health

21 Signs of Thyroid Problems

January 4, 2019 by Jeanette Kimszal

With January being Thyroid Awareness Month I wanted to alert you of this large growing health problem.

According to the American Thyroid Organization an estimated 20 million Americans are suffering from some form of thyroid disease.

Thyroid issues are also more common in women with them being five to eight times greater than men to develop a condition.

About 12 and a half percent of women (1 out of 8) women will develop a thyroid disorder in her lifetime.

Just because you’re a man don’t think you’re off the hook. You still could have an issue with your thyroid and not know it.

Thyroid conditions are very serious because if left untreated they can put people at risk for a ton of health conditions like cardiovascular disease, osteoporosis, and infertility in women.

Some are fortunate enough to have telltale signs that something is wrong but others see no signs or symptoms. This is the case for 60 percent of sufferers.

The Thyroid & Hormones

This butterfly shaped organ in the base of your neck works regulates body processes like breathing, heart rate, nervous system, metabolism, muscle strength, body temperature, and cholesterol levels.

The thyroid also produces, stores, and releases hormones into the bloodstream to be delivered to cells. These hormones are called Triiodothyronine (T3) and Thyroxine (T4). These hormones are made from the amino acid tyrosine and the mineral iodine which must be acquired through diet.

Hormone balance is important and the levels of these compounds should not be too HIGH or too LOW.

Production and secretion of thyroid hormones is controlled by the pituitary gland. When the brain senses thyroid hormone levels are too low or too high it will send out a hormone called thyroid stimulating hormone (TSH) telling the thyroid to create or stop production of T3 and T4.

The pituitary gland is controlled by the hypothalamus in the brain. The hypothalamus produces TSH Releasing Hormone (TRH) to tell the pituitary to release TSH and get the thyroid to increase or decrease the level of T3 and T4 hormones in the blood.

THS will be released into the blood when T3 and T4 are LOW to tell the thyroid that body cells need more thyroid hormone. This will result in a LOWER heart rate and may cause constipation and weight gain.

The thyroid that does not produce enough T3 and T4 is considered UNDERACTIVE. It is also known as HYPOthyroidism. Symptoms include the following:

1.Fatigue
2.Dry hair, skin
3.Unexplainable weight gain
4.Constipation
5.Muscle weakness and discomfort
6.Trouble sleeping
7.Tiredness and fatigue
8.Difficulty concentrating
9.Depression
10.Sensitivity to cold temperature
11.Frequent, heavy periods
12.Joint and muscle pain

Hypothyroidism that goes undiagnosed or mismanaged can have serious consequences such as risk of miscarriage, pre-term delivery, and severe developmental issues in their children.

When T3 and T4 are too HIGH TSH production will decrease and thyroid will slow production of its hormones. This may result in a RAPID heart rate, diarrhea, and weight loss

A thyroid that is producing too much thyroid hormone is OVERACTIVE and known as HYPERthyroidism. Symptoms include the following:

13.Anxiety
14.Irritability or moodiness
15.Nervousness
16.Hyperactivity
17.Sweating or sensitivity to high temperatures
18.Hand trembling (shaking)
19.Hair loss
20.Missed or light menstrual periods

Aside from Hypo- and Hyperthyroidism, other thyroid conditions that you should be aware of are thyroiditis, Hashimoto’s Thyroiditis, Grave’s Disease, iodine deficiency, and goiter.

Thyroiditis refers to any disorder resulting in inflammation of the thyroid. Some examples are Postpartum Thyroiditis. This occurs after labor resulting in temporary high levels of thyroid hormone followed by low levels which will eventually lead to hypothyroidism. Subacute thyroiditis is inflammation due to a virus. It causes pain in the thyroid and is accompanied by fever.

Hashimoto’s thyroiditis is the most common cause of hypothyroidism in the United States. This is a chronic autoimmune disease that occurs when the body’s own cells start to attack and destroy the thyroid gland. As the thyroid is attached less and less hormone will be produced.This condition tends to be hereditary and runs in families. While it is is seen mostly in middle aged women it may occur at any age and also can affect men and children.

This disease has also occurred in conjunction with type 1 diabetes, Addison’s disease, rheumatoid arthritis, pernicious anemia, and premature menopause.

If the thyroid becomes enlarged or inflamed or there is little hormone production treatment may be needed. Good nutrition is essential with this condition.

Grave’s disease is named for Robert Graves, an Irish physician, who discovered the disease about 150 years ago. It occurs when the thyroid gland is in a state of overactivity or hyperthyroidism. This disease can also manifest in the eyes. Known as Grave’s Graves’ Ophthalmopathy or Thyroid Eye disease is an autoimmune disease caused by antibodies directed against receptors present in the thyroid cells and also on the surface of the cells behind the eyes. It develops in up to one half of people with Grave’s disease. While Grave’s disease is an overactive thyroid issue, some cases have resulted in hypothyroidism.

Developing eye problems is very rare but may occur up to six months after a diagnosis. In most cases they are usually mild and can be treated. Symptoms include grittiness or eye irritation, inflammation of the white part of the eye, excessive tearing or dry eyes, swollen eyelids, sensitivity to light, forward displacement or bulging eyes, and double vision, decreased movement of the eye and eyelids and inability to close the eye. Loss of vision rarely occurs. It is important to note that the severity of eye problems is not related to the of hypothyroidism.

Iodine deficiency occurs when the thyroid does not get enough iodine. As stated earlier, T3 and T4 hormones are made from iodine, The body does not create iodine so it needs to get adequate amounts from the diet. Iodine deficiency can cause Goiter and hypothyroidism. Iodine deficiency in pregnant women can result in mental retardation in infants and children.

