Sodium intake across the world is now at an all-time high, whether it be in. A high-income or a low-income country. The primary source of this high-sodium diet is packed and processed food, which, even in a single big serving, can raise sodium levels more than the recommended daily amount. Increased sodium consumption is an ever-present factor behind the derailment of cardiovascular health.
Sodium chloride is the main composition of iodized salt sold as table salt for household consumption. In the right amount, Sodium chloride is an essential element required for acid-base balance, mental development, conduction of nerve impulses in the body, and normal functioning. Sodium levels are naturally high in seafood, milk products, and nuts.
High levels of sodium in the blood due to oral consumption can lead to high blood pressure, gastric disturbances, obesity, and also affect the cardiovascular system.
What are the recommended sodium levels for everyday consumption?
The recommended amount of sodium for adults is less than 5 g daily. However, the induction of processed food into the everyday diet has pushed daily sodium consumption beyond this advised amount to an estimated average of 10.48 gms, according to WHO figures. High sodium consumption can bear long-term consequences on people’s health and a rise in the incidence of non-communicable diseases and cancers.
What can high levels of sodium consumption do for the body?
Consistently high levels of sodium in the body can lead to the following problems in the affected population:
1. Increased risk of cancers
2. Gastric disturbances are documented with long-term consumption of salt, including stomach cancer
3. High blood pressure due to increased blood volume and sympathetic system stimulation.
4. The continuous stress on the kidney to filter out excess salts can eventually also lead to kidney diseases
5. Increased levels of sodium excreted in urine can also lead to loss of calcium in the urine and osteoporosis
6. A high salt diet can exacerbate conditions like meniers disease by increasing fluid volume in the inner ear.
7. On a more acute basis, it can cause changes such as swelling of the face or feet. They can also be bloating and be more thirsty.
8. Salt consumption can also lead to weight gain and salt addiction.
How do you reduce sodium intake?
Reducing sodium intake should be a collective effort where there are the efforts that we can make at home and also at a collective level as a community:
1. Stop putting table salt on the table to make it less accessible for additional consumption
2. Reduce salt use in the meals by using another seasoning for flavouring the food
3. Decrease processed food intake and emphasize home-cooked meals and whole food.
4. Drink enough water to prevent dehydration of the body cells and to flush out excess salts
5. Use vinegar or citric acid to flavour food instead of salt
6. Canned food is exceptionally high in sodium; therefore, it is best avoided or if used needs to be washed first.
7. Read labels before eating processed food and avoid salts that exceed the recommended amount.
8. Avoid using outside or market-bought sauces.
What are steps being taken globally to reduce sodium consumption?
There has been a growing consciousness regarding increased sodium consumption and the possible increase in noncommunicable diseases that have urged governments worldwide to encourage measures to control salt consumption. The following steps are being taken to reduce global sodium intake:
1. Increasing awareness with mass media communication and campaigns.
2. Settings of concrete standards for sodium levels in meals and snacks.
3. Start putting food labels on the front of the food packet to keep the consumers informed.
Conclusion:
Salt is a necessity and an essential part of the cuisine of places everywhere. It is, however, like everything else, best consumed in moderation. There are several elements in our diet that we might not even know the effects of, and therefore, it is essential to control and regulate the components whose side effects we do know of. With all the measures one takes to reduce their chances of noncommunicable diseases, a decrease in sodium consumption is also desirable. Take whatever measure makes sense to regulate and moderate salt consumption, including measuring the salt that needs to be eaten during the day, putting it aside, and shifting to a diet that emphasizes whole foods.