Also called iodide, iodine is a type of mineral that’s naturally found in the earth’s soil and ocean waters. Many salt water and plant-based foods contain iodine, and this mineral is most-widely available in iodized salt.
It’s important to get enough iodine in the diet. It regulates hormones, fetal development, and more.
If your iodine levels are low, your doctor might recommend supplementation. You shouldn’t take supplements without checking with your doctor first.
Read on to learn more about the uses and side effects of iodine, plus recommended daily amounts by age.
Iodine is considered an essential mineral for our bodies. It’s particularly important during pregnancy, and exposure in the womb may even help prevent certain health conditions later in life.
The following is a list of some of the most important uses and how they benefit the body.
1. Promoting thyroid health
Iodine plays a vital role in thyroid health. Your thyroid gland, which is located at the base of the front of your neck, helps regulate hormone production. These hormones control your metabolism, heart health, and more.
To make thyroid hormones, your thyroid takes up iodine in small amounts. Without iodine, thyroid hormone production can decrease. A “low” or underactive thyroid gland can lead to a condition called hypothyroidism.
Given the wide availability of iodine in western diets, thyroid health isn’t typically impacted by low iodine levels in the United States.
You can get enough iodine from your diet by eating dairy products, fortified foods, and salt water fish. Iodine is also available in plant foods that grow in naturally iodine-rich soil. You also can get the mineral by seasoning your food with iodized salt.
While iodine promotes overall thyroid health, too much iodine can have a negative effect on the thyroid gland. That’s why you shouldn’t take iodine supplements without your doctor’s recommendation.
2. Reducing risk for some goiters
A goiter is an enlarged thyroid gland. Your thyroid may become enlarged as a result from either hypothyroidism or hyperthyroidism. Hyperthyroidism is an overactive thyroid gland.
Non-cancerous thyroid nodules (cysts) can also cause thyroid gland enlargement.
Sometimes a goiter develops as a direct response to iodine deficiency. This is the most common cause of goiter worldwide, though it’s not as common a cause in the United States and other countries with access to iodine-rich foods.
Iodine-induced goiters may be reversed by adding iodine-rich foods or supplements in the diet.
3. Managing overactive thyroid gland
Your doctor may recommend a special type of iodine called radioactive iodine to treat an overactive thyroid gland. Also called radioiodine, this medication is taken by mouth. It’s used to destroy extra thyroid cells to help reduce excessive amounts of thyroid hormone.
The risk with radioactive iodine is that it can destroy too many thyroid cells. This can decrease the amount of hormone production, leading to hypothyroidism. For this reason, radioactive iodine is usually only recommended after anti-thyroid drugs have failed.
Radioactive iodine is not the same thing as iodine supplements. You should never take iodine supplements for hyperthyroidism.
4. Treating thyroid cancer
Radioiodine may also be a possible treatment option for thyroid cancer. It works in much the same way as hyperthyroid treatment.
When you take radioactive iodine orally, the medication destroys thyroid cells, including cancerous ones. It may be used as a treatment following thyroid surgery to make sure all cancerous cells have been removed from the body.
According to the American Cancer Society, radioactive iodine treatments significantly improve the chances of survival for people with thyroid cancer.
5. Neurodevelopment during pregnancy
You need more iodine in pregnancy. That’s because iodine intake during pregnancy is linked to brain development in fetuses. One review found that babies whose birth mothers had an iodine deficiency during pregnancy were more likely to grow up with lower IQ’s and other intellectual delays.
The recommended daily intake of iodine during pregnancy is 220 mcg. By comparison, the recommended amount in non-pregnant adults is 150 mcg a day.
If you’re pregnant, ask your doctor about iodine supplementation, especially if your prenatal vitamin doesn’t have iodine (many do not). Iodine supplements may also be necessary if you’re deficient in the mineral.
You’ll also need to continue monitoring your iodine intake if you’re breastfeeding. The recommended daily amount of iodine while nursing is 290 mcg. That’s because the iodine you take up from diet and supplementation is transferred via breast milk to your nursing infant. This is a crucial brain developmental period, so infants need 110 mcg per day until they’ve reached 6 months of age.
6. Improving cognitive function
The same neurological benefits of iodine during pregnancy may extend to healthy brain function during childhood. This also includes a reduced risk of intellectual disability.