Iodine was first added to salt in the 1920s after an outbreak of goiter occurred in the Great Lakes, Appalachian, and Northwestern United States. This wiped out the iodine deficiency.

While they had good intentions of adding iodine to salt. Typical table salt is often overly processed and unhealthy. It contains preservatives, and even sugar! Intake of processed foods should also be limited these foods also contain processed sodium.

A good alternative is to have real Himalayan or Celtic sea salt. These salts also contain some traces of iodine. Note that if you have high blood pressure you should not be consuming more than 1500 mg of sodium per day regardless of what type it is.

If you eat a well-balanced nutrient rich diet you will be sure to get enough iodine.

Today iodine deficiency is most prevalent among parts of the world that do not have iodine-rich foods as part of their diet. Today 40 percent of the world at risk for iodine deficiency.

Goiter is when the thyroid gland becomes enlarged. Just because the gland is enlarged does not mean it is diseased. Goiter occurs in a thyroid that is producing too much, too little hormone, or just the right amount of hormones. Goiter could be a result of iodine deficiency, Hashimoto’s thyroiditis, or Graves’ Disease.

21. Asymptomatic or NO signs or symptoms.

Often there will be no pain or symptoms which can result in a thyroid condition going unnoticed for years. Thyroid issues are becoming a big concern for Americans. Everyone can benefit from a screening even if they are are not experiencing symptoms.

Not sure what to test for? Get these blood tests to know the health of your thyroid.

Already suffering from a thyroid condition? Make sure you are getting these essential nutrients

Sources:
Thyroid.org
Endocrine Web

10 Ways to Have a Stress Free and Happy Holiday

November 27, 2018 by Jeanette Kimszal

The Holidays Are Upon Us Once Again!

Halloween has passed and we are now officially in holiday season! As I sit here and reminisce about Christmas’ past I am excited for the upcoming holiday. Unfortunately, for a lot of people this time brings a wave of stress, sadness, and depression. Whether it is trying to find that perfect gift or dreading the visit from your overbearing relatives, it can lead to being anxious and unhappy.

Though you may feel this is just a normal part of the holiday season, in reality the physiological stress of these couple months can be overbearing on your body and lead to serious health issues. According to a 2006 study by the American Psychological Association (APA) women are more at risk for holiday stress and were more likely to indulge in unhealthy behaviors to deal with their holiday stress.

So instead of getting wasted at your holiday party or inhaling those treats in the break room follow these 10 tips to have a happy holiday without the stress!

Be Thankful and Practice Gratitude:

Take this time of year we tend to focus on the negative things going on. Remember that song “The 12 Pains of Christmas?” Instead focus each day on what is positive in your life. Listing three things that you are grateful for will help you re-shift your attention in a more constructive way. It can be something as little as being happy that the sun is shining or thankful for your hot running shower. Think about the little things we take for granted each day and rejoice for having them.

Get Enough Sleep:

With all the running around, holiday parties, shopping, and wrapping we may not get our best sleep. I find that is better is to get up early instead of staying up late. This way you will not be as tired and will have extra time in the morning to cross off those items on your to-do list. So take an hour or two in the morning when it is quiet and peaceful and work what needs to get done.

Write Down Your Feelings:

For me putting pen to paper is really helpful when I am stressed, sad, or angry. It gives me an outlet to get out my feelings while also being able to reflect on what the trigger may be. This can help you from getting upset in the future.

Limit Your Sugar Intake:

I remember when I worked in advertising and there was a ton of food all over the office from all the sales reps who sent gifts of food and candy. It was hard not to resist those tasty treats. Know that the more you indulge in these foods the more your stress and depression will linger. Sugar will only make you feel good for a little bit but you eventually will come off your high and feel down in the dumps. A good rule of thumb is to have only 25 grams (6 tsp) of added sugar a day. If you have a health condition you should avoid as much added sugar as possible or stick to about only 16 grams (4 teaspoons) a day.

Get Some Sunlight:

This time of year the days are short and the nights are long. This can leave us feeling like we never see the light of day. Take time to get some sun and go outdoors. On the days you are not working take a hike outside or go for a walk in the park. Be sure to spend 15 minutes outside and let the light shine on your hands and face. This will give you the vitamin D you so need to lower the stress hormones. If you work in an office and do not have any windows to the outside take at least one break. This time of year the days are darker longer and trapped in offices with no windows we never see the light of day. The lack of this nutrient during this time of year can contribute to feeling sad and stressed. You may want to get your vitamin D tested. If it less than 90 ng/mL you may need to get daily sunlight. Not able to get out side? Look to supplement with a good quality liquid D3 supplement (contact me for recommendations).

Exercise Your Stress Away:

Whenever I am sad, depressed, or anxious I find that working out really shifts my mood to the positive. Those endorphins you are pumping out will help to keep your holiday stress at bay. Even just taking a short walk will help to manage your holiday worries and wash them away. It doesn’t have to be anything intense. Even just going for a long walk or doing some stretches can help to ease your stress.

Increase Your Intake of Vegetables:

Ideally you should be getting at least 9 to 10 servings of vegetables a day. According to the CDC less than 9 percent of Americans are getting this in their diet. Increase your vegetable servings to help combat stress and anxiety this holiday season. Colorful vegetables have antioxidant properties that will help to combat the inflammation caused by stress. Vitamin C found in colorful veggies will also ease the physiological effects of cortisol production when the body is under stress. Stress can constrict blood vessels and increase your blood pressure. The fiber found in veggies will help to relax blood vessels and lower your blood flow so make sure you eat some veggies at every meal (learn how to make veggie taste great here).

