Excessive salt consumption can cause calcium loss in the bones, increasing the risk of osteoporosis and fractures.

A long-term high-salt diet not only raises blood pressure and affects the heart and kidneys but also negatively impacts the skeletal system. According to the World Health Organization (WHO), Vietnam is one of the countries with the highest salt intake in the world, with an average consumption of 9.4 g/day—nearly double the recommended amount of less than 5 g/day.

Research from the Linus Pauling Institute at Oregon State University (USA) shows that when salt intake increases, the body excretes more calcium through urine, leading to calcium deficiency in bones. Many other studies also confirm that long-term high salt intake can inhibit calcium absorption and utilization, causing calcium loss from bones, thereby increasing the risk of osteoporosis and fractures. In fact, adult women may lose 1% of bone density each year by consuming just one extra gram of salt daily.

A salty diet significantly harms the bones. (Photo: Shutterstock)

In addition, a high-salt diet is also a risk factor for autoimmune arthritis. A study of 18,555 people, published in the U.S. National Library of Medicine (NCBI), showed that high sodium intake increases the risk of developing rheumatoid arthritis by 1.5 times.

Ways to reduce salt in the diet

To protect bone health in particular and overall health in general, those with a salty-eating habit should adjust and reduce their daily salt intake. Salt reduction can be done gradually: first lowering intake to 7 g/day, then reducing to under 5 g/day by:

• Choosing more steamed or boiled dishes instead of braised, stir-fried, or grilled ones.

• Reducing salt and salty seasonings when marinating or cooking. When preparing meals, replace part of the salt or fish sauce with pepper, herbs, or low-sodium spices.

• Avoid dipping fruit in salt or over-seasoning foods.

• Cooking at home to better control the salt content in meals.

• Limiting processed foods high in salt such as pickled vegetables, sausages, ham, bacon, canned foods, etc.

Processed foods often contain high amounts of unhealthy salt. (Photo: Shutterstock)

At the same time, to keep bones and joints strong, everyone should proactively care for bone health early using scientific approaches: build a healthy diet, increase fresh vegetables and fruits, minimize fast food; exercise for at least 30 minutes daily with light activities such as walking, swimming, or cycling; maintain a healthy weight; and ensure 7–9 hours of sleep per night.

According to Dr. Tang Ha Nam Anh, Director of the Orthopedic Trauma Center, Tam Anh General Hospital (Ho Chi Minh City), if unusual bone or joint pain occurs, patients should closely monitor and seek timely medical examination. In addition to moderate exercise, a balanced diet, and limiting excess salt, those at high risk of musculoskeletal problems may supplement with specific nutrients such as Eggshell Membrane, Undenatured Type II Collagen, Collagen Peptides, Turmeric Root, and Chondroitin Sulfate to enhance bone and joint strength, improve flexibility, reduce inflammation, and slow down joint degeneration.