Foods to Avoid in Thyroid

Good news is, there aren’t many food items that you need to strike off from your list of must-haves if you have hypothyroidism. Needless to say, a well-planned diet plays a prominent role in regulating your body function without interfering with the medication.

1. Reduce gluten Intake– You might have come across the term ‘going gluten-free’, ever thought what it is. Well, gluten is nothing but protein found in grains like barley, rye and wheat.

For me, giving up wheat-based food such as bread, rice etc. was quite a challenge, but that was only till I realized how negative it could be in hypothyroidism. Hashimoto’s thyroiditis and Celiac diseases are some of the worst case scenarios if you follow a gluten-rich diet.

2. Limit Goitrogenic foods: Another element is the goitrogen as it decreases thyroid hormone production and inhibits the normal functioning of the thyroid gland.

Foods such as soy foods, cabbage, cauliflower, kale, starchy plants and fruits such as peaches, strawberries, pears, sweet potatoes etc. contain goitrogen. Nuts like peanuts also need to be restricted from your munching list.

 However, this can be a real issue for people with iodine deficiency or those who are used to eating a large amount of goitrogens.

 3. Bid adieu to supplements like selenium unless it is prescribed by your doctor.

4. As discussed earlier, soy foods like tofu, soy milk is not recommended. But if your iodine intake is in check, then there is no need to worry.

5. Sugar Products: One of the main reasons for your metabolism to slow down is the high intake of sugary foods. Over a period, I have refrained from getting sneaky and trying my favorite desserts. Not completely, but occasional bingeing is absolutely fine.

6. Also, a strict no-no to Mustard(Sarso), Radishes(Muli), Rutabagas(Shaljam)

‘Bottom line is that you will not lose fat effectively with exercise-driven weight-loss efforts unless your eating habits moderate insulin production.’ – Mark Sisson, Fitness author/blogger

So, the trick here is moderation! Avoid over-eating these foods and maintain at least 6-8 hours gap after taking thyroid medication.

5 ways to deal with Thyroid depression

The commonly overlooked health concern is the thyroid depression especially the underactive thyroid type known as ‘Hypothyroidism’. It is very common these days and according to various studies, 42 million people suffer from such condition in India and I’m one amongst them.

The worst part is Thyroid depression ruthlessly increasing weight or it 45% decrease your weight loss diet effect.

How? Well, depression tends to make your will low which results to an inevitable craving for food.

Let’s look at some of the symptoms you might experience if you are suffering from thyroid depression:

This is when one seeks anti-depressants. In extreme conditions, it is imperative to consult your physicians but if you are at the initial stage, this can be treated with simple therapy.

Here are the 5 promising ways to deal with thyroid depression:

1. Check for adrenal fatigue: The thyroid and adrenal go hand-in hand so much that it is impossible to address one without the other. Adrenal is essential to cope up with the day-to-day stress so, get it checked if you have even a tinge of doubt.

2.Get enough sleep: Try to get at least 6-7 hours of sleep to decrease further ill-effects. The more your body relaxes, the more it gets to rejuvenate.

3. Maintain the blood sugar level: Keeping the blood sugar level in check means healthy functioning of thyroid gland. Studies claim that repeated insulin surges can increase the inflammation of the thyroid gland so it is highly recommended to maintain the sugar levels.

 4. Importance of Vitamin B12 and Vitamin D: Vitamin B12 is the energy nutrient which helps to keep conditions like Hashimoto’s at bay. Similarly, Vitamin D which we get from a natural source- that’s right- from the sun is important to increase the feel-good hormones in the brain, also known as dopamine and serotonin.

5. Iron intake is a must: Iron helps to deliver oxygen throughout the body and helps you to feel awesome. So practically its absence means everything fails to function. Avoid this by including foods rich in iron such as spinach, cereals, lentils, cashew nuts raisins, cheese, milk, broccoli etc in your diet.

Also, the thyroid gland is very sensitive and is exceptionally reactive to stress. Practice relaxation with meditation, breathing exercises or yoga to avoid any other negative effects.

Exercises Which Boost Metabolism

As we know Hypothyroidism slows down the metabolism. With a diet, a promising workout routine can definitely stop the swift.

A healthy workout not only pumps up your energy, but also helps to boost metabolism by reducing blood sugar levels and balancing the weight-loss hormone called leptin. I have managed to follow a healthy diet plan along with some of the effective exercise routine to boost the metabolic activity.

The trick here is to optimize your workout and to know which kind of exercises and techniques can be applied to burn fat with thyroid problem.

Remember, while the generic workouts can be tailored according to your convenience, you require more intense workout at least an hour if your aim is to lose weight with hypothyroid issue.

Let’s look at some of the ultimate exercises I came across during my mini research:

1. Walking/ Cycling:

Walking, an effective part of the cardiovascular exercise is an effortless way to lose weight and amp up metabolism. Our metabolism burns the calories i.e. protein, carbs and fats to sustain energy levels while you are walking.

Quick Tip: Brisk walking for around an hour can show you good results.

Similarly, cycling also offers impressive results. To make this a better deal, start replacing driving with riding to get maximum benefits. Cycling is also good on your joints as there is less or no pressure unlike running which can be quite exhausting.

Quick Tip: A good 30mins – 45mins cycling in the morning can do wonders not only to your body and lifestyle, but also to the surroundings.

2. Yoga Strength training :

These yoga poses will help you to decrease thyroid and definitely boost your metabolism keeping the youthful being intact within you.

3. Acupressure:

If you are looking for some other distinctive methods, then acupressure must turn out to be an interesting option. Yes, you heard it right! This traditional Chinese therapy increases the flow of vital life or what they call ‘qi’ allowing your organs to function more efficiently and bring out the best results from what you eat.

Pressing and holding the right pressure points invigorate the organs possibly resulting in faster metabolism other than the supplemental weight loss.

4. T-Tapp Workout

I came across this unique therapy which has been making news for quite some time. As per my research, T-Tapp (named after the founder Teresa Tapp) is a physical approach to fitness that delivers muscle density.

It is about compound muscle movement conducted in a specific sequence that includes neuro-kinetic flow, isometrics and linear alignment combined with lymphatic stimulation. Each exercise involves both attachments of the muscle rather than just one.

Benefits: Relieves bloating, improves regularity and digestion, builds lean muscle, offers considerable inch loss and reduces shoulder tension.

End Note:

All of this can take some efforts, but be rest assured that Hypothyroidism doesn’t have to restrict you from following a healthy lifestyle and weight loss. Taking the challenges in your stride, choosing the right balanced diet and making a regular thyroid level check up can help you to have an absolutely normal life.