Zinc

Next to iron, zinc is the most common mineral in the body and is found in every cell. It has an important role in the workings of the muscular system, reproductive systems in both men and women, and proper insulin and thyroid function. Zinc is a catalyst for the vitality of the skin and wound healing. However, zinc is probably best known for supporting the healthy functioning of the immune system.

Several studies have shown that zinc lozenges or syrup reduced the length of a cold, especially when taken within 24 hours of the first signs and symptoms. Studies also show that taking zinc regularly might reduce the number of colds each year, the number of missed school days, and the amount of antibiotics required in otherwise healthy children. New studies are also looking at how the body uses zinc and whether or not taking zinc can improve the treatment of celiac disease, diabetes, and inflammatory bowel disease.

There are several forms of zinc, but not all are easily absorbed or appropriate for every person. The two best forms are zinc gluconate, and zinc citrate. According to the National Academy of Health Sciences, the need for a zinc supplement varies based on age, gender, pregnancy status, and other health factors. Zinc can interfere with the actions of some medications and can even affect the utilization of other minerals, such as copper. It's best to first consult with Dr. Bossio before taking zinc.

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References

The Butterfly Inside You: The Tiny, Mightly, Thyroid Gland

A busy butterfly lives just below your Adam's apple that is responsible for the regulation of your inner state of balance, or homeostasis. Like a butterfly, the thyroid quietly goes about its business without getting much attention until your doctor checks it with her hands during a routine exam. Unless something unusual is found at that time (e.g., swelling) or symptoms manifest that indicate a problem, there won't be much further ado about your thyroid.

Let's take a moment to find out what the thyroid does, how to know if there's a problem, and how to keep your thyroid healthy.  The thyroid is part of the endocrine system, which includes the pituitary gland, hypothalamus, thymus, pineal gland, testes, ovaries, adrenal glands, parathyroid, and pancreas. It makes hormones (e.g., T3, T4) that travel through your bloodstream and regulate your metabolism, brain and heart function, and reproductive and menstrual cycles.

When the thyroid is not functioning properly, a chain reaction of hormonal events takes place that involves many other glands/hormones of the endocrine system and the bodily systems they regulate. The end result is one of two primary types of health conditions: hyperthyroidism or hypothyroidism

Hyperthyroidism results when the thyroid is overactive. Think of hyperthyroidism like a butterfly that can't stop fluttering its wings. Everything is on overdrive, including metabolism, frequency of bowels, emotions (anxiousness), increased sweating, and--for lady butterflies only--very light menstruation or cessation of the menstrual cycle. This butterfly often feels hot and can't maintain a healthy weight. There are also bouts of exhaustion from trying to maintain this intense state of arousal.

Hypothyroidism results when the thyroid is underactive. This butterfly just can't get its wings to go. It's gained weight, feels sluggish, and has brittle hair and nails. It feels cold and tired, is kind of depressed, and suffers from constipation. The lady butterflies usually have irregular, heavy menstruation.

5 Ways to Keep Your Thyroid Healthy

1. Eat from the sea. The sea provides many natural sources of iodine, a building block of the thyroid hormone. Salt has a high concentration of iodine, but it can raise blood pressure. Instead, opt for saltwater fish, or try seaweed in a salad. Cod and halibut are high in selenium, which protects the thyroid gland during periods of stress and helps regulate hormone synthesis. Fish oil provides essential fatty acids that reduce inflammation, which plays a role in causing autoimmune diseases.
2. Eat from the earth. Eat foods high in B vitamins, which are precursors to thyroid hormones and influence cell energy. Balance your diet with poultry, nuts and seeds, legumes, and whole grains. Red meat provides iron, zinc, magnesium, and other minerals essential for thyroid hormone function, and the health of other bodily systems affected by thyroid disorders (skin, hair, metabolism).
3. Relax. A daily relaxation practice, such as just 10 minutes a day of silence and deep breathing, can make a difference in the state of mind and body.
4. Move it! Exercise at least 30 minutes a day. Yoga is particularly good for thyroid health, including poses such as butterfly, fish pose, shoulder stand, and child's pose.
5. Get supplemental insurance. Our diets aren't perfect, so supplementing with a vitamin/mineral or botanical (herb) regimen can provide extra insurance against exposure to stress, toxins, and perhaps your own family history. Be sure to consult with Dr. Bossio about the best nutraceutical products for you.

Resources

• American Association of Naturopathic Physicians. "Natural Therapies for Hypothyroidism.." October 11, 2013.
• American Thyroid Association. "ATA Patient Education Web Brochures."  Accessed May 2015.
• Hormone Health Network. "Your Thyroid: What You Need to Know.." Accessed May 2015.
• Women to Women."Alternative Hypothyroidism Treatment.." Accessed May 2015.

