Salt, a mineral made up of sodium chloride, is an essential mineral in the body's functioning. It balances fluids, carries nerve impulses, moves muscles, and aids in nutrient absorption. Salt is also important because it is a flavoring agent for most foods and has been an essential part of diets worldwide. The consumption of salt in large quantities, which occurs when ultra-processed foods dominate the diet, poses significant health risks.

In this article, we’ll explore the recommended daily intake of salt, signs of overconsumption, and practical ways to maintain a healthy balance.

What is the Recommended Salt Intake?

The Dietary Guidelines for Americans recommend that a person consume less than 2,300 milligrams of sodium per day-that is, roughly one teaspoon. This, however, is based on general conditions and may differ according to health conditions. Patients with kidney disease, high blood pressure, or heart conditions might require stricter limitations.

Interestingly, studies indicate that consuming between 2,600–5,000 milligrams of sodium per day may be optimal for reducing the risk of heart disease and mortality. Both excessive and insufficient salt intake have been linked to adverse outcomes. Achieving the right balance is critical, and the best approach is to minimize processed food consumption rather than relying solely on the salt shaker.

Signs You’re Eating Too Much Salt

Several instances reflect excessive salt use. Early discovery of these helps one adjust dietary habits and thereby avoid long term health issues.

1. High Blood Pressure

The most important indicator of excessive salt intake is high blood pressure. Salt causes the body to retain water, increasing the volume of blood in your vessels and leading to elevated pressure levels. If your blood pressure consistently measures over 140/90 mmHg, it's time to evaluate your salt consumption.

2. Water Retention and Swelling

Too much salt disrupts the fluid balance in your body, causing water retention in tissues. This often results in swollen eyelids, fingers, ankles, or feet. Pressing on swollen areas may leave an indentation, a telltale sign of fluid buildup.

3. Frequent and Dark Urination

Salt affects your kidneys, which expel excess sodium through urine. After a heavy sodium meal, you will see darker, thicker urine with a stinging smell. This is due to the effort of your body to flush out the excess sodium.

4. Increased Thirst

Excessive salt intake dries your mouth and makes you desperately thirsty for water. Even after hydrating, you may feel more dehydrated because the body continues to strive to dilute the sodium in your system.

5. Sudden Weight Gain

Water retention as a result of high salt consumption can be an indicator of rapid weight gain, especially over 1kg in a day or 2kg in a week. Cardiovascular patients should check their weight daily to catch such changes early on.

Health Risks of Overconsumption of Salt

Among the many health risks associated with excessive salt intake are the following:

Hypertension

Blood pressure increases the chances of heart attacks and strokes and kidney damage.

Heart Disorder

Sodium can affect how the heart will operate and can potentially worsen underlying conditions in heart patients.

Kidney Disorder

The kidneys function slowly in passing excess sodium until it leads to kidney stones and disease over many years.

Stomach Cancer

Research studies now show that having a diet which is too salt-rich may create stomach cancer based on its influences on the interior surface of the stomach.

Hidden Sources of Sodium

Not all salty foods taste salty. The highest sodium contributors often include processed and packaged foods like bread, cereals, and sauces. Actually, more than 70 percent of sodium from an average American's diet come from such products.

Although foodstuffs such as soy sauce have very clear salty taste, others -such as bread in a package-will introduce hidden amounts of sodium.

How to Maintain a Healthy Salt Balance

Reducing salt intake doesn't mean sacrificing flavor. Here are some practical tips to cut down on sodium while enjoying your meals:

Cook Fresh Meals: Preparing meals from scratch allows you to control the amount of salt used.

Limit Processed Foods: Opt for whole foods like fruits, vegetables, lean proteins, and whole grains.

Read Nutrition Labels: Check the sodium content of packaged foods and opt for lower-sodium products.

Use Herbs and Spices: Flavor food naturally with garlic, lemon, and rosemary instead of salt. Rinse Canned Foods: If using canned vegetables or beans, rinse them well to remove excess sodium.

When to Seek Medical Advice

If you’ve been diagnosed with high blood pressure, kidney issues, or edema, consult your healthcare provider to determine your ideal sodium intake. Your provider can offer personalized advice based on your specific health needs.

