How much is too much?

03/07/2022

Salt has been used by humans for thousands of years. It is available from sea water, mineral deposits (under the earth), surface, saline lakes, and springs. It was not easily available, and was such a precious commodity in ancient times, that it was used as a currency or was bartered. It even had a role in India’s fight for freedom.
Salt has been used to flavour and preserve food. Today, availability of salt is ubiquitous and is available cheaply. In most countries it is available with iodine added to it.
Why is it important?
Salt is essential for maintaining the water and electrolyte balance in humans. It has sodium and chloride, which are essential for human life. Like all food ingredients, too less or too much both are harmful for health. In the last few decades, the amount of salt used has increased manifold.
Recommended intake
The recommendations are 2300 mg or 5 grams (1 teaspoon) of salt daily. The American heart association recommends 1500 mg daily or 3.8 grams of salt for health and prevention of disease.
Children less than 1 year of age should not be given salt. It has been found that average consumption of salt is much higher in most countries. In India, various studies have given an estimate of twice the levels as compared to WHO recommendations.
According to the Global Burden of Disease study published in Lancet, high intake of sodium is the largest contributor to mortality and second most important factor for DALYs (disability adjusted life years). An estimated 2.5 million deaths could be prevented each year if global salt consumption were reduced to the recommended level.
Where is my salt?
Processed and comfort foods
Added to home food
Occurs naturally in food
Added as table Salt
How does it affect?
Increased salt intake increases inflammation and metabolic stress-oxidative stress.
It has been linked to high blood pressure.
Arteries: Excess salt causes damage to the lining of the arteries and makes them stiffer.
Heart: Prolonged high salt intake increases the size of left ventricle, one of the chambers of the heart.
Kidneys: Salt load on kidneys leads to improper functioning, leading to an imbalance of many more minerals.
Brain: It affects the blood circulation, and adversely affects many neuronal circuits in the brain.
Skin: Increases inflammation in the skin and causes sodium deposits in the skin.
Bones: Decreases bone mineral density and mineral content of bones, including calcium.
These effects on the arteries and other organs are independent of the damage caused by high blood pressure. Dietary salt is an independent risk factor for strokes and dementia too.
There is a 17 per cent increase in cardiovascular events for every 1000mg/day increase in sodium intake. Increased salt intake during adolescence contributes to increased risk of high blood pressure.
The effect of high salt intake varies for individuals, sex and even some races.
Research has shown that it’s not only the amount of salt but the ratio of salt to energy intake, which is important, recommendations should also factor in this.
The Writer is Dr Anjali NakraMBBS, D O, Diplomate LM at Lifestyle Medicine PhysicianFounder: Path to Health Clinic, Certified World Obesity FederationSecretary: Indian society of Lifestyle Medicine (ISLM)

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