How Excessive Sodium Impacts Your Health

24 Oct 2023

For many Singaporeans, savoury dishes like hawker favourites and zesty sauces are an integral part of our food culture. But while these dishes tantalise our taste buds, there's a hidden component to be wary of: sodium. Sodium, predominantly found in the form of salt in our diet, plays an essential role in our physical well-being. However, excessive consumption can have severe health repercussions. As we increasingly turn to wellness supplements and natural remedies to improve our health, it's equally important to understand the risks associated with high sodium intake.

1. The Essential Role of Sodium

Firstly, what exactly is sodium? Sodium is a mineral that, in moderate amounts, is vital for our body's proper functioning. Found naturally in many foods, its primary role includes maintaining fluid balance, ensuring nerve function, and facilitating muscle contractions. Sacha inchi oil, a wellness supplement popular among Singaporeans, also contains trace amounts of sodium, though its primary benefits come from its rich Omega-3 content.

2. How Much is Too Much?

The recommended daily sodium intake is 2.4g (equivalent to 6g of salt). Singapore's Health Promotion Board recommends a limit of 5g of salt (2g of sodium) daily. It's vital to understand the difference between sodium and salt. Sodium is a component of salt, and it's this mineral that health guidelines refer to when discussing intake limits.

Where might we unknowingly consume excessive sodium? The culprits often include processed foods, certain hawker dishes, instant noodles, takeaways, and some seasonings. With Singapore's bustling food scene, it's easy to exceed these recommendations without realising it.

3. Health Impacts of Excessive Sodium Consumption

High Blood Pressure (Hypertension):

Excessive sodium consumption can lead to an increase in blood pressure. Raised blood pressure puts strain on the heart and can lead to cardiovascular problems.

Heart Disease and Stroke:

Hypertension, resulting from excessive sodium intake, significantly increases the risk of heart diseases and stroke. In Singapore, heart diseases remain one of the leading causes of death, making sodium moderation crucial.


Kidney Disease:

Kidneys play a pivotal role in filtering out excess sodium. Consuming excessive sodium means overworking these vital organs, increasing the risk of kidney disease.


High sodium intake can lead to increased calcium excretion in the urine. Over time, this can weaken bones, raising the risk of osteoporosis.



While sodium itself doesn't lead to weight gain, high-sodium foods are often calorically dense and processed, indirectly contributing to weight gain.

4. Other Negative Impacts

Dehydration: As sodium holds onto water, excessive intake can upset the water balance, leading to dehydration.


Bloating and Edema: Excess sodium in the system leads to fluid retention, manifesting as bloating and, in severe cases, edema.


Stomach Cancer: Some studies have linked high salt diets to an increased risk of stomach cancer, making it another reason for Singaporeans to monitor their intake.

5. Practical Tips for Reducing Sodium Intake

Reading Food Labels: Understand and compare sodium content when shopping. Choose products lower in sodium and be wary of terms like 'low-sodium' without checking the actual content.


Opt for Fresh Foods: Fresh fruits, vegetables, and unprocessed meats naturally contain less sodium. Supplementing with wellness supplements like sacha inchi oil can also help in achieving a balanced diet.


Cook at Home: Preparing dishes at home lets you control the ingredients and seasoning. Experiment with herbs and spices to flavour your dishes without excessive salt.


Limit Processed and Packaged Foods: Instant noodles, canned goods, and some snacks are high in sodium. Opt for healthier alternatives available in Singaporean markets.


Experiment with Herbs and Spices: Turmeric, ginger, lemongrass, and pandan are flavourful alternatives to excessive salt, enhancing your dishes naturally.


As Singaporeans become more health-conscious, integrating wellness supplements and understanding the importance of moderating sodium is paramount. By being more informed and making mindful choices, we can navigate our rich food culture healthily and responsibly. As with any diet change, consider seeking advice from healthcare professionals, and always remember – moderation is key.



Explore the health risks of excessive sodium and discover practical tips for everyone to maintain a balanced diet.


With Us

Extra 10% Off

When You Subscribe Email Below

Don't leave before using your unique discount. Take 10% off NOW!