Plant-Based Diet: Everything You Need To Know

On the surface, a plant-based diet sounds simple. And although it’s been trending lately, the idea of eating “mostly plants” has been in the zeitgeist since Michael Pollan spelled it out in “The Omnivore’s Dilemma” in 2006.

06 Feb 2020

Christine Byrne

That said, anyone who has been given a plant-based diet prescription from their doctor, or tried to move away from the “standard American diet” and toward a more plant-based one, knows that doing so isn’t quite as simple as it sounds.

A strict plant-based diet means eating no animal products (aka veganism), but not everything is black and white.

Obviously, a plant-based diet centers on plants: fruits, veggies, whole grains, nuts, seeds, beans and legumes. Strictly speaking, it excludes all animal products, including not only meat but eggs and dairy. Some people follow a more flexible plant-based diet that includes a little bit of meat and/or dairy, which isn’t technically a plant-based diet. But since both strict plant-based diets and more flexible ones are valid choices with proven health benefits, we’ll talk about both of them here. 

“Some people say plant-based and mean vegan while others don’t,” said Marisa Moore, a registered dietitian based in Atlanta. “I use the term to mean mostly plants, not vegan.”

Then, there’s the question of what kind of plant-based food should be included in the diet. “Another group takes plant-based to mean 100% ‘whole foods’ plant-based, meaning even processed foods that are made entirely of plants are excluded,” said Taylor Wolfram, a registered dietitian based in Chicago. She also pointed out that there is “no standard definition of processed food,” which further muddies the idea of what a “whole foods” plant-based diet really is.

© bauhaus1000 via Getty Images A plant-based diet centers around plants: fruits, veggies, whole grains, nuts, seeds, beans and legumes. Strictly speaking, it excludes all animal products.

The bottom line is: One person’s plant-based diet might exclude animal products and processed foods, while another person’s might make a little bit of room for these things. What all plant-based diets have in common is that they emphasize eating mostly minimally processed plant foods. 

There’s evidence that eating a more “whole foods” plant-based diet can improve health, even if you don’t cut out animal products completely.

Good news for anyone who can’t fathom giving up cheese or steak forever: You don’t need to eat 100% plant-based to see health benefits. Shivam Joshi is an internal medicine physician at the New York University School of Medicine who eats an entirely plant-based diet, but he doesn’t necessarily recommend that to his patients.

Many of them are immediately turned off by the idea of going completely vegetarian or vegan. “I don’t tell people to go vegetarian or vegan,” Joshi said. Instead, he tells them to eat plant-based meals most of the time, without worrying about cutting out meat and dairy altogether.

“You can get most of the benefits of a full-on plant-based diet by eating this way. No one has really shown that full-on vegan is better,” he said. 

Moore also pointed out that eating a mostly plant-based diet “leaves room for flexibility, which can remove a lot of stress around eating. I’m a big fan of flexibility when it comes to food ― no need to try to be perfect.”

Moore suggested a limited amount of flexibility, though: “If you’re newly transitioning to a plant-based diet, you might start by adding just one or two plant-based meals per week and gradually work your way down.” Or, you could make a goal to only eat meat X times per week, depending on what feels realistic for you. 

Joshi emphasized a diet rich in unprocessed, high-fiber plant foods. In the short run, he said, these foods deliver high levels of vitamins and minerals, and can help lower cholesterol and blood sugar levels. In the long run, these effects can improve a person’s health outcomes. 

“Epidemiological data shows that the more plant foods someone eats, the lower their risk for certain chronic diseases, including cardiovascular disease, Type 2 diabetes and some cancers,” Wolfram said. 

OK, but what does shifting to a plant-based diet actually look like?

“Whenever someone is considering a plant-based diet, I generally suggest starting off slow,” said Ryan Maciel, a registered dietitian with Precision Nutrition. “Start with one of your favorite dishes ― let’s say a chicken stir-fry. Replace the chicken with beans, lentils or tofu as your plant-based protein source.” In other words, take some time to get comfortable with cooking and eating a few simple plant-based meals before you start overhauling your entire diet.

© Nastasic via Getty Images One person’s plant-based diet might exclude animal products and processed foods, while another person’s might make a little bit of room for these things. What all plant-based diets have in common is that they emphasize eating mostly minimally processed plant foods.

You can also focus on upping your fruit and vegetable intake before making any other major changes. Joshi pointed out that only 1 in 10 Americans eats the recommended five servings per day, and that making this a priority will have a huge impact ― you’ll get more vitamins, minerals and fiber, and likely eat less saturated fat (which the U.S. Department of Agriculture recommends limiting to 10% of your total calories in order to lower your risk of heart disease). And, you’ll get the most out of those five-a-day if you eat a variety, including leafy greens every day, because you’ll also get a variety of nutrients. 

When and if you do start eating primarily plant-based foods, be sure to prioritize protein and other key nutrients that are less abundant in plant foods. 

Wolfram emphasized the importance of prioritizing protein-rich plant foods.

“Legumes are a key food group for plant-based eaters to meet protein and amino acid recommendation,” she said. Protein recommendations vary from person to person, but the National Academy of Medicine recommends that adults get 0.8 grams of protein per kilogram of body weight each day, about 50 grams per day for a 140-pound person.

“Legumes include beans, lentils, peas, peanuts and soy foods such as tofu and tempeh. Plant-based eaters should strive for a minimum of 3 to 4 servings of these foods every day (1/2 cup beans, lentils, peas and soy foods; 1/4 cup peanuts; 2 tablespoons peanut butter).”