Have Fun, Smile & Laugh Every Day:

Take time to have fun. Do something you enjoy. Have a fond memory of a holiday? Re-create it. Spend time with loved ones to laugh and talk. Take time to call someone you haven’t seen in a while. Watch a fun holiday movie that will put you in a good mood. If you can’t think of anything to laugh at even just make a smile and hold it for a few minutes you will see that your mood will improve.

Avoid the Malls and Shop Online:

I hate going to the stores even when it isn’t the holidays. What I have found is that shopping online is the best thing ever. You can avoid the lines, know exactly how much you are spending before you leave, and get it delivered straight to you house. This will also free up time for more important things you need to get done for the holiday season. Want to get cash back this year on your holiday spending? Try eBates. It gives you percentage of cash back at most stores you shop at. The best is this time of year they are offering double cash back on a lot of stores. Check it out here!

Ask for Help if You Need It Or Outsource if You Can:

A lot of us will bear the brunt of all the holiday chores and preparations because we feel like they need to be just perfect. Incorporating help from those in your family will help to bring you closer together and create holiday memories that will last a lifetime. Have a lot to get done? Get your kids or significant other to pitch in to write holiday cards, bake, and clean the house. Have company coming over for dinner? Do a potluck to share the brunt of the cooking. If you can hire someone to help you with tasks you just don’t have time for outsource it. Hire someone to maybe clean your home or help you wrap your presents. There are even services online that you can hire people to do jobs for you that you don’t have time to get done. You can hire a virtual assistant or put an ad on Facebook or Craig’s List. Websites like Fancy Hands, TaskRabbit, and Perssist are sites that have people on call to help you with things you need to get done.

Learning to keep your stress and anxiety in check this time of year will improve your health and happiness now and in the year to come. Have issues with how to control your stress levels? You are at risk for a nutrient deficiency and need to replenish your vitamin stores. Want to learn more on how to know exactly what you may be deficient in? Contact me for help.

Serve Up a Dose of Antioxidants This Thanksgiving

November 17, 2018 by Jeanette Kimszal

This article was a collaboration written by Jeanette Kimszal, RDN, NLC & Heidi Moretti, RDN, MS, LN

Thanksgiving dinner. It’s one day in the year. That shouldn’t be a problem for our health, right? Right!

It is the parties, the after-parties, the cocktails, the desserts…..that roll the tally higher and higher for negative health consequences.
It is the before and the after that add up the most and sets the path for a very challenging new year to come.
It is the gooey, sticky, decadent white foods we need to watch out for.

Turkey dinner itself is not that bad.

I would even argue Thanksgiving can be good for you. Turkey, potatoes, vegetables, and cranberries can be pretty balanced. If you make the cranberry sauce with all real fruit, there are no added sugars either.

It is all the add-ons that will make for an expanding waistline and cause damage to your body.

Let’s say, for argument’s sake, that you can’t pass up on all the ooey-gooey treats and decadent rolls. Is there anything you CAN do to protect your body?

Sciences says the answer is partially yes.

High-calorie meals WITHOUT antioxidants can lead to cell damage, according to work done by the Agricultural Research Service chemist named Richard Prior and colleagues. (1)

This cell damage may lead to diseases like heart disease and cancer.

The biggest worry for some may also be true: weight gain.

We know that the calorie-burning machines, known as the mitochondria, respond poorly to oxidative stress.

How do antioxidants protect from the stress of excess?

Continuous intake of low nutrient and high sugar foods will make the body produce free radicals. These unstable molecules are formed when food is digested. This leads to the oxidative stress that we just mentioned. One way to combat this oxidative stress is to increase the amount of antioxidants in our diet(2)

Antioxidants are substances that help to protect cells from oxidation and improve the health. So even if you are stressing about your Turkey Day dinner, eating well at this special occasion can help improve your overall health. (2)

Antioxidants are found in nutrients including vitamins and minerals. They consist of the following: beta-carotene, lutein, lycopene, selenium, vitamin A, vitamin C, and vitamin E.(3)

BETA-CAROTENE

Beta-carotene is a very important antioxidant. It is distinguished by its orange-yellow pigment found in colorful fruits and vegetables. The pigment is fat-soluble which means it is more readily absorbed when consumed with foods that are fats like avocado or cold pressed olive oil. (4)

Beta-carotene is a powerful antioxidant because it prevents cells and tissues from being damaged by stress (5)

Studies on human diseases found that cancer risk was greatly reduced in stomach, lung, prostate, breast, head, and neck cancers with increased beta carotene intake.(6)

Cancer progression was also shown to slow after consuming at least five servings of green, orange, red, and yellow fruits and vegetables. (5) The combination of beta-carotene along with other antioxidants found in these same fruits and vegetables were shown to decrease cancer risks.(5)

How Much Beta Carotene Do We Need?

Just 3 to 6 mg of beta carotene is will lower your chances of getting a chronic disease.(6) This can be found in only five servings of fruits and vegetables. So just two and a half cups of vegetables a day will make a world of difference for your health!

Where Can You Find the Best Sources of Beta Carotene?

Beta-carotene is the highest in those orange, yellow, and red colored foods and I’m not talking about Mac & Cheese. Beta-carotene is most common in carrots, spinach, sweet potatoes, mango, and apricots (7)

The best thing: you only need 1 serving (½ a cup) a day to improve your antioxidant levels.(5)

Growing up, we always had lots of pre-meal vegetable appetizers. I remember feeling full on vegetables before we even sat down to the table.

Take home: sit down to a plate of vegetables BEFORE the meal to increase your beta-carotene foods.

GLUTATHIONE

Most times when we mention this antioxidant, people will say “gluta-what?” Glutathione is a prominent antioxidant that has been getting more exposure over the past few years.

Glutathione is made in the liver and helps to regulate digestion, immune support, and overall health.

Glutathione is a very common antioxidant in the body and has tremendous roles in keeping us healthy.(8).

