Health Tips

Thyroid and hypothyroidism

The thyroid is a small, butterfly shaped gland found in the front of the neck, below the voice box (larynx) with two lobes, one on each side of the windpipe.

Hypothyroidism is when the thyroid gland is not able to produce enough thyroid hormones. The thyroid gland produces triiodothyronine (T3) and thyroxine (T4). The production of thyroid hormones is regulated by thyroid-stimulating hormone (TSH) which is made by the pituitary gland. As these hormones regulate the body’s metabolism, it is understandable that people with hypothyroidism will have symptoms associated with a slow metabolism.

Symptoms

• Fatigue
• Weakness
• Cold intolerance
• Constipation
• Dry skin
• Weight gain
• Coarse, dry hair
• Hair loss
• Puffed face
• Hoarseness of voice
• Muscle weakness
• Slowed heart rate
• Depression
• Memory loss
• Menorrhagia (heavy menstruation)

List of food to take

As hypothyroidism can lead to weight gain due to the slow metabolism, a healthful diet is necessary to prevent it. Foods containing iodine, selenium and zinc can help to maintain a proper thyroid function.

1. Iodine

Our body require iodine to produce thyroid hormones. Iodine deficiency can cause goitre. Food that are rich in iodine include cheese, milk, corn, potatoes, iodized table salt, saltwater fish, seaweed and whole eggs.

However, these food must be taken in moderate amounts as when taken in excess can worsen hypothyroidism.

2. Selenium

Selenium is a micronutrient that helps to “activate” the thyroid hormones and has antioxidant properties. Examples include tuna, sardines, chicken, turkey, eggs, mushroom and legumes.

3. Zinc

Studies show that zinc helps to regulate TSH. Food that are rich in zinc include oyster, shellfish, beef, chicken, pumpkin seeds and yogurt.

List of food to avoid

Certain food contain nutrient that may interfere with thyroid health.

1. Goitrogens

• Cruciferous vegetables: Cauliflower, kale and cabbage. Those with hypothyroidism can still enjoy these food but in moderation as it may contribute to goitre (enlarged thyroid gland) if taken in very large amounts. Also, cooking these vegetables helps to deactivate the goitrogenic effects.

• Soy: Tofu, tempeh, edamame, miso.
• Fruits and starchy plants: Peaches, strawberries, sweet potatoes and cassava.
• Nuts and seeds: Pine nuts, peanuts, millet.

2. Processed food

Processed tend to be calorie-dense and has little nutritional benefits. They will also promote weight gain. Examples are fast food, hotdogs, cakes, cookies and doughnuts.

3. Gluten

Hypothyroidism may be linked to certain autoimmune disorders such as celiac disease. Those with celiac disease are advised to avoid bread, pasta, barley, oats and cereals.

4. Medications and supplements

Certain supplements may interfere the body’s absorption of thyroid hormone. These include antacids, calcium supplements and iron supplements.

Tips for maintaining a healthy weight

While it is easy to gain weight when you have hypothyroidism due to a slow metabolism, there are plenty of steps that can help you to maintain a heathy weight.

1. Rest

Ensure to get 7-8 hours of sleep every night.

2. Mindful eating

By paying attention to what you eat, why you eat and how fast you eat, you can develop a better realationship with food. Focus on a healthful diet rich in fruits, vegetables and lean proteins.

3. Exercise

Performing regular moderate to high intensity aerobic exercise aids in increasing a your metabolism, thus promoting weight loss.

Bottom line

Hypothyroidism can cause low metabolism which leads to easier weight gain. Nevertheless, some foods and nutrients can help with the thyroid function. A person with hypothyroidism can still enjoy a healthy diet that supports the thyroid hormone metabolism and maintaining a healthy weight. 

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References:

1. What is hypothyroidism? | Medical News Today
2. Hypothyroidism: Foods to Eat and Avoid | Medical News Today
3. Best Diet for Hypothyroidism: Foods to Eat, Foods to Avoid | Healthline

Image credit:

1. https://s.abcnews.com/images/Health/GTY_thyroid_tk_130829_33x16_992.jpg 
2. https://cdn1.medicalnewstoday.com/content/images/articles/323/323196/thyroid-glad-in-a-mans-neck.jpg
3. https://www.shutterstock.com/image-photo/food-rich-iodine-various-natural-sources-1166437639?src=SSUqDOcf6b2RjS26Ssga1A-1-0
4. https://universityhealthnews.com/wp-content/uploads/selenium-foods.gif 
5. https://www.healthdigezt.com/wp-content/uploads/zinc.jpg
6. https://static1.squarespace.com/static/53765ad1e4b095f55e7385e4/t/5c0e946603ce6433b49137e0/1544459433275/Goitrogens
7. https://wholefoodsmagazine.com/wp-content/uploads/2019/01/Gluten-free.jpg
8. https://blog.cdphp.com/wp-content/uploads/2018/05/Mindful-Eating-1024x630.jpg

Written by

Dr Amirah Ekhsan