As we are aware, thyroid hormones affect the metabolic processes of the body. Hypothyroidism is a condition in which the thyroid gland does not produce enough thyroid hormone. Women are affected by hypothyroidism more than men, especially as they age. Low thyroid hormone levels decrease metabolism (how energy is used), and increase the risk of other health issues such as heart disease and problems of pregnancy
SYMPTOMS OF HYPOTHYROIDISM
∙ General tiredness, Excessive need of sleep
∙ Increased awareness of the cold, the skin may become dry and thick and feels cold
∙ The hair may begin to thin out and become dry and coarse
∙ Flaking, splitting nails, the voice may become hoarse or croaky
∙ Elevated cholesterol levels
∙ Muscle weakness, cramps and aches; difficulty climbing stairs, Sore muscles
∙ Pins and needles in the fingers and hands
∙ Fertility problems – failure to conceive, miscarriage
∙ Unexplained weight gain, Puffy face and bags under the eyes, change in facial appearance
∙ Low mood, depression, Memory problems and lack of concentration
∙ Slow heart beat and slightly raised blood pressure, Anemia
FOODS TO AVOID
Isothiocyanates are primarily found in cruciferous vegetables, such as cabbage, Brussels sprouts, broccoli, cauliflower, mustard greens, kale, turnips and collards. They appear to block the enzyme responsible for adding iodine during the production of thyroid hormones, and they may also disrupt signaling across the thyroid’s cell membranes. However they should be avoided in the raw form .Cooking reduces the goitrogenic property so these vegetables can be consumed in cooked form
Refined foods should be avoided (white bread, pasta, white rice, fizzy drinks, sugary drinks, coffee, jams, crisps, cakes etc).
∙Avoid caffeine which stimulates the release of adrenaline, which can negatively affect the thyroid.
ü Cooking processes such as washing, soaking and boiling neutralizes the goitrogens present in foods such as cruciferous vegetables and soy.
ü Eating soy or goitrogenic food is not a problem as long as those are balanced with an adequate amount of iodine.
ü Take your thyroid medication at the same time every day. It is recommended to be taken on an empty stomach. Drink a large glass of water when taking your medication.
ü Keep a minimum gap of 40 minutes between the thyroid medication and your meals.
ü Do not take any thyroid medications within one to two hours of taking calcium, caffeine, or iron. Do not take your thyroid meds with your morning coffee (caffeine) nor with a big glass of milk (calcium). Never take your medication with vitamins-especially with a multivitamin, which would most likely have calcium and iron in it.
ü Keep six to 12 hours of gap between thyroid medication and calcium supplement or calcium rich foods.
ü Avoid taking walnut/iron supplements and thyroid medication at the same time. It is preferable to take the supplements and walnuts in the second half of the day.
ü Avoid grapefruit as well. Grapefruit can slow down metabolism of a wide variety of drugs by the liver.
ü Store your thyroid medications in temperature-safe locations. Leaving a bottle of medication in a hot or cold car, for instance, could neutralize some of the drug. Keep medication with you while traveling, so that lost luggage won't have a negative effect on your health
Include these Foods to Boost Thyroid Activity
Selenium is essential for healthy thyroid function. It is needed for enzymes which help control thyroid hormone synthesis and metabolism; convert thyroxine (T4) into the more accessible form of thyroid hormone, triiodothyronine (T3) and maintain the correct amount of thyroid hormones in the blood and tissues, including the liver, kidneys, and thyroid gland, as well as the brain. Selenium-containing enzymes also function in a protective “detox” capacity, preserving thyroid gland integrity when we’re under stress of all kinds. Selenium also works to help the body more efficiently recycle its iodine stores, which can become an important concern as we grow older.
Sources: Egg yolk, nuts, whole grains (e.g. brown rice, whole-wheat), mushrooms, garlic, red grapes, sesame seeds (til), brazil nuts
Zinc, copper and iron
Both hypothyroidism and hyperthyroidism can result in zinc deficiency. When zinc is low in the body, thyroid-stimulating hormone (TSH), T4, and T3 can, in turn, become low in the body. In some cases supplementing with zinc can reverse hypothyroidism. Copper is needed to produce TSH and T4, so when copper is low in the diet, the rate of T4 production will fail. T4 keeps the body’s cholesterol synthesis on track and it may be that copper deficiency makes people with hypothyroidism more prone to developing high cholesterol and heart problems.
Copper: mushrooms, tomato, pineapples, prunes, avocados, pears, strawberries, quinoa, fennel, olives, nuts, pulses (lentils, peas, beans), peanuts, cashew nuts, sesame seeds, sunflower seeds, flaxseeds
Iodine: Main source : iodized salt. Secondary sources: strawberries, mushrooms, spinach (cooked), sesame seeds, garlic, asparagus, whole grains
Iron : Rice flakes, Puffed rice (Kurmura), Bajra, Red chana, Dry Peas, Soyabean, Rajmah,Suva, methi, Chowli, Pudina, Gingelly Seeds (Til), Watermelon, Pomegranate, Raisins, Dates
Zinc: Pulses (lentils, peas, beans), tofu, whole grains (e.g. brown rice, brown bread etc), green leafy veg (cooked), Nuts & seeds (esp. pumpkin and sesame), basil, thyme
L- Tyrosine: Whole grains (e.g. whole meal bread, oats, rye, brown rice), avocados, bananas, pulses, nuts (e.g. Almonds), sesame seeds, pumpkin seeds
Manganese : Cloves, cinnamon, Romaine lettuce, spinach (cooked), pineapple, turmeric, black pepper, raspberries, Oregano, basil, strawberries, oats, whole wheat, green beans, rye, cumin seeds, Flaxseeds, cayenne peppers, nuts (e.g. pecans, almonds, Brazil nuts), barley, buckwheat, chick peas, Asparagus, celery
Omega -3 : Flaxseed oil (1tsp-1tbsp daily), ground flaxseeds, hempseed oil, walnuts, chia seeds
Beta Carotene: carrots, sweet potatoes, red/yellow peppers, tomatoes, dark green leafy veg (cooked), pumpkins, asparagus, Romaine lettuce, cantaloupe melons, mangoes, apricots
B-complex Vitamins : Almonds, brewer’s yeast, whole grains ( oats, rye, brown rice), bean sprouts, broad beans, garlic, celery, bananas, avocados, mushrooms, wheat germ, currants, peanuts, peas, sweet potatoes, asparagus
Vitamin C : Amla, Kiwi fruit, strawberries, oranges, lemons, limes, papayas, kiwis, grapefruit, papaya, parsley, peppermint.
Vitamin E : Vegetable oils, wheat germ, whole grains, tomatoes, nuts (esp. almonds), sunflower and other seeds, avocados, asparagus, spinach, apples, carrots, celery, parsley, kale, kiwis, blueberries.