DID you know that it is Salt Awareness Week? Health experts are warning that the country is facing an invisible crisis, one that is quietly damaging lives long before symptoms appear.

While most South Africans know salt can raise blood pressure, few realise the broader health risks linked to excessive sodium intake.

From disrupted sleep and declining kidney function to weakened bones and even increased stomach cancer risk, experts say the effects of too much salt reach far beyond heart health.

The experts said most people don’t know how much they’re consuming.

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Health professionals warn that the danger is no longer just the saltshaker on the dinner table.

Hidden sodium in processed and everyday foods continues to drive unhealthy consumption habits across the country.

“A high-sodium meal can affect you immediately,” explained registered dietician Danielle Oldfield Venter.

“Many people don’t realise that excess salt can disrupt sleep the very same night, contributing to headaches, fluid retention, and even sleep apnoea.”

Poor sleep then fuels fatigue, cravings, and unhealthy eating patterns the next day, creating a cycle that is difficult to break.

Yet experts say the solution does not require drastic lifestyle overhauls.

“In fact, small, consistent changes can produce noticeable improvements within days. Many people report better sleep, steadier energy levels, and fewer cravings after reducing sodium intake. South Africa has already made significant progress through legislation limiting sodium levels in processed foods. ”

Since the introduction of the country’s sodium reduction laws, salt intake among young South Africans has reportedly fallen by around 1.2 grams per day.

But despite these gains, most South Africans still consume well above the World Health Organization recommended limit of five grams of salt daily.

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Experts say the remaining challenge lies in individual behaviour, the salt added during cooking, at the table, and through everyday food choices.

Reading labels, choosing lower-sodium products, cooking with herbs instead of salt, and regularly checking blood pressure and kidney health are all practical ways South Africans can take control of their well-being.

According to Maria Carpenter, Head of Momentum Multiply, Momentum Health’s complete wellness rewards programme, lasting change happens when people can track and see the impact of healthier choices.

“Every small decision builds momentum. When people can measure improvements in their health, behaviour shifts from effort into habit,” said Carpenter.