Every day, we are surrounded by countless reminders to eat healthily. Whether it is the Nutri-Grade labels prominently displayed on our favourite bubble tea and drink packets, or the upcoming nationwide push to normalise ordering food with “less salt and sauce”, the message from the Ministry of Health (MOH) is clear: Singaporeans need to cut back and make healthier choices.
But for many Singaporeans, it is easy to look at these campaigns and think, “I feel perfectly fine, so I don’t need to worry.”
This can be a dangerous misconception. As a health screening centre, we see the reality behind the data. Excessive consumption of sugar and sodium can contribute to health problems that develop silently over many years. High sodium intake can contribute to high blood pressure, while excessive intake of free sugars can contribute to weight gain, obesity and an increased risk of type 2 diabetes. These conditions may cause few or no noticeable symptoms until significant complications develop.
The impact goes beyond fitness or weight management. Over time, high blood pressure, diabetes and obesity can increase the risk of cardiovascular disease, stroke, kidney disease and other serious health problems.
Here is what a high-sodium, high-sugar diet can do to your body, and the medical markers to look out for during your next health screening in Singapore.
1. The Real Cost of High Sodium
The Health Promotion Board (HPB) reports that a staggering 9 in 10 Singaporeans consume nearly double the daily recommended limit of sodium, averaging about 3,620mg instead of the recommended 2,000mg (about one teaspoon of salt).
Excessive consumption of sodium can happen without you even realising it. Local favourites like fishball noodles, savoury sauces and gravies, as well as processed and prepared foods, can contain substantial amounts of sodium. In Singapore, salt, sauces and seasonings are among the key sources of dietary sodium.
When you consume too much sodium, your body retains more water, increasing the amount of fluid in your bloodstream. This can raise blood pressure, increasing the pressure placed on the walls of your blood vessels. Over time, persistently high blood pressure, or hypertension, can damage blood vessels and increase the risk of serious complications affecting the heart, brain and kidneys.
According to the National Population Health Survey 2024, over one-third of Singaporeans between age 18 to 74 suffer from hypertension, and it is a leading cause of kidney failure and stroke in the country.
🔍 What to look for in your next Health Screening
To identify potential health problems early and reduce the risk of serious cardiovascular and kidney complications, you should monitor the following in your health screening report:
- Blood Pressure (BP) Reading: Measures the force of blood against the walls of your arteries. A normal blood pressure reading is generally below 120/80 mmHg. Persistently elevated readings, particularly 140/90 mmHg or higher when measured in a clinic, should be evaluated by a doctor. Repeated measurements may be needed to confirm whether you have hypertension.
- Kidney Profile and Urinalysis: These tests help assess kidney function and detect possible kidney damage. A blood test measuring creatinine assesses the level of this waste product in your blood, while the estimated Glomerular Filtration Rate (eGFR) uses your creatinine result and other factors to estimate how well your kidneys are filtering blood. Urinalysis, including testing for protein or albumin in the urine, can provide additional information about kidney health.
2. The Real Cost of Excessive Sugar
When you consume more calories than your body needs, the excess energy can be stored as body fat, including visceral fat that accumulates around internal organs. Excess visceral fat is associated with increased insulin resistance, where the body’s cells become less responsive to insulin. Over time, this can increase the risk of developing prediabetes and type 2 diabetes.
Just like high blood pressure, prediabetes and early-stage type 2 diabetes often cause few or no noticeable symptoms. If prediabetes is left unaddressed, it can progress to type 2 diabetes, although this progression is not inevitable and can often be delayed or prevented through lifestyle changes.
The best way to detect prediabetes or diabetes is through blood testing, such as an HbA1c or fasting blood glucose test. These tests can identify abnormal blood sugar levels even before symptoms develop.
🔍 What to look for in your next Health Screening
To get the full picture of your metabolic health, your health screening package may include:
- Diabetes Screen (Glucose and/or HbA1c Test): Diabetes screening may include fasting glucose, random glucose, HbA1c, or a combination. Fasting and random glucose measure blood sugar at a specific point in time, while HbA1c (Glycated Haemoglobin) reflects average blood glucose over approximately the past 2 to 3 months. These tests can help identify prediabetes and diabetes, even before symptoms develop.
- Liver Profile (Liver Function Test): Measures liver enzymes and other markers that can indicate liver injury or impaired liver function. Obesity and insulin resistance increase the risk of metabolic dysfunction-associated steatotic liver disease (MASLD). However, liver enzymes alone cannot reliably detect fatty liver, which may be present even with normal results. Where appropriate, an abdominal ultrasound can provide additional information about liver fat.
Act Today and Get Screened
Making healthier dietary changes today is an excellent first step, but it is only half the battle. If you have spent years eating a diet rich in processed carbs, hidden sugars, and high-sodium sauces, your body already has a baseline story to tell.
The government’s campaigns are designed to protect your future, but a comprehensive health screening is what protects your present.
Knowing your current health numbers gives you the exact data you need to take control of your health. Don’t wait for symptoms to appear before you book a check-up, let Alliance Medical Centre help you protect your health! View Our Packages or Book an Appointment with us today.