It is likely your child gets all the iodine they need through their diet, but if you have any questions about their iodine intake, talk to their pediatrician.
7. Improving birth weight
As with brain development, iodine during pregnancy is associated with a healthy birth weight. One study of pregnant women with goiters found that 400 mg of iodine taken daily for six to eight weeks was helpful in correcting goiters related to iodine deficiency. In turn, there was an overall improvement in birth weight in newborns.
While iodine intake can impact a baby’s birth weight and overall development, it’s important to note that the above study focused on women in developing areas who were already deficient in iron.
Unless your doctor has determined you are iodine deficient, taking supplements aren’t likely to impact your baby’s weight at birth. In fact, taking iodine unnecessarily can cause health issues.
8. May help treat fibrocystic breast disease
It’s possible that iodine supplements or medications can help treat fibrocystic breast disease. This non-cancerous condition is most common in women of reproductive age, and it can cause painful breast lumps.
Although there is some promise that iodine might help with fibrocystic breast cysts, you shouldn’t attempt self-treatment. Only take iodine for this condition if your doctor specifically recommends it. Otherwise, you could be at risk of side effects from iodine toxicity.
9. Disinfecting water
Iodine is just one method of water disinfection. This may be especially helpful if you don’t have access to potable water due to traveling or effects from a natural disaster.
Two percent liquid iodine tincture may be added to water in five-drop increments per one quart of clear water. If the water is cloudy, add ten drops per quart.
Iodine tablets may also be used, but the instructions can vary by manufacturer.
Despite the role iodine can play in disinfecting drinking water, there’s also some concerns that it can increase total iodine intake in humans and lead to adverse health effects. Total iodine intake shouldn’t exceed 2 mg per day.
10. Protection from nuclear fallout
In the case of nuclear emergencies, the Centers for Disease Control and Prevention recommends the use of potassium iodide (KI) to protect the thyroid gland from radiation injuries. These are available in tablet and liquid formulas.
While not completely foolproof, the sooner KI is taken, the better the thyroid is thought to be protected in the event of this kind of emergency.
There are serious risks associated with KI, including gastrointestinal upset, inflammation, and allergic reaction. You’re also at increased risk for thyroid disease. Your risk for complications is higher if you already have thyroid disease.
11. Treating infections
Iodine can be used topically in a liquid form to help treat and prevent infections. It works by killing bacteria in and around mild cuts and scrapes.
Topical iodine should not be used on newborn babies. It should also not be used for deep cuts, animal bites, or burns.
Follow directions on the packaging for dosage information, and do not use for more than 10 days unless directed by your doctor.
To reduce our risk for iodine deficiency, the National Institutes of Health (NIH) has the following recommendations for daily intake based on age:
| Age | Daily recommended amount in micrograms (mcg) |
|---|---|
| birth–6 months | 110 mcg |
| infants between 7–12 months | 130 mcg |
| children 1–8 years old | 90 mcg |
| children 9–13 years old | 120 mcg |
| adults and teens, 14 and older | 150 mcg |
| pregnant women | 220 mcg |
| nursing women | 290 mcg |
Possible side effects from too much iodine include:
- nausea or vomiting
- diarrhea
- fever
- burning sensations in the throat and mouth
- stomach pain
In more severe cases, iodine toxicity may lead to coma.
You shouldn’t take iodine if you have a thyroid condition, unless recommended by your doctor.
Young children and the elderly are more prone to iodine side effects.
Iodine deficiency can only be diagnosed via urine tests.
The symptoms of low iodine levels are primarily detected through thyroid symptoms, such as:
- a visible goiter
- thyroid gland that’s painful or tender to the touch
- breathing difficulties, especially when lying down
- difficulty swallowing
- fatigue
- extreme feelings of coldness, despite normal temperatures
- hair loss
- depression
- brain fog
- unintentional weight gain
Your doctor might recommend iodine supplements if your levels are low. The only way to know for certain is by checking your levels through a urine test. After that point, your doctor may recommend a supplement.
