PREVENTING HYPOTHYROIDISM WITH DIET
2-Increase Protein Intake
Fat is your friend and cholesterol is the precursor to hormonal pathways; if you’re consuming insufficient fat and cholesterol, you could be aggravating hormonal imbalance, which includes thyroid hormones. Healthy fats such as Omega-3s these essential fats, found in fish, grass-fed animal products, flaxseeds, and walnuts, are the building blocks for hormones that control immune function and cell growth, are critical to thyroid function, and improve the ability to respond to thyroid hormones. Other Natural, healthful fats include olive oil; ghee; avocados; nuts and nut butter; hormone- and antibiotic-free full fat cheese, yogurt, and cottage cheese (full fat, not skim); and coconut milk products. Limit your intake of saturated fat. People with thyroid problems, particularly hypothyroidism, can be at an increased risk for high cholesterol, which can lead to heart disease. Limiting your intake of saturated fat can help reduce your risk and keep your cholesterol level within a healthy range. Instead consume healthy fats that will balance hormones, like coconut oil, coconut milk, avocado, grass-fed beef, wild salmon, chia, flaxseeds, and hemp seeds.
4-Have Enough Nutrients
While nutritional deficiencies may not be the cause of hypothyroidism, studies indicate that severe zinc or selenium deficiencies can cause decreased thyroid hormone levels. Never take zinc on an empty stomach. Brazil nuts are high in both zinc and selenium. Optimal vitamin D levels are between 50-80 ng/ml; anything below 32 contributes to hormone pathway disruption. In addition, B vitamins help to manufacture thyroid hormone and play an important role in healthy thyroid function. And not having enough of these micronutrients and minerals can aggravate symptoms: iron, omega-3 fatty acids, copper, vitamin A, and iodine. Support your thyroid with optimal nutrition, including foods that contain iodine, zinc, omega-3 fats, selenium, and more.
5-Lower Carbohydrate Intake
To help the body to heal itself, remove burdens on its immune system. This means that all processed foods, artificial flavors, colors, preservatives, white flour, white sugar, table salt, hydrogenated oils, aluminum, high fructose corn syrup, maltose, dextrose, fructose, sucrose, and etcetera should be eliminated from the diet. Greatly reduce or eliminate caffeine and sugar, including refined carbohydrates like flour, which the body treats like sugar. People with hypothyroidism have difficulty processing carbs; as a result, a diet similar to that of a diabetic can be helpful. Make grain-based carbohydrates lesser of a focus, eating non-starchy vegetables to your heart’s content. Organic food is the ideal. Do not trust marketing that reads “All Natural”, because this phrase is intentionally unregulated, so that anyone may use it for anything. Lower your intake of sugars and grains and replace them with healthy fats. Most women especially consume far too many carbs which increase estrogen and negatively affect the thyroid.
6-Go 100% Gluten-free
Eating gluten can increase the autoimmune attack on your thyroid. Gluten is a potential goitrogen and can also trigger autoimmune responses (including Hashimoto’s thyroiditis) in people who are sensitive. If you have Hashimoto’s, this also means going on a strict gluten-free diet, as many studies show a connection between Hashimoto’s hypothyroidism and a gluten intolerance or celiac disease. A subset of autoimmune thyroid patients has dietary-triggered autoimmunity, due to celiac disease, or wheat/gluten intolerance. Celiac disease is a digestive disorder caused by the intake of gluten. For these patients, going on a gluten-free diet may eliminate antibodies, and cause a remission of their autoimmune thyroid disease. Even for some patients who do not have celiac disease, going on a gluten-free diet may reduce antibodies, reduce bloating, and help with energy and weight loss. Gluten is a protein contained in many common foods such as bread and pasta. Foods containing gluten such as barley, rye, semolina, wheat, and bulgur should be excluded from the diet. Hot dogs, ice cream, commercial soups and sauces, candy bars, and all kinds of baked goods can be sources of gluten (even small amounts of gluten must be avoided).
7-Avoid Goitrogens Overconsumption
9-Moderate Soy Consumption
11-Get Adequate Iodine From Dietary Sources
Incorrect iodine levels in the body can actually cause hypothyroidism making it one of the most important foods to regulate if you suspect hypothyroidism. Adequate iodine from dietary sources is also important – iodized salt, fresh ocean fish, and seaweed are good sources. Because iodized salt is heavily processed, some recommend avoiding iodized salt and instead getting iodine naturally from Primary sources of iodine: sea vegetables (seaweed), such as hijiki, wakame, arame, dulse, nori, and kombu and Seafood is naturally rich in iodine like saltwater fish, Cod, sea bass, haddock, and perch. Baked fish is the safest and most natural way to consume iodine but beware of bottom feeders, shellfish, krill, and etc. Secondary sources: eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, Swiss chard, garlic and dairy products such as milk, yogurt, and cheese.