Nearly 200 million people throughout the world have a thyroid that is not functioning at an optimal level. In this case, it is easy to gain weight because the thyroid is not able to ensure proper metabolic function. Those without a thyroid disorder can also benefit from training their thyroid. The key is to know exactly how to do it so that your thyroid is able to work for you. Always check with your doctor before starting any protocol.
REDUCE CARDIOVASCULAR EXERCISE
When you are trying to lose weight, the first thing you consider is increasing your cardiovascular exercise, but this may not be what your thyroid needs. While this form of exercise has a number of benefits, if you do too much cardio, you may actually increase cortisol hormone levels and create oxidative stress that can harm the thyroid.
For 24 hours after strenuous cardio, your thyroid hormones are lowered, resulting in this gland not operating as efficiently. Cardio is still important, but if you are concerned about thyroid health, you want to keep it to 30 to 45 minutes per session three days a week.
FOODS THAT MAY DISRUPT THE THYROID
There are certain foods that can temporarily slow your metabolism and cause your body to hang onto fat and calories. These foods can also cause problems for the thyroid under certain circumstances. If you are taking medications for your thyroid, do not eat these foods within 30 minutes of taking your medication.
Cautionary Foods For Thyroid Health:
- Soy foods: Goitrogens are chemicals found in soymilk, edamame and other soy products that can interfere with the thyroid’s ability to make hormones, though this only becomes a problem when you are not getting sufficient amounts of iodine in your diet.
- Brassica Vegetables: Brussel sprouts, broccoli, spinach, cauliflower, and cabbage can affect thyroid hormones like soy foods because they also contain goitrogens as do peanuts. Eat them paired with iodine rich foods to counteract the effect of goitrogens.
- Kale: As shocking as it is, the superfood Kale can also cause thyroid problems because it contains goitrogen, which prevents the thyroid from getting enough iodine. As long as your diet is sufficient in iodine, eating Kale will not be a problem.
- Organ Meats: Organ meats like kidneys and liver contain a substantial amount of Lipoic acid that can disrupt thyroid function and effect thyroid medicines you take.
- Gluten can lead to underactive thyroid in people with Celiac Disease.
- Fatty foods can affect proper absorption of thyroid hormone replacement medicines in the body and they interfere with the thyroid’s ability to produce hormones as well.
- Stick with foods that work to boost your metabolism, such as those high in B vitamins and iron. You should make sure to get plenty of antioxidants by eating berries, squash, and other foods that contain them.
Follow a well-balanced diet that includes a wide variety of fresh, whole food. Concentrate on lean proteins, fruits, vegetables and whole grains. You can also eat a limited amount of dairy that is low in fat.
Keep your treats to once per week so that you are not overeating, but not depriving yourself either.
You also need to ensure that you are drinking plenty of water so that you stay hydrated and to promote overall metabolism efficiency.
INCREASE OMEGA-3 INTAKE
Omega-3 fatty acids have the ability to kick your thyroid into gear by reducing inflammation in the body. You can increase your intake of this nutrient by eating these Omega-3 fatty acid rich foods:
Fresh Produce:
- Brussels sprouts
- Kale
- Spinach
- Watercress
Oils:
- Soybean oil
- Canola oil
- Cod liver oil
- Flaxseed oil
- Mustard oil
- Walnut oil
Fatty Fish:
- Salmon
- Sardines
- Halibut
- Mackerel
- Oysters
- Herring
- Trout
- Tuna (fresh)
Dairy and Juices Fortified With Omega-3s
- Margarine
- Milk
- Juice
- Eggs
- Soy milk
- Yogurt
Grains and Nuts
- Walnuts
- Whole Grain Bread
- Pumpkin seeds
- Cereal
- Flaxseed
- Oatmeal
If you do not get enough of this nutrient from your diet, taking a high-quality supplement is often helpful.
CARBOHYDRATE CYCLING
Many people immediately turn to reducing their carbohydrate intake when their thyroid is making it hard to lose weight. However, cycling your carbohydrates is a much better option because this keeps the thyroid guessing so that it is more likely to burn calories efficiently.
You can cycle two weeks with a normal carbohydrate intake and one week on a higher carbohydrate intake to achieve this. Just be aware that during the week where you are consuming a higher number, you may retain some water that will disappear once you down cycle again.
