smoothies.
- Seeds including cashews, pumpkin and chia seeds contain a high amount of mangnesium. You can mix them together and conveniently add the mixture to your daily smoothie or yoghurt.
- Bananas are high in both potassium and magnesium. So, it is not surprising that bananas can help decrease salt bloat.
Magnesium can help to naturally detox your body, removing excess salt and helping stop bloating. An Epsom bath or a foot soak with Epsom salts is an ideal way to encourage the removal of salt. You can take a magnesium supplement or add magnesium-rich foods to your diet as other options.
Sweating may help flush salt out of your body fast
If you’re feeling brave, you can get rid of salt in your body with some exercise. Even if you don’t want to go to the gym, going for a walk is also good.
A gentle walk before bed will kick your metabolism into overdrive and encourage you to flush out the salt.
This 2008 study proves that sweating is an effective way to lose salt and reduce your overall sodium levels. After all, sweating is your body’s natural salt-removal process.
Your body naturally loses salt when you sweat through your glands, so going for a run or heading to the gym can help flush salt out of your body as quickly as possible. However, if you don’t want to be too intense, even light exercise is enough to get your perspiring gently.
Alternatively, if exercising before bed doesn’t sound appealing, you could also go to a sauna or a steam room! The extreme heat will cause you to sweat, pulling salt out through the pores in your skin.
You can also take a very hot shower for ten minutes to raise your core body temperature slightly, which will have the same effect.
However, you do have to be careful. When you flush salt out, you also remove other vital nutrients. This can leave you deficient, and although you feel bloated when you wake, you may feel dehydrated, exhausted, or have a headache.
Make sure you replace any lost nutrients to ensure you stay healthy and are not dehydrated or nutrient-deficient.
It is vital to drink a large glass of water after sweating and add a supplement like Spirulina for additional health benefits.
You can find out more about the fantastic health benefits of Blue Spirulina in this article.
Making you sweat can be a useful way to help flush out excess sodium. Light exercises or sauna are all helpful ways to cleanse your body after eating too much salt. However, make sure you’re hydrated after those activities.
Salt bloating can feel very uncomfortable, and there’s nothing worse than waking up the following day feeling bloated, swollen, and dehydrated.
However, you can take action by drinking plenty of water or herbal tea to flush out any excess salt.
If that doesn’t work, gentle sweating can also help to reduce your sodium levels. Exercise is best but, in a pinch, a sauna or a hot shower will do.
You can also increase your potassium levels to naturally flush salt out of your body.