The Importance of Iodine to Your Health

Perhaps you've heard about iodine too many times and how iodine deficiency can cause health concerns such as goitre and hypothyroidism (a condition where the thyroid gland does not produce sufficient thyroid hormones). However, not everyone widely understands the role that iodine plays in human health, which could be a factor why the incidence of iodine deficiency disorder is continuously on the rise.

How Does Iodine Help Your Body?

Our thyroid gland absorbs iodine from our blood to produce two types of thyroid hormones, namely triiodothyronine (T₃) and thyroxine (T₄). These hormones are essential to the function of our cells and vital organs, and in regulating the rate of energy our bodies use when at rest. Moreover, T₃ and T₄ help in the brain development, especially in babies and growing children.

Since iodine is an important component in the production of the thyroid hormones, low levels of iodine can result in intellectual and developmental disabilities. Additionally, because of its antiseptic properties, the presence of iodine in our bloodstream also helps filter germs entering our system.

Symptoms of Iodine Deficiency

People who are not getting the adequate amount of iodine for their age may experience symptoms of deficiency, which commonly include:

·         Goitre or the enlargement of the thyroid gland

·         Stunted physical or mental growth (cretinism)

·         Anaemia or decreased amount of red blood cells

·         Increase in cholesterol levels

·         Depressed mood

·         Weight gain

·         Development of problems with the hair, skin and nails

·         Swelling of the face and hands

·         Fatigue

·         Changes in the menstrual cycle

Many of these resemble the symptoms of other health conditions, which is why it is necessary to talk to your healthcare provider for a proper diagnosis and to learn about the appropriate intervention.

Am I Getting Enough Iodine?

Inadequate dietary intake of iodine is highest in inland regions that do not have direct access to marine foods. Nonetheless, anyone who is not consuming enough of this food group, including vegetarians, is at high risk for iodine deficiency.

With iodine deficiency disorders affecting about 2 billion individuals, Dietary Reference Intakes has been established. You should use this guideline to make sure that you and your family are meeting the daily requirements.

Dietary Reference Intakes and Tolerable Upper Intakes for Iodine

Age	Dietary Intake	Tolerable Upper Intake Level
0-6 months	110 mcg/d	-
6-12 months	130 mcg/d	-
1-3 years	90 mcg/d	200 mcg/d
4-8 years	90 mcg/d	300 mcg/d
9-13 years	120 mcg/d	600 mcg/d
14-18 years	150 mcg/d	900 mcg/d
19 years and older	150 mcg/d	1,100 mcg/d
Pregnant women	220 mcg/d	900 mcg/d (14-18 years) 1,100 mcg/d (19-50 years)
Lactating women	290 mcg/d	900 mcg/d (14-18 years) 1,100 mcg/d (19-50 years)

Source: www.nih.gov

Milk Supply: What Lactating Mothers Should Know

Nursing your child is one of the most special moments as a mother. Not only does this allow you to provide for your baby's nutritional needs, it is also the perfect time to bond with your little one and make him feel cared for. The frequency of nursing varies from child to child, which is why some mothers end up thinking that they may possibly lack milk when their child does not nurse as often.

This is not usually the case, though. While the feeding frequency may have something to do with your milk supply, the frequency of your child's demand for milk may be completely unrelated to the amount of milk produced. It is important to understand that babies have their own bodily processes that affect their needs, and that you should pay attention to your baby's behaviours and the changes they are undergoing.

Do You Think You Lack Milk Supply?

Before concluding that you indeed have inadequate milk supply, first consider whether your child's behaviour is just part of a normal pattern exhibited by breastfed babies. Here are some things you may find interesting about breastfeeding:

• The mother's milk is a lot easier to digest than formula milk, so it is normal that a breastfed baby will ask to be fed more often. It is not surprising at all that within a day, you may be nursing your child over 12 times.
• There will be periods, mostly during the infant years, when your baby will want to be nursed more often.  These developmental stages are called growth spurts, which may last for a few days to a few weeks. You may notice around this time that your baby has grown physically.
• In some evenings, your baby may cluster feed or have shorter intervals between feeds. This is common when the baby's body is preparing for a longer sleep at night and not really a signal that you are not providing him enough milk.
• Almost every baby goes through the fussy time, so you can expect that at some point, you will have to deal with them suddenly stopping and crying in the middle of a feed, then continuing with the feed again. This cycle can go on for a certain time, but you don't necessarily have to be alarmed when this happens. If it's just their fussy time, it will eventually go away.
• If your baby is getting enough milk, there should be at least 6 wet nappies or 5 wet disposable diapers during a 24-hour period.

The Proper Stimulation

During pregnancy, the mother's body prepares for the coming of the baby. By the time the child arrives, milk production has already begun, ready for the nursing needs. Unless the mother has encountered developmental problems, the amount of milk produced by the body basically depends on the child's needs (demands). This means that the body will produce milk as long as necessary and that the amount of milk produced is influenced by stimulation.

So, in other words, if your child feeds more, it will tell your body to keep producing more milk to meet the demands of the baby. To help you with the proper stimulation, here are things you can do:

• Make sure that your baby is properly positioned to allow for efficient milk let down. You can try various nursing positions, and find out which one is most comfortable for you and your baby, where the milk is transferred efficiently and that you don't feel pain during the feed.
• Allow the baby to decide how long he wants to feed and avoid scheduling as much as possible. Simply put, when the baby is hungry, he will ask for food and when he is full, he will stop eating. This is the most significant indicator of how much milk your body should produce, so it's best to let things work naturally.
• Switch between breasts during the feeding session. Some mothers think this is not a good idea as you might be stopping the child from feeding, but the technique here is to know when to switch. When offering one side, you will notice that the sucking will slow down at some point – this is the best time to switch to the other side. You can do this twice, and then you can allow your baby to feed as much as he wants. Remember, only switch sides when the sucking slows down and not when they are feeding vigorously.
• Try using a pump for stimulation. Some moms store the milk for future use, while others only use this technique for increasing milk supply and avoid feeding from bottles all together.
• Pick healthy food.  Although this isn't directly related to stimulation, eating healthy food and getting sufficient fluid can help with your milk supply. It also ensures that you are getting enough nutrients for your own body. But of course, taking care of yourself should not only come after giving birth, but also during pregnancy.

Talking to Your Doctor

If proper stimulation does not help in improving your milk supply, then consider discussing your concerns with your doctor. Experts can check the weight of your baby and see whether he is getting adequate milk or not. Your physician will give you recommendations according to your specific requirements, and may prescribe medications that can help with increasing your milk supply.

You may also consider consulting your doctor about galactagogue, a substance that helps stimulate the flow of milk supply. Some natural sources include fenugreek and oatmeal which many mothers claim to have improved their milk supply. While these are generally safe for use, you should do your own research before deciding what will work best for you or you may talk to your doctor about it.