Wow! This is Salty🧂!

Hello everyone 👋,

I hope you are doing well. I apologize for the silence in the past month. As you all know, I am currently on placement in the hospital, working in the cardiac ward, and I have to tell you, I absolutely love it.

I had the opportunity to shadow exceptional dietitians who provides support to patients at both the ICU and ward levels. During my time with them, I assisted patients recovering from surgeries, cardiac arrests, heart valve replacements, and elderly patients with multiple health conditions. I even began to familiarize myself with renal patients. All in all, it was a promising start, and I'm genuinely happy with the experience. The people I've met have been wonderful.

Now, after this valuable experience, I'm back at the University for some additional simulation activities. In one of our tasks, I collaborated with my colleagues on a project related to health promotion. We created a simple video about salt, aiming for a concise 5-minute presentation.

The video we created focuses on salt, and I found this topic to be highly relevant and useful. It's not only important for patients dealing with hypertension, cardiac disease, or renal issues but is also a valuable health topic for anyone concerned about their well-being. Salt intake affects a wide range of individuals, and understanding how to manage it can have a positive impact on our overall health.

The video provides basic information, and I would appreciate it if you could let me know your thoughts on it.

What is salt?

Salt, scientifically known as sodium chloride, is a mineral compound composed of two chemical elements: sodium (Na) and chlorine (Cl). It is one of the most common and essential minerals in our diet. Salt is primarily used as a seasoning to enhance the flavour of food, but it also plays crucial roles in various physiological processes within the human body.

Sodium is an essential electrolyte that helps maintain proper fluid balance, nerve function, and muscle function. Chlorine, in combination with sodium, helps regulate the body's acid-base balance. Together, sodium and chlorine are fundamental to our overall health and well-being. Salt can be found naturally in some foods and is also added to many processed and prepared foods to enhance taste and preserve them.

How much salt should we consume?

To maintain a healthy diet, it's recommended that adults and children over 11 years limit their daily salt intake to no more than 6 grams, which is approximately equivalent to a teaspoon. This recommended daily intake includes both the salt naturally present in foods and any salt added during or after cooking.

Some food labels call salt, sodium instead. Salt and sodium are measured slightly differently. The recommended daily sodium intake for adults is less than 2.5g per day.

For younger children, the daily salt intake recommendations decrease with age:

Children <1 year should be having no more than 1g of salt a day

1-3 years:

• Maximum Salt Intake: 2 grams per day

• Maximum Sodium Intake: 0.8 grams per day

4-6 years:

• Maximum Salt Intake: 3 grams per day

• Maximum Sodium Intake: 1.2 grams per day

7-10 years:

• Maximum Salt Intake: 5 grams per day

• Maximum Sodium Intake: 2 grams per day

These guidelines are established to help reduce the risk of health problems associated with excessive salt consumption. It's important to be mindful of your salt intake and make informed choices about the foods you consume to stay within these recommended limits.

In 2018/2019, the average salt intake per day in England was 7.5 grams, which decreased from 8.1 grams in 2005/2006. This is a positive result, but still not enough. this decrease is a positive trend, indicating that efforts to reduce salt consumption are making an impact. However, it's important to note that the current average salt intake is still above the recommended daily limits, highlighting the need for further awareness and action to encourage healthier dietary habits. Read more here

Where do we find salt?

Salt is a common element in our diets, and its presence isn't limited to the salt shaker on our dining tables. Many of the foods we love and enjoy, particularly processed foods, often contain hidden amounts of salt. This can be a major contributor to our daily salt intake. The excess salt content in these processed foods can catch us by surprise and lead to health concerns if not managed effectively. To make informed and healthier dietary choices, it's essential to be aware of which processed foods tend to have high salt levels.

For instance, some examples include breakfast cereals, cheese, tinned vegetables, bread, savory snacks, meat products, and microwaveable ready meals. Recognizing these examples can help us identify potential sources of excessive salt in our diets. By being mindful of the salt content in these foods, we can take steps to reduce our salt intake and make more health-conscious choices. Understanding where salt hides in our favorite foods empowers us to manage our salt consumption effectively and strive for a healthier, balanced diet.

Why are we worried about salt intake?

There are several problems associated with excessive salt consumption. Short-term effects can include bloating, swelling, increased thirst, weight gain through water retention, sleep disturbances, lethargy, stomach upset, and cramps. Long-term effects can lead to high blood pressure, heart disease, stroke, kidney disease, kidney stones, calcium loss, and even stomach cancer.

5 easy tips to help you reduce your overall salt intake:

Tip 1: Limit the amount of salt you add when cooking and eating. Try tasting your food before adding extra salt and leave the salt shaker in your cupboard to avoid the temptation.

Tip 2: Add flavor to your food with herbs, spices, black pepper, garlic, chili, or lemon juice instead of salt. This can enhance the flavor of your food without adding more salt.

Tip 3: Check food labels. Look for products with green and amber color-coded labels on the front of the packaging and limit those with lots of red color.

Tip 4: Compare salt levels among similar products and choose those lower in salt. Many products now offer reduced salt options.

Tip 5: Consider cutting down on salty snacks and ready meals for a healthier lifestyle. Opt for whole-grain reduced salt crackers with guacamole or try making your own pizza at home. Fresh fruits and vegetables are always a good option for a healthy snack.

Whether you're managing hypertension, cardiac conditions, renal health, or simply striving for a healthier lifestyle, being mindful of your salt intake can make a substantial difference in your well-being.

As we've explored the role of salt in our diets, we've also learned that making small but impactful changes can lead to a healthier and more flavorful way of eating. Choosing herbs, spices, and other flavor enhancers over excess salt, reading food labels attentively, and opting for lower-salt alternatives can all contribute to improved health outcomes.

I hope this brief video on salt has provided valuable insights and inspired you to take steps toward a healthier future. Remember, every reduction in salt intake is a step closer to better health. So, let's continue our journey towards a lower-sodium lifestyle, one flavorful choice at a time! 😋