Like other antioxidants, it protects cells from stress brought on by environmental and dietary triggers.(9) An example of this is the protection of the body from mercury. This protection strengthens the immune system.

Higher levels of glutathione have been associated with better health in the elderly but it is still a mystery as to how glutathione works to delay the aging process. (9)

Glutathione also has been found to help regenerate vitamins C and E (10)
Helps other antioxidants to work in the body including lutein and zeaxanthin(10)
Helps the liver to better metabolize toxins and also helps to improve excretion of these toxins by the kidneys. (10)
Improves mitochondria function which will make digestion more efficient(10)

Looking at all the functions it performs there is no wonder why this antioxidant deserves a lot of credit for improving health.

So if you’re low in glutathione chances are will be more likely to get a chronic disease.

Low levels have been related to high alcohol consumption and constant exposure to chemical toxins. These include the following:(10)

Pesticides
Chemicals found in food
Beauty and household products we use on a daily basis)

Low levels of glutathione are related to the following conditions:(10)

Neurodegenerative disorders (Alzheimer’s, Parkinson’s, and Huntington’s diseases, amyotrophic lateral sclerosis, Friedreich’s ataxia)
Pulmonary diseases (COPD, asthma, and acute respiratory distress syndrome), immune diseases (HIV, autoimmune diseases such as Lupus, Fibromyalgia, Thyroid autoimmune diseases)
Cardiovascular diseases (hypertension, myocardial infarction, cholesterol oxidation), chronic age-related diseases (cataracts, macular degeneration, hearing impairment, and glaucoma)
Liver disease
Cystic fibrosis
The overall aging process itself

Alcohol intake over the holidays can get out of hand with all the social engagements. So if you are drinking more than 1 to 2 drinks a day you should be concerned about your glutathione levels.

How Much Glutathione Do We Need?

There is no established recommended daily intake for glutathione, however, maintaining an adequate level is important for the health of all your cells.

One study measured a healthy range of glutathione to be between 440 to 654 mcg/dL in the blood.(11)

Studies done on smokers have found that glutathione foods increase glutathione levels by 16 percent. Cell damage was also lowered by 29 percent.(12)

Where Can You Find the Best Sources of Glutathione?

Improvement in diet can help to raise our glutathione levels. There are a lot of foods you can incorporate this holiday that will help improve your antioxidant status. Foods that are naturally high in glutathione are include avocados, spinach, and okra.(13)

Foods that are rich in sulfur will naturally increase levels of this antioxidant in the body.(14) because glutathione is made up of molecules that contain sulfur.(15)

Sulfur is found in both plant and animal foods. The richest sources include

Eggs and meats(16)
Garlic, onions, leeks, and chives(16)
Cruciferous veggies like broccoli, brussels sprouts, cabbage, and cauliflower(17)

When given dried broccoli sprouts, diabetic rats increased glutathione levels showing how more antioxidants in the diet can lower oxidative stress. (18)

Addition of other nutrients including foods rich in vitamins C, B6, B12, and folate will increase the level of glutathione in the body.(19)

These vitamins are found in oranges, berries, and will also help to promote increased glutathione production in the body.

So add some almonds to your green bean casserole to prevent damage from that sugary dessert.

Like too much alcohol, chronic stress puts a doozy on the body and can severely diminish glutathione levels. Adding stress-reducing activities can help prevent this from happening.

Meditation has been shown to increase the presence of this antioxidant. Those who practice this technique have been shown to have 20 percent higher levels of glutathione (12)

So maybe take a cue from Deepak Chopra and use the time after dinner to reflect on what you are thankful for. It could help improve your glutathione levels!

If you are highly deficient it may be beneficial to supplement. One way to maximize glutathione is by supplementing n-acetylcysteine.

However, we recommend getting a micronutrient panel to see what your glutathione levels actually are.

LUTEIN

Lutein is 1 of 700 different types of carotenes (carotenoids), which makes it somewhat similar in structure to beta-carotene.

To me, the huge varieties of carotenes in our foods shows just how complex and synergistic our foods are for our health.

Lutein, a dietary antioxidant, may help brain structure and function by serving to potently reduce inflammation.(20) Lutein is found in very high levels in the macula of the eye and other areas of the eye.

High lutein intake is related to reduced rates of age-related macular degeneration (AMD), ocular inflammation, cataract, and more.(21)

The combination of high intakes of lutein and zeaxanthin, another carotene, reduced macular degeneration rates by over 30 percent.(22)

Sadly, westernized countries are eating less lutein than ever.(22)

Supplementation of lutein with other carotenes like zeaxanthin have shown improvements in eye health and even improvements in brain function (23)

How Much Lutein Do We Need?

While no established RDI for lutein exists, generally speaking, 5 to 10 mg per day appears to be beneficial.(22)

Where Can You Find the Best Sources of Lutein?

Some of the best food sources of lutein include kale, spinach, parsley, peas, leafy lettuce, squash, egg yolks, and Brussels sprouts.(22)

LYCOPENE

Like lutein and beta-carotene, lycopene is part of the carotenoid family. This antioxidant has an abundance of properties. Lutein is fat-soluble and should be eaten with fat to enhance the absorption.

Research involving controlled studies indicate high intakes of lycopene may decrease the chances of cancers of the mouth, pharynx, and larynx. (24)

Pesticides are no match for lycopene and they can protect the body from the harm that might come from consuming these toxins.(25)

Like other carotenoids, lycopene is able to help protect the body from cancer. One analysis showed lower chance of breast cancer when there were higher levels of lycopene in the blood (https://www.ncbi.nlm.nih.gov/pubmed/23221879).

How Much Lycopene Do We Need?