Maciel emphasized the importance of getting adequate micronutrients. Here are some ways to do that:

• Dark leafy greens, beans and fortified grains are a good source of iron, and eating them alongside foods rich in vitamin C (like citrus and bell peppers) can help with iron absorption. 
• “Omega 3-fatty acids are essential fats that can improve your health by reducing your risk of heart disease,” Maciel said. Omnivores can get these from fatty fish, but walnuts, flaxseeds and chia seeds are all good plant-based sources.
• Dairy is off-limits, but it’s a major source of calcium. “There are plenty of other options for you to choose to meet your needs,” Maciel said. Fortified plant-based milks, tofu, broccoli, leafy greens, beans, nuts and seeds are all good sources.
• “It can be challenging to get enough vitamin D from whole food sources, especially for vegetarians,” Maciel said. Although things like plant-based milk, orange juice and cereals are often fortified, people who don’t get much sun exposure might be lacking in vitamin D ― talk to your doctor about possible supplementation.
• “Iodine is needed to make thyroid hormones,” Maciel said. “Since iodine is naturally found in foods such as fish and dairy, plant-based eaters excluding these foods may be at risk.” Seaweed and fortified grains are good sources, or you could switch to using iodized salt (many salts at the grocery store are iodized). 
• “Vitamin B12 is only found in animal products and fortified foods,” Maciel said. “Therefore, vegans need to take a B12 supplement or consume foods fortified with vitamin B12. Plant-based options include fortified plant-based milks, fortified cereals and fortified nutritional yeast.”

On a plant-based diet, your “staples” will look a little bit different. 

“Especially if this is a new way of eating, know that it may take some time to figure it all out,” Moore said. “You’ll need to plan a little more to make sure you’re getting the nutrition you need and not going hungry because you’re not sure what you can eat.” Cooking big batches of veggies and grains at the start of each week can make things easier, as can keeping plenty of canned or dried beans, nuts and seeds on hand. 

Although processed foods shouldn’t make up the bulk of your plant-based diet, store-bought frozen veggie burgers and other plant-based meat alternatives are a smart way to round out your meals when you’re pressed for time and/or staring down an empty fridge. Likewise, fortified cereals and breads are good sources of many of the nutrients that Maciel mentioned above, so look for whole-grain versions and make them a staple in your kitchen.

One final thing to keep in mind: A plant-based diet isn’t realistic for everyone, and that’s OK.

What many plant-based diet advocates forget is that not everyone has access to unprocessed plant-based foods, and that even those who do might not realistically be able to eat them regularly. Roughly 11% of the U.S. population is food-insecure, meaning they don’t consistently have access to fresh and healthy foods. For anyone in this position, a plant-based diet will be nearly impossible. And even individuals who can access whole foods might not have time to prepare them regularly ― cooking whole foods from scratch takes longer than picking up ready-made food or cooking convenience foods. This is important to keep in mind when deciding whether a plant-based diet is realistic for you ― it’s also a reason not to extol the virtues of such a diet to everyone you meet, as it might instill shame in someone who just can’t eat that way.

“Plant-based diets can be appealing to those with eating disorders and disordered eating because certain foods are restricted and, therefore, the diet can reduce calories,” Maciel said. “For these individuals, a plant-based diet or any diet that restricts certain foods probably isn’t the best idea.” Instead, he recommended that those individuals shift away from food rules, with the help of a registered dietitian or therapist, if possible.

And of course, remember that how you eat is ultimately up to you. “If someone has no interest in eating plant-based, then it isn’t something they should force,” Wolfram said. Eating one way or another doesn’t make you morally superior to anyone, and no one way of eating can guarantee health (or, just as importantly, happiness). Also, remember that the way you choose to eat might evolve over time, and there’s no need to put a label on your diet ― if eating an entirely or mostly plant-based diet seems like a good idea for you right now, for health reasons or other reasons, do it! But if your priorities shift in the future, it’s OK that your eating habits do, too.

This article originally appeared on HuffPost.

https://www.msn.com/en-my/health/nutrition/plant-based-diet-everything-you-need-to-know/ar-BBZH8M6?ocid=ientp

When your thyroid gland goes into overdrive

Misdiagnosis in hyperthyroidism is quite common, because the key symptoms tend to overlap with other health conditions. Simply put, hyperthyroidism is an overactive thyroid gland that produces too much of thyroid hormones known as T3 and T4.

April 8, 2019 Health

By Datuk Dr Nor Ashikin Mokhtar

The thyroid gland, which produces thyroid hormones, is located at the front bottom part of your neck. — TNS

Located in the front section of your neck at the base, it helps to regulate body processes like metabolism, the nervous system, heart rate and body temperature, just to name a few.

Undetected or misdiagnosed hyperthyroidism puts a person at risk of damaging their thyroid gland.

This diminishing capacity to properly regulate important body processes can result in problems like the decline of energy, metabolic activity and mental function.

It even affects one’s mood, and subsequently, brings about depression.

Important test markers

Until recently, many health professionals were unaware of what to look for when testing for hyperthyroidism.

Most doctors would only glance at the numbers of hyperthyroidism tests, without truly understanding the meaning behind them.

As we now know better, here are key markers to examine when diagnosing hyperthyroidism.

Reverse T3: A body under intense stress will have high levels of the cortisol hormone.

Cortisol increases the levels of reverse T3, an inactive form of the T3 thyroid hormone. It mimics, but does not really perform the real functions of T3.

On this note, looking at total T3 and T4 levels alone do not tell you the whole story of what’s going on.

Only the free portion of T3 and T4 thyroid hormones are able to maximise their benefits on the body’s cells and those levels are important in helping to determine the health of your thyroid.

Vitamin D and magnesium: Patients with hyperthyroidism are very often found with low levels of vitamin D.

If you are found to be low in vitamin D, discuss a supplementation plan with your doctor.

Homocysteine: This amino acid is derived mainly from eating meat, but high levels of it complicate heart health and have been linked to the development of lung issues.

Studies also suggest that high levels of homocysteine is linked to patients with hyperthyroidism.

C reactive protein (CRP): The CRP-hs test gives patients and their doctors a better idea of the level of inflammation in the body.

T3 and T4 are less effective when inflammation is severe, and inflammation often plays a big role in thyroid problems.

Liver function: A substantial amount of thyroid hormones are processed in the liver.

Hence, a poorly functioning liver creates issues with metabolism, and alters the process of T3 and T4 conversion.

With a blood test, doctors can identify if liver enzymes are elevated and plan a corrective course of action.

Thyroid antibodies: Hyperthyroidism can be caused by autoimmune diseases, specifically Graves’ disease and Hashimoto’s thyroiditis.

Each of these diseases are linked to different types of antibodies that can be identified in tests, so it is important to test for antibodies.

Understanding if it is your liver function, a lack of critical nutrients or problems with the pituitary glands, is also necessary in order to plan a more accurate course of treatment.

