തൈറോയിഡ്ഉള്ളവര് കഴിക്കേണ്ടതും ഒഴിവക്കെണ്ടതും /Thyroid Diet / Dr Manoj Johnson /Baiju's Vlogs
What is hypothyroidism?
The thyroid gland is a small, butterfly-shaped gland that sits near the base of your neck
When the thyroid gland receives a signal called thyroid-stimulating hormone (TSH), it releases thyroid hormones into the bloodstream. This signal is sent from the pituitary gland, a small gland found at the base of your brain, when thyroid hormone levels are low (4Trusted Source).
Occasionally, the thyroid gland doesn’t release thyroid hormones, even when there is plenty of TSH. This is called primary hypothyroidism and the most common type of hypothyroidism.
Thyroid hormones are very important. They help control growth, cell repair, and metabolism - the process by which your body converts what you eat into energy.
Your metabolism affects your body temperature and at what rate you burn calories. That is why people with hypothyroidism often feel cold and fatigued and may gain weight easily
How does hypothyroidism affect your metabolism?
The thyroid hormone helps control the speed of your metabolism. The faster your metabolism, the more calories your body burns at rest.
People with hypothyroidism make less thyroid hormone. This means they have a slower metabolism and burn fewer calories at rest.
Having a slow metabolism comes with several health risks. It may leave you tired, increase your blood cholesterol levels, and make it harder for you to lose weight (7Trusted Source).
If you find it difficult to maintain your weight with hypothyroidism, try doing moderate or high intensity cardio. This includes exercises like fast-paced walking, running, hiking, and rowing.
Research shows that moderate to high intensity aerobic exercise may help boost your thyroid hormone levels. In turn, this may help speed up your metabolism (8Trusted Source, 9).
People with hypothyroidism might also benefit from increasing protein intake. Research shows that higher protein diets help increase the rate of your metabolism
Which nutrients are important?
Several nutrients are important for optimal thyroid health.
Iodine
Iodine is an essential mineral that is needed to make thyroid hormones. Thus, people with iodine deficiency might be at risk of hypothyroidism
Iodine deficiency is very common and affects nearly one-third of the world’s population. However, it’s less common in people from developed countries like the United States, where iodized salt and iodine-rich seafood is widely available
If you have an iodine deficiency, consider adding iodized table salt to your meals or eating more iodine-rich foods like seaweed, fish, dairy, and eggs.
Iodine supplements are unnecessary, as you can get plenty of iodine from your diet. Some studies have also shown that getting too much of this mineral may damage the thyroid gland (13Trusted Source).
Selenium
Selenium helps “activate” thyroid hormones so they can be used by the body (14Trusted Source).
This essential mineral also has antioxidant benefits, which means it may protect the thyroid gland from damage by molecules called free radicals (15Trusted Source).
Adding selenium-rich foods to your diet is a great way to boost your selenium levels. This includes Brazil nuts, tuna, sardines, eggs, and legumes.
However, avoid taking a selenium supplement unless advised by a healthcare professional. Supplements provide large doses, and selenium may be toxic in large amounts (16Trusted Source, 17).
Zinc
Like selenium, zinc helps the body “activate” thyroid hormones (18).
Studies also show that zinc may help the body regulate TSH, the hormone that tells the thyroid gland to release thyroid hormones (19Trusted Source).
Zinc deficiencies are rare in developed countries, as zinc is abundant in the food supply.
Nonetheless, if you have hypothyroidism, aim to eat more zinc-rich foods like oysters and other shellfish, beef, and chicken.
Foods to avoid
Fortunately, you don’t have to avoid many foods if you have hypothyroidism.
However, foods that contain goitrogens should be eaten in moderation and ideally cooked.
You may want to avoid eating highly processed foods, as they usually contain a lot of calories. This can be a problem if you have hypothyroidism, as you may gain weight easily.
Here is a list of foods and supplements you may want to avoid:
Highly processed foods: hot dogs, cakes, cookies, etc.
Supplements: Adequate intakes of selenium and iodine are essential for thyroid health, but getting too much of either may cause harm. Only supplement with selenium and iodine if a healthcare professional has instructed you to do so.
Here is a list of foods you can eat in moderation. These foods contain goitrogens or are known irritants if consumed in large amounts:
Soy-based foods: tofu, tempeh, edamame beans, soy milk, etc.
Certain fruits: peaches, pears, and strawberries
Beverages: coffee, green tea, and alcohol - these beverages may irritate your thyroid
14 ноя 2021
