What’s Iodine?

Health

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I’m browsing some info (article/blog) to read.

Just random, no specific topic and I stumbled upon this article that me think for a while.

Iodine. Speaking of which, I have thought that how ignorant I am that it is part of the minerals that we need in our body. Sigh.

Now let me share with you the benefits of this mineral.

What is iodine and what does it do?

Iodine is a mineral found in some foods. The body needs iodine to make thyroid hormones. These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. Getting enough iodine is important for everyone, especially infants and women who are pregnant.

How much iodine do I need?

The amount of iodine you need each day depends on your age. Average daily recommended amounts are listed below in micrograms (mcg).

Life Stage Recommended Amount
Birth to 6 months 110 mcg
Infants 7-12 months 130 mcg
Children 1-8 years 90 mcg
Children 9-13 years 120 mcg
Teens 14-18 years 150 mcg
Adults 150 mcg
Pregnant teens and women 220 mcg
Breastfeeding teens and women 290 mcg

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What foods provide iodine?

Iodine is found naturally in some foods and is also added to salt that is labeled as “iodized“. You can get recommended amounts of iodine by eating a variety of foods, including the following:

  • Fish (such as cod and tuna), seaweed, shrimp, and other seafood, which are generally rich in iodine.
  • Dairy products (such as milk, yogurt, and cheese) and products made from grains (like breads and cereals), which are the major sources of iodine in American diets.
  • Fruits and vegetables, which contain iodine, although the amount depends on the iodine in the soil where they grew and in any fertilizer that was used.
  • Iodized salt, which is readily available in the United States and many other countries. Processed foods, however, such as canned soups, almost never contain iodized salt.

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What kinds of iodine dietary supplements are available?

Iodine is available in dietary supplements, usually in the form of potassium iodide or sodium iodide. Many multivitamin-mineral supplements contain iodine. Dietary supplements of iodine-containing kelp (a seaweed) are also available.

Am I getting enough iodine?

Most people in the United States get enough iodine from foods and beverages. However, certain groups of people are more likely than others to have trouble getting enough iodine:

  • People who do not use iodized salt. Adding iodine to salt is the most widely used strategy to control iodine deficiency. Currently, about 70% of households worldwide use iodized salt.
  • Pregnant women. Women who are pregnant need about 50% more iodine than other women to provide enough iodine for their baby. Surveys show that many pregnant women in the United States may not get quite enough iodine, although experts do not know whether this affects their babies.
  • People living in regions with iodine-deficient soils who eat mostly local foods. These soils produce crops that have low iodine levels. Among the regions with the most iodine-poor soil are mountainous areas, such as the Himalayas, the Alps, and the Andes regions, as well as river valleys in South and Southeast Asia.
  • People who get marginal amounts of iodine and who also eat foods containing goitrogens. Goitrogens are substances that interfere with the way the body uses iodine. They are present in some plant foods including soy, and cruciferous vegetables such as cabbage, broccoli, cauliflower and Brussels sprouts. For most people in the United States who get adequate amounts of iodine, eating reasonable amounts of foods containing goitrogens is not a concern.

What happens if I don’t get enough iodine?

Iodine deficiency is uncommon in the United States and Canada. People who don’t get enough iodine cannot make sufficient amounts of thyroid hormone. This can cause many problems. In pregnant women, severe iodine deficiency can permanently harm the fetus by causing stunted growth, mental retardation, and delayed sexual development. Less severe iodine deficiency can cause lower-than-average IQ in infants and children and decrease adults’ ability to work and think clearly. Goiter, an enlarged thyroid gland, is often the first visible sign of iodine deficiency.

What are some effects of iodine on health?

Scientists are studying iodine to understand how it affects health. Here are some examples of what this research has shown.

1) Fetal and infant development
Women who are pregnant or breastfeeding need to get enough iodine for their babies to grow and develop properly. Breastfed infants get iodine from breast milk. However, the iodine content of breast milk depends on how much iodine the mother gets.

To make adequate amounts of iodine available for proper fetal and infant development, several national and international groups recommend that pregnant and breastfeeding women and infants take iodine supplements. In the United States and Canada, the American Thyroid Association recommends that pregnant and breastfeeding women take prenatal vitamin/mineral supplements containing iodine (150 mcg/day). However, only about half the prenatal multivitamins sold in the United States contain iodine.

2) Cognitive function during childhood
Severe iodine deficiency during childhood has harmful effects on the development of the brain andnervous system. The effects of mild iodine deficiency during childhood are more difficult to measure, but mild iodine deficiency might cause subtle problems with neurological development.

Giving iodine supplements to children with mild iodine deficiency improves their reasoning abilities and overall cognitive function. In children living in iodine-deficient areas, iodine supplements seem to improve both physical and mental development. More study is needed to fully understand the effects of mild iodine deficiency and of iodine supplements on cognitive function.