With Graves’ disease, the test is known as either TSH binding inhibiting immunoglobin (TBII) or thyroid stimulating immunoglobin (TSI).

For Hashimoto’s thyroiditis, the condition is identified by testing the antibodies attached to thyroid tissues.

Causes and symptoms

Tremors in your hands are one of the symptoms of hyperthyroidism. — 123rf.com

Women have to pay more attention to hyperthyroidism, as it is more prevalent in our gender.

If you are genetically prone to the condition, there’s a risk of developing it during pregnancy or within a year after delivery.

Overconsumption of iodine either from supplements, medicine or food, may also cause the thyroid to overproduce hormones.

Lumps in the thyroid glands are another culprit causing an overactive thyroid.

Those lumps are known as toxic nodular or multi-nodular goitre and encourage the production of excessive amounts of thyroid hormones.

Thyroiditis, which is inflammation of the thyroid gland, can occur when the immune system is weakened or the body is fighting off a virus.

This is temporary as long as you treat the problem and strengthen your immune system.

Finally, hyperthyroidism occurs due to the autoimmune diseases discussed above. Graves’ disease, which is hereditary, is the most common cause of hyperthyroidism.

In this condition, the body makes antibodies in order to combat viruses or bacteria, but these antibodies end up aggravating the thyroid instead, causing it to overproduce thyroid hormones.

Hyperthyroidism is tricky to diagnose, as its symptoms are very similar to that of other diseases. Pay extra attention to the following symptoms:

• Anxiety or nervousness

• Irregular heart beat

• Loss of weight

• Trouble falling asleep

• Fatigue

• Tremors in the hands

• Irregular periods

• Muscle weakness

• Changes in bowel movement

• Swelling in the neck

Treatment

Seafood, which is high in iodine, is a no-no if you have hyperthyroidism. — Reuters

Most of the time, doctors will prescribe antithyroid medications to balance out excess activity.

Radiation or surgery are also options to consider in treating hyperthyroidism.

Before some of these treatments are carried out, a low iodine diet is prescribed and you’ll be advised to maintain a similar diet after completing your treatment.

Apart from low iodine, consuming more of the following foods calms the inflammation in your body and reduce chronic symptoms of hyperthyroidism:

• Vitamin D – cereals fortified with vitamin D, mushrooms, cow liver and fatty fish.

• Zinc – beef, cashew nuts, pumpkin seeds, cocoa powder and chickpeas.

• Iron – green leafy vegetables, red meat, chicken, turkey, lentils and whole grains.

• Healthy fats – oils from flaxseed, olive, avocado, sunflower, and unsalted nuts and seeds.

• Selenium – tea, Brazil nuts, couscous, mushrooms and chia seeds.

But there are also foods you should avoid or eat less of. They include:

• Foods that are high in iodine, such as seafood (prawns, lobster, squid etc), milk and dairy products, egg yolks, iodised water and iodised salt.

• Foods that contain nitrates, which makes the thyroid absorb iodine in large quantities, especially processed meat like pepperoni and other cold cuts, and even vegetables like turnips, carrots, cucumber, leeks, parsley, endives and beets.

• Foods containing gluten, which may cause inflammation.

• Soy, as research indicates it interferes with treatment of hyperthyroidism.

The bottom line on hyperthyroidism is that it is treatable.

Monitor your symptoms carefully if you suspect that you might be suffering from the condition, then seek your doctor’s help in getting tested and planning a treatment plan.

https://www.star2.com/health/2019/04/08/thyroid-gland-overdrive/

Twelve Changes That Will Cut Your Cancer Risk in Half

 For more than 40 years the war on cancer has been waged with abysmal results. It's no secret that we are not winning the war on cancer, as it remains a leading killer in the United States ...

April 13, 2005
By Dr. Mercola

Story at-a-glance

• In 2012, more than 1.6 million new cancer cases are expected to be diagnosed, and more than 1,500 people will die from it every day. Cancer now accounts for nearly one out of every four deaths in the United States
• Cancer rates are soaring, but many cases – up to one-third, according to the American Cancer Society – can be prevented by making positive lifestyle changes
• You may be able to virtually eliminate your risk of cancer by eating better, exercising, optimizing your vitamin D levels and embracing other simple strategies

For more than 40 years the war on cancer has been waged with abysmal results. It's no secret that we are not winning the war on cancer, as it remains a leading killer in the United States and much of the developed world.

Cancer Used to be a Rare Disease...

Based on studies of human remains ranging from 5300 B.C. to the mid-19th century, we know that cancer used to be quite rare.

This is not the case anymore... in 2012, more than 1.6 million new cancer cases are expected to be diagnosed, and more than 1,500 people will die from it every day. Cancer now accounts for nearly one out of every four deaths in the United States.1

What might surprise you is that even the American Cancer Society states that about one-third of cancer deaths could be prevented by making lifestyle changes, as they’re related to excess weight, physical inactivity and poor nutrition (and this does not even account for cancer related to smoking). In fact, the American Cancer Society said that Americans could realistically cut their cancer death rate in half by doing nothing more than making some simple lifestyle changes.

• Eat healthier foods, such as those described in my nutrition plan
• Incorporate more exercise in your daily routine
• Stop smoking today
• Schedule periodic cancer screenings

It is reassuring that even conservative researchers now suggest a more than 50 percent reduction with simple lifestyle changes, but why stop there?

I believe you can VIRTUALLY ELIMINATE your cancer risk if you follow risk reduction strategies that have not been formally "proven" yet by conservative researchers.

My 15 Top Tips for Cancer Prevention

I believe the vast majority of all cancers could be prevented by strictly applying the healthy lifestyle recommendations below.

1. Avoid sugar, especially fructose. All forms of sugar are detrimental to health in general and promote cancer. Fructose, however, is clearly one of the most harmful and should be avoided as much as possible.
2. Optimize your vitamin D. Vitamin D influences virtually every cell in your body and is one of nature's most potent cancer fighters. Vitamin D is actually able to enter cancer cells and trigger apoptosis (cell death). If you have cancer, your vitamin D level should be between 70 and 100 ng/ml. Vitamin D works synergistically with every cancer treatment I'm aware of, with no adverse effects. I suggest you try watching my one-hour free lecture on vitamin D to learn more.

