Thyroid - Part 5
Finding Balance
Could your low energy and slow metabolism be due to your thyroid? It just might be :). It’s best to always confirm this, but in the meantime (or while you wait for an appointment), here are some lifestyle and nutritional items to consider ❤️
I’m going to do something out of character, I’m going to first tell you about some things to avoid. I usually like to focus on adding first, but these are important, and can be easy to avoid once you know ❤️
Things to avoid:
Chlorine (drinking water), fluoride (drinking water and toothpaste), and bromine (chlorine alternative in pools, some flour, some oils, in fire retardant fabrics)
These chemicals compete with iodine and can block iodine from getting into your thyroid. Fluoride was even used in the 1950s to treat hyperactive thyroid! Here’s an interesting article on fluorinated drinking water and hypothyroidism:
https://www.alive.com/lifestyle/the-effects-of-municipal-water-flouridation/
Removing chlorine from your life can be as simple as using a carbon filter, but fluoride is more difficult to remove. First, call your municipality to find out if your drinking water is fluorinated (in Canada, it’s very common in Ontario but not in BC).
If your water is fluorinated, consider using a filtration system that can remove fluoride. My favourite filter is the Berkey filter system, and you can add fluoride filters if needed. I’ve had mine for 3+ years and the original black filters are still going strong! (my town doesn’t fluorinate). Avoid fluoride in your toothpaste unless your dentist recommends otherwise.
Avoiding bromine is a bit easier. Look for “brominated oil” in soft drinks and flour. Shower well after swimming in chlorine or bromine pools :)
Glyphosate Residue (a.k.a. RoundUp)
Right now in North America (especially Canada), glyphosate (RoundUp) is being used to dry out grains quickly before harvest. This is leaving glyphosate residue on our foods, which may damage the gut (causing leaky gut) and there’s early research that’s beginning to connect glyphosate with hypothyroidism.
The main foods with high levels of residue are: oats, wheat, chickpeas, beans, and lentils. Buy these organically to avoid this nasty residue.
Here’s more info on this issue:
https://www.ewg.org/news-insights/news/dear-food-manufacturers-stop-polluting-children-glyphosate
Thyroid-supportive food recommendations -
Eat enough!
This can be a struggle when you’re tired, have little appetite, and feel like your metabolism is sluggish, but eating enough food each day is important for your thyroid.
Calorie restriction can stop the conversion of T4->T3, making your thyroid even more sluggish. This is to protect your body from famine, so it’s important to make sure your body knows you’ll feed it enough each day.
If you have a history of dieting and calorie restriction and are unsure what enough food really looks like anymore (you’re not alone, it’s very common today), aim for at least 1800 calories each day. If you’re above average in height, bump that up to 2000 – 2300.
Healthy fats –
Your thyroid needs lots of healthy unprocessed fats like organic butter, coconut oil, avocado, and nuts and seeds. They also help your gut and keep inflammation at bay.
Lots of veggies –
Give your thyroid lots of minerals through veggies, preferably cooked or steamed, especially the goitrogens (see Part 3 for a list).
Veggies & fruit are potent energy boosters and can help to reduce that bone-tired fatigue that comes with hypothyroidism. So does the next point :)
Keep your blood sugar balanced –
Eat every 3 – 5 hours to make sure your blood sugar doesn’t get too low and your body doesn’t go into fight or flight to keep your blood sugar steady.
Spend a bit of time making sure your breakfast is working for you – it should keep you happy and full for at least 4 hours ❤️
Consider an elimination diet (if you have Hashimoto’s) -
Food sensitivities can trigger autoimmune conditions and an elimination diet can help you find these offending foods. Click here for an elimination diet guide.
Heal your gut (especially if you have Hashimoto’s) –
Reducing gut inflammation and healing your gut lining will help your entire body function better. This is important if you have Hashimoto’s or any chronic inflammatory condition or other autoimmune condition. Click here for a gut healing guide.
Exercise
Exercise is really helpful, especially gentle exercise. Hiking, walking, and running are much better for your thyroid compared to high-intensity exercise. It’s a lesson that sometimes gentle is better :)
Yoga and breathing exercises are also really helpful at relieving symptoms and supporting your immune system (which may lower antibody levels).
Nutrients for your Thyroid
These are the must have top 4 nutrients:
Iodine and Selenium – if your thyroid is low, these minerals are important thyroid support. Kelp and kombu are great sources of iodine and brazil nuts are very high in selenium (just 2 per day is needed!). Be careful with iodine if you haven’t been diagnosed with hypothyroidism, it can cause a normal thyroid to become hyperactive. Aim for 150mcg of iodine and 200mcg of selenium each day.
Iron (esp if it’s low) – your thyroid can’t convert T4->T3 properly without enough iron. Keep an eye on your iron levels if you’ve had a history of low iron and consider a gentle iron supplement (under 50mg/day). If you struggle to bring your iron levels up, ask your doctor about iron infusions. They can be really helpful and will help with your energy & thyroid hormone conversion :)
B12 (especially if you’re exhausted) – Approx. 40% of people with hypothyroidism have a B12 deficiency. While I couldn’t find any reason why or if it directly affects your thyroid, low B12 levels will add to the fatigue most feel when their thyroid is low. Get your levels tested and you can supplement with 1000mcg/day while you wait. Up your dose to 5000mcg/day if you’re really low.
Look for methylcobalamin that dissolves under the tongue (sublingual), this is usually the most absorbable form
Thyroid Supportive Supplements:
Ashwagandha – this is my go-to thyroid & stress supportive herb if you think your thyroid might need some support…and you know stress is an issue. Ashwagandha is an adaptogen and helps your body handle day-to-day stress. It also gently stimulates your thyroid, which will give you some energy. And, happily, it also helps with sleep. This is why I like it so much :)
Adrenal Support Blends:
These are safe to use anytime, with or without a diagnosis
Look for a blend that contains an array of herbs. Some of my favourite adrenal supportive herbs are ashwagandha, rhodiola, Siberian ginseng, and holy basil.
Thyroid Support Blends:
Only use only if you know your thyroid is low or borderline. Don’t mix them with any thyroid medications unless it’s been approved by your doctor, pharmacist, or naturopath.
Look for a blend that contains, iodine, selenium, tyrosine, ashwagandha (or another herb).
In Conclusion
You’ve done it! You’re done!
And, this was a pretty long masterclass, so let me sum it up the best I can:
Your thyroid function is affected by the stress in your life and for some, through an auto-immune condition. If you have symptoms of low thyroid and especially if you’ve had a lot of stress in your life, get some blood work done.
This year has been incredibly stressful, and your thyroid might need a bit of T.L.C. right now. Every single second you spend relaxed (even if it’s only for a fleeting moment) is a powerful healer. It’s the most important part. Spend a bit of time relaxing under a tree, take a nap, or simply say no to something you don’t want to. Your thyroid will sigh a deep breath of relief and do a bit of healing.
Please don’t hesitate to reach out if you have any questions, if you’d like more info on one of the topics that were discussed in this masterclass, or if you just need a bit of guidance on where to start. I’m always here to help ❤️
Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :)