“TL;DR: Excessive salt consumption in Western diets, driven by processed foods, leads to high sodium levels, causing water retention and worsening cellulite. The kidneys struggle to remove excess water, raising blood pressure in sensitive individuals. To counter this, increase water (2-4 litres daily) and potassium intake (e.g., from fruits like bananas), while reducing sodium using low-sodium salt blends (33%-66% potassium). Balance is key - too little sodium or too much potassium can be unhealthy.”
Sodium vs potassium and their effects on water retention and cellulite
From table salt (sodium chloride), to water retention and cellulite
More water and potassium and less sodium to help counteract water retention and cellulite
How to achieve a better sodium vs potassium balance to help prevent water retention and cellulite
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From table salt (sodium chloride), to water retention and cellulite
It is widely known that in the Western world, and with our industrialised food supply, we consume way too much salt (sodium chloride), and consequently too much sodium.
Our body removes excess water from the body by filtering blood through the kidneys. A high sodium intake causes the kidneys to remove less water, resulting in higher blood pressure, for sensitive individuals, and in water retention, for everyone.
As water retention is an important aspect of cellulite this means that a high salt intake can increase the appearance of cellulite.
Salt can be found:
in all savoury processed/ready made foods - and even in sweet ones
but also in theoretically “pure” foods that you buy at the grocery store, like bread and cheese
Due to its ubiquity, it is no surprise that salt consumption in the Western world is extreme.
More water and potassium and less sodium to help counteract water retention and cellulite
Potassium and plain water counteract the effects of sodium on the kidneys, having a diuretic effect. Consuming more water and more potassium will mean lower sodium levels and less water retention.
Of course there must be a balance to be kept, as too little sodium / too much potassium can be dangerous for your health - even lethal.
So the general advice is drink more water (2-3 litres in women, 3-4 litres in men, almost never more) and consume less sodium and more potassium.
How to achieve a better sodium vs potassium balance to help prevent water retention and cellulite
Opt for a low-sodium table salt that includes 33%-66% potassium and 66%-33% sodium, as opposed to the common salt which contains 100% sodium. Table salt brands such as LoSalt, Low Salt and Solo contain a varying mix of potassium and sodium. The taste is slightly different to that of normal sodium salt, but after a few days you get used to it, especially if you use it to cook food, rather than added later. Personally, if I am to add a bit of extra taste on the food, I add a little coarse sodium salt (normal salt) for better taste, while I always cook with low salt.
NEVER consume 100% potassium, as that can be dangerous for your heart. The natural mixing of 33-66% potassium in the salts mentioned above is balanced and absolutely fine for most people. However, if you have a medical condition or if in doubt, ask your doctor before consuming a low sodium salt.
Fruits, especially bananas and watermelons, are very rich in potassium and are the best source of this mineral. Eating lots of fruit, especially berry fruits, is great for overall health and for cellulite / water retention prevention, also due to the polyphenols contained in them.
Vegetables generally contain sodium, but in very small amounts, so you obviously don’t need to cut down on vegetables
And as mentioned above, drink more water. But never drink the dangerously high amounts suggested by some crazy diets, such as 7-10 litres a day. That can prove lethal - literally. People have died from hyponatremia (low blood sodium). Keeping sodium low is important, but some sodium is also essential for our health.
All in all, it makes sense for most people to increase potassium and reduce sodium in their diets and this can have a direct effect in water retention and an indirect effect in cellulite too.
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