3. Engage in regular exercise.  There have been loads of recent studies that show a very powerful effect of exercise in dramatically lowering your risk of cancer. It most likely does this through optimizing insulin and leptin signaling.
4. Avoid unfermented soy products. Unfermented soy is high in plant estrogens, or phytoestrogens, also known as isoflavones. In some studies, soy appears to work in concert with human estrogen to increase breast cell proliferation, which increases the chances for mutations and cancerous cells.
5. Improve your insulin receptor sensitivity. The best way to do this is by avoiding sugar and most all grains even organic ones as if you are one of the two thirds of the people that are overweight they could likely be worsening your insulin and leptin signaling.
6. Maintain a healthy body weight. This will come naturally when you begineating the right foods and exercising. It's important to lose excess body fat because fat produces estrogen.
7. Drink a quart of organic green vegetable juice daily. Please review my juicing instructions for more detailed information.
8. Get plenty of high quality animal-based omega-3 fats, such as krill oil. Omega-3 deficiency is a common underlying factor for cancer, and since most cancers have an inflammatory component, with up-regulated Cox-2 enzyme activity, omega-3 fats – particularly EPA – will directly interfere with the inflammatory process.
9. Curcumin. This is the active ingredient in turmeric and in high concentrations it can be a very useful adjunct in the treatment of cancer. For example, it has demonstrated major therapeutic potential in preventing breast cancer metastasis.2 In fact, the biomedical literature now confirms that it has potential in preventing and/or combating well over 100 different types of cancer.3 It's important to know that curcumin is generally not absorbed that well, so I've provided several absorption tips here.
10. Avoid drinking alcohol, or at least limit your alcoholic drinks to one per day for women, two for men.
11. Avoid electromagnetic fields as much as possible. Even electric blankets can increase your cancer risk. Also be very cautious with yourcell phone usage.
12. Avoid synthetic hormone replacement therapy, especially if you have risk factors for breast cancer. Breast cancer is an estrogen-related cancer, and according to a study published in the Journal of the National Cancer Institute,4 breast cancer rates for women dropped in tandem with decreased use of hormone replacement therapy. (There are similar risks for younger women who use oral contraceptives. Birth control pills, which are also comprised of synthetic hormones, have been linked to cervical and breast cancers.)
If you are experiencing excessive menopausal symptoms, you may want to consider bioidentical hormone replacement therapy instead, which uses hormones that are molecularly identical to the ones your body produces and do not wreak havoc on your system. This is a much safer alternative.
13. Avoid BPA, phthalates and other xenoestrogens. These are estrogen-like compounds that have been linked to increased breast cancer risk, found widely in plastics, personal care products and other household goods.
14. Watch out for excessive iron levels. This is actually very common once women stop menstruating, and also in some men. The extra iron actually works as a powerful oxidant, increasing free radicals and raising your risk of cancer. Fortunately, checking your iron levels is easy and can be done with a simple blood test called a serum ferritin test. I believe this is one of the most important tests that everyone should have done on a regular basis as part of a preventive, proactive health screen. Ferritin is the iron transport protein and should not be above 80. If it is elevated you can simply donate your blood to reduce it.
15. Make sure you're not iodine deficient, as there's compelling evidence linking iodine deficiency with certain forms of cancer. Dr. David Brownstein,5 author of the book Iodine: Why You Need It, Why You Can't Live Without It, is a proponent of iodine for breast cancer. It actually has potent anticancer properties and has been shown to cause cell death in breast and thyroid cancer cells.

For more information, I recommend reading Dr. Brownstein's book. I have been researching iodine for some time ever since I interviewed Dr. Brownstein as I do believe that the bulk of what he states is spot on. However, I am not at all convinced that his dosage recommendations are correct. I believe they are too high. 

http://articles.mercola.com/sites/articles/archive/2005/04/13/cancer-risk-part-one.aspx

How much do you really know about salt?

Salt has been in the medical profession’s naughty list for decades, being linked with a role in high blood pressure, coronary heart disease, kidney damage, stomach cancer and brain damage.

August 28, 2016 

By liam harkness

Do you know the difference between table salt and natural salt?

Salt has been in the medical profession’s naughty list for decades, being linked with a role in high blood pressure, coronary heart disease, kidney damage, stomach cancer and brain damage.

However, it should be noted that it is the first thing medical staff put into the body via an IV (intravenous) drip when you arrive in the hospital with any fluid-related issue like dehydration.

So, how did this most critical compound get such a bad rap?

Common salt is a mineral composed primarily of sodium chloride. Sodium is a mineral that is required for:

• Stabilising blood pressure – Sodium plays a key role in maintaining blood pressure.

It attracts and holds water, so sodium in the blood helps to maintain the liquid portion of the blood.

When the kidneys are functioning normally, they will flush out extra dietary sodium via urine.

When we consume too much salt, blood volume increases, raising blood pressure.

Health professionals believe this can only happen when liver or kidney function is impaired and high levels of inflammation have caused damage to the arterial walls.

• Hydration – Sodium works together with potassium to maintain cellular hydration via the cell’s osmotic pumps.

• Transmitting nerve impulses – Nerves need electrical activity to communicate.

As we can see, sodium has many uses in the body, and when we have low daily sodium levels, we can suffer from:

• Dehydration

• Weakness or fatigue, and low energy levels

• Headache, nausea and vomiting

• Muscle cramps or spasms

• Brain fog, confusion and irritability

Long-term dehydration and low sodium levels can have a serious detrimental impact on health and create life-threatening diseases.

image: http://www1.star2.com/wp-content/uploads/2016/08/sfit_fitliam2808_py_3.jpg

A report by the World Health Organisation’s International Agency for Research on Cancer 
announced that eating processed meat can lead to colorectal cancer in humans 
even as it remains a small chance but rises with the amount consumed. Photo: AFP

Natural sea salt vs common table salt

Let’s distinguish the difference between natural sea salt and common table salt. My favourite sea salt is Celtic, although Himalayan pink salt has almost the same properties.

Natural Celtic salt is a whole crystal salt that is mineral-rich, completely unrefined and hand-harvested.

It is aired and dried naturally by the sun and the wind, locking in a vast array of vital trace elements, including iodine.

