Posts tagged: thyroid health

9 Foods Rich In Iodine

9 Foods Rich In Iodine
Infographic – herbshealthhappiness.com Photo sources – see foot of article

1. Seaweed: Edible seaweed can absorb and accumulate iodine from seawater. One dried sheet of the seaweed can contain 11-1,89 % of the recommended dietary intake (RDI) [1].

2. Cod Fish: Codfish is a low-fat fish with a delicate texture and mild flavor. Its 3 ounces (85 grams) can provide 42-66% of the daily recommended amount of iodine.

3. Yogurt: Yogurt is a good dairy source of iodine. For instance, one cup of yogurt can provide approximately 50% of the daily recommended amount.

4. Baked Potato: Potatoes are an excellent source of iodine. Just bake them before consuming them and don’t peel the skin as it contains minerals.

5. Eggs: Eggs are a lean source of protein and different minerals including iodine. Most iodine content is found in the yolk of the egg and one egg can provide 24 mcg of iodine [2].

6. Tuna: Tuna is an iodine-rich, low-calorie, mineral-rich source. It provides less iodine than a lean fish like codfish but still a good amount of 17 mcg per 3 ounces tuna of iodine is provided. [3]

7. Turkey: Turkey is a good source of vitamins and minerals including iodine. 3 ounces of baked turkey breast contains 34 μg of iodine.

8. Cranberries: Cranberries are a good source of vitamin E, vitamin K, and iodine. About 4 ounces of cranberries contain 400 mcg of iodine.

9. Strawberry: Generally, fruits are not rich in iodine but strawberries are among the few fruits that are rich in iodine. They are low in calories and 6-7 strawberries can cover almost 8% of your recommended iodine intake.

Understanding the role of iodine in the body is key, especially as it relates to thyroid health. Learn more here: 🙂

Learn more: Amazing Facts About Iodine – https://herbshealthhappiness.com/amazing-facts-about-iodine/

References:

[1] Yeh, T.S., N.H. Hung, and T.C. Lin, Analysis of iodine content in seaweed by GC-ECD and estimation of iodine intake. journal of food and drug analysis, 2014. 22(2): p. 189-196. https://www.sciencedirect.com/science/article/pii/S1021949814000155

[2] Lipiec, E., et al., Investigation of iodine bioavailability from chicken eggs versus iodized kitchen salt with in vitro method. European Food Research and Technology, 2012. 234(5): p. 913-919. https://www.researchgate.net/publication/230701406_Investigation_of_iodine_bioavailability_from…/

[3] Gunnarsdottir, I., A. G. Gustavsdottir, and I. Thorsdottir, Iodine intake and status in Iceland through a period of 60 years. Food & nutrition research, 2009. 53(1): p. 1925. https://europepmc.org/article/PMC/2691155

Infographic Photo Sources:

Nori – https://en.wikipedia.org/wiki/File:Nori.jpg
Yogurt – https://en.wikipedia.org/wiki/File:Cacik-1.jpg
Cranberries – https://en.wikipedia.org/wiki/File:Cranberries20101210.jpg
Baked Potato – https://en.wikipedia.org/wiki/File:BakedPotatoWithButter.jpg

Do You Know The Difference Between Underactive And Overactive Thyroid?

Do You Know The Difference Between Hypothyroidism and Hyperthyroidism
Do You Know The Difference Between Hypothyroidism and Hyperthyroidism?
Graphic © herbshealthhappiness.com. Herbal images – Wikimedia commons (see foot of page for sources)

Check out this chart and list of underachieve and overactive thyroid symptoms – and try not to get confused by the similarity of the terms “hypo” (which means “too little”) and “hyper” (which means “too much” of something). To remember it – just think of someone who is hyperactive – they show too much activity.

Note that a few of the symptoms of these conditions are the same. Please note also that this is not medical advice and not a substitute for a real professional diagnosis. If you have these symptoms, you should get a medical checkup and your doctor can perform the tests to measure your actual levels of thyroid hormones, plus any other relevant tests you may need.

Hypothyroidism (Underactive Thyroid):
Dry, coarse hair
Loss of eyebrow hair
Puffy face
Enlarged thyroid (goiter)
Slow heartbeat
Weight gain
Constipation
Nails splitting
Arthritis risk increased
Cold intolerance
Depression / moodiness
Dry skin
Fatigue
Forgetfulness
Infertility
Heavy menstrual periods
Muscle aches
Moodiness.

Hyperthyroidism (Overactive Thyroid):
Hair loss
Bulging eyes (Graves Disease)
Enlarged thyroid (goiter)
Rapid heartbeat
Sweating
Weight loss
Frequent bowel
movement
Warm, moist palms
Tremors
Soft / splitting nails
Sleeping disorder
Heat intolerance
Irritability
Muscle weakness
Nervousness
Irregular menstrual periods.

