Why Your Diet May Not Be As Rich In Iodine As You Assume

The trace mineral iodine is well known for its crucial role in enabling the body's manufacture of vital thyroid hormones, but it is also important for the health of the immune system and for optimal brain function. It is widely believed by many authorities that iodine deficiency should never be seen in the affluent West, although this problem affects millions throughout the developed world.

Some nutritionists argue, however, that this conventional view is too optimistic, because the content of all minerals in foods is heavily dependent on the mineral content of the soil from which those foods are derived. The assumption must therefore be that the continuing de-mineralisation of farm soils has led to a reduction in the amount of dietary iodine commonly consumed.

Fish and other seafood, however, remain a relatively rich source because these ocean creatures concentrate the sea's iodine in their flesh. Though not commonly eaten in the West, seaweed, or kelp, is also an excellent source of iodine for this reason, and is readily available in the form of a dietary supplements. Dairy products and certain meats may also be a good source, particularly where iodine is routinely added to farm animal feed. But in countries, including most of Western Europe, where animals are grazing fields growing on iodine depleted soils, levels are likely to be much lower.

So even in the West, those not including fish or seafood in their diets, and not using iodised or sea salt, may be at real risk of deficiency. In an effort to compensate for low levels of dietary iodine, the mineral has been routinely added to ordinary table salt in the US for many years. But the practice is not as common in the UK and other European countries, where specially iodised or natural "sea-salt" has been marketed more as a luxury alternative. The problem of insufficient dietary iodine has been compounded on both sides of the Atlantic, however, by increasing concern about the possible adverse health consequences, particularly high blood pressure, of excessive salt intake. Many nutritionists, however, regard these fears as exaggerated, and believe that any such potential problems are far less serious than the consequences of an insufficiency of iodine, and may be easily resolved by the use of the low sodium salt alternatives available.

Iodine, however, cannot in any case be regarded as a luxury. Its essential function lies in the production of the vital thyroid hormones; thyroxine, sometimes known as T4, and tri-iodothyronine, or T3. And as is well known, these hormones are crucially important in ensuring a healthy metabolic rate and the release of energy from food; so an underactive thyroid gland is commonly the villain in cases of excessive weight gain, particularly where this of sudden onset, and in cases of difficulty in losing weight even when following a sensible reducing programme. A healthy thyroid gland is also crucial for the optimal functioning of the immune system.

But perhaps even more importantly, iodine deficiency is also known as a major cause of avoidable brain damage; a problem which the World Health Organisation has estimated to affect an astonishing 50 million people worldwide. Sadly, many of these cases occur in children whose mothers were iodine deficient in pregnancy, resulting in a condition of severely retarded brain development known as congenital hypothyroidism, or "cretinism". Even where such catastrophic consequences are avoided, iodine deficiency in childhood may also have serious effects on the developing brain, leading to low energy and motivation for learning, and measurable impairment of IQ scores.

Since 2001 the Food and Nutrition Board of the US Institute of Medicine (FNB) has prescribed a Recommended Dietary Allowance for iodine of 150 mcg for all individuals over 14, rising to 220 mcg for pregnant women and 290 mcg for those breastfeeding. Somewhat confusingly, however, an excessive consumption of iodine is also associated with a malfunctioning or enlargement of the thyroid gland, as well as mouth ulcers, headaches and gastric upsets, and the FNB therefore advises an upper safe limit for daily iodine consumption of 1,100 mcg for adults. Most people eating a conventional Western diet are unlikely to exceed this level.

With the possible exception of pregnant and breastfeeding women, people in the West who use liberal quantities of iodised salt as a regular seasoning are unlikely to need further supplements. But many commercial multi-mineral preparations contain iodine in reasonable quantities, usually in the form of potassium iodide, and whilst not perhaps strictly necessary, such supplementary doses will do no harm and may be regarded as a useful insurance policy given that, like all minerals needed by the body, iodine functions best in the presence of adequate supplies of all the others. And it should be particularly noted in this context that the effects of any deficiency of iodine may be intensified by any deficiency of selenium, iron or vitamin A.

Conquer Emotional Eating - Start with Spring Cleaning!

Emotional eating can sabotage any diet or cause people to pile the pounds back on when they've reached their target weight. Does that donut have your name written on it? Is that last chocolate in the box the one that tastes the best? (And you'd know that because you've eaten all the others). Are you driven to eat when you are happy or sad or bored or angry? Do you feel a need to eat because you "deserve it"; you've had a tough day?

If so, you may recognise that you are eating because of emotional hunger, not physical hunger. There are many steps you can take to conquer emotional eating and the one I recommend you start with is spring cleaning.

Clearing out your life is sometimes essential if you are going to focus on success.

You may know the phrase "clear the decks". If you have ever been on board a ship you'll know how important it is to keep the decks clear. If you trip over something you won't just have a sore toe and a bruised ego, you could also end up overboard! If you are walking around the deck trying to avoid obstacles you'll be looking at your feet, not at where you are going.

If you clear the decks in your life you'll be able to see where you are going there too.

So what is cluttering up your life?

Is your work environment a mess? Even for someone like me (I'm a piler, not a filer) mess eventually gets to me. It wastes energy tiptoeing through the junk, it wastes time looking for stuff and it's difficult to keep the air clean and healthy with an accumulation of fluff. Negotiating the obstacles will slow you down and, hey, you need to move quickly for the exercise! Decluttering also makes you mentally clearer. Perhaps the mess has been distracting you from your feelings about food. Those feelings need to be out in the open if you want to conquer emotional eating.

Is your kitchen a mess? Go on, sort out the cupboards and get rid of the junk. Dried herbs that predate this century, ready meals that you have "just in case" and munchies that you keep "for the kids". Who are you kidding? Clear it all out. Believe me, if you are saving it because you hate waste you can be assured that keeping a load of barely edible foods in your house is not going the help the starving and will only end up on your hips.

Is your head a mess? Yes, you knew I'd get there eventually. Why are you losing weight anyway? Is it for you or someone else? Why does it matter? Unless you really know what weight loss means to you (other than the obvious that you'll look less chubby) you won't want to do it.

Many of my clients want to lose weight for the noblest of motives. It often has something to do with health - they want to stay healthy so they can look after their children or their parents. One person they don't seem to want to look after is themselves!

So clear the decks in your head by asking the following questions:

Who? Who am I doing this for? Myself? My family? My boss? My cat?

Subsidiary question - are they worth it? If you secretly feel they're not, you won't feel motivated to make changes.

If you are doing it for yourself it is essential that you believe you are worth it and if you don't feel this, you'll have some emotional work to do.

What? What are you trying to achieve? A particular weight or dress size? If you don't know what you are aiming for you will only hit the target by accident.

Be clear about your weight loss goals and visualise yourself at your target weight with all the feelings of success that go with it. Then you'll be moving towards your goal.

How? How can you best make small, easy changes that you can consistently follow? My experience of working with clients has shown me that weight loss is most successful when they can make changes that will fit into their lifestyle and that they will maintain long term. If you consistently eat smaller helpings or say no to puddings or increase your daily exercise by five minutes each week you will see long term changes and a new you.

What change can you make today and every day that will take you a step further towards your goal?

Clear the clutter in your life and give yourself space to look at the essentials. You owe it to your slim and gorgeous self to reorganise your life so you can focus on the fantastic you!