Iodine and Breast Health
Iodine is a nutrient that is often overlooked for its role in women’s health. It is significant for estrogen metabolism, breast tissue development, ovulation, fetal development and more. We often think of the thyroid when we think of iodine, however, iodine is also heavily concentrated in the breasts, ovaries and cervix which goes to show just how vital this nutrient is for women’s health.
There is some interesting research on iodine and the role it plays in breast health, in particular, the beneficial effects it has demonstrated with regards to breast cancer risk, fibrocystic breast disease, premenstrual breast tenderness and mammary dysplasia. In the breasts, iodine has been shown to have antioxidant properties, meaning it helps protect from cellular damage, which might in part explain why diets containing sufficient iodine are associated with reduced risk of breast cancer. Iodine is also known to promote the development of normal breast tissue and to protect against the formation of abnormal cells.
Iodine deficiency is also connected to an increased risk of fibrocystic breast disease where there is lumpiness in one or both breasts and increased breast tenderness pre-menstrually. Fibrocystic breast disease affects up to 50% of women of reproductive age, fortunately, iodine supplementation has been shown to be beneficial in treating this condition.
Iodine is an important nutrient for women’s reproductive health. It is required for ovulation, progesterone production and estrogen metabolism. It appears to affect the genes involved in estrogen metabolism, up-regulating genes required for estrogen clearance, while at the same time down-regulating estrogen-responsive genes. This may be another way in which iodine intake affects breast cancer risk although the research is still in its infancy. Iodine is particularly helpful for some women who experience unpleasant symptoms in the second half of their menstrual cycle, such as pre-menstrual breast tenderness, low progesterone and PMS.
70-80% of the body’s iodine stores are in the thyroid. In fact, more than half of our daily recommended intake of iodine is used solely for the production of thyroid hormone. Without sufficient iodine, the thyroid can swell in an effort to trap more iodine from the blood, potentially causing discomfort, hoarseness or difficulty swallowing. When inadequate iodine intake persists, eventually the production of thyroid hormone will start to decline. This can lead to symptoms of hypothyroidism such as fatigue, weight gain, constipation, menstrual irregularities and hair loss.
Ways to determine an iodine deficiency are through a urine test, which is quick but less accurate or a blood test, which is more accurate. The iodine patch test is another way to test for deficiency. Your practitioner will paint a patch of iodine on your skin and check how it looks 24 hours later. For those who are not iodine deficient, the patch fades no sooner than 24 hours. But a deficiency will likely cause the iodine to be absorbed into the skin more quickly. This test is not the most accurate, but it’s inexpensive and relatively quick.
Correcting an iodine deficiency can be tricky because the thyroid is like a big sponge absorbing iodine from the blood to make thyroid hormone. Too much iodine can be just as much of a problem as not enough, so it is essential to supplement with the right type of iodine, at the correct dose and pace for your personal situation. There are many forms of iodine on the market. For example, molecular iodine, potassium iodide and seaweed-based forms. Not every form is created equal, especially when it comes to the research examining their use for breast health. I always like to use food as medicine and even supplements that are food based are preferable such as a Kelp supplement. Some of the best food sources of iodine are animal protein sources and my favorite, sea vegetables such as seaweed. Iodine supplements containing potassium are the most readily available form of iodine. Never take supplements containing more than 150 MCGs. Individuals with thyroid disease need to be particularly careful when it comes to iodine, as both too much or too little can exacerbate the situation, so any form of iodine supplementation in such instances must be closely monitored.
Here is a recipe to help you find ways to get a great iodine food source in as well as benefit your liver’s ability to process estrogen by eating bok choy. I talk about that in a previous blog on DIM and why eating cruciferous vegetables can benefit your hormone health. Check it out here!
Bok Choy Sea Weed Scramble
Ingredients:
1 – 2 eggs scrambled
2 to 3 heads of Bok Choy chopped
Chopped Shitake Mushrooms
Lime juice
1-2 Garlic Cloves Slivered
Sesame Oil
Tamari
Sea Salt, Onion Salt
Huy Fong Garlic Chili Sauce (Asian Aisle of Grocery Store)
Fukake Japanese All Purpuse Seasoning (Trader Joes)
Directions:
Sautee garlic in sesame oil then add bok choy, mushrooms, seasonings (hold the fukake for now), tamari and lime juice.
In separate pan, scramble eggs.
