Thyroid Health
Holistic Approach to Thyroid Health
Feeling exhausted, anxious or depressed? Are you experiencing hair loss, dry skin, cold hands and feet or constipation? Are you gaining weight despite having a regular exercise routine and reasonable diet? These symptoms may be messages from your body that your thyroid gland is stressed. The thyroid is a butterfly shaped endocrine gland located in the center of the front of your neck. This small yet mighty gland produces hormones that regulate energy for the entire body. The thyroid controls most biological functions including metabolism, cognitive function and reproductive health. The hormones produced by the thyroid regulates the speed in nearly every process and metabolic pathway within the body; weight, mood, cognition, immunity, digestion and so much more!
Golden Roots Kitchen White Bean Vegetable Soup
Photo: Brittany Beryl
Nourishment for Optimal Thyroid Health
It is crucial to have proper nourishment for optimal thyroid function. Certain foods have the potential to inhibit and stimulate thyroid function. Iodine, Iron and Selenium are key nutrients that are important for the synthesis, metabolism and conversion of thyroid hormones. Consider integrating these nutrients and herbs into your diet to optimize thyroid health. Keep in mind that minerals work best in the company of other minerals, and whole foods are generally the best option. Every individual has unique dietary needs, and generally following a whole food, plant focused diet, while avoiding processed foods, will support thyroid health. However, when the body is undergoing a state of imbalance certain foods provide key nutrients that support healthy thyroid function.
Iodine:
Sources: sea vegetables (kombu, wakame, nori), seafood (cod, oysters, shrimp) and eggs
Golden Roots Kitchen Kate’s Kale Salad
Photo: Brittany Beryl
Pro-tip: add kombu or seaweed to broths and soups to pack a nutritional punch! If you are someone who is not a fan of the taste, when added to broths you can barely taste it.
Iron:
Sources: dark leafy greens (chard, kale, spinach), red meat, beans, lentils
Zinc:
Sources: beans, nuts (almonds, cashews, walnuts), seeds (chia, pumpkin, sesame, sunflower), grains (oats, quinoa, brown rice)
Selenium:
Sources: brazil nuts, tuna, red meat, red seaweeds, sardines
Tyrosine:
Sources: poultry, fish, nuts and seeds
Medium-chain triglycerides:
Sources: coconut oil, coconut meat
Ashwagandha:
This herb has the perfect combination of calming and energizing properties. Try it in tincture or capsule form, tea bags or loose leaf tea
Caffeine, sugar and alcohol:
Excessive consumption of caffeine (primarily from coffee), alcohol and refined sugars are often contributors of thyroid and hormonal imbalances, so it is best to be mindful of your consumption of these ingredients and seek to find healthier alternatives.
Golden Roots Kitchen Sprouted Nut And Seed Bread
Photo: Brittany Beryl
Gluten and Thyroid Disease
Studies are showing that gluten sensitivities have a close connection with autoimmune thyroid disease. Gliadin, the protein compound in gluten closely mimics thyroid tissue, and if you are sensitive to gluten your body can confuse gliadin for your own thyroid tissue and begin to attack the thyroid. If you know you are experiencing an imbalance, consider eliminating gluten from the diet to improve thyroid function. Because gluten is so widely used in the American diet and simultaneously a big trigger for many of us, Golden Roots Kitchen has chosen to make all their house made dishes gluten free.
Curious to learn more about what thyroid imbalance can look like and how to solve it?...
Understanding Thyroid Imbalances
Thyroid imbalances come in several forms. The most common thyroid problem is Hypothyroidism, a term used to describe a decrease in metabolic state due to scarce amounts or decrease in function of thyroid hormone. Symptoms include but are not limited to: constipation, hair loss, missing outer 3rd of eyebrows, anxiety, depression, cold hands and feet, dry skin, fatigue, brain fog, puffiness, unexplained weight gain and difficulty losing weight.
Another common form of thyroid imbalance is Hyperthyroidism. This occurs when the thyroid becomes overactive and produces more thyroid hormones than the body needs. Symptoms include but are not limited to: overheating, extreme agitation, anxiety, unexplained loss of weight, racing heart, tossing and turning at night.
Thyroid signals begin in the brain when the pituitary gland sends TSH (thyroid stimulating hormone) to the thyroid which tells the thyroid to produce thyroid hormones — T3 and T4. T4 converts to T3, which is best known as the bio-active form of thyroid hormone, because it has the greatest impact on the body. When we experience stress, the brain activates our innate alarm system that was carefully designed to protect us from harm. However when this system is chronically activated the thyroid compensates by attempting to conserve energy and therefore reducing thyroid function and hormone production. Imbalances of the thyroid are often rooted in chronic stress, poor diet and harmful lifestyle habits as well as in autoimmune disease.
While symptoms are key indicators and messages from your body that you are in a state of imbalance, many overlap with other health conditions and can leave people feeling discouraged. It is important to not dismiss these messages from your body, and work with your health practitioner to find answers or a diagnosis. Working with your practitioner to have a full thyroid blood panel done is the best way to get a picture of what is going on, so you can begin your journey back to balance. Many conventional practitioners will only test TSH levels, but it is important to also take a look at T3 and T4 levels, and in some cases testing for antibodies will be important to look deeper for autoimmune complications.
Wishing you wellness always,
Mary and the GRK tribe
Mary Smith has her Bachelor’s of Science in Nutrition and Food Science, is a Holistic and Integrative Gut Health Coach and serves as GRK’s in-house nutrition expert and blogger.
Resources for additional support
Book
Adrenal Thyroid Revolution by Aviva Romm
Article
https://avivaromm.com/thyroid-diet/
https://www.amymyersmd.com/article/thyroid-problem-solutions/
Podcast
https://stephencabral.com/podcast/1083/
Disclaimer:
The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.