Tag Archives: Zinc

Hyper & Hypothyroidism and Nutritional Therapy

An ultra sound of the thyroid gland

Common expressions:   “I am so tired” and  “I feel cold”.  We can thank the small gland that’s wrapped around the trachea, our thyroid for various sensations. This small butterfly organ has 3 principle functions: cellular differentiation, growth and metabolism. Two key hormones (thyroxine) promotes the body’s growth & development and with help from the parathyroid gland, there’s bone formation and control of calcium in the blood (hormone calcitonin). The small double lobed gland claims to fame are also attributed to: sleep patterns, weight maintenance, moods, immune system, muscle agility and heart rate, etc.                                                                                     

While the thyroid is busy deciding how it will control the bodies energy, there may be an over production of the thyroid hormone (autoimmune disease or Graves Disease) it’s called Hyperthyroidism. Other causes linked to hyperthyroidism may be attributed to inflammation, nodules or tumors on the thyroid. You may notice an increased heat rate with exercise and excessive sweating with or without exercise.

There maybe a time  in it’s lifespan that the thyroid hormone output is reduced, called Hypothyroidism. Some of the initial symptoms are: weight gain with no change in diet or exercise, depression, and exhaustion.  The negative effects of untreated hypothyroidism are: increased cholesterol levels, strokes, cardio vascular disease and the immune system that turns on the body first attacking the thyroid itself (Hashimoto Disease). THE GOOD NEWS is that hypothyroidism is easily treated through daily medication.

Typical reference ranges for normal thyroids

Test From To Units
TSH 0.4 4.5 mU/L (milliunits per litre)
FT4 9.0 25.0 pmol/L (picomoles per litre)
FT3 3.5 7.8 pmol/L (picomoles per litre)

These ranges are only a guide. The reference range for FT4 in particular does currently vary between methods and so any ‘typical’ reference range quoted will be subject to method and local interpretation

Test results outside the reference range

  • A high SH level with a low FT4 level: Hypothyroidism (under-active thyroid)
  • A low TSH level with a high FT4 level and a high FT3 level: Hyperthyroidism (over-active thyroid)
  • Abnormal TSH levels together with normal FT4 levels indicate you may be at risk of developing a thyroid disorder
  • A low TSH levels together with a low FT4 levels can indicate a disorder of the pituitary gland

SYMPTOMS OF MALFUNCTIONING THYROID  can be noticed at any age and can even be misinterpreted as signs of aging;

Diagnosis. After a blood diagnosis, your doctor will prescribe a medication that you will take every morning, so that your thyroid wakes up in the morning with you, one hour after taking the medication you may eat. Within 2 weeks to 2 months, most symptoms will go away and your energy will return. The medication is something that you will take the rest or your life, a small price to pay for remaining healthy. “As of February 2010, at most laboratories in the U.S., the official “normal” reference range for the Thyroid Stimulating Hormone (TSH) blood test runs from approximately .5 to 4.5/5.0 according to the American Association of Clinical Endocrinologists.
MEDICATION INTAKE  will make a difference in homeostasis. The time of day that you take your “Synthroid” can influence how you feel, level of alertness, how you sleep and stability in weight. Studies performed show that medication taken at bedtime allows for proper absorption of the medication, without interference from nutritional minerals that could otherwise alter it’s function. Changing the time of day that you take your medication should be discussed with your Doctor.  For observation purposes they may have the switch made after a blood draw in order to better control the variables and achieve accurate documentation of the TSH (thyroid stimulating hormone).

NUTRIENTS

There are several nutrients that play key roles in the thyroid gland and the thyroid hormone function: zinc, copper, iodine, selenium and omega-3 fats. A multi-vitamin along with eating foods high in these minerals, is essential for normal thyroid hormone production and metabolism.

Dietary sources of zinc include: seafood, beef, oatmeal, chicken, liver, spinach, nuts and seeds.

Copper is mainly found in liver and other organ meats, eggs, yeast, beans, nuts and seeds.

