Salt is essential to the body because it helps control neuron communication, muscular contraction, and fluid equilibrium. Adhering to daily recommendations is crucial because excessive consumption can pose significant health concerns.
How much salt should we consume?
The World Health Organization (WHO) states that individuals should take no more than 5 grams of salt daily, which is equivalent to roughly 2,000 milligrams of sodium. The American Heart Association supports the lower end of the sodium intake range of 1,500–2,300 mg per day, according to Dr. Rakesh Gupta, Senior Consultant–Internal Medicine at Indraprastha Apollo Hospitals.
Following these recommendations can help prevent high salt intake, which is closely associated with cardiovascular illnesses, strokes, and hypertension.
Salt is essential to the body because it helps control neuron communication, muscular contraction, and fluid equilibrium. Adhering to daily recommendations is crucial because excessive consumption can pose significant health concerns.
What are the immediate effects of high salt consumption?
According to Dr. Jayanta Thakuria, Director of Internal Medicine and Rheumatology at Yatharth Super Speciality Hospitals in Faridabad, your body undergoes a number of instant changes when you take more salt than is advised.
- Increased Thirst: Excessive salt disrupts your body’s fluid balance, causing dehydration and triggering intense thirst to restore equilibrium.
- Water Retention: Your kidneys work to balance sodium levels, leading to fluid retention and bloating. This excess fluid can cause puffiness and swelling in various parts of the body.
- Temporary Rise in Blood Pressure: Extra sodium draws water into your bloodstream, increasing the volume of blood and subsequently elevating your blood pressure.
What are the long-term health risks?
Long-term high salt consumption can significantly affect your health, both Drs Thakuria and Gupta, agreed:
- Hypertension (High Blood Pressure): Persistent high salt intake can lead to chronic hypertension, a major contributor to heart disease and stroke. Dr. Rakesh Gupta highlights that excessive salt can overwork the heart, leading to conditions like heart failure.
- Kidney Damage: Salt increases the kidney’s workload by affecting fluid retention. Over time, this can result in kidney disease or exacerbate existing conditions.
- Bone Health: High sodium levels lead to increased calcium excretion through urine, potentially causing calcium deficiency and increasing the risk of osteoporosis.
- Increased Risk of Stomach Cancer: Studies have linked a diet high in salt to an increased risk of developing stomach cancer due to its harmful effects on the stomach lining.
Although salt is necessary, its negative effects can be avoided by using it sparingly. Overconsumption can cause major long-term health problems, such as elevated blood pressure, renal damage, and an increased risk of cancer, in addition to the immediate discomfort. A diet that satisfies your salt requirements while protecting your health can be customized with the assistance of medical professionals.
