Salt, Sodium & Skin Puffiness

Salt, Sodium & Skin Puffiness

Many patients say:

“Doctor, main toh zyada namak nahi khata.”

But still they wake up with:

• Puffy eyes

• Swollen face

• Tight skin in the morning

Reason → hidden sodium, not just table salt.

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Salt vs Sodium – Simple Difference

• Salt = what you add from the salt shaker

• Sodium = present inside foods

Most sodium does not taste very salty.

So people think they are eating less salt, but sodium intake stays high.

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How Sodium Causes Puffiness

Sodium:

• Pulls water into tissues

• Makes body hold fluid

• Slows overnight fluid drainage

Face and under-eyes are first areas to show swelling.

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Foods That Cause Morning Puffiness

Common culprits:

• Packaged snacks

• Namkeen, chips

• Bakery items

• Restaurant gravies

• Cheese, sauces

• Pickles

• Instant foods

Even “sweet” foods can have high sodium.

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Why Puffiness Is Worse in the Morning

At night:

• You lie flat

• Gravity changes

• Sodium pulls water into face

Result → morning swelling, tight eyelids, dull skin.

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Is Completely Avoiding Salt Healthy?

No.

Very low salt can cause:

• Fatigue

• Headache

• Dizziness

Skin needs balance, not extremes.

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Smart Salt Habits for Better Skin

• Reduce salty food at dinner

• Home food > outside food

• Drink water evenly during the day

• Add potassium-rich foods (banana, coconut water, fruits)

• Sleep with slightly raised pillow

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Important Skin Truth

If puffiness:

• Improves by afternoon → lifestyle related

• Stays all day → structural or allergy related

Salt control helps only the first type.

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Clinic Experience

Patients often:

• Blame water

• Ignore sodium

• Expect creams to fix fluid retention

Creams don’t control salt effects.

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Bottom Line

✔ Salt is not the enemy

✖ Excess sodium is

Control timing, source, and balance, not fear.

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