Iodine is also an important building block for thyroid hormone.  Nutritional sources of iodine include sea fish, sea vegetables (kelp, dulse, hijiki, nori and kombu) and iodized salt.  Iodine is such a key component of thyroid health. 

FOODS TO LIMIT.  A high LDL Cholesterol number accompanied by a high Triglyceride number is linked to Insulin resistance, often noted with hypothyroidism. Foods that should be eliminated: white flour, white sugar, rice, pasta, bread, corn, potatoes (all types), cereal, desserts, dairy products, meat, citrus fruits. Caffeine, calcium should be consumed in limited amounts.   Goitrogen foods are also able to block iodine, therefore, utilization of these foods should be limited. They include:turnips, cabbage, broccoli, cauliflower, mustard, cassava root, soybeans, peanuts, pine nuts and millet, (peaches and strawberries may also interfere). Cooking, however, usually inactivates goitrogens.

BEST FOODS to promote metabolism: Sour fruits (kiwi, juice of fresh lemon), pears, apples, plums, fish, turkey, chicken, legumes and vegetables.

Selenium.  One of the best natural sources of selenium is Brazil Nuts. Selenium is an important mineral that contributes to the health of the thyroid. 1 ounce of nuts a day will benefit the small gland.

Omega-3 fatty acids will also contribute to normal thyroid function, which can be found in fish and fish oils, as well as vitamin A, which improves thyroid receptor binding and thyroid hormone activity.

Tyrosine, an amino acid and a precursor for making thyroid hormone. A deficiency of tyrosine or low protein diets can contribute to low thyroid function.  Check with your doctor if supplementation at a dose of 500-1,500 milligrams (mg) daily, which has therapeutic benefits, is needed.

Exercise. Daily exercise stimulates thyroid gland function and increases tissue sensitivity to thyroid hormone.  Try walking, biking, dancing at least 20 minutes a day.  However, walking 30 minutes twice a day, seems to encourage both the fuctionability of the thyroid and weight loss versus weight gain normally associated with hypothyroidism. While with hyperthyroidism an exercise regimen should be advised by a doctor in order to monitor a fast heart rate.

By Kimberly Crocker

References

Acne, Healing Foods

Skin is made up of: Protein, Vitamin A (retinol), Vitamin C and Zinc. So it stands to reason that daily nutritional intake should be planned and followed so that skin remains healthy. Follow this link for Home remedy for acne topical treatment

This article reviews:

  1. Understanding the structure of skin
  2. What behaviors to monitor
  3.  Foods to reduce and eliminate
  4. Active ingredients important to skin care pharmaceuticals
  5. Which foods to include in a dietary intake

The  integumentary system comprises of: Skin, Hair, Nails and various Glands. The largest organ of the body is skin, having two layers, the epidermis and the dermis.

The Epidermis is the outer layer of skin that is visually seen and is made up of dead skin cells.  Caution is often given to scrubbing and facials, as to not negatively effect the epidermis, in which these dead skin cells monitor protection to the body from pathogens i.e. bacteria and virus, toxins, injury and water.

The Dermis is new skin, that is a deeper and thicker layer housing: blood vessels, sweat and oil secreting glands, nerve endings and hair follicles.

The appearance of skin, hair and nails are important to understanding the health of the individual, or any present deficiencies. Dry skin means that the body is dehydrated and needs water.

Research has shown that the presence of Acne is associated with, but not limited to: Anger and Stress, Nutritional Intake, overproduction of Androgens and Type 2 Diabetes. PCOS  is acne commonly found in overweight women, who are told to follow a diabetic diet, obstaining from trans fat, saturated fat and to consume a diet with OMEGA 3.

Skin creams sold over the counter or are prescribed to heal acne contain vitamin A and zinc. Vitamin D is also critical to a skin’s health, but needs to come through nutrition and activated by the sun.

In many studies, the common link to reducing, or eliminating acne lesions are Nutrition Related and reduction of acne is evident within one week to 3 months.

