It is not uncommon to see people with thyroid issues resigning to lifelong medication, clueless of what they should do beyond, including iodised salts and avoiding cruciferous vegetables in their diet. In healing thyroid, one has to look beyond this.
The first step is to take a close look at the food, exercise, sleep habits and stress coping mechanisms. Nutrition includes not just what we eat to nourish the thyroid, but how mindfully we prepare food, which includes the food source, cooking method and our entire connection with the food itself. And so is exercise which is not restricted to gym and yoga routines, but how much we move for the rest of the day as well. Another key determinant to happy healthy thyroid is health of the gut or the intestinal tract. Beyond this, it is worth paying attention to the everyday products that we use for skin and hair care, home cleaning, cooking and storing foods - whether they are toxic free and pose any threat to the endocrine system, including thyroid.
Plugging in the nutritional gaps
When bad bacteria outnumber the beneficial ones in the gut, they can affect the conversion of inactive thyroid hormone into active form. The multiplication of bad bacteria inflames the gut, loosens the tight lining of the small intestine, leading to leaky gut, eventually ending up with autoimmune disorders like Hashimoto's.
Natural Probiotics nourish the gut
If fermented cruciferous veggies like Sauerkraut and Kimchi are to be avoided for thyroid issues, you can still include a variety of fermented vegetables like pickled cucumber, carrots, olives, beet kavass, coconut water and diary-based probiotics such as yoghurt, aged soft cheese and milk kefir.
Having probiotics, without cutting off processed foods can only breed harmful bacteria. Probiotics work effectively only in combination with prebiotics, which includes all fibrous foods such as fruits, green veggies, sweet potatoes, flax seeds and chia seeds, that feed the good bacteria.
Low fat or no fat?
Healthy fats are required for the production of all hormones, including thyroid. Hence a low fat or fat free-diet may not be the best to opt for fear of weight gain.
Omega-3 fats are in flax and chia seeds, walnuts, olive oil, sesame seeds, avocadoes, salmon and mackerel and fish oil supplements.
Healthy saturated fats include clarified butter and butter from grass fed cows raised in open pastures and virgin coconut oil, liver organ and grass-fed meat.
Gluten free or not?
Many with thyroid problems suspect gluten as the culprit and eliminate gluten containing grains, most commonly wheat. But if the bread is prepared from fermented dough, the bacteria will pre-digest the gluten, making it easier for us to digest. Hence before going off wheat, which in case has been your staple food, try products made from fermented wheat dough and see how your body responds.
Cooked cruciferous veggies in moderation
Cruciferous veggies have goitrogens that inhibit the uptake of iodine by thyroid gland. But steaming and cooking thoroughly reduce the goitrogens in broccoli, cauliflower, cabbage, Brussels sprouts, radish, and turnips.
Are green smoothies thyroid friendly?
Convenient, quick and power packed meals they are, but gulping down green smoothies everyday with green powders, raw kale and spinach, may not go well with digestion, besides the goitrogenic effect. Food has to be chewed and masticated well with saliva. This is important for healthy gut flora.
Does soy play a spoilsport?
Soy can be taken in fermented form-miso, tempeh, soy sauce, tamari and natto. But what can be tricky are the soy ingredients in energy bars, snack bars, protein powders and healthy breakfast
Cereals, disguised as isolated soy protein, textured and hydrolyzed vegetable protein, lecithin, bouillon, MSG, and plant protein that can impact the thyroid.
Iodine rich foods-beyond iodised salts
Iodine rich foods include bananas, potatoes, navy beans, dairy products such as cheese and yoghurt, prunes, cranberries and strawberries. Sea Vegetables such as sea weed, Kelp, Arame, Hiziki, Kombu, and Wakame and fish and shrimp, are also included in the list.
Next to iodine, the most important trace mineral is Selenium to activate thyroid. Sources include Brazil nuts, spinach, egg, sardine, tuna, and grass-feed beef.
Cooking technique
With Hashimoto's or Graves, digestive system would have been compromised. So go for easily digestible foods that are steamed and cooked, rather than grilled or greasy or deep fried foods.
Stress response
Constant stress leads to excess production of Cortical and lowers the secretion of Thyroid stimulating hormone. So apply a brake now and then and identify ways to relax yourself with yoga, meditation, music or creative pursuits of your choice.
Address the underlying cause of stress through getting organised and prioritising, right interventions and behavioural shifts.
Follow a strategy for quality sleep
Poor sleep habits can give way to sugar cravings and bingeing and get Pancreas to produce more insulin, eventually leading to insulin resistance. This can impair the functioning of the thyroid, triggering weight gain and metabolic disorders.
Personal sleep strategy could be shutting off from all electronic devices at least two hours before sleep, having dinner close to 7pm or an early supper. Late night heavy dinners trigger the release of hormones like insulin, when your body has to be in a resting phase.
If you are in the habit of drinking coffee late in the evenings, go for a de-caffeinated one since caffeine can block the sleep hormone Melatonin.
Foods which are rich in melatonin molecule are walnuts, tomatoes, peanuts, rice, barley grains, rolled oats, asparagus, flax seeds, mint, and pomegranate. Get enough sunlight to stimulate melatonin.
Move more
People with hypothyroidism benefit from brisk walking, jogging and other cardio work-outs. Yoga has postures that stimulate an underactive thyroid gland and calm down an overactive one.
But have your own strategy to get moving periodically rather than sitting for long hours -take a flight of stairs, walk with lunges, do a few squats and crunches and opt for standing desk at work.
Go green in a phased manner
It could be with your shampoos, cosmetics, perfumes, home cleaners, hand washing soap, dishwashing liquid, cooking utensils, air fresheners, and insect repellents. All these have halogens and other metals, which the thyroid gland has a great affinity for and interfere with Thyroid.
- Swap your non-stick pan for a steel pan or cast iron cookware.
- Replace plastic water dispensers with reverse osmosis water filters.
- Do away with plastics- whether it is for storing food, carrying water.
- Try to have organic food produce.
- Choose shampoos and cosmetics without parabens.
- Get aluminium-free deodorant sticks since increased exposure to aluminium, has implication on hormone balance.
- Switch over from synthetic fragrances to pure essential oils or homemade perfumes and from commercial air fresheners to natural room diffusers and air purifying indoor plants.
- Use natural home cleaning agents like vinegar and baking soda
Priya Arjun is a certified holistic wellness coach
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