Source: Matt O’Neill, Metabolic Jumpstart
An under-active thyroid can lead to a lowered metabolism, making it difficult to lose weight and have you feeling sluggish. This Tip Sheet has the facts on thyroid disease, how it’s treated and practical eating advice for optimising your thyroid health.
Thyroid basics
The thyroid is a small 2-inch gland located at the front of the neck. The gland makes two hormones, T3 and T4, which are responsible for the regulation of our metabolism, body temperature, brain development, cholesterol levels, and much more.
Thyroid disease occurs when our gland produces too little or too much thyroid hormone and throws out the natural biochemistry.
Thyroid conditions
The most common thyroid condition is hypothyroidism, an underactive thyroid. This is usually caused by an autoimmune response known as Hashimoto’s disease or autoimmune thyroiditis. Without adequate T3 and T4 released to fire your metabolism, seemingly unexplained weight gain may occur.
Another variation is mostly commonly known as Grave’s disease and results in hyperthyroidism, an overactive thyroid. As the thyroid gland releases too much T3 and T4, a common symptom is unexplained weight loss.
Both conditions are known as autoimmune thyroid disease (ATD) and have strong genetic links. Both are also associated with other autoimmune diseases such as type 1 diabetes, rheumatoid arthritis and coeliac disease.
Around 10% of women aged 50-60 years, experience one of the above thyroid conditions. Four times as many women as men are affected.
What are the signs of a thyroid problem?
Abnormal weight gain or loss is a big hint that something hormonal may be out of place. There are also other signs, which will be different for each person:
This symptom list is by no means exhaustive and anything “not normal” may warrant investigation.
How is thyroid disease diagnosed?
If you suspect you have thyroid disease, head to your Doctor. They will assess your symptoms, medical and family history and conduct blood tests that measure levels of your thyroid hormones to determine if you have any abnormalities.
A referral to an endocrinologist will almost always be required for specialist assessment and advice, so nothing is missed and you are well informed.
How is it treated?
The primary treatment for hypothyroidism is with prescription thyroxine (T4) to replace what your thyroid is not producing. Hyperthyroid patients may be given anti-thyroid medication.
While some people respond quickly with the elimination of symptoms and normalisation of weight, for others the treatment process can be complicated and require many adjustments to medication levels.
Treatment success is individual and also depends of the severity of the thyroid disease.
How can my diet help?
Whilst clinical thyroid disease is triggered by an autoimmune response that may not be directly caused by dietary influences, there is some evidence that a nutrient-rich diet could reduce your chances of developing a thyroid disorder. And a good diet could also enhance the treatment response.
Here is a summary of key nutrients related to thyroid disease and foods to ensure are included in your diet.
Iodine
Iodine is the most essential mineral for the thyroid gland to produce hormones. In Australia, iodine deficiency is on the rise and now all bread is now fortified with iodised salt to help boost iodine intake.
A minimum of 60 micrograms of iodine per day is required to make adequate thyroid hormone. The Recommended Dietary Intake (RDI) for adult men and women is 150 micrograms per day.
Foods rich in iodine include:
Too little as well as too much iodine can cause problems, so include but don’t go over the maximum recommended level of 1100 micrograms per day.
Zinc
Zinc, together with Vitamin E and Vitamin A, plays an important role in the formation of thyroid hormones. A zinc deficiency could lead to a lower production of thyroid hormones.
Foods rich in zinc include:
Selenium
The highest concentration of selenium is found in the thyroid gland, and it has been shown to be a necessary component to thyroid function.
Foods rich in selenium include:
Copper
Copper is a required in the conversion of T4 to T3 hormone, which is essential for the body’s use of thyroid hormones at the cellular level.
Foods rich in copper include:
Vitamin A
Together with Zinc, Vitamin A is very important in the production of thyroid hormones.
Foods rich in Vitamin A include:
Vitamin D
Vitamin D deficiency has been linked to hypothyroidism and other auto immune diseases such as Hashimoto’s disease.
Foods rich in zinc include:
Foods to limit or avoid – Goitrogens
There are some foods you may want to limit to maximise your body’s thyroid hormone production. Chemicals called ‘goitrogens’ combine with iodine in the body, making it unavailable for the thyroid to use for producing thyroid hormones.
Foods that include goitrogens includes: raw cabbage, cauliflower, broccoli, brussel sprouts, strawberries, soy, peanuts, walnuts and flax seeds.
The good news is that these foods only appear to be a problem when eaten raw and also only if you already have an iodine deficiency.
For example, soy products contain isoflavones which are goitrogenic. However, fermented soy foods such as tempeh or miso can be eaten, as they are cooked.
Millet may suppress thyroid function even in people with adequate iodine intake. If you are diagnosed with hypothyroidism – limit this grain and opt for other wholesome grains including barley, oats, and rice.
What about supplements?
Whilst it may sound attractive to take an iodine supplement for thyroid health, this is not recommended without medical approval. Too much or too little iodine can cause an imbalance.
The same goes for other supplements marketed as “thyroid enhancers” or “thyroid health” pills. They may contain excess iodine.
And there are some other supplements and substances that can interfere with the absorption of thyroid medication:
In summary
For optimum thyroid health:
Disclaimer: This Tip Sheet provides general information and is not meant to diagnose any condition or provide treatment advice/. Only your Doctor can advise you on medical conditions.
Matt O’Neill’s Metabolic Jumpstart tailored eating program caters for those looking to lose body fat, maintain lean muscle mass for overall health and gain lean muscle mass without causing an imbalance with your Thyroid. This nutrient rich eating program will help you regulate your Metabolism, Hormones and your mood.