...And You Heard it Here First

Adaptogens are substances that help normalize various bodily functions. Usually, adaptogens are herbs like Rhodiola rosea or Cordyceps mushrooms; nutrients I've told you about recently. But I'm excited to tell you about an essential mineral, crucial to your health, that hasn't yet been recognized for its adaptogenic effects. And I'll bet you need more of it.

I've talked about this crucial mineral before. Recently, I organized a presentation to share this information with 40 doctors of integrative medicine. Dr. Guy E. Abraham, a research endocrinologist, led the presentation. Drs. David Brownstein, from Michigan, and Jorges Flechas, from North Carolina, joined him.

The doctors who attended were impressed. "If this turns out to be true in my practice, as it has with these other practitioners, I'll have to change the way I practice medicine!" said Dr. Richard Shames, co-author of Thyroid Power. "I'm going to try it on some of my very sick patients," another one told me.

Just what is this crucial mineral? It's iodine, best known for its role in thyroid function. Dr. Abraham found that if you take enough iodine — 100 to 400 times the RDA — it helps regulate other body functions as well. In fact, in sufficient quantities, iodine may be nature's ultimate adaptogen.

You heard it here first

I was the first person to write about Dr. Abraham's test for iodine insufficiency several years ago, before it was even available to the public. And I've been talking about iodine ever since. You can read these articles on my website (www.womenshealthletter.com).

Dr. Abraham found that more than 90 percent of us are low in iodine. He's not alone in this finding. Drs. Flechas and Brownstein, who have tested for iodine and used iodine/iodide supplementation for years, are convinced that whole body iodine insufficiency is contributing to numerous health problems from hypothyroidism to breast cancer and fibromyalgia.

Why iodine is an adaptogen

Iodine is known for its role in thyroid function. But it does much more. It's used throughout the body and helps normalize a number of body functions. Iodine is found in breast tissues, the ovaries and testes, parotid glands, and salivary glands.

The RDA for iodine is 0.15 mg — four hundred times less than the amount Dr. Abraham found we need for iodine sufficiency. His testing showed that we need 50 mg of iodine/iodide a day. In this amount, iodine acts as an adaptogen, regulating various body functions.

Not just any iodine will do. Kelp and iodized salt just won't give you even close to this amount. Neither will seaweed and fish, unless you eat enough of it every single day. Some forms of iodine are harmful. Dr. Abraham has used a safe, stable inorganic non-radioactive iodine and iodide, identical with Lugol solution, a well-absorbed form of iodine used for 180 years. Here's what sufficient iodine can do for you:

Normalizes hormone receptors: Hormones have "parking spaces" called receptors that are reserved for them. These receptors need to have iodine attached to them for optimal function. Without enough iodine, your hormones won't work at their best.

Regulates the thyroid: Your thyroid gland needs iodine whether it's working normally, underactive (hypothyroidism), overactive (Graves' disease), or is enlarged (goiter). Enough iodine normalizes all these conditions.

Reduces fibromyalgia in patients with low thyroid function: Dr. Flechas observed some improvement in his fibromyalgia patients on iodine supplementation. This could be because excess bromide often displaces iodine. Dr. Abraham has reported that iodine removes bromide out of the body, improving fibromyalgia.

Protects your breasts: When bromide gets into breast tissues, it displaces iodine, which is essential for breast health. Some women with fibrocystic breast disease find their cysts and tenderness disappear after iodine supplementation.

Supports the adrenal glands and stress: Our adrenal glands need sufficient iodine to function properly and respond to life's many stresses.

Helps the stomach make HCl: Low hydrochloric acid (HCl) production is frequently caused by iodine insufficiency. We need iodine to pump chloride into stomach cells (hydroCHLORICacid). Without enough HCl, we can't digest protein or utilize calcium, magnesium, or iron efficiently.

Improves immunity: Iodine protects us from two toxic elements, fluoride and bromide, by competing with them for their place in our tissues. These toxins are in our water, hot tubs, non-organic foods, and some soft drinks. Bromide is even used in some asthma drugs. If you don't have enough iodine, chances are you have too much fluoride and bromide. Sufficient iodine pulls these toxins out of your body.