Add bok choy mix to a bowl, top with eggs and fukake!
Enjoy!
If you are experiencing not feeling your best self, Acupuncture and Herbs could be bring you back to a better quality of life!
Why Should You Be Eating More Cruciferous Vegetables?
DI-Indole Methane aka DIM is a compound naturally found in cruciferous vegetables. It supports the liver during detoxification to remove excess estrogen and also helps the liver clear out any artificial estrogens left over in the body from being on the pill. This helps your body start making its own natural estrogen again.
I often suggest a supplement of DIM to women who have been on birth control, gone through an IVF retrieval and those experiencing signs and symptoms of estrogen dominance.
Estrogen dominance can affect a woman’s body in many ways, including abnormal menstruation (heavy/painful periods), PMS, headaches, decreased sex drive, bloating, mood swings, fatigue, anxiety & depression, breast tenderness, endometriosis, fibroids, and hormonal weight gain.
Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Adding these foods to your diet is a wonderful for ongoing prevention. A supplement is essential to harness the full power of DIM in any of the cases I mentioned above.
Cruciferous Vegetables
Broccoli
Bok Choy
Cabbage
Cauliflower
Kale
Garden Cress
Brussel Sprouts
Brussel Sprouts You Will Love
Cut brussel sprouts in half
Pour about a Tbs of Avocado oil on a baking sheet
Place brussel sprouts flatside down and sprinkle a bit of Avocado oil on top
Add Sea Salt and a bit of lemon or lime juice
Bake at 350 degrees for 25-30 minutes until bottoms of brussel sprouts are browned
If you feel you are experiencing signs of estrogen dominance, coming off of birth control or an IVF cycle, Acupuncture can help you find balance again along with good nutrition!
Ginger Carrot Soup
If you have ever read any of my other blogs, then you know I love soup! This recipe is one of my favorites in the winter and at least one of my children love it.I can usually entice both of them to eat carrots thanks to the variety of colors they come in. One loves purple carrots and the other likes them in all colors.
Health Benefits of Carrots
Carrots have long been hailed for benefiting eyesight due to their high content of beta-carotine which is converted to Vitamin A in the liver. A study found that people who consumed a large amount of beta-carotine had a 40 percent lower risk of macular degeneration than those who consumed smaller amounts. Carrots are one of the only plants known to produce falcarinol, a natural pesticide that protects its roots from fungal disease. It is believed that this natural component is what helps lower the risk of lung cancer, breast cancer and colon cancer in some studies. Another really great reason to eat carrots, is its ability to slow down the aging process. The high levels of beta-carotine act as an antioxidant which helps slow down the aging of cells. Who doesnt want that?
Health Benefits of Ginger Ginger has long been used by Chinese Medicine Practitioners for its many medicinal properties. A few of its many uses are for digestion, reducing nausea and to help combat the flu and the common cold. You will often find it accompanying your sushi in a pickled form to help aid in digestion. Gingerol is the main bioactive compund in ginger which gives it is anti-inflammatory and antioxidant effects. In my clinic I often perscribe it in its raw form boiled with hot water in the morning to help stimulate the appetite for those who skip breakfast due to a lack of appetite. It can greatly help morning sickness as well if the pattern which is causing the nausea is due to cold. Otherwise you better try peppermint. This can be determined by a qualified Chinese Medicine Practitioner. For morning sickness, I suggest a ginger tea raw or prepared along side Ginger Essential Oil used aromatically. Its ani-inflammatory effects can help reduce muscle pain due to excersing. One study showed, consuming 2 grams of ginger per day for 11 days significantly reduced pain from working out. For this same reason, it can also benefit arthritis, fibromyalgia, alzheimers and many other inflammatory conditions. The active ingredient, Gingerol, can help lower the risk of infections. It can inhibit the growth of many different types of bacteria making this root a highly important addition to your daily regimen during cold and flu season.
Together ginger and carrots rock! I hope you and your family enjoy my recipe as much as we do! One batch goes in just a day and fills us with a ton of beta-carotine/gingerol power coursing through our system, doing what they do best. I haven’t even gone into the goodness of the garlic, onion, celery, chicken stock and avacado oil in this recipe! Yikes! So much goodness!
