Nocturia: How To Minimize Nigh-Time Peeing By Cutting Down On Salt
Night time peeing, also referred to as nocturia, is common among the elderly, who are over the age of 60. However, you don’t have to be elderly to experience nocturia. Do you find that your sleep is constantly being interrupted by the need to urinate? Sometimes even several times in the course of the night? Some of us suffer from overactive bladders, or OAB, which causes one to frequently urinate at night.
Ideally, the urine in the human body should be more concentrated at night, thus minimizing the need to urinate. This in turn should allow us to sleep for six to eight hours, without interruption. However, if you have an overactive bladder, you will find that you wake up twice or more times in the course of the night, to go relieve yourself. This can have a serious impact on the quality of your sleep. And ultimately, it will impact the quality of your life during the day.
What Causes Nocturia?
One of the reasons you might be having a difficult time sleeping through the night without going to pee, could be because you have an overactive bladder. Yet another reason could be the lifestyle habits, such as consumption of beverages close to sleeping time. Research shows that salt intake also causes nocturia.
Dr. Matsuo Tomohiro, from the Nagasaki University, led a research to study the impact of salt intake in a group of 321 adult women and men, who had been suffering from sleeping problems. The study’s participants were guided on how to reduce their salt consumption for a period of 12 weeks. 223 participants of the 321, managed to cut down their salt intake from 10.7g daily to 8.0g. After making that change in their salt intake, the group showed a decline in the night-time urination from 2.3 times in a night to 1.4 times. The control group of 98 participants out of the 321, were subjected to an increase in salt intake from 9.6g every night, to 11g. The study found that this particular group experienced an increase in night-time urination from 2.3 times a night, to 2.7.
From the research, it is evident that reducing salt intake can help reduce the need to pee at night. This is turn it’ll allow you to enjoy 6-8 hours of uninterrupted sleep.
How to Reduce Salt Intake With Ease
Some individuals are used to taking a lot of salt in their food. So, the thought of cutting down on it is simply unfathomable for them. Here are a few tips on how to cut down your salt intake, so that you can start enjoying a good night’s sleep and quality days.
- When cooking, use other flavor fool spices, such as garlic and ginger, as opposed to adding more salt in your food. Such alternatives are healthier and will make your food tastier.
- Most canned foods are preserved in a lot of salt. It is best to wash out the salt before consuming or cooking them. When you go shopping at the grocery store, go for low-sodium canned foods.
- When eating away from home, avoid bread and fried foods, and go for the boiled, grilled, broiled or steamed foods instead. The latter have less salt in them.
Reducing your salt intake is not only a key to preventing nocturia, but it can also help you enhance your overall health.