When it comes to managing your thyroid function there is no one magic bullet. Low thyroid function affects everyone in different ways. Low thyroid function is linked to an array of symptoms like :
- Weight gain
- difficulty losing weight.
- Coarse, dry hair.
- Hair loss.
- Dry skin.
- Cold temperature intolerance
- Muscle cramps and frequent muscle aches.
If you or someone you know is suffering from low thyroid function, here are 5 tips to consider.
1.Digestive Habits Improve Thyroid Function
Have good digestive habits like chewing thoroughly and not being distracted while eating. Support the break down of food in your stomach by drinking lemon water. Proteins, vitamins and mineral are broken down for absorption in the stomach.
You may not think to start with looking at your digestion when dealing with low thyroid function, but this is the first place you should start. If you not absorbing important vitamins and minerals that your thyroid needs this can be a major underlying reason your thyroid function is low.
2. Protein & Fats Improve Thyroid Function
Protein is very important for our thyroid function and overall health. Bone broth and salmon are two great sources of protein if you are experiencing low thyroid function.
Eat healthy fats, we have all heard this, but it really is a basic to health. Our bodies can become overwhelmed by polyunsaturated fats and oils that can interfere with our inflammation and hormonal responses in the body. These imbalances in fat can have a direct impact on our thyroid health. Food sources of omega 3 fatty acids and other health fats are, avocados, fish and Chia Seeds.
3. Cutting out gluten Improves Thyroid Function
There is a strong link between both Hashimoto’s and Graves’ disease with gluten intolerance.
Reducing or eliminating gluten can be quite difficult for many people. Once gluten has been eliminated from the diet it can take up to six months to have the desired effect our immune systems. That is why gluten elimination should last at least 3 to 6 months
4. Iodine Absorption Improves Thyroid Function
Getting enough Iodine is a good place to start. Great food sources include from fish, sea vegetables and sea salt to the diet on a weekly basis.
Some foods inhibit the absorption of iodine. Foods with this property are called goitrogens. If the problem is low thyroid function then it may be useful to avoid or limit goitrogens in our diets. Examples of foods that act like goitrogens are soy, millet, flax, peanuts, caffeine and canola
The following foods are also goitrogrens. Consider cooking or steaming all foods on this list as cooking breakdown the goitrogens: (all dark leafy green vegetables) spinach, arugula, broccoli, kale, cabbage, cauliflower, chinese cabbage, collards, kohlrabi, mustard greens, bok choy, brussels sprouts, turnips, sweet potatoes, rutabaga, sauerkraut, kimchi, horse radish
Many pesticides used to grow our food also can inhibit iodine absorption. Reduce pesticides by buying organic, properly cooking foods and washing all fruits and vegetables thoroughly. A great resource is to look up the dirty dozen and clean fifteen for a list of what to buy organic. If you are on a tight budget consider buying organic for any animal-based products.
5. Lifestyle tips Habits Improve Thyroid Function
Get adequate sleep because lack of sleep puts stress on the body. Usually somewhere between 7 to 8 hours per night is best.
Exercise moderately. Both no exercise and excessive exercise are hard on the thyroid gland. Many people with low thyroid function will report continued weight gain. This can be frustrating resulting in a lack of motivation to continue exercising.
No exercise is not healthy on the body but over exercising with low thyroid function can be stressful on the body as well. Consider activities such as yoga, dance or movement classes to keep on track. As you continue to balance your thyroid function you can add more exercise or movement into your life.
Meditation and deep breathing have been shown to help balance the thyroid and adrenal glands. As a meditation and yoga teacher I had to add this in. We often don’t take time to listen to our bodies signals and if we take couple moments each day to listen to ourselves, we may be surprised by how our bodies are sending us the information we need to help ourselves. Only you can listen to yourself in this way, don’t make your body have to send you big signs where you must listen.
Do something you enjoy every day. Take a bubble bath, read, go for a walk. Whatever you enjoy! Don’t deny yourself, we only experience this moment once so enjoy it whenever you can.
If you're interested in a helping hand give our office a call @ 780-455-2112 and our staff will find a time for you to meet me, Alicia Miller, Holistic Nutritional Consultant. Checkout our website @ www.ocwc.ca to learn more about my services.
Alicia Miller, Holistic Nutritional Consultant, Yoga Instructor