There is no RDA for lycopene but on average it is being consumed in the amount of almost 7 to 10.5 mg per day for men and women are having about 6 to 10 mg per day.(26) The question of how much we should be consuming is found in research which says about 8 to 21 mg per day is good for improving health.(27)

Where Can You Find the Best Sources of Lycopene?

Lycopene is found in fruits such as tomatoes, pink grapefruit, apricots, red oranges, watermelon, rosehips, and guava. It is what gives these foods that reddish hue.(28)

Lycopene has been shown to increase its potency when it is cooked so heat up those tomatoes or grill your grapefruit.(29)

Tomatoes are one fruit that contains lycopene but have also been scrutinized for its pro-inflammatory effects in some individuals with autoimmune and gut dysfunction. Always be aware of how food affects you when you eat it. If you feel effects from tomatoes you can always opt to eat other lycopene foods.

SELENIUM

Selenium is not only a mineral but it is also an antioxidant. It is needed for several body processes to keep our bodies healthy and thriving. It is needed for reproduction, thyroid function, DNA production, and immune support. It functions as an antioxidant in its way to prevent cell damage.(30)

Selenium has been found to help glutathione activate and work in the body.(31) So if you want to pump up your glutathione pump up your selenium intake.

How Much Selenium Do We Need?

The recommended daily allowance (RDA) of selenium is set by the US Institute of Medicine (IOM) at 55 micrograms per day for adolescents and adults of all ages.(32)

Often individuals with thyroid conditions or those with gastrointestinal disorders like Crohn’s are deficient in selenium. (33). Those who are highly stressed are also at risk for deficiency (34)

Where Can You Find the Best Sources of Selenium?

The best sources of selenium include grass-fed organ meats and seafood. Muscle meats are also an excellent way to get selenium in your diet. Fish and seafood rank high for selenium content. These include crab, tuna, halibut, shrimp, salmon, clams, and oysters.

The problem with selenium is that the content found in soil varies from location to location. So even though you have a brazil nut it could depend on how it is harvested. The Brassica species tend to have fewer amounts of selenium and those with lower levels could have about 10 times less.(35)

Research on selenium has also shown it to be anti-inflammatory nature in combating innate responses that lead to chronic health conditions.(36) However, more research needs to be done to see if there is any benefit in supplementing selenium to improve disorders like asthma and inflammatory bowel disease (IBD).(37)

Worried you may have a selenium deficiency? The best way to know is to get a micronutrient panel.

VITAMIN A

How Much Vitamin A Do We Need?

The RDI for retinol is 800-1200 mcg per day.

Where Can You Find the Best Sources of Vitamin A?

What if a huge percentage of the population can’t effectively convert our carrots (or carotenoids) into the anti-aging type of vitamin A, known as retinol, inside the body? Maybe this is aging people faster. New research finds these gene variations in vitamin A metabolism are quite common.(38)

Perhaps, don’t throw out the organ meats from your turkey. They are the best sources of active vitamin A at the table on Thanksgiving. (39)

Carotenes, like beta-carotene, have vitamin A potential but aren’t active vitamin A.

Active vitamin A is called retinol or retinyl palmitate.

Consider this fact: about 70-90% of retinol, or active vitamin A, is absorbed, but even under optimal circumstances, only 3% or less of carotenes are absorbed. This is an average.

Retinols work by triggering surface skin cells to turn over quickly, making way for new cell growth underneath. They also slow down the breakdown of collagen and thicken the deeper layer of skin. Logic would follow that we would want to optimize vitamin A on the inside, as dermal production begins with the precursors that come from our diet.

However, it is no surprise to anyone reading this that our diets have changed dramatically in the last century, and this has shifted patterns of nutrient intake, including vitamin A.

I invite you to bring yourself back 100 years in time. We ate the food that was available, and didn’t waste much on the table; humans have had times of scarcity more than excess since the dawn of time.

People ate organ meats, liver, fatty fish, and cod liver oil at their tables regularly in the year 1918. Most people now cringe at the idea of the majority of these foods.

It turns out that there are some pretty important nutrients in foods like these, including activated vitamin A.

Since vitamin A is such a bio-active compound, toxicity can occur at high doses, so is best from naturally sourced types of foods. But if you cringe at the thought of this, you can always get gene tested, blood level tested, and supplement accordingly under careful observation of your practitioner.

VITAMIN C

Vitamin C: it’s trendy again, but for good reason.

Vitamin C is required for making collagen. It also helps make L-carnitine, a substance important in energy production, and neurotransmitters. Vitamin C is involved in making protein in the body. Vitamin C is also an important antioxidant.

The RDI for vitamin C is 75-120 mg. (40)

However, new research is shedding light on conditions that benefit from much more vitamin C than the RDI, such as in cancer. (41)

Exposure to toxins, being overweight, smoking, alcohol, and poor diets may increase the amount of vitamin C your body needs.

Citrus fruits, tomatoes, potatoes, red and green peppers, kiwifruit, broccoli, strawberries, Brussels sprouts, and cantaloupe are all great sources of vitamin C in the diet.

VITAMIN E

Vitamin E may reduce eye damage from the oxidative ravages of diabetes, cataracts, and more.(42) Vitamin E in its natural forms also help regulate genes, and by doing so, is able to help control abnormal cell growth.

Collectively, when people have a high intake of vitamin E-rich foods, research shows a reduction in cardiovascular diseases consistently over time. Vitamin E-rich foods also reduce risks of most chronic diseases.(43)

No optimal dosage has yet been established for vitamin E, but the average person is not getting enough. YOUR optimal dose is going to vary from MY optimal dose, depending on exposures to pollutants, toxins and more.