Iodine is one of the most vital trace elements for both mental and physical health, and helps the thyroid maintain our metabolism. Iodine is so crucial to our health that the United States Food and Drug Administration required table salt manufacturers to replace the stripped element back into their products. Hence, iodised table salt.

Sea salt also contains selenium, which helps to chelate toxic heavy metals from the body; boron, which aids in the prevention of osteoporosis; and chromium, which helps regulate blood sugar levels.

Small quantities of sea salt will actually lower the blood pressure of most individuals, because it provides the trace minerals that aid with blood pressure regulation.

It can only stabilise blood pressure when the industry-depleted salts are removed from the diet.

Mineral deficiencies are partly responsible for the rising obesity epidemic. Obese people are invariably malnourished and their bodies are starving because, regardless of how much they eat, they are not getting the minerals and nutrients that are required to balance their diet.

Table salt, or the common white salt found in shakers in restaurants, are heavily refined and have been stripped of their mineral content during processing.

These valuable minerals are then sold to supplement companies for further profits.

So table salt has all of the minerals removed. Consequently, taking table salt or salt-laden foods will impact health and cause gross blood pressure fluctuations the medical profession warns us about.

image: http://www1.star2.com/wp-content/uploads/2016/08/sfit_fitliam2808_py_2.jpg

In general, diastolic blood pressure is considered to be low if it is 

60 millimeters of mercury or less. Photo: TNS

Processed salt has such a bad reputation that an entire industry of “low sodium” foods has 
sprung up, and unfortunately, even natural salts have been tarred with the same “naughty” 
brush.

We have already ascertained that eating salty, processed foods will affect the heart, kidneys and raise blood pressure, but it is without doubt, the cause behind the sodium link to stomach cancer too.

So, out with table salt and in with Celtic sea salt. Put a pinch in a glass of water with lemon in the morning to fully hydrate the body before you start your day.

If your body is highly acidic, then swap out the sodium chloride for sodium bicarbonate, which will have an alkaline affect on the stomach and the tissues.

If you suffer from low stomach acidity or drink alkaline water, then you may want to continue to add a pinch of Celtic sea salt to your water throughout the day.

http://www.star2.com/living/viewpoints/2016/08/28/how-much-do-you-really-know-about-salt/

What You Need to Know About Your Thyroid Health - MUST READ

Your thyroid, one of the largest endocrine glands, greatly influences almost every cell in your body. Aside from regulating your metabolism and weight by controlling the fat-burning process, thyroid hormones are also required for the growth and development in children and in nearly every physiological process in your body.

Dr Mercola

Story at-a-glance

• The thyroid gland is a butterfly-shaped gland found inside your neck, right under your larynx or voice box.
• Your thyroid is responsible for producing the master metabolism hormones that control every function in your body.
• Hypothyroidism occurs when your thyroid produces too little thyroid hormone, a condition that is often linked to iodine deficiency.

When your thyroid levels are out of balance, so are you. Too much or too little hormone secretion in this gland can spell trouble for your overall health and well-being.

Mounting research shows that 10 to 40 percent of people living in the United States have suboptimal thyroid function.1 Poor thyroid function has been linked to serious health conditions like fibromyalgia, irritable bowel syndrome, acne, eczema, gum disease, infertility, and autoimmune diseases, which is why it's imperative that you to learn how your thyroid works and what can cause it to go off kilter.

The Thyroid Gland: Understanding How It Works

The thyroid gland is a butterfly-shaped gland found inside your neck, right under your larynx or voice box. A two-inch long, brownish red, highly vascular gland, it has two lobes located on each side of the windpipe that are both connected by a tissue called the isthmus. A normal thyroid gland weighs somewhere between 20 and 60 grams.

Your thyroid is responsible for producing the master metabolism hormones that control every function in your body. It produces three types of hormones:

• Triiodothyronine (T3)
• Thyroxine (T4)
• Diiodothyronine (T2)

Hormones secreted by your thyroid interact with all your other hormones, including insulin, cortisol, and sex hormones like estrogen, progesterone, and testosterone. The fact that these hormones are all tied together and are in constant communication explains why a less-than-optimal thyroid status is associated with so many widespread symptoms and diseases.

Almost 90 percent of the hormone produced by your thyroid is in the form of T4, the inactive form. Your liver then converts the T4 into T3, the active form, with the help of an enzyme. T2, however, is currently the least-understood component of thyroid function and the subject of a number of ongoing studies.

If everything is working properly, you will make what you need and have the correct amounts of T3 and T4, which control the metabolism of every cell in your body. If your T3 is inadequate, either by scarce production or not converting properly from T4, your whole system suffers. T3 is critically important because it tells the nucleus of your cells to send messages to your DNA to rev up your metabolism by burning fat. This is how T3 lowers cholesterol levels, regrows hair, and helps keep you lean.

Your T3 levels can be disrupted by nutritional imbalances, toxins, allergens, infections, and stress, and this lead to a series of complications, including thyroid cancer, hypothyroidism, and hyperthyroidism, which today are three of the most prevalent thyroid-related diseases.

Now, let's discuss and delve deeper into these thyroid problems.

Hypothyroidism: The Sluggish Thyroid Syndrome

Hypothyroidism occurs when your thyroid produces too little thyroid hormone, a condition that is often linked to iodine deficiency.

Dr. David Brownstein, a board-certified holistic practitioner who has been working with iodine for the last two decades, claims that over 95 percent of the patients in his clinic are iodine-deficient.

In addition, 10 percent of the general population in the United States, and 20 percent of women over age 60, have subclinical hypothyroidism,2 a condition where you have no obvious symptoms and only slightly abnormal lab tests.

However, only a marginal percentage of these people are being treated. The reason behind this is the misinterpretation and misunderstanding of lab tests, particularly TSH (thyroid stimulating hormone). Most physicians believe that if your TSH value is within the "normal" range, your thyroid is fine. But as I always say, the devil is in the details. More and more physicians are now discovering that the TSH value is grossly unreliable for diagnosing hypothyroidism.

How to Know If You Are Hypothyroid

Identifying hypothyroidism and its cause is tricky business. Many of thesymptoms of hypothyroidism are vague and overlap with other disorders. Physicians often miss a thyroid problem since they rely on just a few traditional tests, leaving other clues undetected.