For More Thyroid Tips: check out our other page 10 Signs You May Have A Thyroid Problem (And 10 Things You Can Do About It)

Infographic info sources (lic. under Creative Commons:)

http://en.wikipedia.org/wiki/File:EchinaceaPurpureaMaxima1a.UME.JPG
http://en.wikipedia.org/wiki/File:Gardenology.org-IMG_2804_rbgs11jan.jpg
http://en.wikipedia.org/wiki/File:Ajuga_reptans_atropurpurea_0.11_R.jpg
http://en.wikipedia.org/wiki/File:WithaniaFruit.jpg
http://en.wikipedia.org/wiki/File:Starr_070815-8055_Bacopa_monnieri.jpg
http://en.wikipedia.org/wiki/File:Eleutherococcus_senticosus.jpg
http://en.wikipedia.org/wiki/File:Fucus_vesiculosus_Wales.jpg
http://en.wikipedia.org/wiki/File:Brown_Flax_Seeds.jpg
http://en.wikipedia.org/wiki/File:Black_Walnut_Juglans_nigra_Nut_2400px.jpg
http://en.wikipedia.org/wiki/File:Melissa_officinalis01.jpg

10 Signs You May Have A Thyroid Problem (And 10 Things You Can Do About It)

10 Signs You Have A Thyroid Problem
10 Signs You May Have A Thyroid Problem. Thryroid image source – © GRei – shutterstock.com

The thyroid gland is a part of the endocrine system which produces and regulates hormones in the body. This small, butterfly-shaped organ can be found in the front part of the neck, only palpable when a person swallows (as the thyroid moves up and down). The thyroid produces several hormones, namely: thyroid stimulating hormones (TSH), thyroxine (T4) and triiodothyronine (T3). The hormones produced by the thyroid regulate growth, metabolism, and body temperature – which is why thyroid problems (either an underproduction or overproduction of hormones) usually affect weight, activity, and physical development. [1]

Hypothyroidism (UNDERactive thyroid, does not make enough thyroid hormone) and hyperthyroidism (OVERactive thyroid, makes too much thyroid hormone) are two very different conditions, although some signs and symptoms like fatigue are found in both. [2] Managing thyroid problems involves observing these signs and symptoms so recognizing what exact condition you may have is very important. Note – this article is not intended for self-diagnosis or self-treatment. If you have symptoms or think you may have thyroid problems, consult your doctor for actual diagnosis and treatment.

Hypothyroidism is characterized by:

1. Weight gain, caused by decreased metabolism.

2. Slow response to stress (“fight or flight” response), caused by decreased sensitivity to adrenal hormones.

3. Slower reflexes and decreased muscle tone.

4. Fatigue, caused by decreased cardiac output and slower heart rate.

5. Constipation, caused by decreased gastrointestinal motility.

Hyperthyroidism is characterized by:

6. Weight loss, caused by increased metabolic rate.

7. Heightened stress response, caused by increased sensitivity to adrenal hormones.

8. Tremors and twitching, caused by increased muscle tone and reflexes.

9. Fatigue, caused by irregular heart beat (palpitations) due to increased cardiac output and faster heart rate.

10. Diarrhea, caused by increased gastrointestinal motility.

10 Tips For How To Manage A Thyroid Condition

1. If fatigued, spread out your activities throughout the day – fatigue can be combated by giving enough time to perform each daily activity and allowing for rest periods in between. [3]

2. Speaking of rest– be sure to maintain a regular sleeping schedule. If you sleep at the same time every night, you are more likely to wake up well-rested in the morning.

3. Adjust your caloric intake. If you have hypothyroidism, you have to decrease caloric intake to prevent weight gain. [3]

4. If you have hyperthyroidism, you have to increase caloric intake to meet the needs of a higher metabolic rate. [3]

5. Increase fiber intake if you are having problems with constipation (e.g. green leafy vegetables). [3]

6. If you are experiencing diarrhea, try including bulk-forming foods in your diet (e.g. bananas). [3]

7. Increase your protein intake to keep up with protein synthesis problems, characteristic of thyroid problems.

8. Take time to relax. Stress can aggravate the symptoms of thyroid malfunction so keep stress levels to a minimum can help prevent the signs and symptoms from getting worse. [4]

9. You can take iodine supplements to help with thyroid function, but only after conferring with your physician. Pregnant women who are at risk for hypothyroidism are advised to take iodine supplements to improve the levels of their thyroid hormones. [5]

10. Remember to monitor your thyroid function levels with regular blood tests. Medical management is a very important part in preventing the adverse signs and symptoms of hypothyroidism and hyperthyroidism.

Further Reading: Top 10 Herbs For The Thyroid

References:

[1] National Institute of Health (2014). Thyroid Diseases.http://www.nlm.nih.gov/medlineplus/thyroiddiseases.html

[2] Porth, C. (2002). Pathophysiology: Concepts of Altered Health States. p912

[3] Smeltzer, S., et. al. (2010). Brunner and Suddarth’s Textbook of Medical-Surgical Nursing. p1259

[4] Mizokami, T., et. al. (2005). Stress and Thyroid Autoimmunity. http://online.liebertpub.com/doi/abs/10.1089/thy.2004.14.1047

[5] Moleti, M., et. al. (2011). Maternal thyroid function in different conditions of iodine nutrition in pregnant women exposed to mild-moderate iodine deficiency: an observational study. http://www.ncbi.nlm.nih.gov/pubmed/21521276