At least ninety percent of men and women fail to get enough vitamin E in their diet, even at the paultry RDI levels of 20 mg per day [R]. A recent study published in the American Journal of Clinical Nutrition showed that as many as 1 in 3 adults with diabetes or metabolic syndrome have vitamin E deficiency. (44)

Two categories of vitamin E are crucial for health: Tocotrienols and Tocopherols.

Tocotrienol-rich foods include paprika, annatto seed, rice bran, palm oil (sustainably harvested) and coconut oil.

Tocotrienols in early research show potential to:(45)

Increase cancer cell death
Starve tumors of nutrients
Reduce the spread of tumors
Reduce the growth of tumor cells
Reduce the initiation of cancer

Tocopherol-rich foods include peanut butter, chili powder, sunflower seeds, wheat germ, almonds, and poppy seeds.

ZEAXANTHIN

Zeaxanthin is an antioxidant that improves eye health. This substance has been shown to have similar effects as vitamin E predominantly. It also improves the availability of another antioxidant called glutathione. So getting enough zeaxanthin will also help to create more glutathione in your body. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4321000/)

Like lutein, zeaxanthin was found to increase pigment in the eye lens.(46, 47) Lower levels of this pigment put individuals at risk for vision loss in those over 55 years of age. Known as Age-related Macular Degeneration (AMD) this condition is often the result of free radicals in the ocular region.(48)

Zeaxanthin prevents AMD by prohibiting blue light from damaging the eye. This compound has been shown to neutralize free radicals found in the retina thus lowering the risk of AMD.(49) This has been shown in observational studies of those who have consumed higher intakes of this antioxidant are at a lower risk of getting AMD.(50) Outcomes from the Nurses’ Health Study and the Health Professionals Follow-up Study over a 26 and 24 year period indicated an association between zeaxanthin and lower risk of advanced AMD. (51)

How Much Zeaxanthin Do You Need?

There is no established RDA, but the research suggests that the consumption of about 6 mg/day of zeaxanthin from fruit and vegetables (compared with less than 2 mg/day) may decrease the risk of advanced AMD.(52)

Where Can You Find Zeaxanthin?

Foods that contain zeaxanthin include eggs, yellow corn, orange pepper, honeydew (melon), and mango.(7)

Zeaxanthin it is the pigment that gives paprika (made from bell peppers), corn, and saffron its hue.(53). This antioxidant is found mostly in corn and corn products.(54)

Similar to lycopene, zeaxanthin has a better bioavailability when it is chopped and cooked.(55) Like with beta-carotene, pairing zeaxanthin with a fat food will help to improve the bioavailability.(4)

So where else can you find all of these wonderful antioxidants?

Aside from fruits and vegetables spices are also rich with antioxidants.

SPICE UP YOUR TURKEY DAY & HOLIDAY SEASON

Spices not only flavor your food but can pump up your antioxidant intake. Here are some spices to add to your Turkey day dinner.

Cinnamon has antioxidants, along with nutrients manganese, fiber, and calcium. Add this to your veggies to get extra anti-inflammatory properties, help with digestion, and help your bones. Cinnamon can be added to more than just fruit and baked goods. Add it to your veggies like sweet potatoes and squash to give it a natural sweetness without all the sugar.
Ginger has antioxidant and anti-inflammatory properties. It helps support digestion and keeps you healthy by pumping up your immune system. Ginger has a great taste and makes vegetables yummy. They are used in sauces, stir-fries, sauté’s, dressings, and baking.
Garlic has anti-inflammatory properties, manganese, B6, vitamin C, selenium, and fiber. These nutrients support immune health to prevent colds and keep you healthy. They also aid in digestion, collagen promotion for great looking skin, and thyroid function to make sure your hormones are in check. Garlic can be used in everything from soups and stews, to dressings sautés, and salads.
Cumin has iron, calcium, magnesium, B1, and phosphorus. It helps with immunity and digestion. It is typically used in curry and taco seasoning. I like to add it to everything from eggs to salad dressings.
Basil is a great herb to cook with. It offers vitamin K, manganese, and copper. These nutrients will help with blood clotting, thyroid function, calcium absorption, and metabolism of fats and carbs. Use it in sauces, stews, bakes, and sautés.

So instead of use veggies and spices to extra dose of antioxidants with using with our recipe ideas:

Try this Crustless Pumpkin Pie recipe for a dairy free, gluten free desert with no added sugar. It features pumpkin which is a high source beta-carotene.

Butternut squash is a holiday favorite. Try this easy recipe that combines cauliflower, and the antioxidant power of garlic. Cauliflower is rich in glutathione and butternut squash contains beta-carotene so you’re getting a double dose of nutrients that will help your body thrive.

This cauliflower recipe contains a antioxidant rich cauliflower with the health promoting benefits of parsley and garlic. Try it as a side in your holiday feast.

Broccoli Rabe is a bitter tasting green that is not traditionally associated with the holidays. You can start a new tradition adding this veggie for optimal nutrition since it is rich in vitamin A and C as well as glutathione. The recipe features lemon, onion, and chili flakes. If you are not into spice you can hold the chili.

7 Essential Oils for Possible Improved Thyroid Function

October 8, 2018 by Jeanette Kimszal

Disclaimer: Some of these links are affiliate links, that means when you sign up or purchase from these links we might receive a small commission at no extra cost to you. However, we only promote products and services I love!

By Heidi Moretti, MS, RD

There are 7 essential oils that may improve thyroid function. First we will discuss what negatively affects thyroid function.

Diet & Environmental Factors

Toxins and inflammation are known to make our thyroid function suffer. We know this is a real problem because a huge percentage of the population now have thyroid problems, including weight gain, altered metabolism and more!

A great lifestyle can go a long way to helping your thyroid function

Use of essential oils is also emerging as a great way to support our thyroid health. Many plants that are mentioned here support your overall health, your thyroid, and metabolism in many ways.

