Fast food restaurants love it, snack foods are packed with it, and researchers now believe it’s contributing to an epidemic of autoimmune diseases like rheumatoid arthritis, multiple sclerosis, lupus, diabetes, and thyroid dysfunction. Can you guess what it is? If you’re thinking salt, you hit the nail on the head. New research from Yale and Harvard supports the growing belief that the overabundance of salt hidden in our modern processed food may be doing more harm than we initially thought.
Salt Intake and The Autoimmune Connection
A study conducted by Yale and Harvard found that adding salt to the diet of laboratory animals induced the production of Th17 cells – a type of immune cell previously associated with autoimmune diseases. Furthermore, those animals fed salt-rich diets developed a more severe form of multiple sclerosis called experimental autoimmune encephalomyelitis. This study gives us greater insight into how Th17 cells develop and how their growth influences the development of other immune cells.
Researcher Vijay Kuchroo elaborates on this: “The question we wanted to pursue was: How does this highly pathogenic, pro-inflammatory T cell (Th17) develop? Once we have a more nuanced understanding of the development of the pathogenic Th17 cells, we may be able to pursue ways to regulate them or their function.”
Humans and Salt: A Shaky Relationship
But how did we arrive at this stage? According to researcher David Hafler, humans were genetically selected for conditions in sub-Saharan Africa, where there was no salt. With the advent of modern diets in Western societies, salt intake has soared. This has led to a significant increase in health issues like hypertension and possibly a growing number of autoimmune diseases.
Hidden Salt In Our Daily Lives
Salt is a sneaky substance, often hiding in seemingly innocuous food items. The American Heart Association recommends no more than 2,300 milligrams of sodium per day for adults. Ideally, they advise limiting sodium intake to 1,500 milligrams daily. However, the average American adult consumes more than 3,400 milligrams each day. Alarmingly, according to the CDC, more than 75% of this sodium comes from restaurant and processed foods.
A few examples will give you an idea of how quickly the salt in your daily life can add up:
- A single slice of bread: 80-230 milligrams
- A tablespoon of ketchup: 150-200 milligrams
- A single piece of cheese: 350 milligrams
- One cup of canned vegetables: 150-500 milligrams
- 4 ounces of lunch meat: 680-1,120 milligrams
Surprised? These are just a few examples of everyday items where hidden salt may be lurking, and that’s not even touching on fast food meals or salty snacks.
Taking Control of Your Salt Intake
Reducing your salt intake isn’t impossible. You can take control of your sodium consumption by making some simple changes in your daily habits:
- Eat fresh foods and cook at home more often: Opt for fresh vegetables, fruits, and meat instead of processed or preserved versions. By cooking your meals at home, you can control how much salt ends up on your plate.
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Season your food with alternatives to salt: Get creative with flavorings like herbs, spices, and vinegar to create delicious meals without relying on salt.
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Read labels carefully: When shopping, compare similar products and choose the ones with lower sodium content.
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Gradually decrease your salt intake: Cutting your salt consumption down drastically can make food taste bland at first, lessening the likelihood that you’ll stick to a reduced-sodium diet. Instead, try gradually lowering the salt in your meals and give your taste buds time to adjust.
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Dine out wisely: If you can’t avoid eating out, try to request your food be prepared without added salt or choose menu items that are naturally lower in sodium.
Ultimately, awareness is critical. By realizing how much salt you’re unknowingly consuming daily, you can make the necessary changes to protect your health against a host of autoimmune-related issues. It may seem insignificant, but reducing your salt intake could be one of the simplest and most effective changes you can make for your health.
