Shake the habit: Lowering salt for better health
Most adults consume more than twice the amount of salt recommended by the World Health Organization - just one teaspoon a day is the limit, but many are going well beyond that without even realising it.
As we recognise World Salt Week, from 12 to 18 May 2025, it is important to highlight the benefits of reducing your sodium intake, as well as how you can achieve this and leverage the resources available to stay on top of your health. If not managed correctly, the effects can be detrimental and cause raised blood pressure, which increases the risk of cardiovascular diseases, gastric cancer, osteoporosis, Meniere's disease, kidney disease and could contribute to the development of obesity.
Over a decade ago, as a response to managing the high sodium intake among South Africans, South Africa became one of the first countries in the world, and the first country in Africa, to pass regulations on sodium content in processed foods to lower rates of high blood pressure and, in turn, mortality. While from a legislative perspective, the guidelines exist, the problem goes beyond the plate, and it is still up to the individual to take responsibility for their sodium intake.
Knowing that high sodium intake manifests into high blood pressure, which perpetuates the risk of more health concerns, underscores that managing your weight and stress, increasing physical activity, and reducing excessive drinking and tobacco use all play a vital role in adopting healthy habits to improve your health.
More importantly, for any lifestyle change, we advise seeking advice from a medical professional, who can guide you on how to plot the journey based on your needs, including whether medication may need to be administered. However, if you have already been diagnosed with high blood pressure, your doctor may prescribe medication to prevent further chronic illnesses.
Additionally, prioritising being part of a medical scheme will not only help you stay up to date with your health, but it can also aid in getting the right treatment as and when needed. Some medical schemes offer members access to one health assessment each year as part of their wellness programme.
Over and above that, if you know your diet consists of high sodium and you have other lifestyle-related issues, here are a few symptoms you should be aware of to help you get ahead of high blood pressure: Early morning headaches
Nosebleeds
Irregular heart rhythms
Vision changes
Buzzing in the ears
As we raise awareness on this important topic, we urge all South Africans, young and old, to take charge of their health. While you make significant changes in the kitchen, investigate what your medical scheme covers you for and how they can support you on your journey to leaving bad habits behind for better health.
Dr. Lee Moses: Medical Advisor: Advisory Risk and Quality Management at Bestmed Medical Scheme
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