Thyroid, Nutrition & Supplements
Thyroid, Nutrition & Supplements
Are you struggling to lose weight?
Are you feeling exhausted midway through the morning?
Do you toss and turn all night?
Is your mood growing less predictable, good mood/bad mood, motivation drops?
There’s a very good chance that your thyroid may be the blame. A weakened thyroid can lead to constant anxiety, trouble falling or staying asleep, low energy during the day, mood swings you can’t control and the inability to lose weight.
Simply answer the following questions truthfully to see if your thyroid is to blame.
Is it tougher to fall asleep now than when you were younger?
Is it tougher to have sustained energy during the day?
Is it tougher to keep your focus?
Is it extra tough to lose weight when you want to?
And is it somehow easier than ever for you to gain weight you just can’t lose?
Do you frequently find yourself thinking that you’d love to lose weight and feel better in your own skin?
And do you often find yourself wishing for more confidence, energy, and just feel better?
The more of these questions that you answered with a “yes,” the better the chances are that your weak thyroid could be creating havoc on your health.
First thing for you to do, is make an appointment with your doctor and get this checked. But for long-term aide we can look at our diet and how nutrition can help with this condition.
The British Thyroid Association says that a staggering 60% of people with a thyroid problem have never been diagnosed.
A bit about the Thyroid: What is it and what does it do?
Your thyroid affects the health of every single part of your body. The first thing you should know is that your thyroid is a small gland located in the front of your neck. Your thyroid’s purpose is to take a chemical called iodine and convert it into two thyroid hormones: T3 and T4.
Because you’re putting one chemical into the thyroid (iodine) and getting two new chemicals out (T3 and T4). Next, after the T3 and T4 hormones have been created, your thyroid gland releases them into your bloodstream, where they control your metabolism. Now the fact that your thyroid gland controls your metabolism is extremely important. Because your metabolism is basically the engine that powers your entire body.
You’ve probably already heard of the word “metabolism” before?
But you might be surprised to understand exactly what it is. You see: the metabolism isn’t a singular thing. Instead, it’s a collection of chemical reactions that take place inside your body’s cells. This is what allows your cells to convert the food you eat into the energy that powers everything you do. That’s why you always hear the word “metabolism” linked to weight loss and weight gain. A healthy metabolism burns calories and fat. And sends that energy to your cells, where it’s used to perform all kinds of essential functions that keep you alive. But when your thyroid is dysfunctional or not working properly. It means your metabolism also doesn’t function properly and your body doesn’t burn fat and calories like it should. This is one of the main reasons why diets and even working out excessively, hardly ever lead to any long-term weight loss. Because while yes, running for 2 hours a day WILL burn energy and calories. It’s a classic case of treating the symptoms, rather than the root cause of the problem. Even if you starve yourself and do manage to lose some weight in the short-term. As soon as you get off your starvation diet, you’ll just have the exact same problems.
This is because you’ve not knowingly gone for the quick fix and done nothing to fix your thyroid, the root of the problem.
Okay so now that you understand what your Thyroid does and why it’s the key to healthy body weight, better mental performance, and hormonal balance, Let’s look how we can help to fix it.
Nutrition is the key, along with some supplementation:
The first is Kelp (Seaweed)
Nutrition-wise, it’s a powerhouse of vitamins and minerals. Seaweeds contain dietary fibre, essential amino acids, vitamins, A, B, C, and E, Omega-3 fats, and minerals such as iodine, calcium, iron, zinc, and magnesium. All these nutrients combine to reduce inflammation, lift your energy, maintain strong bones and teeth, support thyroid health and hormonal balance, and even reduce your risk of cancer.
Selenium is required by the body for proper functioning of the thyroid gland and may help protect against free radical damage and cancer. A deficiency in selenium can lead to pain in the muscles and joints, unhealthy hair, and white spots on the fingernails. In long-term cases, it may even lead to Hashimoto’s disease, a condition in which the body’s own immune system attacks the thyroid.
Foods high in selenium include Brazil nuts, tuna, oysters, pork, beef, chicken, tofu, whole wheat pasta, shrimp, and mushrooms.
The current daily value (DV) for selenium is 55μg (micrograms).
Magnesium helps promote energy, sleep, and blood sugar and hormone balance.
“This mineral is an important one, being that it is a co-factor for hundreds of enzyme reactions within the body. These enzymes are vital for a variety of important processes such as the conversion of energy from carbohydrates, fats and protein, not to mention healthy DNA synthesis, blood sugar balance, bone health and a calm nervous system.” It is also required for “formation of bones, muscle contractions and blood pressure regulation”. Magnesium is also thought to play a role in sleep by improving our sleep quality.
We can obtain magnesium through our diets, specifically eating – Dark Chocolate, Avocados, Nuts, Legumes, Tofu, Seeds, Whole Grains, Fatty Fish, Bananas and Leafy Greens
On average, men require around 400mg of magnesium per day and women need around 300mg per day.”
It metabolizes nutrients, maintains your immune system and grows and repairs body tissues. Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements.
The best foods to obtain Zinc from are: Meat, Shellfish, Legumes, Seeds, Nuts, Dairy, Eggs, Whole Grains, Some Vegetables (Potatoes, Green Beans and Kale, these are important if you do not eat meat) and Dark Chocolate.