The most sensitive way to find out is to listen to your body. People with a sluggish thyroid usually experience:

• Lethargy - Fatigue and lack of energy are typical signs of thyroid dysfunction. Depression has also been linked to the condition. If you've been diagnosed with depression, make it a point that your physician checks your thyroid levels.
It's essential to note that not all tiredness or lack of energy can be blamed on a dysfunctional thyroid gland. Thyroid-related fatigue begins to appear when you cannot sustain energy long enough, especially when compared to a past level of fitness or ability. If your thyroid foundation is weak, sustaining energy output is going to be a challenge. You will notice you just don't seem to have the energy to do the things like you used to.
Some of the obvious signs of thyroid fatigue include:
• Feeling like you don't have the energy to exercise, and typically not exercising on a consistent basis
• A heavy or tired head, especially in the afternoon; your head is a very sensitive indicator of thyroid hormone status
• Falling asleep as soon as you sit down when you don't have anything to do

• Weight gain – Easy weight gain or difficulty losing weight, despite an aggressive exercise program and watchful eating, is another indicator.
• Rough and scaly skin and/or dry, course, and tangled hair – If you have perpetually dry skin that doesn't respond well to moisturizing lotions or creams, consider hypothyroidism as a factor.
• Hair loss – Women especially would want to pay attention to their thyroid when unexplained hair loss occurs. Fortunately, if your hair loss is due to low thyroid function, your hair will come back quickly with proper thyroid treatment.
• Sensitivity to cold – Feeling cold all the time is also a sign of low thyroid function. Hypothyroid people are slow to warm up, even in a sauna, and don't sweat with mild exercise.
• Low basal temperature - Another telltale sign of hypothyroidism is a low basal body temperature (BBT), less than 97.6 degrees Fahrenheit averaged over a minimum of three days. It is best to get a BBT thermometer to assess this.

Any of these symptoms can be suggestive of an underactive thyroid. The more of these symptoms you have, the higher the likelihood that you have hypothyroidism. Furthermore, if you have someone in your family with any of these conditions, your risks of thyroid problems become higher:

Goiter	Diabetes	Multiple sclerosis (MS)
Prematurely gray hair	Autoimmune diseases, (i.e. rheumatoid arthritis, lupus, sarcoidosis, Sjogren's)	Elevated cholesterol levels
Left-handedness	Crohn's disease or ulcerative colitis	High or low thyroid function

The more vigilant you are in assessing your own symptoms and risk factors and presenting the complete picture to your physician, the easier it will be for you to get the proper treatment.

How About If You Have a Hyperactive Thyroid?

Thyroxine or T4 is a hormone made by the thyroid gland carried throughout your body in your bloodstream. Many of your cells and tissues depend on thyroxine to work properly.

An overactive thyroid secretes too much T4, causing some of your body functions to accelerate. Physicians may use the term "thyrotoxicosis" instead of "hyperthyroidism." This condition is more common in women – about eight in 100 women and one 1 in 100 men develop hyperthyroidism at some point in their lives. It can occur at any age.3

Patient.co.uk lists several symptoms of hyperthyroidism:

• Feeling restless, nervous, emotional, irritable, sleeping poorly, and as if you're always on the go
• Difficulty concentrating
• Frequent bowel movements
• Irregular menstrual periods in women
• Weight loss (or weight gain, in rare cases)
• Rapid, forceful, or irregular heartbeat
• Lack of menstrual periods in women
• Protruding eyes or exophthalmos

Some of these symptoms may be unnoticeable at first and then become worse as your thyroxine levels start to shoot up even higher.

Untreated hyperthyroidism can lead to heart problems like atrial fibrillation, cardiomyopathy, angina, and heart failure. Hyperthyroid women can potentially have difficulty giving birth.

Diagnosing a Thyroid Issue

There are a few ways to diagnose an underactive or hyperactive thyroid, but I prefer using the following laboratory tests if you want to get the real score of your thyroid health:

TSH Test	The higher your level of TSH, the higher the likelihood that you have hypothyroidism. The ideal level for TSH is between 1 and 1.5 milli-international units per liter.
Free T4 And Free T3	The normal level of free T4 is between 0.9 and 1.8 nanograms per deciliter. T3 should be between 240 and 450 picograms per deciliter.
Thyroid Antibody Testing	This includes thyroid peroxidase antibodies and anti-thyroglobulin antibodies. This measure helps determine if your body is attacking your thyroid, overreacting to its own tissues (i.e., autoimmune reactions). Physicians nearly always leave this test out.
Basal Body Temperature	Although there are a few different protocols, the most commonly used is the Broda Barnes system,4 which is a measure of your basal body temperature at rest.
TRH Stimulation Test	For more difficult cases, TRH can be measured using the TRH stimulation test. TRH helps identify hypothyroidism that's caused by inadequacy of the pituitary gland.

Other tests that might be indicated for more complex cases are a thyroid scan, fine-needle aspiration, and thyroid ultrasound. But these are specialized tests that your physician will use only in a small number of cases, or in special situations.

Even if all your lab tests turn out normal, you still likely have subclinical hypothyroidism if you have multiple thyroid symptoms.

Are Your At Risk of Thyroid Cancer?

According to the National Cancer Institute at the National Institutes of Health, there is an estimated 60,220 new cases and 1,850 deaths from thyroid cancer in the United States alone.5 Thyroid cancer is classified into four different types: papillary thyroid cancer, follicular thyroid cancer, medullary thyroid cancer, and anaplastic thyroid cancer.

Just like with any type of cancer, early intervention heightens your chances of remission and recovery. This is why you should always be on the lookout for possible clues. Below is a list of potential warning signs of thyroid cancer from Roswell Park Cancer Institute:6

• Unusual lumps, nodules, bumps or swelling in the neck
• Pain in the front of the neck or throat
• Hoarseness or other voice changes that do not go away
• A constant cough that is not due to a cold

The Cancer Treatment Centers of America explains that there are certain components that may heighten an individual's overall risk for this disease. These include:

GENDER	Females are three times more vulnerable to developing thyroid cancer than males. Papillary thyroid cancer is typically found in women of childbearing age.
AGE	Two-thirds of thyroid cancer cases occur between ages 20 and 55.
FAMILY HISTORY	Familial medullary thyroid cancer, which is a rare type of thyroid cancer, is caused by an inherited mutation in the RET proto-oncogene. If you have inherited this gene mutation from your parents, your likelihood of contracting this disease is twice higher than other people. Having someone in the family with goiter, thyroid cancer, or other thyroid-related diseases.
IODINE DEFICIENCY	Iodine is an essential ingredient for the secretion of thyroid hormones. An insufficiency in this nutrient can impair the thyroid significantly.
ENVIRONMENT	Individuals who are exposed excessively or repeatedly toradiation, including routine diagnostic X-rays (i.e. chest or dental X-ray) and other radioactive materials are, especially during childhood, can potentially incur thyroid cancer and/or other forms of cancer.