If you are looking for an amazing Iodine supplement you can purchase our Absolve Iodine at www.7thsunalchemy.com/buy
Ayurveda tells us that nature is made of five elements (ether/space, air, fire, water, and earth) and that we, too, have these elements within. It is the expression of these elements that makes each living being unique. Thes are commonly known as our dosha or our primary constitution. There are three doshas (vata, pitta, and kapha) and we can be a one, two or a blend of all three.
Whatever you identify with is the blueprint dosha for your lifestyle, your daily routine, the type and amount of exercise we engage in, and ultimately, how we eat. Though each person may have different food preferences, some excluding specific foods such as animal products, Ayurveda emphasizes the importance of a plant-based diet regardless. This is because plants carry the highest amount of prana, also known as energy or life-force.
Benefiting Your Plant-based Diet With Ayurvedic Principles
A plant-based diet is already in alignment with Ayurveda, and not just because plants are medicinal and pack an energetic punch. In such away that people who adhere to a plant-based are very intentional with how and what they eat.
By promoting self-awareness and conscious decision making, to support what we need in any given moment, Ayurveda is largely a practice of being intentional. This completely parallels conforming to a plant-based diet as you simply have to slow down and be aware when you’re scanning ingredient lists or making recipe substitutions.
In addition to eating plant-based and being intentional, here are some suggestions to enhance your diet using Ayurvedic principles:
1. Eating food that are in season
Due to modern times we have the ability to import all types of food in every season. Its amazingly convenient to not have to wait for the tomatoes and peppers from the garden to ripen to make an epic batch of homemade salsa - but this isn't necessarily a positive thing. The dramatic changes in weather and qualities of each season give rise to plants that bring balance to our physiological state. So, if we aren’t eating what we are growing locally, we could be missing out on the very ingredients that will ward off seasonal illnesses and keep us healthy year round. In spring, leafy greens, cruciferous veggies, and fresh berries are astringent, light, and detoxifying which help us to cleanse and slough off the accumulation of winter. Then summer provides us sweet fruit and all the makings of a good salad which cools us internally, so that we are less likely to experience symptoms of excessive heat, such as anger and inflammation. And finally, when we need grounding and warmth the most, produce like squash and root veggies, along with grains, nuts, and seeds are available to help us sustain the dry, light, and cold feelings fall and winter bring.
2. Consider the Qualities of Your Food
The word “quality” here doesn’t mean good or bad – rather, it is how we would describe it using the Ayurvedic gunas. A guna is a qualifier or descriptive word. There are 20 in total and they are paired in opposites: light/heavy, dry/oily, hot/cold, clear/cloudy, mobile/static, dense/liquid, rough/smooth, hard/soft, sharp/dull, subtle/gross. These are important because if too much of one quality is consumed, a condition with the same quality can manifest. For example, if one is consuming a lot of foods that are astringent or drying, like beans, dried fruit, crackers, or bread, it’s possible that they could develop a dry condition such as dry skin, constipation, or even insomnia or anxiety. The same would be true of someone who is intentionally avoiding healthy oils or fats.
The major concern here is that we become familiar with what we are eating, so that we do not consume foods in a way cause accumulation or lack.
Plant-based diets have a tendency to be inherently lighter and drier than diets that include more meat and dairy, so it’s important to be sure that we’re getting an adequate amount of healthy oils like nuts and seeds, as well as consciously adding heavier foods like cooked veggies, soups, and stews.
3. Focus on Variety
Ayurveda considers all food to have a medicinal effect and to be purposeful with specific timing, but if we are over-consuming even our superfoods, what was once could have served as a remedy could cause a malady. At times, eating a well-rounded plant-based diet can be difficult or inconvenient until you find your groove, but the concern is that the groove could become a rut. Eating a variety of foods will promote a healthy microbiota, along with ensuring you’ll get the full spectrum of macro and micronutrients that our bodies need.
4. Eat For How You Feel and What Your Senses are Telling you
It’s important to stop to check in with how we are feeling both mentally and physically before choosing what we are going to eat. Our instincts and healthy cravings are like status updates from our internal environment, acting as indicators as to what sustenance will be your best medicine in the moment. The meal that serves us best on a day filled with fun and laughter is not likely what will pacify our mood on a bad day.
