Excessive Salt Consumption Linked to Serious Health Risks, Warns WHO

Islamabad:Salt is primarily used to enhance the flavor of food, consisting of 60% chloride and 40% sodium. While trace amounts of sodium are naturally found in many foods, a small daily intake of salt is essential for the body. It helps maintain the balance of water and minerals, supports muscle function, and strengthens the nervous system.

However, the body only requires a minimal amount of salt, and the World Health Organization (WHO) recommends a daily salt intake of no more than 5 grams (approximately one teaspoon). Despite this, excessive consumption of salt has become a global health concern, contributing to millions of deaths each year.

**WHO Reports on Salt’s Impact on Global Health**

In a 2023 report, WHO highlighted the significant risks associated with high salt consumption, including an increased risk of high blood pressure, heart disease, stroke, and early death. The report reveals that excessive salt intake is a major contributor to cardiovascular diseases, which result in nearly 2 million deaths annually worldwide.

The report emphasizes that while salt is an essential dietary component, its excessive use can lead to serious long-term health consequences, including:

1. **Short-Term Effects of Excess Salt Consumption:**
– **Bloating:** Excess salt causes the body to retain water, leading to bloating and swelling, particularly around the abdomen.
– **Increased Blood Pressure:** High sodium intake puts extra strain on the kidneys, making it harder for them to remove excess fluid, which results in higher blood pressure.
– **Swollen Hands and Feet:** Excessive salt can cause swelling in the hands, feet, and face due to fluid retention.
– **Excessive Thirst:** Salt pulls water out of cells, leading to dehydration and an intense feeling of thirst.
– **Frequent Urination:** The body compensates for the dehydration caused by salt, resulting in more frequent trips to the bathroom.
– **Weight Gain:** Retained water due to excess salt can lead to temporary weight gain.
– **Disrupted Sleep:** High salt intake can interfere with sleep, causing frequent waking or restless sleep.
– **Fatigue:** High sodium levels can cause cells to release water, leading to feelings of weakness and fatigue.
– **Digestive Issues:** Excessive salt can irritate the digestive system, leading to nausea or diarrhea.

2. **Long-Term Health Risks:**
– **Heart Muscle Enlargement:** Over time, excess salt can cause the heart’s muscles to enlarge, increasing the risk of heart disease.
– **Headaches:** Excessive salt consumption can affect blood vessels and lead to frequent headaches.
– **Kidney Diseases:** Chronic high salt intake puts a strain on the kidneys, increasing the risk of kidney diseases and stones.
– **Weakened Bones:** Long-term high salt intake can negatively affect bone health, leading to weaker bones and an increased risk of fractures.
– **Stroke:** High salt levels can increase the risk of stroke by contributing to the buildup of plaque in the arteries.

**Global Impact of Excess Salt Consumption**

WHO’s report underscores the global crisis caused by excessive salt consumption, stressing that many people are unaware of the health risks linked to high salt intake. Despite being aware of the dangers of excessive salt, many people fail to realize its long-term effects on health.

The WHO urges individuals to limit their daily salt intake to no more than 5 grams and encourages public health efforts to raise awareness about the harmful effects of excessive salt in diets.

In conclusion, the WHO calls for greater attention to reducing salt consumption worldwide to prevent a growing number of heart disease, stroke, and related deaths. Reducing salt intake is one of the most effective measures to improve public health and prevent long-term health complications.