Salt is a vital nutrient, but overconsumption has been known to cause various health problems, ranging from hypertension to kidney disease. Paying attention to the signs of excessive salt intake and making minor adjustments in the diet can prevent such conditions and allow the intake of salt to be used to enhance flavor without negative effects on health.

For most people, cutting back on processed foods is the most effective way to reduce sodium intake. Remember, balance is everything—your body needs salt, but just the right amount.

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.

Allergies are more common than ever with nearly 6% of adults and children in the US have some form of food allergy, and that number continues to rise. Whether it’s a peanut reaction, seasonal sneezing, or unexplained flare-ups after certain meals, allergies are increasingly linked to the immune system’s overreaction. And here’s where it gets interesting, your diet might be the missing link—not just in managing symptoms, but in preventing them in the first place.

The mainstream response to allergies often begins and ends with antihistamines but according to certified dietitian Lavleen Kaur, healing starts from within, “Allergies—whether triggered by food, weather changes, or environmental factors—are signs of an overactive immune system. True healing begins from within. Building natural immunity through nutrition is a long-term, sustainable approach that not only helps prevent allergic flare-ups but also strengthens overall health.”

Expert dietician reveals how your food and lifestyle choices can shape your immune response—and how a few shifts could help you reduce allergic reactivity naturally.

Immune System Starts in the Gut

Roughly 70% of your immune system lives in your gut. This isn’t just an interesting stat—it’s the reason nutrition plays such a central role in how your body handles allergens. A gut that’s inflamed, leaky, or dominated by bad bacteria is more likely to misfire, reacting to harmless proteins in food or the environment.

Kaur emphasizes the importance of nurturing this digestive-immune connection: “When the digestive system is strong, the immune system becomes less reactive. That’s why I often say, ‘Immunity begins at home’—not through expensive supplements, but through simple, consistent habits rooted in traditional wisdom.”

Start Your Day with Immunity-Boosting Rituals

Forget the hype around complicated health tonics. According to Kaur, the day should start with an old-school combination that’s surprisingly effective: one fig, two dates, and 3–4 black raisins, soaked overnight. “This combination is rich in iron, helps build stamina, and keeps oxygen flowing efficiently in the body,” she says.

Follow that up with probiotic-rich foods like curd, fermented kanji, or buttermilk. These naturally populate your gut with beneficial bacteria, improve digestion, and enhance immune balance.

Hydration is another non-negotiable. “Pale-yellow urine is a sign you’re well-hydrated,” says Kaur. She recommends rotating plain water with coconut water, herbal teas, and turmeric-ginger infusions—especially during allergy season, when respiratory health is easily compromised.

Eat with the Seasons, Not the Supermarket Shelf

There’s a reason your grandmother swore by seasonal eating. Fresh, in-season produce isn’t just better for the planet—it’s better for your immune system. Kaur urges people to “fill your plate with a rainbow of seasonal fruits and vegetables, especially those high in vitamin C like amla, guava, oranges, and bell peppers.”

Another group of nutrients to focus on? Quercetin and omega-3 fatty acids. Quercetin—a powerful antioxidant found in apples and onions—helps modulate the body’s histamine response, meaning fewer flare-ups. Omega-3s from flaxseeds, walnuts, and chia seeds work at the cellular level to reduce inflammation and balance immunity.

Gut Rituals that Support Allergy Relief

Beyond meals, Kaur recommends ancient digestive practices that keep the gut calm and efficient. After meals, chew a small amount of fennel seeds, cardamom, or clove with jaggery. This supports digestion and prevents the post-meal sluggishness that can signal immune stress.

At bedtime, her go-to ritual is a glass of warm turmeric milk. Turmeric is anti-inflammatory, and combining it with milk (or a plant-based alternative) enhances absorption. This simple step not only improves sleep but supports overnight cellular repair and immune regeneration.

Identify Your Real Triggers

What derails your immunity faster than pollen season? Ultra-processed foods. Refined sugar, deep-fried snacks, chemical additives, and preservative-laden packages are well-known immune suppressors. These foods also disrupt gut flora and increase inflammation, making your system more reactive.

Some people may benefit from limiting gluten or dairy, especially if allergies persist despite clean eating but Kaur cautions that elimination should always be done under guidance. “Removing a food group without support can lead to deficiencies. The goal is to reduce inflammation—not create new problems.”