As you begin to approach your diet from an Ayurvedic perspective, remember to start slowly. Take time to make the changes that don’t feel overwhelming at first and the ones that you feel will work best for you at the time. Observe the ways that Ayurveda can strengthen your connection to nature and support your path to being the best version of yourself. If ever in doubt, there are plenty of knowledgeable Ayurvedic practitioners around the world who can provide seasonal guidance to support your journey.
I hear from people all the time discussing the negative, toxic behaviors of other people they know that pushes them away. These kinds of behaviors can devastate your family and friends over time.
But we have to be real: we've all acted in toxic ways in the past. Things like gossip, thoughtless anger, and a lack of compassion are something I'm sure we've all done in the past.
Do any of these sound familiar?
1. You're outwardly envious of the people around you.
2. Taking things way too personally.
3. Acting like you're the victim.
4. Holding onto pain and negativity.
5. Chronic negativity.
6. Lack of emotional self-control.
7. Being overly judgmental of others.
8. Being cruel to the people around you.
9. Hiding from your personal truth.
10. Constantly needing validation from others.
11. Being stubborn about your beliefs.
12. Demanding perfection.
13. Lacking empathy for others.
14. Cutting corners because you can.
15. Cheating at life.
16. Lacking any kind of compassion for the people around you.
17. Excessive, hurtful gossiping.
18. Angry outbursts without thinking.
Are any of these traits consistent in your life? If they are, it might be time to work them out. It could be time to consider what they actually mean to you, how they impact others, and really challenge these habits head on.
Digestive Enzymes... The Key Supplement for Your Health...
Eating all the right foods doesn’t mean much if your body isn’t digesting them properly.
Have you ever noticed despite eating well and getting exercise, you’re feeling a little sluggish, bloated, in pain, or just overall not feeling awesome?
It could be a cry for help from your gut!
And the culprit could be a lack of digestive enzymes. Your gut might not be getting all the help it needs to break down the nutrients in your food.
So What Are Digestive Enzymes?
By definition, digestive enzymes are macromolecular biological catalysts.
Layman's terms: They are substances in your body's digestive system that breaks bigger things down into smaller things via chemical reactions.
And your digestive system is smart. It knows different foods break down differently.
So, it uses over 20 types of digestive enzymes, and a variety of methods, to deconstruct food into molecules that your body can absorb as nutrients. Each enzyme has one job: it deconstructs only one type of food molecule, like fats, carbohydrates, lactose, proteins, etc.
With age, increased stress, or poor nutrition, your body tends to slow enzyme production – and this means the food you eat doesn’t break down properly.
This is a problem for two reasons:
- First, it means you’re not going to get all the vitamins nutrients you should
- Second, it puts stress on your digestive tract, which can cause problems all over your body
It's all connected.
How Do I Get More Enzymes?
Supplements and raw whole food sources!
The great thing about digestive enzymes supplements is your body will still continue to create them on its own.
This means you won’t be depending on them forever, just that the supplement-derived enzymes will give your body's natural digestion a boost when you need it.
Why Should I Take Digestive Enzymes?
There are plenty of reasons to make sure you’ve got your digestive enzymes on track, and if you’re low, a supplement is definitely a great idea.
So on that note, we’ve compiled a list of the top 10 digestive enzyme benefits.
1. Better Nutrient Absorption
We just can’t emphasize it enough: Having the proper enzymes in their proper numbers means you’ll get more out of the food you eat!
All those fruits, veggies, and proteins you consume go to good use instead of just, well, sitting there in your gut (and making you gassy).
2. Leaky Gut Prevention
The tiny cells along the lining of your intestines are what absorb the nutrients in your food.
When food isn’t digested properly, these larger, undigested molecules can start to push and break through the cell walls, which in turn triggers your immune system to kick into gear to fight these “invaders.”
This can cause inflammation in your intestinal lining and elsewhere in your body. Not good.
3. Reduced IBS Symptoms
Another common side effect of food not being deconstructed properly is that the bacteria in your gut can begin to feed on it.
When this bacterium is overfed and overgrown, it can lead to bloating, gas, cramps, diarrhea and other typical IBS symptoms.
What’s more, diseases like Crohn’s and ulcerative colitis can also be attributed to inflammation in your gut. Preliminary studies have shown that proper digestive enzymes can also help with food sensitivities and conditions like lactose intolerance.