Do You Need Iodine?

Last year, I took Dr. Abraham's iodine-loading test. It indicated I was low in iodine.

I took his iodine supplement, IodoralAE, and noticed more mental clarity, energy, and a better complexion. These positive effects disappeared when I stopped taking it. Needless to say, I'm back on IodoralAE. I've been tested five times in the past year and can feel iodine's normalizing results. But everyone is different. You may find other benefits.

A 24-hour urine test will show whether or not you need more iodine. Before you can get Dr. Abraham's iodine supplement, you need to be tested for iodine insufficiency. But you don't have to go through your doctor to do so. You can get a test kit directly from Dr. Flechas (828-684-3233). The $75 charge includes the test and shipping both ways, and Dr. Flechas will send your results and an interpretation to both you and your doctor.

Don't try the old test of painting your skin with iodine to see how fast it disappears. It's not an accurate measurement of iodine sufficiency. I wish it were.

The Japanese have adequate iodine, but we can't get enough from our diet unless we eat high-iodine seaweed every single day. Why? Because we're extremely deficient. We've been on a low-iodine diet all our lives and they haven't.

We need a combination of iodine and iodide, the two forms of iodine used throughout our bodies. The only supplements containing these two nutrients I know of are IodoralAE and the foul-tasting Lugol solution. If you test low in iodine, you can order IodoralAE through Dr. Flechas. A one-month supply costs around $27. Your doctor can get it directly from Optimox (800-223-1601).

Dr. Abraham's information packet on iodine, including a two-hour CD PowerPoint presentation, is available at no charge to any physician from Optimox.


For more information, read Iodine: Why you need I: Why you can't be without it by David Brownstein, MD ($15 plus shipping from Medical Alternatives Press, 888-647-5616).

Abraham, Guy E., MD, "The safe and effective implementation of orthoiodosupplementation in medical practice," Optimox Corporation, 2004.

Brownstein, David, MD. Iodine: Why you need it; Why you can't live without it, Medical Alternatives Press, 2004.

How to Improve Your Lungs Even if You Have COPD

My mother smoked a pack of cigarettes a day for about 20 years. Then she stopped, cold, and never picked up a cigarette again. Forty years later, she was diagnosed with a progressive and often fatal disease called COPD, chronic obstructive pulmonary disease.

The disease is frightening because you become short of breath or unable to breathe deeply and easily. My mother's COPD was related to her past smoking and her lack of exercise throughout her life. It contributed to her discomfort and eventually to her death. But COPD is not limited to smokers. I never smoked, and I was heading for COPD until a few years ago.

COPD is a result of one or more lung problems: chronic bronchitis, emphysema, and asthma. Most of my life, I had long bouts with bronchitis each winter. Then I changed my lifestyle, built up my immunity, and improved my lungs. You can, too.

People with COPD have difficulty getting enough air through their lungs. The solution that's most often suggested is a steroid inhaler like Flovent. But among other side effects, aerosol steroids cause osteoporosis. Doctors most frequently add Fosamax to their patient's array of drugs to address this side effect. Unfortunately, Fosamax frequently leads to digestive problems. And the beat goes on.

Medical doctors often give antibiotics to their COPD patients at the first sign of a chest cold. This, as you know, often results in antibiotic resistance and more infections. You may want to look for non-drug approaches.

I'm not suggesting you stop using medications. Just that you take a look at what other options are open to you so that you can minimize drug therapy. There are other ways to improve your lung health, but they take work.

To enhance your lung function:

Improve your diet: Study after study shows that vitamins A and C increase lung function. Eat a diet high in fresh fruits and vegetables every day, not just occasionally. Choose red, yellow, orange, and dark green foods — highest in these vitamins.

Your lungs need all parts of the vitamin A complex, including hundreds of different carotenoids, to make healthy lung tissues. Many of these carotenoids are too fragile to be synthesized into supplements. Get all of the carotenoids in an antioxidant-rich diet, then add antioxidant supplements for extra insurance.

Bioflavonoids like quercetin (found in green tea and red wine) and lycopene (from tomatoes) strengthen the lungs. An Israeli study found that just 30 mg of lycopene a day improved lung function enough in asthmatics to allow many of them to exercise without wheezing or coughing. Consider taking supplemental lycopene.

