Thyroid disease affects one out of every ten Indian adults, with more than 42 million people in India suffering from the condition. The thyroid is a little, butterfly-shaped gland in the front of our neck that produces a hormone that affects every cell, tissue, and organ in our body, thus it's important for the body to function properly.
The thyroid gland regulates our energy levels and moods by affecting cell repair and metabolism. Hypothyroidism patients without these hormones face a slew of potentially dangerous symptoms and complications.
- Mood changes
- Weight gain
- Thinning of hair
- Muscle weakness
- Puffy face
- Dry skin
- Increased LDL
- Joint pain
ROOT CAUSES OF HYPOTHYROIDISM
Your immune system is overworked, causing chronic inflammation.
Radiation therapy for head and neck malignancies might harm your thyroid gland and cause hypothyroidism.
Too little iodine can cause hypothyroidism, while too much iodine can exacerbate hypothyroidism in those who already have it.
Low stomach acid
Has an impact on digestion and, as a result, gut health.
Affects digestion and nutritional absorption, resulting in food intolerances and deficiencies, which affect thyroid function.
Affects the conversion of T4 to T3 thyroid hormones. The liver is responsible for over 60% of this conversion. T3 is the most active form of thyroid hormone that your body requires.
Stops T4 to T3 conversion, resulting in low T3 levels.
Diet during hypothyroidism
Because an underactive thyroid affects metabolism, digestion, and growth. As a result, the diet should be adjusted properly, with a drop in calories to stimulate oxidative processes in the body. Patients should choose diets high in plant fiber since it slows stomach emptying, provides a feeling of fullness at a low energy cost, and aids bowel movement.
Proteins should be included in the diet in sufficient amounts because they help to enhance metabolic rate.
Consumption of the important vitamins and minerals.
People with hypothyroidism should include coconut oil as one of the main nutrients in their diet. It has antioxidant effects and contains medium-chain fatty acids. The body is saturated with alpha-lipoic acid (ALA) from sprouted flax and chia seeds, which regulates thyroid function.
Correct your nutritional deficiencies
Certain vitamins and minerals are essential for the healthy functioning of the thyroid gland, and we sometimes consume them, but they are not absorbed, resulting in insufficiency. Poor diet and lifestyle, leaky gut, chronic inflammation, low stomach acid, and a lack of digestive enzymes can all cause nutritional deficiencies.
Check for Selenium, Zinc, Iron, Magnesium, Vitamin D, and Vitamin B.
Consume an anti-inflammatory diet
Antioxidant-rich foods, such as nuts, green vegetables, and fruits, should be included.
Put sleep first
Maintain a regular sleep schedule and a healthy circadian rhythm. At night, stay away from blue light and electronic devices.
Improve the health of your gut and liver
The thyroid gland's T4 hormone is mostly transformed to T3 (the body's useable form) in the liver and stomach. The immune system and thyroid function better when gut bacteria are healthy.
Increase your metabolism by staying active all day.
Reduce stress by engaging in stress-reduction activities such as journaling, meditation, and deep breathing.
Stay away from foods with a high glycemic index.
Foods with a high glycemic index, such as refined flour, bread, corn, muffins, and cakes, cause weight gain.
Some goitrogens, but not all
Goitrogens are chemicals that disrupt thyroid gland function by blocking enzymes that allow the thyroid to utilise iodine. To compensate for the shortage, the thyroid gland produces additional cells, resulting in thyroid gland hypertrophy. However, goitrogen-rich meals should not be completely avoided because they include other critical elements for good health.
Stay away from hazardous items
Avoid home, cosmetics, and toiletry products that contain hormone-disrupting chemicals. Parabens, fluoride, chlorine, and phthalates should all be avoided.
Sample diet plan
- Early morning – Wheatgrass / Seaweed powder / Spirulina + 5 almonds + 2 wanuts
- Breakfast - 2 Eggs + 2 Bread slice / Moong daal cheela + green chutney + curd / Besan oats cheela 2 with Greenchutney + curd / Stuffed paneer roti 2 + curd
- Mid-morning – Buttermilk + Seasonal fruit
- Lunch – Salad (steamed / sautéed ) + 1 bowl daal / chicken / egg + 2 chappati / 1 chappati + ½ katori rice
- Evening – Sattu drink + Makhana chat
- Dinner – Salad + 1 bowl green vegetable + Daliya / Oats / 2 chappati
- Post dinner – 1 tsp Flaxseed powder
By: Dietitian Shivani Kandwal, Nutritionist, Diabetes Educator, Founder of Nutrivibes
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