4. Clearer Skin
When we said it’s all connected, we meant it. When you’re not getting the proper nutrients you need or experiencing inflammation inside your body, it can show up on your skin.
For example, fatty acids are a key component of healthy skin, and we get them from food! If your body isn’t getting enough inside, it’s going to show on the outside.
5. Hypochlorhydria Relief
Your stomach is where things start to get going in terms of digestion. Stomach acid, or hydrochloric acid, begins to break down proteins early in this process. It’s helped out later by pancreatic enzymes in your intestines, but if your hydrochloric acid levels are low (hypochlorhydria) then this throws everything else off.
Specifically, low hydrochloric acid levels can cause malabsorption of certain vitamins, like B12, which in turn can contribute to anemia (low iron levels) and symptoms of fatigue. Taking an enzyme supplement can help build up hydrochloric acid if you’re lacking.
6. Less Chronic Fatigue and Pain
Inflammation is often at the root of pain problems. Things like headaches and migraines can be linked to inflammation in your gut, which in turn can be linked to a lack of nutrients.
In particular, the pancreatic digestive enzyme amylase converts carbohydrates into glucose, which is a key molecule that our bodies use for energy. So if everything in your digestion in running smoothly, you’ll likely see a difference across the rest of your body as well.
7. Combats Anxiety
Neurotransmitters - things responsible for our moods, energy levels, and alertness – need proteins.
In fact, they need amino acids, which are created by the healthy digestion of proteins. If you’re not getting the right amount of protein or don’t have adequate enzymes to break down protein into amino acids, you’re likely in need of a boost.
Proper gut health can have a huge effect on anxiety and can help counter inflammation-born issues in your nervous system, like depression and sleep problems.
8. Better Mental Focus and Memory
When we think of things like serotonin and dopamine, we often think of our brains. But in reality, 90% of our serotonin is created in our digestive tract. If you’re feeling foggy, or need a productivity boost, start with your gut!
9. Inhibits Autoimmune Disease
When things like Leaky Gut Syndrome trigger autoimmune responses in the body, it can lead to even more serious problems.
While there’s a range of opinions on whether autoimmune disorders are curable, the fact remains that many things, like Celiac Disease, can be attributed to poor digestion.
At the very least, enzyme supplements can ensure that your body has the tools it needs for proper absorption of nutrients and minimizes the risk of inflammation.
10. Supports Methylation
Methylation is a biochemical process that refers to the vital cell division and production in our DNA. It’s what’s responsible for all kinds of responses in our bodies, everything from detoxification to inflammation control to energy production.
Our bodies use B vitamins for this process, so when our digestion is lacking, or when an overgrowth of bacteria is present in our digestive tract, this makes it harder for these vitamins to be absorbed.
The bottom line is that gut health = overall health, and the first step to gut health is making sure your body has the tools it needs. Digestive enzyme supplements can be a great way to kick-start your body into healing itself – because everybody needs a little help sometimes.
Your Alchemist,
Candis Marie
P.S. I have created an amazing guide to give you my best tips, tricks and hacks for alleviating those uncomfortable stomach issues.
Get your free guide here:
Eating healthy can help you lose weight and have more energy.
It can also improve your mood and reduce your risk of disease.
Yet despite these benefits, maintaining a healthy diet and lifestyle can be challenging.
Here are 14 ways to stick to a healthy diet.
Eating a nutritious diet has many benefits, including potential weight loss.
However, it's important to set realistic expectations.
For example, if you pressure yourself to lose weight too quickly, your plan to achieve better health may backfire.
Researchers found that obese people who expected to lose a lot of weight were more likely to drop out of a weight loss program within 6–12 months.
Setting a more realistic and achievable goal can keep you from getting discouraged and may even lead to greater weight loss.
Remembering why you're making healthy choices can help you stay on course.
Making a list of specific reasons why you want to get healthier can be helpful.
Keep this list handy and refer to it when you feel you need a reminder.
It's difficult to eat healthy if you're surrounded by junk foods.
If other family members want to have these foods around, try keeping them hidden rather than on countertops.
The saying "out of sight, out of mind" definitely applies here.
Having food on display in various areas of the house has been linked to obesity and increased consumption of unhealthy foods.
A major roadblock to achieving a healthy diet and lifestyle is black-and-white thinking.
