July 21, 2017

THYROID ISSUES – A PAIN IN THE NECK

Happy Friday!

The thyroid is a small butterfly-shaped gland located in the front of the neck that produces hormones that influence all of our cells and organs and helps the body to use energy properly. If your gut is out of whack, so is your thyroid. A proper diet and balanced lifestyle are essential ingredients for a healthy gut, healthy thyroid and healthy life.

Do you suffer from thyroid issues or think you may have a problem with your thyroid? If so, read on and trust your gut to lead you onto the right path to health.

hyperthyroidism vs hypothyroidism

If the body produces too much of the thyroid hormone, the metabolism speeds up and the condition is called hyperthyroidism and often associated with Grave’s Disease; too little, the metabolism slows down and the condition is referred to as hypothyroidism and often linked to Hashimoto’s Disease. Some hyperthyroid symptoms include unexplained weight loss, feeling anxious and shaky, feeling more hot than usual and hair thinning or hair loss. Some hypothyroid conditions include feeling tired, unexplained weight gain, sensitivity to cold, brittle nails and hair loss. Both thyroid conditions are considered auto-immune diseases. For these conditions, gut health is of the utmost importance. Check out 19 Signs Your Thyroid Isn’t Working Right from health.com if you think your thyroid is out of sync but have yet to be diagnosed.

is a plant-based diet possible for people with thyroid issues

A friend recently asked me if a vegetarian diet is healthy for people with hypothyroidism, a condition she has. Her nutritionist had suggested she consume meat and meat products a couple of times a day to increase her energy levels but she prefers to be a vegetarian. I was intrigued by this. Why would meat be a food recommended to boost energy levels? We have all heard of carb-loading before running a marathon, but meat-loading? Hmmmmm…..

I got clicking online and found a great amount of research advocating a plant-based diet as a healthy/energy-filled option for people with thyroid issues. Ultimately, a clean/minimally-processed, pesticide-free, mostly organic diet consisting of fruits, vegetables, nuts and seeds is recommended for thyroid conditions. If you have low energy associated with hypothyroidism, consider making some dietary changes and keep a food journal. You may find that lack of meat is not the reason for low energy but rather, your body needs something else like more vitamin B12. Feelings of fatigue may also be caused by a sensitivity to gluten. It will likely take some trial and error to find the right balance for you but I do not think you should accept that more meat in a diet is the answer. Just think, the Mexican Tarahumara, an indigenous tribe of super athletes, credit their energy to Chia Seeds and corn!
meat for thyroid issues? – glutamine

Meat contains glutamine, an amino acid essential for gut health and therefore, helpful for the thyroid. However, there are other non-animal sources for glutamine. In addition to beef, poultry, eggs and pork, glutamine is also found in corn, dried lentils, barley, peas, beans and peanuts to name a few foods. Need some inspiration to incorporate more of these foods into your life? Try these recipes – black bean dip; lentils; and the ultimate tuna-ish sandwich.

Soy as a source of glutamine
Soy can be a wonderfully healing food and happens to also be a source of glutamine. If  you choose to eat soy whether or not you have thyroid issues, it should be in sprouted and organic form. Non-organic soy is -simply put – crap. Dr. Andrew Weil has this to say about soy in relation to thyroid conditions, “excess consumption of soy may affect thyroid function, but this is probably a concern only in those already taking Synthroid or other thyroid replacement medication. If you consume soy on a regular basis, you may require a slightly increased dosage of replacement therapy. You should also know that if you eat soy foods at the same time that you take thyroid hormone, they may interfere with its absorption. To be safe, do not eat soy within three hours of taking your medication.” I hope you decide to include some good quality soy in your life, which is also good food for menopause symptoms. Visit this post What do Soy, Menopause and Okinawans have in Common? to find out more about the soy/menopause connection.
cruciferous vegetables as sources for glutamine

Cabbage is a food containing high amounts of glutamine. There is some controversy about cabbage as it is a goitrous vegetable like broccoli which can interfere with thyroid hormone synthesis. However, the goitrogens are inactivated if cooked, even lightly steamed. Click here for article by Dr. Andrew Weil, “Is broccoli bad for the thyroid”? I also consulted Dr. Joel Fuhrman’s site. He agrees that cruciferous (goitrous) vegetables, when cooked or fermented (as in sauerkraut), are not harmful for those with thyroid issues. If you are not familiar with Dr. Fuhrman, he believes in a Nutritarian diet consisting of high-nutrient GBOMBS (greens, beans, onions, mushrooms, berries, and seeds) to improve gut health, which in turn, improves autoimmune conditions. I find this to be true for nearly every ailment from cardiovascular disease to cancer. As Hippocrates said, “All disease begins in the gut.”