  1. Eliminate trans fats
  2. Reduce, or eliminate for a period of time saturated fats: Butter, cream, ice cream, cheese, pork, salami, ham, sausage, red meat, cookies, chips, white breads, sugar, chocolate candy, carbonated drinks and processed grains

Introduce into your diet:  Protein, Vitamin A and C, Zinc, Omega 3. This can be easily done by preparing meals made up of:  multi-grains, fruit, vegetables, nuts and fish for omega 3 Extra Virgin Olive Oil.  Additionally, following a Low Glycemic Index Diet, according to research, is just as critical.

The following foods contain minerals and vitamins that are needed for flushing excess sodium, toxins and metals out of muscles and organs.

  • Protein, Vitamin B: oatmeal, multi-grain breads, egg, skim or 1% milk, lean red meat, chicken
  • Zinc: Wheat germ sprinkled onto salads and soups, pumpkin and sesame seeds, red meat, lamb,liver, oysters, peanuts, cocoa powder, watermelon
  • Omega 3 for reducing inflammation of skin: 4-6 oz or 112-168g of Fish / Salmon. walnut, almonds and flaxseed 2 tbsp.
  • Green Tea contains ployphenols and flavenols which are two antioxidants that promote cellular DNA and membrane structure, ( Great for Acne!). 
  • The listed fruits vegetables have the highest Vitamin A (RE value).

Foods high in Vitamin A (RE)

Vitamin A Fruits:  Apricots fresh or dried, Avocado, Cherries, Guava, Grapefruit, Oranges, Cantaloupe melon, Mango, Plantain, Pomegranate, Watermelon

  • Vitamin A Vegetables: Raw, or cooked, for no more than 7 minutes. Carrots, Broccoli, Dandelion Greens (chard) Mustard Greens, Cooked frozen vegetables no salt, Turnip, Squash, Spinach, Pumpkin, Tomato Sauce, Peas, Sweet Potatoes and Yams
Lastly, drink water 6-8 times a day and for an extra benefit of expelling excess sodium, toxins and metals out of muscles and organs, drink lemon water (1/2 lemon with it’s contents squeezed into glass of water  twice a day).
A home remedy to heal acne: Combine in a bowl 1/2 tsp water, 1/4 tsp turmeric and 1/8 tsp salt. With a cotton ball gently dab a small amount of paste onto acne and allow skin to absorb ingredients overnight. In the morning, gently cleanse to remove and refresh skin.

Servings Defined:

  • Fruits and Vegetables 1/2 cup = 1 Serving
  • Fats/ Oils 1 tbsp = 1 Serving
  • Lean Meat, Fish, Poultry 4 oz = 1 Serving
  • Glass of Milk or Water 8 oz =1 Serving

Recommended Daily Nutritional Intake

3 servings (use sparingly) fats, oils, sweets
2 servings (6 – 9 ounces) meat/protein
2 servings dairy
4 servings fruit
5 servings vegetables
4-6 servings bread/starch

Thank You to Pubmed for making available the research needed for this article.
By: K. Crocker-Scardicchio

References

Home Remedy Facial! Stimulate Your Skins Collagen & Elastin

Our skin is able to play an important role in maintaining the body’s homeostasis. Skin has the ability to cool or keep warm through proper release or conservation of water, assists in maintenance of body temperature and protecting us from disease. Skin is made up of two important proteins that keep the connective tissues from deteriorating; collagen provides firmness to the skin while elastin gives flexibility. Foods that we eat contribute to building a meshwork of important collagen and elastin at the dermis. As we age the skin loses its moisture becomes dehydrated, wrinkled and sagged, both exercise and a healthy diet promotes the longevity and overall health of the skin.Collagen is made through the presence of Vitamin C and while zinc maintains both collagen and elastin.  Include these foods in your diet: Tomatoes, Oranges, Guava, Berries, Kiwi, Red Peppers, Brussel Sprouts, Cantaloupe, Nuts, Olives, Dark Chocolate.

Fish for Omega-3 come in a variety with salmon and  tuna  leading the way as excellent foods for building collagen and elastin in the body, keeping the health of cells strong so that proper blood flow is promoted throughout the body.

