The Impact of Sugar and Salt on Your Health

Symptoms

A) Of excessive salt consumption

Excessive intake of salt has several side effects on the health of an individual. Excess salt symptoms include the following —

• High Blood Pressure:

Hypertension, which is one of the most typical side effects of consuming excess salt, raises the danger of heart disease and stroke.

• Swelling:

Salt makes the body retain water, resulting in swelling in different parts of the body, especially the hands, legs, and feet.

• Kidney Issues:

The kidneys work harder to filter the excess salt, potentially leading to kidney stones or impaired kidney function.

• Thirst and Dehydration:

High salt intake makes you feel thirstier and can contribute to dehydration if not addressed.

B) Of excessive sugar consumption

Eating too much sugar can also lead to numerous health problems. Too much sugar has side effects, including —

• Weight Gain:

High sugar intake can lead to weight gain, contributing to obesity and related health issues.

• Increased Risk of Diabetes:

Excessive sugar can cause insulin resistance, increasing the risk of type 2 diabetes.

• Tooth Decay:

Sugar is a leading cause of tooth decay and cavities, as it promotes the growth of harmful bacteria in the mouth.

• Fatigue and Energy Crashes:

While sugar provides a quick energy boost, it often leads to a crash, leaving you feeling more tired than before.

Health Benefits of Avoiding Excess Salt & Sugar

Reducing salt and sugar intake can have several health benefits, including —

• Improved Heart Health:

Lowering salt consumption can reduce blood pressure, decreasing the risk of heart disease and stroke.

• Better Weight Management:

Cutting down on sugar helps in maintaining a healthy weight, reducing the risk of obesity.

• Enhanced Energy Levels:

Avoiding sugar crashes by consuming balanced meals leads to more stable energy levels throughout the day.

• Healthier Kidneys and Teeth:

Reduced salt intake eases the strain on your kidneys, and less sugar intake helps maintain better dental health.

Ideal Consumption Levels

Moderation is key when it comes to consuming salt and sugar.

• Salt:

The NHS recommends that adults should not consume more than 6 grams of salt per day (about one teaspoon).

• Sugar:

The NHS advises that free sugars (those added to foods or found in honey, syrups, and fruit juices) should not make up more than 5% of your daily calorie intake. This translates to about 30 grams (roughly seven sugar cubes) for adults.