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!

The Gift In The Struggle

Lately there are many days I wish I could just lie down in a puddle of cats. I find myself saying "when we were in the pandemic" but the truth is we are still very much in a pandemic.

Yesterday I looked back at my clinic schedule from February 2020 and it continues to look vastly different. As I try to keep my head above water and continue doing what I truly love, I find myself feeling exhausted by the constant need to push. I know I am not alone in this. There is a palpable struggle for many people in the air. I consider myself a very optimistic person but lately those windows of optimism seem small.

If you are struggling, tired and having difficulty finding hope, I completely understand what you are going through.

So what do I do in times like this?

I cry. I allow myself to feel all of the sadness and frustration. I reach out to friends. I take my supplements. I continue to eat well. I run. I hike. I clean. I cry some more. I get acupuncture. I do yoga. I continue to do all the things that make me feel good. Most importantly I dig deep for all of the many many things that are working out for me and I remind myself of them every single day!

I try to remember that there is a gift in difficult times. That gift can help you move forward and grow you as a human being. It can help you get rid of what is not working. It can keep you from staying stagnant. It forces you to move, to change, to have realizations, to take the next step. I will be honest, what is harder for me during these times, is just doing nothing. Listening to my body, letting go and trusting it will all work out. I remind myself it always has and it very likely always will. We can’t always find the gift when we are in it but if you look back at the difficult times you have had throughout your life, I bet you can find the gift that came from that time.

I hope you have tools and folks to connect with too. Dig deep! Think back to the times you felt good and remember what you were doing for yourself. Start to do it again! Treat yourself like a friend. And maybe just allow yourself to do nothing at all.

There is a gift in the struggle that I am grateful for and now I am ready for some ease please!