Exercise regularly: You may think that you don't have enough breath to exercise. But exercise will improve your lung capacity and make it easier for you to breathe. Begin with an extremely limited program if necessary, but begin. The results you get from persisting will be well worth your efforts. Talk with your doctor about exercise options and get a program designed for your needs and condition.

Here's one simple program that can work if you have COPD or asthma. Begin by stretching for five to 10 minutes. Then, walk or use a stationary bike for just five minutes, three days a week. When you can, increase your exercise time by one to three minutes a week. Rest after every five minutes of exercising if necessary. Your goal is 20 minutes of exercise three to five days a week. Build up slowly to this amount. There's no hurry.

There's more exercise information in Life and Breath by Neil Schachter, MD, even for asthmatics. You may be better off exercising indoors or using elastic bands rather than walking or biking. Find some exercise you can do regularly and do it.

Take protective herbs: A minor cold can become a life-threatening illness for anyone with COPD. The best way to avoid complications from a cold is to prevent the cold. I've found two nutrients that can strengthen your lungs for better function and boost your immunity to keep you from getting sick. They are the herb Usnea barbata and medicinal mushrooms. I've talked about them before, but they're worth mentioning again. For more detailed information, check my website.

Usnea, called "the lungs of the earth" by Native Americans, is used for all lung problems. I haven't had lung problems since taking it. The best Usnea product I've found is a tincture made by HerbPharm. Take one droppersful diluted in water three times a day. If your health food store doesn't have it in stock, you can order it at 800-348-4372 or [email protected].

Medicinal mushrooms boost your immunity, allowing your body to fight off a cold before it starts. I used Usnea to strengthen my lungs. Then I took medicinal mushrooms to keep me well. They have worked for me 100 percent of the time.

Choose a formula that contains the whole mushroom, not one fraction that's been separated out. When you use the whole mushroom, you're taking a food containing active nutrients, precursors, and co-factors. I prefer formulas with several medicinal mushrooms since each one has a slightly different action. MycoPhyto Complex, a formula of six mushrooms grown on immune-enhancing herbs, works best for me. I take two to three capsules each day (800-728-2288).

I also like Trimyco-Gen, a combination of three mushrooms from Gourmet Mushrooms, Inc. (800-789-9121). This powder is the least expensive form of good quality medicinal mushrooms I've found.

In her final year, my mother struggled for breath and was hooked up to an oxygen tank too heavy to pull around. Worse, she was uncomfortable and frightened. The real tragedy is that she never pushed herself to exercise consistently. And like many seniors, there were many days when her diet contained little or no fruits or vegetables.

As much as I'd rather read than exercise, I'm on a regular vigorous exercise program that has become part of my daily schedule. I buy bags of pre-washed salad greens for days when I don't feel like cooking vegetables. And every night my snack is a piece of fruit rather than the corn chips, cookies, or ice cream I used to eat. I'm not willing to fight for my next breath if I can avoid it. And I believe that you and I both can.

If you have COPD, or think you may be heading for it, do everything that's necessary. Be sure you're getting plenty of antioxidants, exercising regularly, and supporting your immune system. One or two out of three may not be enough.

Garvey, C., RN, MPA. "Pulmonary rehabilitation for the elderly client," Topics in Advanced Practice Nursing eJournal, 1(2), 2001.

Romieu, I., Trenga, Ca. "Diet and obstructive lung diseases," Epidemiol Rev, 2001;23(2).

Schachter, Neil, MD. Life and Breath, Broadway Books, 2003.

Three Myths the Makers of Low Carb Sweets Don't Want You to Know

No, you haven't died and gone to heaven.

Yes, it's too good to be true.

Low-carb foods are suddenly pouring into supermarkets and health food stores tempting you at every step. All at once it looks like there are brownies, cookies, protein bars, ice cream, shakes, and other foods with low net carbs you can eat safely in almost any quantity. But before you rush out to buy them — or re-stock your pantry — there are some things you should know about the sweeteners in these foods that could change your mind.