RECOMMENDED FOODS/VITAMINS FOR THYROID CONDITIONS
Iodine – Blue-green algae- spirulina/kelp – just one teaspoon a day should be sufficient. Also use pink sea salt instead of iodized salt. Click here for an article from Dr. Mercola regarding the importance of iodine for thyroid health and also breast health. As far as eating fish for iodine (like sardines and salmon), the fish eat the algae and we eat the fish so it makes more sense to me to go straight to the source. Also, it is the preferred choice for plant-based living.
B vitamins – avocados, greens, sweet potatoes, broccoli, bananas, figs, nuts, seeds, spirulina, coconut, beans, legumes & nutritional yeast. Specifically, vitamin 12 is important for thyroid health and energy. Consider taking a liquid vegan B12 supplement.
Vitamin D3 – 15 minutes in the sun per day. Worried about skin cancer? Click here for SUN 4-1-1. It’s also a good idea to take a liquid form, vegan D3 supplement daily. Dr. Weil recommends 2,000 IU of vitamin D per day.
Selenium – Brazil nuts are a great, plant-based option to get more selenium into your life. A handful of nuts a day is all it takes!
Good fats – coconut oil (PS I only cook at high heat with coconut oil and recommend that to my clients).  See Dr. Mercola’s article, “How to help your thyroid with virgin coconut oil.” Other foods containing good fats include raw coconut meat, cashews, almonds, seeds, walnuts, pecans, avocados, dark chocolate and raw cacao. It is best to avoid animals products high in cholesterol for your fat source as these foods are linked to other health issues like heart disease.

A well-varied diet is important to take care of your thyroid long term. Rotate your greens. As mentioned above, you do not have to give up healthful plant-based food such as soy and goiterous vegetables like broccoli and cabbage, you just need to be aware of the sources, method of cooking and potential interactions with medications.

If you choose to make some dietary changes to improve your thyroid, keep a food journal. If you need help determining which foods are causing a sensitively issue, you can contact me to discuss an elimination diet.

FOODS TO AVOID
As always, no matter what the issue or condition, you should avoid excess caffeine, sugar, alcohol and processed foods. A healthful lifestyle consists of a diet full of simply prepared, organic fruits and veggies. If your plate has a rainbow of colors on it (and you are not eating fruity pebbles) you are doing your body good.
keeping the gut healthy
As mentioned previously, gut health is essential to maintain a healthy thyroid. We covered the foods to include and avoid to help with thyroid issues. Also important for gut health:
  • minimize your use of antibiotics
  • get dirty – we are obsessed with over-sanitation; spend time walking barefoot on the earth and consider gardening to get your hands dirty
  • consider taking a probiotic and/or eating fermented foods to get more of the ‘good’ bugs in you
  • limit your stress level
  • get adequate sleep
RELAXATION & HERBS
Dr. Hyman recommends relaxation and some specific herbs for a healthy thyroid function – “One warning is that if your adrenal glands are burned out from long-term stress, treating the thyroid without supporting the adrenal glands through relaxation and adaptogenic herbs (such as ginseng, rhodiola, or Siberian ginseng) can actually make you feel worse.” For more information, see Dr. Hyman’s article, “A Comprehensive 6-Step Strategy to Heal Your Thyroid.”
EXERCISE 
As with any healthy program, exercise is important. For hypothyroidism, Dr. Weil recommends the yoga pose called the shoulder stand. Click here for more details on the headstand and thyroid health.
I would love to hear from you
Do you have thyroid-related issues and have some healthy tips to add? If so, please comment to this post or drop me a line here. Together we are stronger and knowledge is power!
sources
For this post, I consulted mainly the online sites of Doctors Weil, Fuhrman, Hyman and Mercola, my favorite go-to doctors for more natural solutions to dis-ease. While many traditional doctors do not consider diet and lifestyle when diagnosing and prescribing, the four aforementioned doctors promote a diet rich in fruits and vegetables and a lifestyle with minimal stress for optimal health. Please consult your own doctor before making changes as your health situation is unique and some medications may interact negatively with certain recommended foods and supplements.
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  1. Great Blog, I’ve had thyroid problems practically all my life. My Doctors have always said to eat plenty of meat for the condition. But I find that when I stray away from meats and stick to Vegan diets I feel much better. When I feel exhausted I simply take Turmeric in a capsule or add to a drink. I also eat red fruits and keep as active as possible. When I do feel exhausted and overwhelmed I have learned not to feel guilty or bad about taking a break. Thanks again for this blog.

    Reply

    1. Thanks so much for your comment Maria. Good to know about Turmeric as it also helps with the inflammation caused by thyroid issues. I love and appreciate you and your positive attitude. Thanks for sharing.

      Reply

  2. so resourceful!! Thank you so much.
    I also believe in a clean, organic, non processed plant based diet. It is a powerhouse for good health and it safeguards the environment, including the animals that are heavily exploited in the meat and dairy industry.
    And yes:. “As Hippocrates said, “All disease begins in the gut.” I have noticed a major change in my wellbeing by substituting wine and all other types of heavy alcohol like whiskey for Kombucha, which by the way, it looks gorgeous and tastes delicious in a frozen glass. I feel so good! That and some sauerkraut in sandwiches and a probiotic supplement in the mornings.
    Love and trust your guts:)

    Reply