Here’s all you need to know if you’re suffering from hypothyroidism.
Hypothyroidism is a condition when the body doesn’t make enough thyroid hormones, which actually help in cell repair, metabolism and overall health. Hence, people who suffer from this condition often experience tiredness, hair loss, weight gain, feeling cold, and feeling down. Usually, it affects 1–2% of people worldwide, especially women than men.
Eating the right nutrients in your food can help in restoring thyroid function and minimize the symptoms. So let’s take a look at what is hypothyroidism and what foods you need to eat and avoid to control it.
What is hypothyroidism?
For the unversed, the thyroid gland is a butterfly-shaped gland that is located at the base of your neck. Its work is to make and store hormones that affect nearly every cell in your body. When the gland gets a signal called thyroid-stimulating hormone (TSH), it then releases the required hormones into the blood.
Foods to avoid
Fortunately, one doesn’t need to avoid many foods in case of hypothyroidism. Basically, you should have foods that contain goitrogens but highly processed foods with a lot of calories should be completely avoided as you may gain weight easily. A list of foods and supplements you should avoid:
- millet: all varieties
- highly processed foods, junk, cakes, cookies etc
- supplements: You may take supplements of selenium and iodine but don’t take too much of them
List of foods you can eat in moderation:
- Soy-based foods like tofu, soy milk, beans etc
- Veggies like broccoli, kale, spinach, cabbage, etc.
- certain fruits including peaches, pears, and strawberries
- coffee, green tea, and alcohol
Foods to actually eat
- Eggs as its yolk contains iodine and selenium while the whites are full of protein
- all types of meats, including chicken, etc.
- Fish and all types of seafood
- While cruciferous vegetables should be eaten in moderate amounts, all other veggies are good when cooked
- All other fruits, including bananas, oranges, tomatoes, etc.
- gluten-free grains and seeds like brown rice, buckwheat, quinoa, chia seeds, and flax seeds
- All dairy products, including milk, cheese, yoghurt, etc.
People with hypothyroidism should basically normalise a diet full of veggies, fruits, and lean meats as they are not only low in calories but are also very filling.
Tips for maintaining weight
- Get adequate sleep in the night
- Always make sure to practice mindful eating
- Do yoga or meditation as it can help you de-stress and improve your overall health
Maintain a low to moderate carb diet as it may lower your thyroid hormone levels