Low-carb sweets contain higher amounts of sugar alcohols than other sweeteners. Sugar alcohols originate from plants such as fruits and berries, so they seem safe and natural. You've heard some of their names before: mannitol, sorbitol, and xylitol are the most common ones. But chances are you don't know much about them. Let me tell you the truth the food manufacturers don't want you to know.

Myth #1: The calories don't count

The carbohydrates from sugar alcohols turn into glucose more slowly than sugar and don't affect blood sugar levels in the same way. So manufacturers subtract the sugar alcohols from the total grams of carbohydrates. The sugars that are left are called "net carbs." The idea is to give the impression that these low-carb foods are lower in calories because the grams of sugar alcohols "don't count."

Rubbish!

These carbs do count, all right. And the American Diabetes Association agrees with me. They raise blood glucose levels — a danger to diabetics — and have a significant amount of calories. Every gram of sugar — refined, unrefined, or sugar alcohol — is four calories. Your weight is affected by the amount of calories you eat and the amount of energy you expend. Read labels and compare the calories in low-carb vs. regular foods. They're often either close or the same.

Don't be fooled. A product may say "Sugar-Free" and be high in sugar alcohols. Technically, sugar alcohols aren't sugar. Sneaky, isn't it?

Myth #2: They taste just like sugar

I sent for samples of some low-carb protein bars that were advertised as "Rated #1 in Taste!" They didn't impress me in the least. They tasted dry, sweet, and cool. Although they were chocolate, they had very little chocolate flavor. Just a cool, sweet, mealy feeling in my mouth.

When I compared this low-carb bar with a Luna bar, there was little difference in total carbohydrates and calories. But there was a huge difference in taste. The Luna bar tasted much better with strong flavors and more moisture. Other low-carb protein bars and cookies I tasted were dry and mealy, as well. I was confused about why until I struck up a conversation at my gym with a local baker.

She had been using xylitol in some baked goods. "When I add xylitol crystals to my brownie batter, it causes the melted butter to get stiff quickly. The batter is very cold when I touch it, and the brownies taste much drier than those made with sugar, even though they have a lot of butter. It's weird," she said.

Sugar alcohols tend to dry out low-carb products that are not naturally moist.

You can tell whether or not a protein bar is high in sugar alcohols without even reading the label. Pick one up. If the package feels cold to the touch, chances are the bar is high in sugar alcohols. Although sugar alcohols are alcohols derived from sugar molecules, they taste artificial to me. For the extra five grams of carb between a low-carb bar and a Luna bar — just 20 calories — I'll have a Luna bar, thank you.

Myth #3: There are no side effects

Remember the potato chips that contained a fat blocker that caused loose stools? Well, sugar alcohols have the same effect. If you eat enough of them, you could become bloated, gassy, and have diarrhea.

Mannitol is the most likely form of sugar alcohol to cause bloating and diarrhea because it remains in the intestines for a long time. However, sorbitol and xylitol can also cause these side effects. Taking 30-50 grams of sorbitol or xylitol, or 20 grams of mannitol, commonly causes a laxative effect. This may seem like a lot, but if you binge on sweets it translates to two or three low-carb bars. And you could have side effects with lower amounts.

One protein bar I ate had 17 grams of sugar alcohols. It caused gas and bloating for hours. Like many products, the label didn't indicate which sugar alcohols it contained.

Sugar alcohols derived from sugar remain in the intestines longer than other sugars, so they're most likely feeding bad bacteria. Could eating a lot of foods high in sugar alcohols feed Candida? We don't know. Why take the risk?

A final word of caution

We really don't know what effect eating large quantities of sugar alcohols over a long period of time will have on our health. Walter Willett, professor of epidemiology and nutrition at Harvard University cautions that, "There haven't been adequate studies of sugar alcohols or glycerin when they're consumed in the large amounts contained in the new low-carb processed foods." The amount of sugar alcohols in a bowl of blueberries or an ear of corn is negligible compared with the amount in a single serving of a low-carb dessert.

Dr. Willet notes that researchers have found a slight increased risk for colon cancer in people who ate a lot of prunes. Prunes are naturally high in sorbitol, which may be why they act as a laxative. It's possible that the sorbitol in prunes is contributing to increased colon cancer.

