Summer Weather Raises Your Risk For Iodine Deficiency

BayouHealth | BY SHANNON DAHLUM

You know that when you sweat a lot, it’s important to replace lost fluids and electrolytes? But one important mineral often overlooked is iodine. Iodine is an essential micronutrient and is needed in small amounts by every cell in your body. It’s necessary for producing adequate amounts of the thyroid hormones, T3 and T4. Deficiency symptoms can include all the symptoms that accompany an under-functioning thyroid; dry skin, hair loss, fatigue, weight gain, mental fogginess, difficulty with leaning and memory, constipation, sensitivity to cold and enlarged thyroid.
Studies have shown that athletes (especially those who sweat profusely or have a heavy workload) lose significantly more iodine than sedentary individuals, and without purposefully replenishing these stores, these athletes are at a much higher risk for iodine deficiency. In one study, performed in 1990, sweat was collected from a team of soccer players during a one hour game. They lost an average of 57 mcg of iodine through their sweat in that hour, and 13 of the players on the team were also found to have a goiter (enlarged thyroid, typically related to iodine deficiency). Thirty-eight percent of these soccer players lost more iodine in their sweat than their sedentary counterparts lost through their urine in an entire day.
Since iodine is an essential constituent of sweat, it’s important for anyone participating in vigorous exercise or even just spending time outside in the hot, humid Louisiana summer to include iodine in the diet. Because our bodies can’t produce iodine, the only way to get it is by consuming it. Adding in an iodine supplement isn’t recommended without the guidance of a medical professional, so focus on adding in iodine rich foods, instead. In general, Americans used to get more iodine in their diets through the use of iodized table salt, but many people have replaced this highly processed salt with less refined, more mineral rich varieties, like sea salt (which does contain small amounts of iodine) or pink Himalayan salt. This is great for other minerals but it does mean a lot of folks may be missing out on aded iodine intake.
The richest sources of iodine come from the sea, with some seaweeds containing nearly 2000% of the daily recommended intake of 150 mcg in one gram. Look for sea salt with added seaweed to use for salting your food. Fiesta Nutrition carries Ocean’s Halo Hickory Smoked Organic Seaweed Salt, which is a great option. If you avoid salting your food, you can also find seaweed sprinkles on their own, without the salt. Seaweed snacks are also easy to find on most store shelves. These are small sheets of thin, crispy seaweed with a touch of olive oil and salt. But if seaweed isn’t your thing, all forms of seafood, like fish and shellfish, are generally rich in iodine. Dairy products, like milk, yogurt and cottage cheese contain varying amounts of iodine, as well, and so do eggs. Don’t skip the yolks, though, because most of the iodine is found there.
Probably the most surprising source of iodine is cranberries, which contain about 400 mcg of iodine per serving. Rather than reaching for your typical artificially flavored and colored sports drink after your sweat sessions, which doesn’t replenish iodine, add some cranberry juice to your water. You can
pick up a bottle of 100% pure cranberry juice concentrate from Fiesta Nutrition and dilute to taste in your water bottle. To replace lost sodium as well, add a pinch of unrefined sea salt or pink Himalayan salt, too.
Several studies have shown that individuals who sweat excessively can be at risk for iodine deficiency if they do not pay special attention to replenishing the iodine lost through sweat. But even if you aren’t an avid athlete, it’s nearly impossible not to work up a sweat during these dog days of summer. Make a conscious effort to include iodine in your food to keep your metabolism and energy levels up.