Prunes and Blueberries are chocked full of antioxidants excellent for combating free radicals which could otherwise work against the body so that illness could be more prevalent.  Prevent these damaging free radicals by eating ¼ cup of berries (blueberries), or 6 prunes, both which are ideal to optimize antioxidant intake.

Likewise Vitamin K is equally critical to healthy skin, it is a fat soluble vitamin stored in the liver and can be consumed in a variety of foods without exaggerating the serving size.  In most cases a daily serving of ½ cup of a dark green is sufficient for what your body needs.

Vitamin K1: Dark green vegetables (Asparagus, Broccoli, Cauliflower), Leafy Greens (Kale, Collards, Spinch), Green Tea, Cantaloupe, Banana’s, Kiwi, Berries, Apricots

Vitamin K2: found in chicken, salami, ground beef, hard and soft cheese butter.

The list and purpose of Vitamin K show’s why this important vitamin needs to be a part of our daily intake.

  1. Restores health of skin. If topically absorbed, helps to build up the skin around the wrinkle or line to actually erase the sight of them.
  2. Combined with topical vitamin A reduces:  bruises, scars, skin burns, rosacea and dark circles under the eyes.
  3. Promotes Prothrombin then thrombin for proper blood clotting and wound healing.
  4. Aids in curing osteoporosis. Blood is made in the bone. By having vitamin K present bones become stronger, aids bone formation and repair
  5. Prevents certain kinds of cancers that affect the inner linings of the organs, promotes flexible organs, fights against hardening of the arteries.
  6. Important role in the intestines as it helps to change glucose into glycogen(carbohydrate) thus promoting healthy liver function.  (If not present it would result in abnormal or internal bleeding.)
  7. Eat fresh salads, fruits and vegetables in order to optimize on the quality of food and vitamin. Cooking foods high in vitamin K causes the compounds to be leeched and reduces the overall benefit of both food and vitamin.

EASY TO MAKE TOPICAL FACIAL:

  • ¼ cup Rose Water
  • 2 Tbsp Sea Salt or try brown sugar
  • 1 Tbsp Honey

Combine all ingredients.  With a soft cloth apply mixture to face working in small circles. Rinse your face with warm water and pat dry with a towel, do not rub dry.  Skin scrub only twice a week for optimal skin health.

Homemade Facial Ointment (Cream)

  • 1 Tbsp Olive Oil
  • ½  tsp Honey
  • 1 tsp Green Tea (tea water squeezed from wet tea bag)
  • 6 drops Lemon Juice
  • 1 tsp Rose Water

Combine all ingredients.  The  apply  to face and neck, or entire body.  After 5-10 minutes rinse face with warm water and pat face dry with clean towel. This routine can be done once a day. Complete routine with a moisturizer. For sensitive use less time and if a rash appears use only 3 times a week.

HOME REMEDY FOR EYE SERUM

  • 6 drops Lemon Juice from fresh lemon  
  • ¼ tsp Honey
  • ½ tsp Rose Water

Combine all ingredients and apply under eye on orbital where dark circles and wrinkles are most prominent. Can be used once a day.

  • Honey is utilized to draw in moisture.  Add 1/2 tsp more if your skin is “Dry” and 6 drops of lemon juice.
  • Rose water softens skin.
  • Olive oil provides vitamin A and E to promote building of skin proteins.
  • Green tea has antioxidants to fight against free radicals that come in contact with your skin.
  • Lemon juice is high I vitamin C which stimulates new collagen and elastin in the skin.

Skin cells are rejuvenated every 30 days, utilize the homemade facial cream and see immediate results, noticeable softening and fading of facial lines within 10 days.

Feed Your Libido…

The best sex begins with great nutrition, according to international studies. Research on Maca is praised for: energy, strength, stamina, libido and sexual function. Doctors and Dietitians confirm that making certain minerals, vitamins and herbs as a part of your daily diet could add some zing to your step and encourage the Health Benefits of Sex.

