Too much of anything is poison

Tendai Gukutikwa
Post Reporter
SALT has long been an integral part of the human diet.
In Biblical times, it was used as a symbol of value and preservation, and today it remains indispensable in the kitchen.
It brings out flavour, enhances taste, and has become such a normal part of cooking that a meal can feel incomplete without it.
A little may transform an otherwise bland plate of food, but adding more does not necessarily make it better.
Nutritionists warn that when it comes to dietary habits, too much of anything can become dangerous – particularly salt.
The concern is, not only the salty taste that people can detect, but the total amount of salt consumed over time, including hidden sodium from processed foods.
For many Mutare residents, particularly those who spend their days at work, health risks do not stem from special occasions, but from what they consume almost every working day.
These include fizzy drinks bought with lunch, convenient packets of chips, an extra spoonful of salt added without tasting the food first, and hours spent sitting behind a desk.
It is a routine that has become almost normalised – wake up, go to work, sit for hours while snacking, rush out for lunch, return to the desk, munch on more snacks, and go home tired. Physical exercise is routinely postponed while unspent calories continue to accumulate.
Speaking on these daily habits, nutritionist, Ms Rumbidzai Mukori, emphasised that minor choices impact long-term health over time.
She noted that people need to become far more conscious of what they put into their food and bodies, particularly because excessive salt intake contributes to high blood pressure and other cardiovascular issues.
Ms Mukori observed that the body keeps a record of these seemingly small decisions. As she put it, every bite a person takes can either add or subtract a number of years from their life.
“People need to become more conscious of what they put into their food and bodies, particularly because excessive salt intake can contribute to high blood pressure and other health problems,” she said.
She pointed out that people often focus on the immediate taste of food without considering its contents. Many individuals claim that because they are not actively ill or weak, they can eat whatever they want.
However, preventive healthcare requires looking ahead, as habits like adding excessive salt build up silently over time.
Salt is only one component of the broader dietary problem.
Ms Mukori stressed that the same caution should be applied to sugar, especially the hidden sugars found in many processed foods and beverages.
“People often claim that just because they are not ill and not weak, then they can eat and drink whatever they want. But we need to think about prevention. Simple things, such as adding too much salt to your food, can have an effect on your health over time,” she said.
She noted that approximately 24 grams of sugar per day is recommended for women, while about 32 grams is recommended for men, adding that excessive sugar consumption increases the risk of diabetes, high blood pressure, and other metabolic health problems.
For the average consumer, that warning can be put into clear perspective by examining something as ordinary as a bottle of soft drink.
A single 500ml bottle of a typical sugar-sweetened fizzy drink contains around 200 calories and approximately 50 grams of sugar, though exact amounts vary between brands. That single beverage provides significantly more sugar than the entire daily recommendation for either men or women.
When paired with a packet of fried chips – which can contribute several hundred additional calories depending on portion size and preparation – a quick meal bought in Mutare’s Central Business District during lunch easily becomes a massive source of calories without providing the balanced nutrients the body actually needs.
For Ms Nyasha Danda, an office employee in Mutare, this combination is simply a matter of convenience.
She explained that she rarely thinks about calories, buying a fizzy drink and chips whenever she has money because it is fast, convenient, and affordable during a busy workday.
“I do not really think about the calories. If I have money, I buy a fizzy drink and chips. It is convenient, especially when you are busy at work and also it is cheaper,” she said.
She admitted that physical exercise is completely absent from her routine, citing exhaustion after work as a barrier to starting even basic walking.
Another local employee, Mr Ashton Manokore, prefers a traditional lunch of sadza, meat, and vegetables, but still regularly accompanies it with a soft drink.
He noted that he sits for most of the working day, getting minimal physical activity outside walking around the office or commuting home.
He added that he has never paid close attention to calorie counts or food labels, preferring to eat what is enjoyable and within budget.
“I sit most of the day at work. The only exercise I get is walking to and from places in the office or going home. I don’t go to the gym. I just eat what I can afford and what I enjoy. I have never really looked at the calories on a bottle,” he said.
Ms Mukori identified this widespread lack of nutritional awareness as a major hurdle to public health.
She urged consumers to become familiar with food labels instead of judging products solely by their packaging, appearance, brand, or price.
Every packaged product carries a nutritional label on the back, and buyers should turn the item around to check serving sizes along with fat, sugar, and sodium levels. Understanding these labels helps consumers avoid unknowingly consuming excessive calories and hidden additives.
Addressing physical health also requires understanding how calories work.
Ms Mukori stressed that calories themselves are not the enemy, as the human body requires energy to function properly.
The problem arises when individuals consistently consume more energy than their bodies expend, particularly when diets are dominated by foods high in sugar, unhealthy fats, and salt paired with a sedentary lifestyle.
Because energy requirements vary according to age, sex, body size, and activity level, there is no single calorie figure that applies universally. However, the foundational principle remains simple: excess energy consumed consistently leads to weight gain and related health issues. For workers who spend most of their workday seated, integrating physical activity into the daily routine is a vital part of maintaining balance.
Ms Mukori advised that increasing physical activity does not require joining an expensive gym. Simple actions – such as taking the stairs, walking during lunch breaks, or incorporating regular strolls – are effective ways to keep the body moving.
Physical activity supports cardiovascular health, muscle strength, bone density, and overall well-being, and should be adopted proactively rather than as a delayed response to a medical diagnosis.
Furthermore, healthier eating does not require purchasing expensive imported health foods.
Ms Mukori highlighted the value of locally available traditional foods, including peanuts, pumpkin seeds, mushrooms, and indigenous leafy vegetables, which provide exceptional nutritional value as part of a balanced diet.
Ultimately, adopting a healthier lifestyle does not require a dramatic transformation overnight. It begins with smaller, deliberate decisions: using less salt and sugar, reading food labels, moving more, and eating balanced portions.
While hunger dictates when people eat, the dietary choices made every day determine long-term health outcomes.