Have you noticed the scale is creeping up for seemingly no reason? Perhaps you’re more tired than normal or need to wear three layers at all times because you’re constantly freezing? These are all signs of an underactive thyroid (hypothyroidism). On the flip side, an overactive thyroid (hyperthyroidism) is marked by increased nervousness, anxiety, irregular heartbeat, and sudden weight loss.
If you’re noticing negative symptoms such as the ones listed above, your thyroid might not be functioning as optimally as it could be. Although these lifestyle and dietary changes aren’t a guaranteed cure-all, they can help regulate this important gland. If you believe you are having serious issues with your thyroid, make sure you see a doctor who can administer the proper tests and diagnosis.
1. Eat Brazil nuts
“I often recommend Brazil nuts because of their high selenium content. Many folks with thyroid issues are deficient in this crucial antioxidant, and Brazil nuts are a potent source of selenium, not to mention extremely delicious and high in fibre, calcium, protein, and magnesium
2. Eat eggs
“Eggs are a great source of iodine and pack a powerful punch of protein to boot. Eggs are also incredibly versatile and there are so many ways to incorporate it into the diet,” says Chelsea Elkin MS, RD, CD.
3. Eat plain low-fat yogurt
“One cup of low-fat, plain yogurt contains 50% of the recommended daily value of iodine. Top with cranberries and strawberries, both of which are rich in iodine, and add a sprinkle of nuts for some healthy fats,” Elkin says. “Many individuals who have thyroid problems are also at an increased risk of osteoporosis (softening of the bones), so incorporating other calcium-rich foods into the diet is key. Think: Low-fat milk and low-fat cheese.”
4. Do aerobic exercise
Aerobic exercise is good for your body, mind, can help with weight loss, and it’s also good for your thyroid. Find a workout you enjoy that gets your heart rate pumping: Cycling, jogging, rowing, or swimming are all good cardio exercises.
5. Cut back on sugar
Sugar is inflammatory, which can disrupt your thyroid hormones. It also increases the production of cortisol, the stress hormone, which can lead to fat storage and weight gain. Not only will reducing sugar help you lose weight, it will help regulate your thyroid, too.
6. Limit raw cruciferous veggies
Although cruciferous vegetables such as kale, broccoli, cauliflower and are superfoods packed with important vitamins and minerals, eating them raw could be bad for your thyroid. You don’t need to cut them out completely just make sure you’re steaming or sautéing your cruciferous veggies before chowing down.
7. Eat walnuts
Walnuts are high in omega-3 fatty acids, which can help decrease inflammation in the body, says Jessica Patel, RDN, LDN. Just pay attention to serving sizes; 1/4 cup of walnuts has 18 grams of fat and 180 calories.
8. Invest in a water filter
Tap water can contain levels of chlorine or fluoride (or both), which can disrupt how much iodine your thyroid ends up getting. Since iodine is essential for thyroid hormone production, this could end up interfering with your thyroid function. Opt for a carbon-block filter, which will reduce levels of chlorine and fluoride.
9. Try sardines
A one-cup serving of sardines packs a serious thyroid-boosting punch. One cup contains 4.4 mg of iron, almost 25 percent of your daily total. These tiny fish are also a selenium-rich food, packing 87 percent of your daily recommended amount at 48 mcg a serving. Plus, sardines are a good source of omega-3s, especially when they come packed in olive oil.
10. Choose decaf
We know, it’s tough to give up your beloved morning coffee and beloved caffeine jolt. But while coffee has its own set of health benefits, it can disrupt your thyroid, especially the stress hormone cortisol. If you do opt for something caffeinated, balance it out by eating some animal products (meat, eggs, cheese) to get enough protein and tyrosine.
This article was taken in part from www.msn.com
Disclaimer
All content on this website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult your own GP if you’re in any way concerned about your health.
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