Nutrition for thyroid health

Have you thought about your thyroid today?

I hope so because your thyroid is a BIG deal!

Thyroid hormones help your body regulate the metabolism of all your cells. And this is critical for maintaining a healthy body weight and having the energy to live your life.

When you don’t have enough thyroid hormone pumping out, it’s called hypothyroidism. This can result in the slowing down of your metabolism and cause difficulty with weight control. Other symptoms can include fatigue, forgetfulness, dry hair and skin, constipation, muscle cramping, and feeling cold…. Who can relate?

A blood test from your health professional can diagnose an underactive thyroid. But be mindful that your doctor may not look at all thyroid markers, so a more comprehensive thyroid panel will provide more of the complete picture, along with testing of iodine levels. More on that later.

HOW DOES THE THYROID BECOME UNDERACTIVE?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral. Combining that with high levels of goitrogens (food substances that inhibit iodine from getting into the thyroid) can put you at risk for an iodine deficiency. If you live away from the coast, you are at an even higher risk of iodine deficiency because there can be very little iodine in the soil and foods.

(Warning - don't go supplementing yourself with iodine, though. Iodine supplementation can lead to goitre and other thyroid issues if not needed, so a healthcare professional must check your iodine levels before taking any supplements.)

FOODS AND NUTRIENTS FOR YOUR THYROID

Enough iodine from food - Iodine is naturally found in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Iodine is also added (i.e., fortified) to some foods.

PRO TIP: During pregnancy and breastfeeding, iodine requirements increase by up to 60%, so pay attention to eating enough iodine-containing foods.

Enough selenium from food - Some people recommend selenium (another essential mineral) to support the thyroid. Incorporate some selenium-rich foods like Brazil nuts, mushrooms, meat, and fish.

Reduce goitrogens - Goitrogens are plant estrogens that prevent the iodine in your blood from getting into your thyroid, where it's needed to make thyroid hormones. Goitrogens are not that powerful unless overeating or combined with a diet already low in iodine. They are found in "cruciferous" foods such as Brussels sprouts, broccoli, cauliflower, cabbage, and kale. Goitrogens can be deactivated by cooking the foods they're found in. Because these cruciferous vegetables are very nutritious, you may choose to cook them instead of eliminating them.

Enough protein - One of the common symptoms of thyroid issues is the inability to lose weight. If this is the case, one thing you can eat more of is protein. Protein has a "thermogenic effect" because your body has to spend energy metabolising protein; calorie-for-calorie carbs will promote weight gain more than protein.

Gluten-free - Try going gluten-free. There is evidence of a link between under-active thyroid and gluten sensitivity. There may be a "cross-reactivity" where the immune cells sensitised to gluten can attack the thyroid cells by mistake; this is essentially how autoimmunity works and can affect more than just your thyroid. You might request getting tested for celiac disease if you are experiencing thyroid issues.

Lifestyle upgrade - Weight gain and difficulty losing weight are typical regarding thyroid issues. In this case, it’s essential to get enough regular exercise, enough quality sleep, and reduce stress.

Low to Moderate Carbs – Eating a diet lower in carbs can help maintain your weight, but it is essential not to cut out carbs entirely or go too low as too few carbs have been shown to reduce thyroid hormone levels. If you are looking for a good balance of carbs for effective weight loss while supporting your thyroid function, then Metabolic Balance® could be the perfect program for you. It is a whole foods program based on the analysis of your blood test results.

CONCLUSION

If you have concerns about your thyroid, then ask to be tested. That and coeliac disease testing can help confirm your best plan to move forward in good health. (I can always help you with testing).

Foods to support your thyroid include iodine- and selenium-containing foods, cooked cruciferous foods, and gluten-free foods. Don't forget to eat enough protein to help boost your metabolism. Also, consider reducing the amount of raw cruciferous foods you eat.

Supplementing with iodine or selenium should only be done with a health professional’s advice.

And regular exercise, quality sleep, and stress reduction are all part of the holistic approach to supporting your thyroid.

Are you or someone you know concerned about thyroid issues and weight reduction? Book a free call with me to find out how Metabolic Balance® can support your thyroid hormones (and other hormones such as insulin) while helping you finally shed the weight.