One common scenario is that you have a few unhealthy appetizers at a party, decide that your diet is ruined for the day, and proceed to overindulge in unhealthy foods.
Instead of considering the day ruined, try putting the past behind you and choosing healthy, unprocessed foods that contain protein for the remainder of the party.
This will help you feel full and satisfied rather than stuffed and frustrated.
A few off-plan choices make very little difference in the long run, as long as you balance them with healthy foods.
Sticking to a healthy diet can be tough when you're away from home for extended periods.
When you get too hungry on the go, you may end up grabbing whatever is available.
This is often processed food that doesn't really satisfy hunger and isn't good for you in the long run.
Having healthy high-protein snacks on hand can help keep your appetite in check until you're able to have a full meal.
Some examples of good, portable snacks are almonds, peanuts, and apples and banannas. Also consider filling a small cooler with hard-boiled eggs, chopped fruits and veggies, or plant-based yogurt.
You may have heard you shouldn't change too many things at once when trying to improve your health. In general, this is good advice.
Still, research shows that when you make both dietary and physical activity changes at the same time, the results tend to reinforce each other.
In a study in 200 people, those who began eating a healthy diet and exercising at the same time found it easier to maintain these behaviors than those who started with either diet or exercise alone, then added the other later.
Trying to maintain a healthy diet while eating out can be very challenging.
Still, there are ways to make it easier, such as checking out the menu before you go or drinking water before and during the meal.
It's best to have a strategy in place before you get to the restaurant rather than being overwhelmed once you get there.
Whether you're traveling for business or pleasure, being outside of your familiar territory can make it difficult to stick to a healthy lifestyle. Here are a few tips:
- Research the restaurants and supermarkets ahead of time.
- Pack some healthy foods that don't spoil easily.
- Challenge yourself to stay on track for most of the trip.
Eating mindfully can help you maintain a healthy lifestyle.
Take time to enjoy your food and appreciate its ability to nourish you. This increases your chances of making successful, lasting behavioral changes.
In a four-month study, overweight and obese women who practiced mindful eating significantly improved their relationship with food.
Another 6-week study in women with binge eating disorder found that binge episodes decreased from 4 to 1.5 per week when the women practiced mindful eating. Plus, the severity of each binge decreased.
Logging the foods you eat into a diary, online food tracker, or app can help you stick to a healthy diet and lose weight.
Measuring your exercise progress is also beneficial and provides you with motivation that can help you keep going.
In a three-month study, overweight women who were given pedometers walked farther and lost six times more weight than those who didn't use them.
Sticking with a healthy eating and exercise plan can be tough to do on your own.
Having a diet or exercise buddy may be helpful, especially if that person is your partner or spouse..
Researchers studying data from over 3,000 couples found that when one person made a positive lifestyle change, such as increasing physical activity, the other was more likely to follow their lead.
If your first meal is well balanced and contains adequate protein, you're more likely to maintain stable blood sugar levels and not overeat for the rest of the day.
In one study, overweight women who consumed at least 30 grams of protein at breakfast felt more satisfied and ate fewer calories at lunch than those who ate a lower-protein breakfast.
Don't be discouraged if it takes longer than you expect to adapt to your new, healthy way of living.
Researchers have found that it takes an average of 66 days to make a new behavior a habit.
Eventually, eating healthy and exercising regularly will become automatic.
There is no perfect way that works for everyone.
It's important to find a way of eating and exercising that you enjoy, find sustainable, and can stick to for the rest of your life.
The best diet for you is the one you can stick to in the long run.
So, as you can see there are some efficient ways to create healthier habits to stick to a new health regiment.
This is why we created The Alchemy of Detox 21 Day Challenge. It has all of the components that will keep you focused and motivated. The protocols and plant based recipes are easy to follow. You will get weekly lives teaching on numerous detox topics. We will share some cooking styles and some sweet treats. You will get unlimited email access to our team to get all of your questions and concerns answered. You will also be added to our private VIP Facebook group where other people and yourself can connect throughout the challenge and share all of your successes and the issues you experience.
You will get all of the consistency, accountability and support you need to successfully complete the 21 Days.
You can purchase the program here: www.candisandalden.com/the-alchemy-of-detox
These products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate or prevent any disease.