Knowledge is power; however, if you choose to ignore what you know, you compromise your TOTAL HEALTH and negatively impact your quality of life. These four “S’s” can have devastating consequences if left unchecked.

The First ‘S’ Is Salt

Salt [sodium] adds flavor to most things; therefore, it is present in many foods. When you prepare your meals at home, from scratch, you can control how much salt is in the dish. Unfortunately, when you eat out, it is almost impossible to control how much salt is added. Salt is also present in most processed foods and unless you are extremely vigilant you may be consuming more than your daily allotment of sodium.

The daily allotment of sodium is less than 2,300 milligrams (mgs), according to the dietary guidelines for Americans. Take that with a grain of salt, as I am inclined to believe that less than 1600 mgs may be a more appropriate number. We know that excess sodium can impact our health negatively:

1. High blood pressure
2. Heart disease (heart attack, heart failure, myocardial damage)
3. Stroke
4. Stomach cancer
5. Kidney damage
6. Osteoporosis

The Second ‘S’ Is Sleep

More specific, a lack of sleep. While the number of hours of sleep necessary for proper functioning of your body varies with age, it’s important to remember that the quality of that sleep is also important.

Getting less than seven hours of sleep consistently will eventually compromise your TOTAL HEALTH. The National Sleep Foundation recommends between 7-9 hours of sleep per night.

A lack of sleep has been linked to:

1. Obesity
2. Diabetes
3. Heart disease and high blood pressure
4. Daytime drowsiness and accidents
5. Increased risk of depression and anxiety
6. Negatively impacts the immune system

The Third ‘S’ Is Stress

You don’t’ need to look too far to find the consequences of too much stress. Just about every adult has experienced stress in their life, and many can tell you the consequences of sustained stress.

1. Anxiety, agitation, irritability, and volatile mood swings
2. Weight gain and increased abdominal fat
3. Heart disease, angina, heart attacks, and high blood pressure
4. Gastrointestinal problems
5. Dampening the effectiveness of the Immune System
6. Speeds up the aging process

The Fourth ‘S’ Is Sugar

Sugar is perhaps the most insidious, and for that reason, it is the one that many people struggle with. Sugar causes physiological and psychological addiction and this is what makes it so difficult for many to let go. Like salt, sugar is found in many obvious and not so obvious food preparations. Again, if you want to control your sugar intake, prepare your meals from scratch and minimize your consumption of processed foods.

The American Heart Association recommends consuming between 24 – 36 grams (gms) of sugar per day. That is 6-9 teaspoons of sugar per day. The lower end is recommended for women and the higher end for men. Check your sugar consumption, you may be surprised how much damage sugar does to the body.

Why are we so outraged about sugar? Chronic consumption of excess sugar leads to:

1. Chronic inflammation [precursor to most diseases]
2. Weight gain
3. Diabetes
4. Heart disease and stroke
5. Fatty liver disease, which contributes to Diabetes
6. Increased blood pressure

While you may know these facts already, it never hurts to give a gentle reminder, since many have become complacent in their indulgence. Many of us have forgotten the unhealthy consequences of the not so silent and deadly “S’s.”  Any “S” chronically present in your life is cause for concern. Take the time to examine your story and make the decision to create an effective plan that is realistic and sustainable to rectify the problem.