Ancient Ayurvedic Ways To Relive Allergy

Modern medicine isn’t the only tool available for allergy relief. Kaur encourages integrating Ayurvedic practices like:

• Udvartan (herbal dry massage) for detoxifying the skin
• Nasya therapy (medicated nasal drops) for clearing the sinuses and balancing the mind
• Shirodhara (streaming warm oil over the forehead) to regulate nervous system sensitivity

These therapies support the body's natural detox processes and promote systemic balance—especially helpful for those with chronic skin, respiratory, or seasonal allergies.

If you’re looking for a magic pill or a shortcut, nutrition-led immunity might disappoint you. But if you’re after something sustainable, preventive, and empowering, this approach could change your life.

Building a stronger immune system isn’t about perfection. It’s about consistency. Kaur puts it simply: “When the body is nurtured consistently through nutrition and lifestyle, it becomes less reactive, more resilient, and deeply aligned with nature.”

In a world overflowing with medications, allergy shots, and crisis responses, the anti-allergy diet offers a grounded, proactive path—one meal, one habit, one day at a time.

Allergies don’t have to control your life. By rethinking your plate, daily rituals, and how you support your gut, you can create an environment where your immune system works with you—not against you. Nutrition won’t replace your EpiPen, but it might help you reach for it less often and that’s worth chewing on.

Lavleen Kaur is the Chief Dietitian & Founder, Santushti Holistic Healthcare & Diet Insight Nutrition Academy

Chia seeds and sabja seeds may look similar, but they offer very different health benefits. While both are packed with nutrients and easy to include in your daily diet, choosing the right one depends on your specific health needs, whether it is improving digestion, managing cholesterol, or boosting protein intake.

Here is a closer look at how they compare and what each seed can do for your body.

Chia Seeds

They are a powerhouse of Omega-3 fatty acids, which play a crucial role in reducing inflammation and protecting your heart. That means if your diet is looking a little too oily or your cholesterol numbers are not looking good, chia can be a new good thing for your heart.

Chia seeds are a complete protein; they contain all nine essential amino acids your body cannot make on its own. That is rare in the plant world. Compared to sabja (basil) seeds, chia packs in more protein per serving, making it an ideal option for vegetarians or anyone looking to level up their protein intake without touching a protein bar that tastes like cardboard.

Chia seeds are also a great source of micronutrients--magnesium, copper, selenium. These nutrients do not just sound healthy; they help with blood sugar regulation and energy production and may even support diabetes management.

Sabja (Basil) Seeds

Sabja seeds (also known as basil seeds) are cooling by nature; they are your go-to during the sweaty summer months or when your gut is acting up.

Feeling bloated, constipated, or trapped in a never-ending acidity cycle? Sabja has your back. It is rich in fibre, which helps keep your digestion smooth, your tummy calm, and your gut bacteria dancing.

But do not dismiss sabja as just another seed. It is loaded with flavonoids and polyphenols, two antioxidant groups that fight inflammation and protect your skin. So if you are breaking out more than usual, sabja could help you cool down from the inside out.

And yes, it is especially loved in Ayurvedic traditions for helping with acne, skin irritation, and generally bringing a calming effect to the body.

Chia vs Sabja

Chia Seeds

• Chia has omega-3 fatty acids.
• Chia has complete protein.
• Chia has micronutrients (magnesium, selenium, etc.).

Sabja Seeds

• Sabja offers digestive support (constipation, gas, acidity).
• Sabja offers an antioxidant punch.
• Sabja offers acne-fighting benefits.

How to Use Them

Chia: Add it to smoothies, puddings, or overnight oats. Soak them in water or almond milk for at least 30 minutes to avoid the dreaded chia belly.

Sabja: Best soaked in water for 10-15 minutes. Use in lemon water, faloodas, rose milk, or just sip throughout the day as a cooling tonic.

Chia or sabja seeds: Which one is better?

You do not have to pick sides. Some days you will need the heart-helping, protein-rich punch of chia; other days, your body will crave the calm, gut-soothing embrace of sabja. Balance is key. Let chia handle your protein goals and sabja soothe your stressed skin and stomach.