4 Things That Wreak Havoc on Your Thyroid

These are some key contributing factors that can ruin your healthy thyroid function:

1. Gluten – Gluten, along with other food sensitivities, is a notorious culprit of thyroid dysfunction, as they cause inflammation. Gluten causes autoimmune responses in many people and can be responsible for Hashimoto's thyroiditis, a common autoimmune thyroid condition. Approximately 30 percent of the people with Hashimoto's thyroiditis have an autoimmune reaction to gluten, and it usually goes unrecognized.
Gluten sensitivity can cause your gastrointestinal system to malfunction, so foods you eat aren't completely digested, often leading to a leaky gut syndrome. These food particles can then be absorbed into your bloodstream, where your body misidentifies them as antigens – substances that shouldn't be there – and then produces antibodies against them.
These antigens are similar to the molecules in your thyroid gland. Because of this, your body accidentally attacks your thyroid. This is known as an autoimmune reaction, in which your body actually attacks itself.
Testing can be done for gluten and other food sensitivities, which involves measuring your IgG and IgA antibodies.
Chris Kresser, an integrative medicine practitioner, recommends The Gluten-Free Challenge. This involves completely removing gluten from your diet for at least 30 days, and then adding it back right after.

"If symptoms improve during the elimination period, and return when gluten is reintroduced, a diagnosis of non-celiac gluten sensitivity (NCGS) can be made," Kresser explains.

2. Soy - Believe it or not, soy is not the wholesome health food the agricultural and food companies have led you to believe.

Virtually thousands of scientific studies now link soy foods to malnutrition, digestive stress, immune system weakness, cognitive decline, reproductive disorders, infertility, and a host of other problems, on top of the damage it causes your thyroid. Soy phytoestrogens are potent anti-thyroid agents that cause hypothyroidism and may cause thyroid cancer. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
Properly or traditionally fermented, organic, and unprocessed soy products such as natto, miso, and tempeh are fine – it's the unfermented soy products that you should stay away from, like soy meat, soy milk, soy cheese, etc.
To know more about the evils of soy, read The Whole Soy Story: The Dark Side of America's Favorite Health Food.
1. Bromines – Bromines are a common endocrine disruptor. Because bromide is also a halide, it competes for the same receptors that are used in the thyroid gland to capture iodine. This will inhibit thyroid hormone production resulting in a low thyroid state.
When you ingest or absorb bromine, it displaces iodine, and this iodine deficiency leads to an increased risk for cancer of the breast, thyroid gland, ovary, and prostate – cancers that we see at alarmingly high rates today. This phenomenon is significant enough to have been given its own name: the Bromide Dominance Theory.7
In addition to psychiatric and thyroid problems, bromine toxicity can manifest as skin rashes and severe acne, loss of appetite and abdominal pain, fatigue, a metallic taste in the mouth, and cardiac arrhythmias.
Bromine can be found regularly in a number of places, including:

Pesticides, specifically methyl bromide, used mainly on strawberries, predominantly in California	Plastics, such as those used to make computers	Bakery goods and some floursoften contain a "dough conditioner" called potassium bromate
Soft drinks, including Mountain Dew, Gatorade, Sun Drop, Squirt, Fresca, and other citrus-flavored sodas – in the form of brominated vegetable oils (BVOs)	Medications such as Atrovent inhaler, Atrovent Nasal Spray, Pro-Banthine (for ulcers), and anesthesia agents	Fire retardants like polybromo diphenyl ethers or PBDEs is used in fabrics, carpets, upholstery, and mattresses

The more you can free your body of the toxic halides, the more iodine your body will be able to hang onto, and the better your thyroid will function. Laura Power, a nutritional biochemist, offers these suggestions for increasing secretion of fluorine and bromine:
• Increase your iodine and vitamin C intake
• Opt for unrefined sea salt
• Have Epsom salts baths
• Sweat in a far-infrared sauna
2. Stress and Adrenal Function – Stress is one of the worst thyroid offenders. Your thyroid function is intimately tied to your adrenal function, which is intimately affected by how you handle stress.
Many of us are almost always under chronic stress, which results in increased adrenaline and cortisol levels, and elevated cortisol has a negative impact on thyroid function. Thyroid hormone levels drop during stressful times, which is when you actually need it the most.
When stress becomes chronic, the flood of stress chemicals – adrenaline and cortisol – produced by your adrenal glands interfere with your thyroid hormones, causing a whole gamut of health-related issues like obesity, high blood pressure, high cholesterol, and/or unstable blood sugar levels. A prolonged stress response can lead to adrenal exhaustion, which is also known as adrenal fatigue and which is often found alongside thyroid disease.
But that's not all. Environmental toxins place extra stress on your body, too. Pollutants such as petrochemicals, organochlorines, pesticides, and chemical food additives negatively affect thyroid function.
For ultimate stress relief, I recommend you to read my article 8 Expert Stress-Busting Tips.

Iodine: Probably Your Best Weapon Against Thyroid Problems

Iodine is perhaps the biggest piece of the puzzle when it comes to thyroid hormones. It is a vitally important nutrient that is detected in every organ and tissue. It is essential for healthy thyroid function and efficient metabolism, and there is increasing evidence that relates low to numerous diseases, including cancer.

Iodine is a potent anti-bacterial, anti-parasitic, anti-viral and anti- cancer agent. It has four significant roles in your body, namely to maintain your weight and metabolism, to develop brain and cognitive function in children, to optimize fertility, and to strengthen your immune system.

