10 Tips for Maintaining Healthy Thyroid
The thyroid gland is a gland located at the base of the neck. The gland contains various cells that store the thyroid hormones. The hormones regulate the metabolism of the body. The gland uses iodine to make two main hormones – triiodothyronine( T3) and thyroxine(T4). Hypothalamus and pituitary gland located in the brain communicate to make a balance between T3 AND T4. The thyroid hormone regulates various vital functions of the human body. Some are as follows:
Weight of the body
The temperature of the body
10 Tips For A Healthy Thyroid:
Avoid stress as it interferes with the proper functioning of the thyroid. Activities like Yoga, Meditation, Tai Chi, or listening to relaxing can be helpful in reducing stress. In extreme cases, medicines can also be taken
Reduce caffeine consumption as caffeine can stress adrenal levels which can negatively affect your thyroid. Keep your consumption down to 1-2 cups per day.
Soy is also known to interfere with the proper functioning of the thyroid and should be avoided
Exercises are very important to maintain a healthy thyroid. The thyroid can cause laziness and depression and therefore it is important to exercises regularly for at least 20 minutes. A good brisk walk or a jog in your nearby park is important to maintain weight in hypothyroidism. Try to do brisk walking for at least 45 minutes. Before you begin your exercise routine, do a short warm-up before you begin
Breathing exercises – try to inhale through the nose and exhale through the mouth. This is very important for the body as it rejuvenates the body
Aerobic exercise is another great way to maintain a healthy thyroid and if possible, it should be done 4-5 days a week. Aerobic exercises including swimming, cycling, hiking, and dancing
5. Avoid alcohol as it interferes with the function of the thyroid as well as it may react with thyroid-related medication
6. Medication taken in a proper manner is absolutely necessary for this condition. Consult a physician and regularly take medications. Follow-up with regular check- ups
7. The outlook is also really vital while dealing with thyroid issues. Try to educate yourself and others. Read literature and watch documentaries that highlight thyroid disease,so you are educated dealing with this problem
8. Rest at least 8-9 hours every day, thyroid problems can lead to fatigue, and therefore proper rest is essential to stay healthy. Try to go to bed early and rise early, so you get time for a proper exercise in clean environs
9. Ergonomics of the body is important since thyroid problems might cause calcium deficiency. Additionally, there is a greater risk of muscle weakness and joint pain
10. Along with regular exercise, diet, supplements, it’s also important to focus on posture. Since the long working hours in the office can cause muscular problems. This could also lead to muscular spasm, muscle tightness, and in worst cases muscle weakness.
If you suffer from prolonged neck pains, do not bend your neck for long periods of time. Try to keep the neck straight while sitting in front of your laptop or computer.
If you suffer from back pain, keep support at the back of your chair. Don’t bend directly while lifting things. Always follow the 20-20-20 rule. Don’t exceed sitting for more than 20 minutes. Stand up from the chair after every 20 minutes, look 20 feet far and blink your eyes 20 times.
TYPES OF THYROID
Excessive production of the thyroid hormone is called hyperthyroidism. In this condition, the patient suffers from weight loss, insomnia, tremors, palpitations, and irregular periods. In addition, there could be significant muscle weakness and hair loss.
The recommended diet for patients suffering from Hyperthyroidism:
Dairy products – since hyperthyroidism may cause bone weakening therefore, it’s important to include dairy products in your diet to build calcium. This includes curd, cheese, and milk. Try to include thrice a day.
Protein-rich diet – since there are chances of muscle weakness as there is weight loss in this condition. Hence, try to take a protein-rich diet. This includes fish, soya, pulses, etc.
Vegetables– some important vegetables should be included in this condition like broccoli, cauliflower, kale, and cabbage. They belong to the goitrogen family and help to decrease the amount of thyroid.
Low Glycemic index diet– since weight loss is the main concern hence, a diet with low glycemic index and more in calorie. Whole grains, beans, cereals could be the choice of food.
Zinc – involve protein and zinc-rich foods like almonds, walnuts, flaxseeds, etc.
Antioxidants – try to take food that acts as an antioxidant like berries, cranberries, beans, hazelnuts, walnuts, etc.
NOTE: Vitamin D – Since there are more chances of osteoporosis, try to take enough sunlight. Along with calcium, it is advisable to take vitamin D. Some food like fish, mushrooms, and eggs have a smaller amount of vitamin D.
Foods To Avoid In Hyperthyroidism:
High Glycemic index diet- it includes white flour, sugary sweets, rice cakes, etc.
When the thyroid gland is underactive, it results in hypothyroidism. In this condition there is abnormal weight gain, the person feels tired, heavy menstrual bleeding in females and slow heart rate.
The recommended diet for patients suffering from Hypothyroidism
Selenium rich diet- since selenium helps in the proper functioning of the thyroid therefore, it’s important to include in the diet. This includes sunflower seeds.
Tyrosine, which is a kind of amino acid, helps to produce T3 and T4. This includes cheese, fish, chicken, eggs, and nuts.
High fiber diet- since hypothyroidism can lead to constipation therefore, fiber-rich food should be taken like cornflakes, cereal, rice, pulses, nuts, etc.
Fruits – since weight gain is the concern hence low calorie and high-density food should be taken. This includes cherries, sweet potato should be taken.
Foods To Avoid In Hypothyroidism:
Certain vegetables like cabbage, broccoli, bok choy, kale, turnips, cauliflower should be avoided as they interfere with the production of thyroid.
Fatty foods should be cut down as they result in weight gain, which is a primary concern. Consumption of fatty foods and unhealthy junk food should be an absolute no-no. This includes butter, mayonnaise, margarine, etc. this also includes high sugary food like donuts, canned foods, sweets, etc.
These are all good to know tips for thyroid patients to manage to maintain a healthy thyroid. With a healthy and positive approach, anyone can deal with the problem and lead healthy lives.
Stay Safe, Stay Healthy.