Inflammation dictates a leaky gut, which in turn increases risk of thyroid problems(1)

The root cause of many thyroid issues is imbalanced diet, processed foods, leaky gut, exposure to chemicals, and too much inflammation. Here is how:

Low thyroid levels are related to having too few antioxidants
High thyroid levels cause oxidation and inflammation(2)
Leaky gut allows chemicals to enter the body that can drive inflammation and toxic burden.

Stressors, imbalanced diet, food intolerances, and lack of protective plants in our diet also create this inflammatory response and low antioxidant levels (2).

What Do Thyroid Hormones Do?

Thyroid hormones control:

Metabolism and appetite – your energy, ability to burn fat, and even use of nutrients in the body.
Body temperature and body reactions
Mood
Heart rate
Brain function
Muscle maintenance
Fertility and hormone balance
Bone strength

How Do Essential Oils Help our Thyroid?

Essential oils can help get to the root of many of thyroid imbalances, especially stress. Essential oils serve as a great source of antioxidants for the body and can help bring down inflammation.

This in turn helps the thyroid.

Here, I will describe some key essential oils that help your body’s balance and may help restore your thyroid function.

Lemongrass Essential Oil: Lemongrass has potent anti-inflammatory properties. Diluted lemongrass applied to the neck may help reduce thyroid discomfort and provide healing properties.(3)
Ginger Essential Oil: Ginger essential oil is very beneficial to reduce inflammation. It is also great to help the digestive tract work properly. In cell culture, ginger also reduced leaky gut and inflammation.(4) A blend of ginger and lemon oil used as aromatherapy helped preserve the salivary gland in patients who were undergoing treatment for thyroid cancer.(5)
Turmeric Essential Oil: Ginger’s relative, turmeric, is helpful in many ways to support thyroid health. Leaky gut is a culprit that makes thyroid conditions worse. Turmeric essential oil may be beneficial for inflammatory bowel conditions, a condition known to have leaky gut. These conditions are related to thyroid disorders.(6) High levels of thyroid or T3 can cause stress on the body and inflammation as well. Turmeric also reduced the stress on the body caused by too T3.(7) In a cell culture study, turmeric also reduced growth of thyroid cancer cells.(8)
Lavender Essential Oil: Elevated cortisol, or stress hormone may impair normal thyroid function.(9)(10) Lavender essential oil reduced cortisol levels by almost 70% in patients preparing for open heart surgery.(11) Lavender also reduces free radicals and oxidative damage while reducing stress hormone cortisol. (12) Lavender has been scientifically proven to promote calm feelings.(13)
Sandalwood Essential Oil: Sandalwood promotes healthy mood and minimizes anxiety, a symptom that comes with thyroid imbalance.(14)
Myrrh Essential Oil: Myrrh improved all thyroid functions in mice, including improved conversion of T4 to T3 and increased uptake of iodine.(15) Like many other essential oils mentioned, myrrh reduces inflammation and has antioxidant activities.(15) Frankincense and myrrh block inflammation in a potent way.(16) Myrrh prevented low thyroid levels in female mice by reducing markers of inflammation in the body.(17)
Frankincense Essential Oil: Frankincense effectively blocks inflammation in the body and also enhances the effects of other essential oils.(16) Frankincense is used also to reduce pain and inflammation in joints. Frankincense also may improve skin disorders that accompany thyroid issues such as dry skin.(18) Frankincense may protect the thyroid by reducing free radicals in the body.(19)

Essential Oils for Healthy Metabolism

Low thyroid can cause a sluggish metabolism and weight gain. Essential oils that are Certified Pure Therapeutic (CPTG) quality can be used to help support healthy metabolism, including grapefruit, peppermint oil and cinnamon oil as well as ginger oil. (20)

Other essential oils that reduce inflammation include the following(21):

Thyme
Clove
Rose
Eucalyptus
Fennel
Bergamot

How to Use Essential Oils for Your Thyroid

Apply directly to you neck area with a carrier oil like fractionated coconut oil.

Combining multiple types of essential oils may increase the effectiveness. A good combination for thyroid is clove, myrrh, frankincense, and lemongrass together.

We absorb essential oils directly into the skin, just like most things we apply to our body. Many essential oils use hexane and solvents to extract plant compounds. They even use chemical fillers! Use only Certified Pure Therapeutic Grade (CPTG) oils.(20)

The oils listed above can also be taken internally, using 1-2 drops twice daily, in an empty gel cap or diluted in water if using Certified Pure Therapeutic Grade (CPTG) oils. Doterra is one such oil.

As a general rule, use small amounts (1-2 drops) several times a day for the most benefit.

Safety

Essential oils are not a replacement for medication but can support the health of the body.
Routinely check your thyroid levels with your doctor and adjust medications as necessary.
Make sure to use caution if you are sensitive to any of the essential oils.
Do not use these during pregnancy unless under the guidance of your healthcare provider.

20 Of The Best Foods High In Vitamin E (SCIENTIFICALLY PROVEN) — (Image via: AHealthBlog)

Heidi Moretti, MS, RD is the Diet Detective RD. She also has worked as a clinical nutritionist for 18 years and has conducted vitamin and protein research throughout her career. She is passionate about integrative and functional nutrition. She is a blogger and also has a private practice; you can find her on Twitter, Facebook, Pinterest and her website: Diet Detective RD

10 Ways Gratitude Can Change Your Life

January 1, 2018 by Jeanette Kimszal

Disclaimer: Some of these links are affiliate links, that means when you purchase from these links I might receive a small commission at no extra cost to you. However, I only recommend products I love to use myself.

January it is often a time for resolutions and renewal. This is the month when we start to evaluate our lives and think of ways to improve. Some are able to carry successively through the whole year but others struggle and will fall short of their goals.