Be smart. If you're going to eat any foods with sugar alcohols, eat them only occasionally and in small portions until we know more about their safety.

Walter Willet, Harvard University, personal communication. Yale-New Haven Nutrition Advisor, www.ynhh.org/online/nutrition/advisor

Nutrition Detective

Do You Have a Genetic Tendency for Candida? You Can Find Out

I mentioned in the February issue that some women have a genetic predisposition for getting Candida. These women need to work harder to reduce their Candida overgrowth than others. They need to be stricter with their diet and supplementation program than other women. Are you one of them? Now you can find out.

Dr. Steven Witkin, professor of immunology at New York Presbyterian Hospital, originally told me about this genetic anomaly. He contacted me because he wants you to know about a simple test that's now available. It's designed to find a particular genetic abnormality that produces an anti-Candida protein. If you have this protein, called mannose-binding lectin, you have a genetic predisposition for Candida. The test is simple. You simply brush the inside of your cheek with the cotton swab that's provided in the kit and mail it in.

The test costs $150 and you don't need a doctor to order it. However, all results are sent to doctors, so let yours know to expect this if you decide on your own to be tested. For more information, you or your doctor can contact Dr. Witkin's team at (212-746-3165) or by sending an e-mail to
[email protected].

Ask Dr. Nan

Q: I read your book on Modified Citrus Pectin (MCP) and found it very informative and easy to read despite its complex nature. I have metastatic breast cancer. Can I take MCP while I'm on chemotherapy (I get it every six weeks), and with supplements like CoQ10? Is MCP like a fiber that could "flush out" my supplements and render them useless? — S.V., e-mail

A: I'm glad you found my book on MCP to be both useful and readable. Your questions are not only good ones, but important ones to ask. MCP contains a lot of fiber, but it won't wash out your supplements.

However, the harsh chemicals used in chemotherapy are hard on your digestion. If you take MCP during your chemo sessions, you might impair your digestion even further. I spoke with Dr. Isaac Eliaz, the doctor who brought MCP to this country in his product PectaSol (800-308-5518). Here's how you can continue with your chemo and take MCP as well.

Begin by taking five grams of PectaSol once a day beginning the week after your chemo treatments. The next week, take five grams twice a day. On your third week off of chemo, you can take the full dosage of five grams, three times a day. Continue with this amount until you resume chemo. Stop during your week on chemo and resume the schedule the week after your treatment.

If possible, take MCP away from your supplements and medications, even if it's by an hour or so.

Q: I have heard that if you take both Tylenol and N-acetyl cysteine (NAC), you should take three times the dose of vitamin C with it. Is this true? And if it is, how much is three times the dose? — S.S., e-mail

A: Any product that consists of acetaminophen, like Tylenol, can cause liver damage if you take too much of it. NAC is one nutrient that is used in hospital emergency rooms to treat this type of liver damage. But leave this method to doctors. They use both oral and intravenous NAC and know what they're doing.

When you take three grams of vitamin C along with Tylenol, the acetaminophen stays in your body longer than usual. This means that you could, theoretically, take less Tylenol and lower your risk of liver damage. So if you take Tylenol daily, you may want to talk with your doctor about whether or not you can, and should, take more vitamin C and less acetaminophen. Another possibility would be to talk with your doctor about other ways to reduce your pain. Just because it's available as an over-the-counter drug doesn't mean that taking a lot of acetaminophen is safe.

Lininger, Jr., Schuyler W., DC, editor-in-chief, A-Z Guide to Drug-Herb-Vitamin Interactions, Prima Publishing, 1999.

Q: I wear a hearing aid. Is there a vitamin or something else that could help my hearing loss? – D.C., Marion, MA

A: I wish there were. So do some of my close friends who also wear hearing aids. But I haven't heard of any nutritional solution. There was one nutritional formula specifically marketed for hearing, but it was taken off the market. Wonder why? There was nothing in this formula I could see that would affect hearing.

There are some studies, both pro and con, that suggest ginkgo biloba extract can relieve tinnitus (ringing in the ear). But no studies or other references on nutrition and hearing loss. Sorry.