Summary
Now you know exactly what you need to do to train your thyroid and work toward reaching a healthy weight. All of the methods needed for thyroid training will also help to benefit your overall health.
Before you make any changes to your lifestyle, you should first consult your doctor to ensure that the changes are safe for you. Your doctor can also give you additional advice about changes you need to make to improve the overall health and function of your thyroid so you get the best results.
WEIGHT MANAGEMENT WITH THYROID DISEASE
When you are unable to lose weight or maintain your weight despite putting forth a solid effort, the thyroid gland is typically suspected, especially in women.
Even those who test on the lower end of the normal range can still experience weight issues. There are several ways to manage weight with an underactive thyroid gland. In many cases, a variety oftechniques are required to get the best results and to help keep your weight where you want it or to lose excess weight.
Levothyroxine
This is a prescription medication that replaces the lost thyroxine hormone, a thyroid hormone that is low in people with underactive thyroid. Doctors usually start patients off with a low dose and then increase it until they are getting the desired effect. Your thyroid levels are checked via blood test throughout the process to determine when you are at the right dose. You take the medicine once per day and at the same time daily.
Most people do not experience side effects due to starting at a low dose and gradually increasing it. However, side effects are possible and may include:
- Sweating
- Headaches
- Vomiting
- Chest pain
- Diarrhea
- Vitamin A
Vitamin A is critical for the production of thyroid stimulating hormone and it is also necessary to turn the T4 hormone and into the T3 hormone. If you have low levels of this vitamin, this can lead to your thyroid gland not being as effective. Symptoms like poor night vision and being sensitive to light are indicative of a vitamin A deficiency.
B Vitamins
All of the B vitamins are necessary for thyroid function and they all play a different role:
B1 works to regulate thyroid function.
B2 works to stimulate thyroid and adrenal gland function for proper hormone secretion.
B3 ensures thyroid cell efficiency.
B6: The thyroid gland cannot properly use iodine without this vitamin. Iodine is necessary to make thyroid hormones.
B12: Those with an underactive thyroid cannot absorb this vitamin, leading to a vitamin B12 deficiency. This can cause neurological disorders so supplementation is often necessary.
DIET FOR THYROID HEALTH
There is no single diet that will help with weight loss and weight management for those with a thyroid disorder. However, knowing which foods to avoid and how to eat healthy are important.
Like anyone else who follows a sensible weight loss plan, you want to eat a balanced diet that consists mostly of fruits, vegetables, whole grains, and lean proteins. You can also eat low-fat dairy products in limited quantities.
Be Cautious With These Foods:
- Soy products: These can interfere with how the body uses the thyroid hormone, and should be eaten alongside iodine rich foods.
- Cruciferous vegetables: If you have an iodine deficiency, these vegetables can interfere with thyroid hormone production. Common vegetables in this category include cabbage and broccoli.
- Fatty foods: Fatty foods may inhibit the absorption of thyroid medications.
- Sugary foods: These foods can contribute to weight gain, especially when in combination with a thyroid disorder that is slowing the metabolism.
- Processed foods: When someone has a thyroid disorder, their risk of high blood pressure increases. Sodium also increases this risk and processed foods are rich in sodium.
- Fiber: Fiber is an important nutrient, but too much can interfere with the absorption of thyroid medication.
CONCLUSION
It does not take long to learn what you need to about the thyroid and how it works to regulate your metabolism. You can use this information to help you to either lose weight or maintain your healthy weight. If you are doing everything necessary for weight loss or weight management and fail to lose or maintain your weight, talk to your doctor. It is important that you know what your thyroid hormone levels are so that you can take the right steps to help in controlling your weight.
If an underactive thyroid is to blame, there are medications to help ensure that this gland returns to optimal function and that your thyroid hormones are being adequate produced.
Some people will require medical treatment while others may do well with making certain lifestyle changes. To know which is going to work for you, you need to know your thyroid levels and this means seeing your doctor for the proper bloodwork.
Make sure that you stay on top of your thyroid health so that you can keep this gland healthy long-term, this is especially critical for women who are at the highest risk for thyroid problems.
This is also especially important if you have a pre-existing thyroid disorder or a family history of thyroid disorders. In addition to the methods discussed above, talk to your doctor to learn about any additional steps you can take to keep your thyroid healthy.
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