One reason for not keeping on track is due to your life outlook. More often than not we have pessimistic views and see the glass as half empty. This can lead to feeling of insecurity and longing for things we don’t have. It can also have a large bearing on how we feel about ourselves and our happiness.

I know this first hand because I used to be one of those people. For a large portion of my adult life I was depressed, unhappy, and constantly complaining about things. It was not until I shifted my perspective that I realized how much I truly had.

What opened my eyes was thankfulness and gratitude. Thanks to my sister Suzanne I was introduced to this concept of when she gave me Jack Canfield’s Key to Living the Law of Attraction: A Simple Guide to Creating the Life of Your Dreams. Reading this book changed my life and made me see the error of my ways. I had the power to move my life in the direction I wanted it to go. I just needed to widen my view of the world.

At first going from a negative to a positive was quite difficult. It took a good couple of months for me to finally get to that point where I started to feel better. Just like exercising your body, having a positive attitude took practice and determination. It is like cardio for your brain.

I have been practicing this on and off over the past six years and it has changed my life for the better. It helped me realize my true passion in life. I was able to find a new career and work towards starting my own business. It also helped me find love and opened the doorway for me to meet my fiancé Art.

I still have times where I get the blues and freak out but I try to step back and think about all the great stuff I have in my life. This helps to put things into perspective. It also teaches me to look at things in a different light.

There is a great story about Thomas Edison and how he had 1,000 failed attempts before he created the lightbulb. So before you want to give up on something try to find another way to achieve your goals.

Creating a positive mindset changed my life and I know it will help you too. Read on to learn the 10 ways that gratitude and thankfulness will improve your life.

1. You will be happier:

Research shows a correlation with improved mood when practicing gratitude on a daily basis over a two week period according to psychology experts Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami.

2. Your health will improve:

Giving thanks is not just good for your mood but also can physically improve your body. Clinical trials indicated that gratitude can have amazing effects on a person’s health condition. It has been shown to lower blood pressure, decrease heart disease, and improve immunity, Deepak Chapra (has also illustrated this in his Gratitude study. Patients who wrote down three things they were grateful everyday for a period of eight weeks showed reductions in inflammation markers. An increase in heart rate invariability was also seen among patients. This indicates a reduction in cardiac risk. So the more grateful your heart is the healthier it will be.

3. You will sleep better:

Constant negative thoughts will keep your brain racing at night preventing you from getting a good night’s rest. Like with physical health gratitude practices will improve your sleep patterns. A group study of those with neuromuscular disorders felt more refreshed after three weeks of writing a gratitude list before hitting the pillow. Other research out the University of Manchester in England studied a sample of 400 adults, 40 percent of whom had sleep disorders. Participants with positive and gracious thoughts at bedtime were able to fall asleep faster with a better quality sleep than those who did not journal. The higher your levels of gratitude the better you will rest. So write down three things you are grateful for before you hit the sheets.

4. Your energy levels will improve:

With better mood, comes better health and with that comes more energy. A study of 238 people showed a correlation between vitality and gratitude. Think about when you are open to possibility and fully in the moment. Your energy levels are soaring and you have at the ability to do the tasks you want to accomplish. Practicing gratitude improves your energy level and gives you more vigor.

5. Your stress levels will decline:

Keeping positive by focusing on things that are going well in your life will help you deal better with chronic trauma and stress. A 2006 study in Behavior Research and Therapy found that Vietnam War Veterans who had expressed higher levels of gratitude experienced less post traumatic stress.

6. You will have better relationships:

Being thankful to those around you will help foster your people skills and show your appreciation. Others will notice your gratitude and in turn want to pursue a relationship with you. Those who practice gratitude have tend to be less narcissistic thinking more about helping others. Your partner while feel more satisfied with the relationship when gratitude is given in daily interactions according to a 2013 study.

7. You will have less depression and anxiety:

Science tells us that exercises changing our focus from negative to positive will produce dopamine, serotonin, and oxytocin in the brain. These feel good hormones will put you in a better mood. I can tell you first hand that practicing gratitude will help keep those feelings of depression and anxiety at bay. I am a negative person at the core and still sometimes experience sadness creeping in. I stop and take three seconds to tell myself this is only a feeling and I have the power to change how I react. I also try to focus on something that has gone well that day or week to keep my spirits up.

8. You will be better in a crisis:

When times are good you may take things for granted. Then when times are rough and we don’t know what is gonna happen we begin to take stock in everything we are thankful. To the same extent remembering the bad will make you thankful for the good. People have a better time recovering from traumatic events when they practice gratitude. Being thankful for all you have will help you overcome even the most traumatic events as seen in those involved in the September 11th attacks according a 2003 study from the Journal of Personality and Social Psychology.

9. You will feel your life has purpose:

For me having gratitude opened up a world of opportunity that I did not see before. You gain the strength and power to try new things and figure out what you like and don’t like. Being grateful helps you find the person you want to be. When you open your mind to thankfulness you have abundance that will propel you forward. Having gratitude also helps to foster a sense of self.

10. It physically changes your brain for the better.

A study out of Indiana University led by Prathik Kini showed a particular pattern in the brain scan of those who practiced gratitude. It consisted of 43 individuals suffering from anxiety or depression. Half of the subjects were asked to write a letter of thanks to various people in their lives. Three months later they all went under a brain scan in which they were asked if someone gave them an inheritance would they like to donate part of it to a charity. Those who said yes all exhibited a particular brain scan pattern. They also noted they felt more thankful two weeks after the test. These studies findings show how exercising your gratitude muscle will help to improve the health of your brain today and years to come.

Want to know how to easily incorporate gratitude in your life? Contact me HERE!