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Brazil Nut Butter

Making freshly ground nut butters at home gives you the opportunity to enjoy these nutritious spreads without added sugar, salt, or preservatives often found in store-bought varieties.

Note: There is a 2 to 1 ratio of nuts to nut butter. To make 1 cup of nut butter, start with 2 cups of shelled nuts.

Ingredients: 

• 2 cups organic raw nuts
• Optional flavor add-ins (all to taste; opt for organic or locally sourced):
• Salt
• Stevia, honey or maple syrup
• Vanilla or almond extract
• Cocoa powder or cacao nibs*
• Puree of dried fruit or dried fruit bits* (apricot, raisin, cherry, cranberry)

*The former creates a smooth spread, the latter chunky.

Original preparation:

1. To make the nuts more digestible, soak and dehydrate the nuts to extract phytic acids (compounds that bind minerals). Before grinding, soak nuts in water and cover for 8-12 hours. Dehydrate about 10 hours.
2. To add a distinctive, warm flavor, toast the nuts before grinding. Toast nuts on a dry baking sheet at 400°F until nuts are fragrant and lightly browned, 5 to 10 minutes. Watch closely; nuts easily scorch. Nuts should be cool to the touch before grinding.

Equipment:
Food processor or high-speed blender (e.g., Vitamix).

Directions: 
Place nuts into a food processor and start blending, leaving out the optional flavor add-ins. Blend for 11-12 minutes. You may need to grind at various speeds or intervals until you reach the consistency that meets your taste preferences. The nuts will go through several stages and you'll need to keep pressing the contents into the center of the blender as you go through the process. The nuts will crumble, clump, ball, redistribute, and then finally ... the oils will release, and you'll have a nice spread.
Mix in your choice of flavor add-ins by hand. Nut butter keeps in the refrigerator for about a month.

Resources: 

• Anton Health and Nutrition. "Homemade Nut Butter." Radiant Life Company. "That's Nuts! A Complete Guide to Soaking Nuts and Seeds."

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Brazil Nuts (Bertholletia Excelsa)

Reaching 160 feet tall and living up to 700 years, Brazil nut trees produce fruit in pristine forests, native to regions such as the Guianas, Brazil, Peru, and Venezuela. Native Amazonians cherished these behemoths for their delicious nuts, which provided them much-needed protein, fats, and other essential nutrients.  Indeed, Brazil nuts are calorie and nutrient dense. High in mono- and polyunsaturated fats, including omega-6 fatty acids, a one-ounce (6-7 nuts) serving provides about 185 calories, 5 grams of protein, and a rich supply of magnesium, phosphorous, potassium, and selenium. In fact, Brazil nuts are the highest natural source of selenium (543 mcg in 1 oz.).  A potent micronutrient, scientific evidence to date suggests that selenium might play a role in the prevention or treatment of heart disease, cognitive decline, liver disease, some types of cancer, and thyroid disease. Selenium concentrations are highest in the thyroid gland, and it has a vital role in the functioning of the gland. Just two Brazil nuts a day make it easy for most people to meet their daily selenium requirement.

Don't go overboard on Brazil nuts--too much selenium in the diet can cause brittle nails, alopecia, rash, upset stomach, and fatigue. The Institute of Medicine of the National Academy of Sciences advises a maximum limit of 45 mcg of selenium for kids and 400 mcg for adults daily. The best way to enjoy Brazil nuts is to combine a few with other types of nuts, seeds, and raisins. Sprinkle on salad, yogurt, or blend into a smoothie.

Resources

• National Institutes of Health. "Selenium: Dietary Supplement Fact Sheet." Accessed May 2015.
• National Institutes of Health. "Selenium: Fact Sheet for Consumers" Accessed May 2015.
• Nutrition and You. "Brazil Nuts Nutrition Facts." Accessed May 2015.

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Reflexology for Thyroid Health

Reflexology is a gentle, complementary and alternative medical (CAM) therapy in which pressure is placed along reflex points on the feet, lower leg, hands, face, or ears. A Reflex Map identifies various reflex points and corresponding regions or systems throughout the body. A certified reflexologist uses specific patterns of touch and pressure to stimulate these points.

The theory that underlies reflexology is that stimulation of the reflex points opens the flow of energy (referred to as Life Force or Chi) and nutrients throughout the body. It is believed that reflexology taps into the body's natural healing process by enhancing the functioning of the lymphatic system (a major part of the immune system), which helps move fluids and waste products from within the tissues into the circulatory system, ultimately for excretion from the body.

Generally, reflexology is suitable for everyone, from newborn babies to those receiving end of life care. A reflexologist tailors each session to the individual, taking into account both physical and emotional factors that might be affecting you. Reflexologists aim to work alongside both allopathic and holistic healthcare practitioners to promote well-being for their clients.

