Iodine (why the fuss?)

++ Since the earthquake and ensuing disasters in Japan, we've been hearing more about iodine. Most of this has centered on radioactive iodine and on using salts of iodine to prevent radiation sickness.  At the heart of both of these concerns is iodine's unique relationship to the thyroid gland.  Although iodine is found in many parts of the body, most of it is in hormones produced by the thyroid gland.  This is such a tight relationship that when you eat a food with iodine in it, the thyroid  grabs it, in preference to any other gland in the body.  Oncologists use this to their advantage:  in treating thyroid cancer, they use radioactive iodine instead of other ways of administering radiation, knowing that the body will concentrate the radioactivity right where they want it.
  Obviously, if you don't want most of the thyroid destroyed, you want to avoid radioactive iodine - and this where the concern lies over fall-out from a damaged nuclear reactor.  Taking a larger dose of iodine (as in using iodine salts, such as Potassium Iodide) can help crowd out the amount of radioactive iodine the thyroid absorbs, but over-dosing can lead to Grave's Disease and to severe gastro-intestinal problems.  In most of the world right now, taking iodine salts because of worry about radiation will actually cause more problems that it's worth.  If you suspect the salts will help you, check with your doctor or a public health official.
  In many parts of the world, there is concern that people do not get enough iodine, but the salts are too concentrated to help with this.  So, let's take a look at what it does, how much you need, and where to get it.

What Iodine does:  The major roles of the thyroid hormones relate to how the body uses energy; but they also have roles in protein synthesis, brain development, and lipid levels.  It's been known for a long time that if you don't have enough in your diet, you will get a goiter, a type of swelling on the neck.  The thyroid enlarges in an effort to capture every last bit of the iodine in circulation.  Along with this, the person with a goiter feels sluggish and has high cholesterol.  If a pregnant woman is low in iodine, her baby will be affected.  This ranges from mild birth defects to Cretinism, a severe and permanent form of mental retardation.  There is research underway to study how iodine affects fibrocystic breast disease, how it affects diabetes, it's possible function as an antioxidant, and whether it will lower your risk of ulcers, migraines, and some kinds of cancer.

How much Iodine do you need? Current US recommended intake of dietary iodine:
children 1-8 = 90 micrograms/day (no recommendations made for infants)
children 9-13 = 120 mcg
people over 13 years old = 150 mcg
pregnant women  = 220 mcg
lactating women = 290 mcg

Where do you get Iodine? Since 1924, iodized salt has been available in the USA.  One gram salt contains about 60 mcg iodine.  This comes to 360 mcg of iodine per teaspoon of salt.  Use of iodized salt in the years before World War II lead to a significant reduction in goiter, Cretinism, etc.  However, we've recently lost many of those gains.  One reason is that we are cutting down on table salt use due to concerns over hypertension.  (We still get too much sodium, esp. in processed foods, but it is not in the form of iodized salt.)  Some people also use specialty salts in hopes of getting some other trace minerals, or a new flavor experience.
Iodine once was used in bread dough conditioners and in antiseptics at dairies.  These uses have been replaced by other compounds now, so we don't have those incidental sources of iodine in our diets.  Iodine is found in plants and animals grown in the ocean, but for most Americans, this is only a small part of the diet.  Some multi-vitamin/mineral supplements now include iodine, often in doses of 100-150 mg/tablet.
bottom line:  It pays to use iodized salt.  Some supplements may protect you, too.

A Big X (Metabolic Syndrome)

++ This might be called "What is metabolic syndrome, and why don't I want it?"

Metabolic syndrome, which used to be called Syndrome X, is a cluster of symptoms that often occur together. When one gets worse, the others usually do, too, leading to health complications.  Researchers still don't fully understand what is behind this, but they have found some things that can be done to ease the health burdens.  Over 80% of the people with this cluster of symptoms are also over-weight.

The Symptoms: 

Different agencies define "too much" in different ways.  Here are typical examples:
- A large waist - worse if your figure is an "apple" rather than a "pear."  "Large waist" often defined as at least 40 inches in men and at least 35 inches in women.
- A triglyceride reading of at least 150
- HDL (good cholesterol) below 40 for men and 50 for women
- pre-diabetes (fasting blood sugar above 100)
- blood pressure over 130/85
* If you have these symptoms, you should be discussing them with a doctor.  Even if you have only a few of them, you still are at risk for complications like heart disease.
* Type 2 diabetes alone can lower a person's life expectancy and quality of life.  If an overweight person loses as little as 1 kilogram (2.2 lb) and keeps it off, there can be a measurable (although small) reduction in this risk. Lose more, reduce the risk of getting diabetes more.

What can be done about it?

The short answer for most people with metabolic syndrome is to lose weight.  Treating this syndrome is actually a complex issue, involving both good diet and proper exercise, and possibly medication. If you are over "a certain age" or have any health concerns, you should get guidance from a doctor on beginning a weight-loss program.  Because this is a complex and poorly understood problem, diagnosis and treatment are not do-it-yourself issues. 
A dietitian is also a good ally to have in planning a diet.  Your doctor may refer you to one.  You can also ask at a local hospital, or check the website of the American Dietetic Association (address in sidebar to the right).  In many cases, insurance will help pay the fee.

If you or a loved one fit this scenario, check into it.  The life you save (or improve) may be your own!

Dietary Guidelines for Americans

++ The newest revision of Dietary Guidelines for Americans was released on Jan. 31, 2011.  The format is different than that of previous editions, but the intent is the same: what we eat has a big impact on our health.  Recommendations on what to eat change as more research is done, and it helps to have a little guidance when selecting our meals and snacks.  You can get the whole story (all 119 pages!) by following the link I've given.  But, here is a quick run-down on the current guidelines:

1.  Balancing Calories:
Enjoy your food, but eat less.  You can lower your intake of fat and sugar without feeling hungry if you increase your intake of fiber, which is in vegetables, fruits, and whole grains. 
Avoid over-size portions.  This is easier at home - just use a smaller plate, but don't fill it  more often.  When eating out, order a smaller portion if you can.  Or, plan from the start to share a portion, or to take part of it home with you.

2.  Foods to Increase
Make 1/2 your plate fruits and vegetables.  If you eat a variety of vegetables at one meal, your plate won't look boring and your nutrient intake will be better, besides.  Allot 1/4 of your plate for the protein part of your meal, and 1/4 for the starchy food.
Switch to low-fat or non-fat milk.  No, skim milk is not colored water! And, it is a good choice for nearly everyone over 2 years old.  The difference between 8 oz. whole milk and 8 oz. skim milk is almost 1 tablespoon of butter.  Working your way gradually to a lower fat intake is better than not trying at all.

3. Foods to Reduce
Compare food labels and choose a lower-sodium option.  This is especially important if you have high blood pressure, diabetes, or kidney disease; but, we could all benefit from it, even children.
Drink water instead of sugary drinks.  Depending on the flavor, soda pop has upwards of 1 tsp. sugar per ounce.  Drinking 2 bottles/day (@ 20 oz) is like eating almost 1 cup of sugar!  Sports drinks aren't much better.  No wonder added sugar is the source of 1/6 of the daily calorie intake of the average American!  Adding insult to injury is what you're doing to your teeth when you douse them in this sugar-bath throughout the day.

Not too complicated, is it?  So, what are you waiting for??


http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/SelectedMessages.pdf