Hypothyroidism
How much do you know about the thyroid?
According to the Cleveland Clinic:
The thyroid gland is a small organ that’s located in the front of the neck, wrapped around the windpipe (trachea). It’s shaped like a butterfly, smaller in the middle with two wide wings that extend around the side of your throat. The thyroid is a gland. You have glands throughout your body, where they create and release substances that help your body do a specific thing. Your thyroid makes hormones that help control your metabolism. Metabolism is a process where the food you take into your body is transformed into energy.
Your thyroid typically makes hormones that keep your body functioning normally. Hypothyroidism is when your thyroid makes too little thyroid hormone. When you have too little thyroid hormone in your body, it can make you feel tired, you might gain weight and you may even be unable to tolerate cold temperatures.
What causes hypothyroidism?
Autoimmune disease
Radiation therapy
Medications
Congenital disease
Pregnancy
Iodine deficiency
Diabetes
What are the symptoms of hypothyroidism?
Feeling tired
Weight gain
Forgetfulness
Having frequent and heavy periods
Dry and coarse hair
Having a hoarse voice
Intolerance to cold temperatures
Hypothyroidism & Diet
There are certain nutrients, such as iodine, selenium and zinc, that can help with proper thyroid function. Since this condition causes the metabolism to slow down, it is important to have a diet based on vegetables, fruits, and lean meats. These are low in calories and very filling, which may help to prevent weight gain.
Some foods that are great to include in your diet if you are suffering from hypothyroidism include:
Eggs
Lean meat
Fish
Most fruits and vegetables
Gluten-free grains and seeds
Dairy products
There are also certain foods which should be avoided when dealing with hypothyroidism.
These foods include:
Foods including soy - edamame, tofu, and miso
Cruciferous vegetables - Brussels sprouts, cabbage, cauliflower, kale, turnips, and bok choy
Gluten - which is a protein found in foods processed from wheat, barley, rye, and other grains
Fatty and Fried foods - butter, mayonnaise, margarine, fatty cuts of meat, and anything fried/deep fried
Sugary foods - these have very little nutrients and are high in calories, and when combined with hypothyroidsm can lead to weight gain
Processed foods - an under active thyroid can put you at a higher risk of developing high blood pressure, so it is important to avoid foods high in sodium
Excess fibre - try to aim for 25-38 grams per day
Alcohol - suppresses the ability of the body to use thyroid hormone
Exercise
There are plenty of forms of exercise that can be beneficial for those suffering with hypothyroidism. Some forms of exercise that are encouraged are: low or non-impact exercises, strength training, and high-intensity cardio. Make sure to switch things up - don’t be shy to do different types of exercise throughout the week.
Kathy’s Tips
Foods to Avoid:
Tropical fruits
Cold drinks
Salads
Caffeine
Spicy foods
Avoid ginger
Eat more:
Eggs, chicken, oyster, and salmon
Fresh vegetables - especially mushrooms, tomatoes, spinach, cucumber and celery
Fruits like kiwi and apple
Walnuts
Yogurt
Do the following exercises for thyroid health:
If you also have anxiety, please try video 156.
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