Almonds, Basil, Vanilla are said to have a perfumes that entice and stimulate attraction.

Celery contains androsterone, a male hormone.  When men eat the celery, pheromones are released through the sweat glands, which then stimulates the female attraction. 

Dietary Source:  Truffles have the same effect!

Figs are fantastic finger foods to be shared between lovers.  They are high in Potassium, fiber, calcium and are all around heart healthy.

Garlic when crushed, releases an active enzyme called allicin.   Allicinassists in: erections, raises HDL cholesterol and fights off a variety of diseases.  The lack of an erection is typically due to reduced amounts of Nitric Oxide in the body.  Allicin inhibits iNOS (induced nitric oxide synthase) and allows nitric oxide to work better in the body.  Those with ED, may be showing a more serious problem that should be brought to your doctor’s attention.  

Dietary Source: Garlic clove: minced  in a vinaigrette,  tossed with vegetables, or rubbed onto a warm slice of baguette bread.

Maca is an herb/ (root) found in Peru, that has been studied for it’s health benefits. Maca is praised for: energy, strength, stamina, libido and sexual function (proven to correct ED). Similar to graham flavor, maca can be added in cookies, cakes, blender drinks, chips, or taken in a capsule (500mg 3x’s/day).

Potassium assists in the body’s electrolyte balance by pushing out excess sodium from cells. It promotes nerve transmission, muscle and nerve functions and a strong healthy heart. 

Dietary Source: fruits, vegetables and legumes.

Vitamin B.

  • Increase mood stability
  • Creates energy reduces headaches, (B-2)
  • Increase blood circulation and is a vessel dilator (B-3).
  • Improves fertility and promotes heart health, (B-12)
  • Reduce depression and stress (B-5 and B-7),
  • Reduces weakness, numbness, tingling in arms, improves on diabetes (B-6)

Dietary Source:  Fortified Cereal, Garbanzo Beans, Chicken, Banana, liver, meat,  eggs, spinach, tomato, potatoes.

Vitamin E   is an important body lubricant for all organs and muscles. Additionally, it keeps skin, eyes and the heart healthy (increasing HDL cholesterol). 

Dietary Source: Extra Virgin Olive Oil (EVOO), Avocado, Almonds, Olives, Nuts, Seeds

 Zinc plays an important part in the desire to reproduce. Including, organ function, increase of sex hormones (estrogen, androgen’s, testosterone) and sperm production.  

Dietary Source: Oysters, beef, pork, dark meat poultry, lamb, peanuts, legumes, (meat /egg protein enhance zinc). 

Ideal Dinner for Two

Substitutions

  • Alcohol: Sparkling Water with lime slice and after dinner coffee (aphrodisiac)  
  • Vegans: Lobster or Tofu instead of steak
  • Shell Fish: Prosciutto, Olives, Almonds, Bruschetta

AMBIANCE

Cover table with a white table linen and lightly scatter rose petals. Or, be adventurous, use fresh basil leaves and halved almonds, instead.  Place a low lit vanilla candle in center of table.

APPETIZERS: 

  • Begin with 1 of Glass of wine (don’t over do it or the plan will fail!) 
  •  Oyster on half shell (or mussels and claims)
  • Olives.

SALAD: 

  • Red Leaf lettuce,
  • Arugula,
  • Figs chopped
  • Avocado slices
  • Raspberry vinaigrette

DINNER: 

  • 4 ounce fillet Mignon top off with  sauteed onions in EVOO,
  • Mashed Potatoes,
  • Steamed green beans and thinly sliced carrot sticks (or Asparagus). Toss with 1tbsp of EVOO, 1 minced garlic clove and chopped almonds.
  • May serve with multi-grain bread.

DESSERT: 

  • Chocolate cake (made with a small amount of Maca),
  • 1 glass Spumante
  • Strawberries to enhance flavor of wine.

By:  Kimberly Crocker

 Global Literature Research

  3. Lonnerdal B. Dietary factors influencing zinc absorption. J Nutr 2000; 130: 1378 S.