Though thyroid health is often what people think of when they think of iodine, other tissues also absorb and use large amounts of iodine,8 including your breasts, skin, salivary glands, pancreas, brain, stomach, cerebral spinal fluid, and thymus

Iodine deficiency or insufficiency in any of these tissues will lead to tissue dysfunction. Hence the following symptoms could provide clues that you're not getting enough iodine in your diet. For example, iodine deficiency in:

Salivary glands	Disables your saliva production, making your mouth dry
Skin	Results in rough and dry skin and inability to sweat normally
Brain	Lowers alertness and intelligence quotient (IQ) levels
Muscles	Produces nodules, scar tissue, pain, fibrosis, fibromyalgia

The Total Diet Study, performed by the FDA, reported an iodine intake of 621 micrograms for two-year-olds between 1974 and 1982, compared with 373 micrograms between 1982 and 1991. During the same time period, the baking industry replaced iodine-based anti-caking agents with bromine-based agents.9

In addition to iodine's disappearance from our food supply, exposure to toxic competing halogens –bromine, fluorine, chlorine, and perchlorate– has dramatically increased. You absorb these halogens through your food, water, medications, and environment, and they selectively occupy your iodine receptors, worsening your iodine deficit.

Here are more factors contributing to falling iodine levels:

• Diets low in fish, shellfish and seaweed
• Vegan and vegetarian diets
• Less use of iodide in the food and agricultural industry
• Fluoridated drinking water
• Rocket fuel (perchlorate) contamination in food
• Decreased use of iodized salt
• Less use of iodide in the food and agricultural industry
• Use of radioactive iodine in many medical procedures, which competes with natural iodine

How to Increase Your Iodine Levels Naturally

Sadly, it's thought that up to 40 percent of the population worldwide is at risk for iodine deficiency.10 As a matter of fact, iodine deficiency is one of the three most common nutritional deficiencies, along with magnesium and vitamin D.11

But this doesn't mean that you should start popping iodine supplement pills to fix this issue. Ironically, research has shown that taking too much iodine may also lead to a subclinical version of the condition, which is a milder form that is often missed by laboratory tests.

In fact, the American Thyroid Association (ATA) has issued a statement warning about the risks of too much iodine, especially from iodine, potassium iodide, and kelp supplements. According to the ATA, such supplements may "contain iodine in amounts that are up to a thousand times higher than the daily Tolerable Upper Limits for iodine."

Moreover, they advised against the ingestion of iodine or kelp supplements containing in excess of 500 micrograms iodine daily, and noted that ingesting more than 1,100 micrograms of iodine per day (the tolerable upper limit) may cause thyroid dysfunction.

Personally, I do not advise taking iodine supplements, as their risks usually far outweigh their benefits.

Instead, you can follow these helpful strategies:12

1. Eat organic as often as possible. Wash all produce thoroughly to minimize your pesticide exposure.
2. Avoid eating or drinking from (or storing food and water in) plastic containers. Use glass and safe ceramic vessels.
3. If you have to eat grain, look for organic whole-grain breads and flour. Grind you own grain, if possible. Look for the "no bromine" or "bromine-free" label on commercial baked goods.
4. Avoid sodas. Make natural, filtered water your beverage of choice.
5. If you own a hot tub, look into an ozone purification system. Such systems make it possible to keep the water clean with minimal chemical treatments.
6. Look for personal care products that aren't laced with toxic chemicals. Remember: anything you put on your skin can potentially go into your bloodstream.
7. When in a car or a building, open windows as often as possible, preferably on opposing sides of the space for cross ventilation. Utilize fans to circulate the air. Chemical pollutants are in much higher concentrations inside buildings (and cars) than outside.

If you suspect that you are iodine-deficient, I strongly encourage you to visit your healthcare provider for a urine iodine challenge test.

You can also get an affordable prescription for SSKI or super-saturated potassium iodine, which you apply on your skin once a day. If when you touch something with slightly wet fingertips you see a yellowish stain, it means the iodine is coming out of your skin, indicating that your body has enough supply of iodine inside.

Simple Steps That You Can Do to Improve Your Thyroid Health

Here are simple ways that you can take in order to improve the performance of your thyroid:

• Identify and treat the underlying causes. Find out what's really triggering your thyroid problems – whether it's iodine deficiency, hormone imbalance, environmental toxicity, or inflammation – to address it appropriately. For best results, consult an integrative medical practitioner.
• Load up on fresh iodine-rich foods. As an alternative to iodine supplementation, eat enormous amounts of toxin-free sea vegetables or sea weeds like spirulina, hijiki, wakame, arame, dulse, nori, and kombu, which are loaded with the thyroid-friendly nutrient, iodine, and other beneficial minerals. However, make sure that these are harvested from uncontaminated waters. The recommended dose is about five grams a day or about one ounce per week. Raw milk and eggs contain iodine as well.
• Pay attention to other key aspects of your diet. Munch on Brazil nuts, which are rich in selenium. Load up on foods high in vitamin A and omega-3 fatty acids. Consume coconut oil. Veer away from gluten and soy-containing foods and beverages.
• Minimize your stress levels. Take a break, meditate, soak in the tub, go on vacation – do whatever works for you. Practice Emotional Freedom Technique (EFT), an energy psychology tool that excellently reduces stress.

• Make an effort to limit your exposure to toxins. Filter your air and water to avoid contact with poisonous contaminants. Use an infrared sauna and hot soaks to help your body combat infections and detoxify from petrochemicals, metals, PCBs, pesticides, and mercury. Taking chlorella for detoxification is also advised.
• Avoid all sources of bromide as much as possible - Bromides are a menace to your endocrine system and are present all around you. Despite a ban on the use of potassium bromate in flour by the World Health Organization (WHO), bromides can still be found in some over-the-counter medications, foods, and personal care products. Being a savvy reader of labels can save you from tons of toxic trouble.
• Get adequate amounts of sleep. Inadequate sleep contributes to stress and prevents your body from regenerating fully. For more helpful tips on getting high-quality sleep, please review my 33 Secrets to a Good Night's Sleep.
• Exercise. Exercise directly stimulates your thyroid gland to secrete more thyroid hormone and increases the sensitivity of all your tissues to thyroid hormone. It is even thought that many of the health benefits of exercise stem directly from improved thyroid function.
Walk your dog in the park, jog in the morning, and incorporate strength training and other core-building routines. You can also give Peak Fitness a try.

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