3) Fibrocystic breast disease
Although not harmful, fibrocystic breast disease causes lumpy, painful breasts. It mainly affects women of reproductive age but can also occur during menopause. Very high doses of iodine supplements might reduce the pain and other symptoms of fibrocystic breast disease, but more study is necessary to confirm this. Check with your health care provider before taking iodine for this condition, especially because iodine can be unsafe at high doses.

4) Radiation-induced thyroid cancer
Nuclear accidents can release radioactive iodine into the environment, increasing the risk of thyroid cancer in people who are exposed to the radioactive iodine, especially children. People with iodine deficiency who are exposed to radioactive iodine are especially at risk of developing thyroid cancer. The U.S. Food and Drug Administration has approved potassium iodide as a thyroid-blocking agent to reduce the risk of thyroid cancer in radiation emergencies.

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Can iodine be harmful?

Yes, if you get too much. Getting high levels of iodine can cause some of the same symptoms as iodine deficiency, including goiter (an enlarged thyroid gland). High iodine intakes can also cause thyroid gland inflammation and thyroid cancer. Getting a very large dose of iodine (several grams, for example) can cause burning of the mouth, throat, and stomach; fever; stomach pain; nausea; vomiting; diarrhea; weak pulse; and coma.

The upper limits for iodine are listed below. These levels do not apply to people who are taking iodine for medical reasons under the care of a doctor.

Life Stage Upper Limit
Birth to 12 months: Not established
Children 1-3 years: 200 mcg
Children 4-8 years: 300 mcg
Children 9-13 years: 600 mcg
Teens 14-18 years: 900 mcg
Adults: 1,100 mcg

Are there any interactions with iodine that I should know about?

Yes. Iodine supplements can interact or interfere with medicines that you take. Here are several examples:

  • Iodine supplements might interact with anti-thyroid medications such as methimazole (Tapazole®), used to treat hyperthyroidism. Taking high doses of iodine with anti-thyroid medications could cause your body to produce too little thyroid hormone.
  • Taking potassium iodide with medicines for high blood pressure known as ACE inhibitors could raise the amount of potassium in your blood to an unsafe level. ACE inhibitors include benazepril (Lotensin®), lisinopril (Prinivil® and Zestril®), and fosinopril (Monopril®).
  • The amount of potassium in your blood can also get too high if you take potassium iodide with potassium-sparing diuretics, such as spironolactone (Aldactone®) and amiloride (Midamor®).

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Tell your doctor, pharmacist, and other health care providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.

Iodine and healthful eating

People should get most of their nutrients from food, advises the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber and other substances that benefit health. In some cases, fortified foods and dietary supplements may provide nutrients that otherwise may be consumed in less-than-recommended amounts. For more information about building a healthy diet, refer to the Dietary Guidelines for Americansexternal link disclaimer and the U.S. Department of Agriculture’s MyPlate.

 

Hope it helps!

 

xoxo,

S-Tee

 

 

 

Stubborn FAT belly

Health

 

Hi everyone!

Today I want to share something what I got from reading – How to reduce fat from your abs.

Some of us might be do the exercise/workout to reduce stubborn fat belly. But it seems to no avail. Here are the tips that might help. Lets do this girls!

First of all, start working out. Eat a healthy diet and there you go.We all have them. Some women have more visible abs than others and belly fat is really stubborn. You can’t remove it just by spending time in the gym.

Many fitness instructors and nutritionists say that abs are made in the kitchen. And they are ABSOLUTELY  right! I’m totally agree with this. The key is in what you eat and when you eat.

Doing exercises comes on top of that. What I have here is a couple of strategies that might work. They require dedication if you want to achieve results. It’s not that hard. You will get used to it over time. You just need to focus on your goals. After that, everything will be smooth as water. Remember, a healthy diet is a key!

Lets get started!

 

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Hope this can help you guys!

1) Reduce/Eliminate Sugar

Reduce all forms of sugar and afterwards remove it completely. Even it’s hard for me though. sighhhh… Literally, you don’t need it. You know how sugar reacts. It causes huge metabolic issues. Shortly explained, you take sugar, your body can’t process it and turns it to fat.

2) Increase Healthy Fats

People really lack knowledge about these healthy fats. As soon as they spot something with fat, they throw it away. Maybe that’s good because they don’t want to risk anything. However, you need some fat in your body. The healthy one.

That kind of fat is included in foods like:

  •      Avocados
  •      Real Butter
  •      Raw Dairy
  •      Organic Pastured Egg Yolks
  •      Coconuts and Coconut Oil
  •      Nuts and Organic Nut Oils
  •      Grass-Fed Meats
  •      Animal-Based Omega-3s

Monounsaturated fatty acids (MUFA) are proven for boosting abdominal fat loss. A research made about women who switched to 1,600-calorie high MUFA diet gave tremendous results. They lost a third of their belly fat in a month – new things that I learn today 😛

3) Intermittent Fasting

This strategy got a huge boost lately. It gives amazing results. People are really satisfied with it. If represents a very effective way to address excess weight. It resets the whole body making it use fat as a primary fuel.