It’s recommended that men eat 11 mg of zinc per day, while women need 8 mg. However, if you’re pregnant, you’ll need 11 mg per day, and if you’re breastfeeding, you’ll need 12 mg.
Copper is a mineral that your body requires in small quantities to maintain good health. It uses forms red blood cells, bone, connective tissue and some important enzymes. It is involved in the processing of cholesterols, the proper functioning of your immune system and the growth and development of babies in the womb. Though it’s only needed in tiny amounts, it’s an essential mineral, meaning that you must obtain it from your diet because your body cannot produce it on its own.
Foods that will give you Copper: Liver, Oysters, Spirulina (Blue, Green Algae), Shiitake Mushrooms, Nuts and Seeds, Lobster, Leafy Greens and Dark Chocolate.
It’s recommended that adults get 900 mcg of copper per day. However, if you’re pregnant or breastfeeding, you should get slightly more — 1 mg or 1.3 mg per day, respectively.
Manganese is important for several functions in your body:
Metabolism: Your body contains numerous proteins called enzymes. Enzymes help to speed up chemical reactions. Manganese is a necessary component of several important enzymes in your body that work to process carbohydrates, amino acids, and cholesterol.
Antioxidant properties: An antioxidant stops harmful free radicals from damaging your cells. A manganese-containing enzyme present in your cells is the main detoxifier of free radicals.
Bone health and development: Manganese is essential for enzymes that help form bone and cartilage.
Wound healing: Manganese is present in an enzyme that provides an amino acid called proline. Proline is necessary to produce collagen in your skin cells. Collagen formation is essential to wound healing.
Some examples of foods that are good sources of manganese include: nuts, such as almonds and pecans, beans and legumes, such as lima and pinto beans, oatmeal and bran cereals, whole wheat bread, brown rice, leafy green vegetables, such as spinach, fruits, such as pineapple and acai, dark chocolate.
Normal reference range for manganese in adults is between 4.7 and 18.3 nanograms per millilitre (ng/mL).
A crucial amino acid that combines with iodine to create healthy levels of the T3 and T4 hormones. Without it your thyroid couldn’t process iodine. Tyrosine is an essential amino acid involved in creating brain signalling molecules such as dopamine, and stress hormones like norepinephrine (noradrenaline), and epinephrine (adrenaline).
High tyrosine foods include beef, pork, fish, chicken, tofu, milk, cheese, beans, seeds, nuts, and whole grains.
An ancient antioxidant that has been shown to enhance conversion of T3 and T4 into the active form your metabolism needs. Historically, the roots of ashwagandha have been used to treat: Arthritis, Constipation, Insomnia, Skin conditions, Stress, Gastrointestinal issues, Diabetes, Nervous breakdowns, Fevers and Memory loss. Ashwagandha may be used in powdered form in dosages ranging from 450 milligrams to 2 grams. You can buy it in capsules, powders, or as a liquid extract from health food or supplement stores.
A crucial “energy” vitamin that 40% of those with thyroid issues are deficient in. Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis.
Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians. Some nutritional yeast products also contain vitamin B12.
The DV for vitamin B12 used for the values is 6.0 mcg for adults.
Cayenne Pepper Extract
Cayenne Pepper Extract is known to dramatically improve circulation, allowing T3 and T4 hormones to regulate metabolism more efficiently. Other benefits are: Relieving pain, burning calories and suppressing appetite, relieving congestion, Metabolism-boosting properties, May Lower Blood Pressure, May Aid Digestive Health, May Improve Psoriasis, May Reduce Cancer Risk
A powerful antioxidant herb that’s been found to heal damaged cells, lower blood pressure, and significantly improve liver health. Schisandra chinensis (five flavour fruit) is a fruit-bearing vine. It’s purple-red berries are described as having five tastes: sweet, salty, bitter, pungent, and sour. It may have beneficial effects on health. Schisandra is used as an “adaptogen” for increasing resistance to disease and stress, increasing energy, and increasing physical performance and endurance. Schisandra is also used for preventing early aging and increasing lifespan, normalizing blood sugar and blood pressure, stimulating the immune system, and speeding recovery after surgery.
An enzyme that can assist in metabolic healing. This is essential for regulating healthy levels of nutrients in the bloodstream as well. Molybdenum is an essential trace mineral.
It is found in foods such as milk, cheese, cereal grains, legumes, nuts, leafy vegetables, and organ meats. Our best sources of molybdenum tend to fall into the Beans & Legumes group. Our top eight sources of molybdenum all belong to this group, including lentils, dried peas, and the following beans: lima beans, kidneys, black, soy, pintos, and garbanzos. All eight rank as excellent sources of this mineral. Also included as excellent sources are oats, tomatoes, romaine lettuce, cucumber, and celery. Our very good sources of molybdenum include a second grain (barley) as well as additional vegetables (carrots, bell peppers, and fennel). From our Eggs & Dairy group, eggs and yogurt also qualify as very good sources.
I (Mark Brunt), suffer with hypothyroidism and know how difficult it can be. If you think you may have some of the symptoms, go see your doctor and get it checked and in the mean-time why not adjust your diet and introduce some of the nutritional products mentioned in this passage, even if you do not have a thyroid issue, these super foods will only aide your body to be in prime condition, leading to a happy, healthy life.
PT & Wellbeing Coach
Made Wellness Centre