CAM researchers have investigated reflexology for a variety of health conditions, such as breast cancer, diabetes, anxiety, back pain, menstrual issues, post-operative recovery, chronic fatigue, and thyroid dysfunction. The premise for treating thyroid conditions with reflexology is that opening the energy flow through the thyroid gland can balance both hyperthyroid and hypothyroid conditions by supporting the gland in regulating homeostasis, the body's ideal state of equilibrium. In some studies of thyroid goiter or cancer, reflexology reduced pain and promoted relaxation, which can boost healing.

While there have been promising results in many case studies (of just one person or a small group), there is still a need for further research to definitively indicate the effectiveness of reflexology for treating illness.

Resources

• Reflexology Association of America. "Reflexology USA"
• Reflexology Research. "Reflexology for Thyroid." Accessed May 2015.
• Reflexology Research Project Presents."Reflexology Research"

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Lemon Balm (Melissa officinalis)

Native to Europe, lemon balm's clusters of small, light yellow flowers grow all over the world. It is found in backyard herb gardens, in crops grown for medicine and cosmetics, and is used to scent candles and furniture polish. In the spring and summer, the flowers grow where the leaves meet the stem. If you rub your fingers on these leaves, your fingers will smell tart and sweet, like lemons. The leaves are similar in shape to mint leaves, and come from the same plant family.

As far back as the Middle Ages, lemon balm was used to soothe tension, to dress wounds, and to treat ailments such as toothaches, skin irritations, and sickness during pregnancy. As a medicinal plant, lemon balm is considered a calming herb that has traditionally been used to soothe menstrual cramps, reduce stress and anxiety, promote restful sleep, and ease gastrointestinal complaints (e.g., indigestion, gas, bloating, and colic). It is often combined with other herbs in teas or tinctures for relaxation, such as valerian and chamomile. In modern times it has been used to treat cold sores (oral herpes).

In Europe, lemon balm has been used for treating thyroid problems and has shown an ability to regulate thyroid hormone production. It has been used in the U.S. as a complementary treatment for Graves' disease, an autoimmune condition in which the thyroid gland is overactive.  Lemon balm may be formulated as a tea, tincture, or cream/ointment. Herbs do interact with other medicines and should not be taken without consulting Dr. Bossio for appropriate dosing.

Resources

• Restorative Medicine. "Database Search: Lemon Balm and Thyroid Disease."
• University of Maryland Medical Center. "Lemon Balm." Reviewed April 4, 2012.

General Herb Information

• The Herb Society of America. "Guide to Lemon Balm."
• University of Maryland Medical Center. "Hyperthyroidism." Reviewed April 4, 2012.

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Iodine

Iodine is essential to life, but both deficiency and overdose can have severe health consequences.  The body needs iodine - a trace mineral - to make thyroid hormones which control the body's metabolism and many other important functions. Without sufficient iodine, your body is unable to produce these hormones, opening the door for a host of health complications including enlarged thyroid, hypothyroidism, fibrocystic breast disease, and various physical and mental disabilities during fetal development. On the other hand, excessive intake of Iodine can cause an enlarged thyroid as well as hyperthyroidism, thyroid papillary cancer and iodermia, a serious skin reaction. 

Environmental factors including soil concentration and use of fertilizers can affect the iodine levels of foods, and most foods that naturally contain iodine typically contain only small amounts. Due to iodine additives, processed foods provide sufficient amounts of iodine, but due to the numerous downfalls of processed foods, you're better off opting for the lower iodine-containing natural foods to supply your body's iodine. Sea vegetables, natural yogurt, grass-fed eggs and mozzarella cheese are all excellent sources of natural iodine. Fish and shellfish, while rumored to be excellent sources of iodine, can actually vary greatly regarding iodine content. As such, it is a good idea to not rely too heavily on fish as an iodine source. The use of iodized salt has dramatically increased the iodine intake of people in developed countries. It is important to keep in mind when switching to a healthier source of salt - especially if you go the extra step of ridding your diet of processed foods that contain iodine additives - your iodine intake may dramatically decrease as well. Iodine levels can be a bit tricky to maintain, so be sure to talk to Dr. Bossio before adjusting your diet or supplements for reasons related to iodine. Consultation with Dr. Bossio is especially important if you have a history of thyroid problems, poor dietary balance and deficient intake of iodine and/or selenium.

REFERENCES

Iodine. World's Healthiest Foods.
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=69

Iodine: Fact Sheet for Consumers. Office of Dietary Supplements. National Institutes of Health.
http://ods.od.nih.gov/factsheets/Iodine-QuickFacts/.