Recipe
10-12 whole carrots of any color peeled and chopped 3-4 cloves of garlic minced 1/2 an onion diced 2 celery sticks chopped
1TBS of minced raw ginger 2 TBS of Avacado oil 4-5 cups of organic chicken stock or chicken bone broth 1tsp sea salt to taste (adjust to your liking) 21 season salute (trader joes) 1/4 tsp of cumin 1/4 tsp black pepper sprinkle of cinnamon
In a pressure cooker or regular pot, sautée the onions, garlic, celery and ginger until softened. Add in the seasonings, carrots and stock. If making in pressure cooker, cook at high pressure for 10 minutes. If in a regular pot, cook until carrots have softened. About 15-20 minutes. Blend in vitamix, blender or with a hand blender and enjoy!
If your interested in learning more about how Chinese Medicine and Nutrition can benefit you, contact Chantal at freeflowhealth@gmail.com or call 619-793-7030.
Sweet Potato Leek Soup
I love soup! It is an easily digestible way to get nutrients into your system. I have actually taken to eating soups for breakfast. It is a gentle way to ease your digestive system into waking up and it sustains you for much longer than a bowl of oatmeal.
Health Benefits of Sweet Potatoes
This recipe is a new take on an old favorite. Typically white potato is used which tends to make your blood sugar spike quickly. Sweet potato is a more sustained energy and it tastes amazing! Sweet potatoes are high in B6, a good source of Vitamin C and D, iron, magnesium and potassium. They are also high in carotenoids, the precursor to vitamin A. Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging.
Health Benefits of Leeks
Leeks, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables. They benefit cardiovascular health by protecting blood vessel lining from damage. They are high in Folate better known as B9. Folate supports normal fetal development, promotes sperm health and function, is great for the heart, encourages normal cholesterol, provides neurological support, helps perinatal depression, is great for colon health and reduces the risk for age-related macular degeneration. Needless to say Folate is amazing!
Recipe
Ingredients: 1sweet potato chopped 1 leek thinly sliced organic chicken stock, bone broth or vegetable broth 3 cloves of garlic minced 2 tablespoons of avocado oil sea salt to taste Trader Joe’s 21 season salute or any seasoning combination 1/2 tsp cumin 1/2 tsp pumpkin spice
Directions: Sautée leek and garlic in avocado oil. Throw in sweet potato. Add seasonings to your liking. Mix together then add in the broth. I use a pressure cooker for about 20 minutes then throw it in my vitamix. If using a pot, cook until the potatoes are soft and then throw in the blender. Makes about 2-3 servings. Enjoy!
Quinoa for Breakfast: Alternative to Oatmeal
Here is one of my favorite breakfast meals. You can make a large pot at the beginning of the week and warm it daily for a quick healthy breakfast. It is gluten free and dairy free. The Quinoa is a good source of protein that keeps you satisfied much longer than a bowl of oatmeal. Use this recipe as a guideline but you can add and remove anything to your liking Quinoa Breakfast: Nourishes Qi and Blood, Strengthens Spleen, Encourages production of fluids 1 cup Quinoa (washed) slightly less than 2 cups of water handful of cranberries, currants or dates handful of crushed Walnuts, Almonds or Cashews The juice from one orange and zest of the orange 1 tbs of agave nectar, honey or maple syrup Almond or Coconut milk
Wash one cup of Quinoa thoroughly. This will avoid a bitter taste. As the quinoa remains quite wet, you don't need to use a full 2 cups but just under, about 1 3/4 cups of water. Place 1 cup of quinoa and 1 3/4 cups of water in pot, cover and bring to a boil. Do not remove lid while cooking. Once Quinoa has opened up and water has been absorbed it is done, approximately 15 minutes. When Quinoa is finished, squeeze orange juice, add nuts, cranberries, whichever sweetener you have chosen and add milk to consistency of your liking. Enjoy!
Benefits according to Traditional Chinese Medicine: Quinoa: sweet and warming, Tonifies Qi, strengthens spleen, warms yang, relieves internal coldness good source of Vitamin E which helps keep blood “slippery” and flowing, which therefore reduces blood stagnation and clotting. It is also rich in protein and iron. Walnuts: slightly warm and sweet, tonifies kidney, aids erratic or rebellious Qi almonds are also a good source of Vitamin E. Orange: strengthens spleen, promotes body fluids. Good for stagnant Qi. Agave nectar/honey: natural sweetner very similar to honey except lower on glycemic index which makes this a great substitute. Neutral, sweet, nourishes yin, lubricates dryness, tonifies weakness, harmonizes, strengthens spleen.