4) The Most Common Mistakes You Make When You Try to Lose Belly Fat

Doing great work can be damaged when the desire beats your determination.The hunger for unhealthy food will always be here. It’s up to you whether you will feed it or let it sit there. For me, the most difficult thing was removing sugar from my diet. I was addicted to to put sugar in my coffee.

I still use sugar in very small dosages. Especially coffee. I can’t bear with the bitterness. Strong will and you are on the right path. The most common mistake everyone does is so obvious. However, when the desire attacks we are becoming blind. We tend to believe in everything we see. Wake up from that dream and keep pushing. Great results are coming!

 

These are the most common mistakes everyone does.

  • Chronic Stress

People feel the need of constant eating when they are under stress. Chronic stress keeps your hormones elevated.

This will hinder your weight loss results. Avoid this. Learn how to manage stress and decrease it so that you can’t ruin your effort.

  • Diet Soda

The biggest lie in the world. Diet soda is not diet. It doubles your risk of obesity. A research showed that diet soda increases the risk of weight gain more than regular soda. Stop drinking it. Replace it with a natural fruit drink. You will feel better.

See here what coke does to your body.

Don’t forget to check this comparison what coke does to your body vs. coke usages in your home.

  • Alcohol

Don’t drink alcohol. It promotes weight gain. Over drinking will kill any effort you take.

5) Lack of Exercise

I eat clean and I don’t need to exercise. Who told you that? Make him return your money because the lack of exercise will get you rusty. Nothing is achieved without work. To maximize your efforts of belly fat you need to force your body to lose fat. Your muscle tissue will burn 5 times more energy than fat tissues. This means burning more calories and “melts” down your fat.

6) Magnesium Deficiency

This mineral is used by every single organ in your body. Your muscles, heart and kidneys are the primary users. If you suffer huge fatigue all the time, abnormal heart rhythms or even eye twitches, you need to blame the low levels of magnesium. Import Avocados, Seaweed and green leafy vegetables to get more magnesium. There are other foods that could help you increase the magnesium in your body.

So, what are you doing to remove the belly fat?

Are you doing something more different than this?

Go ahead, share it with us!

While you are there, you can let your friends know about this. This is an eye opener!

 

Until we meet again!

 

xoxo,

S-Tee

 

Hey-ache!

Health

I just recovered from my flu 2 weeks ago, or so. Literally, its not FULLY recovered yet! Why? Because I’m still battling with ehemm what I call as mucus – a thick viscous, wet substance living happily inside my nose and throat. Gross no?

I think because of these 2 villains; bacteria and viruses that invades into my body and cause infection. Yes, infection that’s the word! Normally, I don’t notice the mucus from my nose because it mixes with saliva and drips harmlessly down the back of my throat to be swallowed gradually and continuously throughout the day.

Only when my body produces more mucus than usual or the mucus is thicker than normal does it become more noticeable. Excess mucus can come out the front of my nose in the form of a runny nose. When the mucus runs down the back of the nose to the throat, it’s called postnasal drip. I sound like a Medical practitioner now! 😛

Sometimes, so hard for me to breath properly resulting from headache. People with sinus infections don’t complain of headache first. They say they are sick and have a headache. That’s true, I’m sick and got headache afterwards. Here what I found from reading:

Headache pain along with a stuffy, runny nose and itchy, watery eyes. Sounds like a sinus headache, right? Most people who think they have a sinus headache with symptoms like pain in the head, stuffy nose, and watery eyes actually have migraine headaches.

Differences in Symptoms, Causes

Sinus headache and migraine can have some symptoms in common, including:

Pain in the head, particularly the forehead.

  1. Itchy or watery eyes.
  2. Pain associated with movement.

But migraines are often also accompanied by other symptoms, including:

  1. Nausea or vomiting.
  2. Sensitivity to sound or light.
  3. Severe throbbing pain on one side of the head.

Migraine is usually to blame in people who have frequent, severe headaches..

People with sinus infections don’t complain of headache first. They say they are sick and have a headache.

Sinus headaches are usually caused by an infection and inflammation of the nasal passages. That leads to congestion. And that causes pain and pressure in the forehead and behind the cheekbones.

Different Treatments

For sinus headaches, treatment starts with decongestants, pain relievers, and nasal irrigation to ease sinus pressure and congestion and help drainage.

Antibiotics or nasal steroids are often used as a second line of attack to treat the underlying infection or chronic disease.

A sinus headache caused by an infection should go away soon after starting treatment.

Migraine treatment isn’t just about stopping a migraine once it starts. It’s also about preventing them and reducing their frequency, severity, and duration.

Drugs called triptans are used during a migraine attack to reduce pain and restore function.

* I should get going. Clinic is waiting for me!

xoxo,

S-Tee