Role of Diet and Nutrition & Exercise in Hypothyroidism

 Role of Diet and Nutrition & Exercise in Hypothyroidism

 Introduction

The thyroid gland is a 2-inch butterfly-shaped organ located at the front of the neck. Though the thyroid is small, it is  a major gland in the endocrine system and affects nearly every organ in the body. It regulates fat and carbohydrate metabolism, respiration, body temperature, brain development, cholesterol levels, the heart and nervous system, blood calcium levels, menstrual cycles, skin integrity, and more.

 

Thyroid physiology and dietary constituents :

The hormones secreted from the thyroid gland are thyroxine (T4) and triiiodothyronine (T3). T3 is the active hormone and T4 acts as the prohormone. Only 20% of T3 is secreted from the thyroid and rest 80% comes from T4 deiodination in peripheral organs like liver and kidney. The thyroid gland is made of follicles, which are surrounded by a single layer of epithelial cell called the follicular cell. Follicle absorbs iodine and stores it in thyroglobulin a glycoprotein synthesized within thyroid cells.

The thyroid hormone synthesis can be summarized in the four steps. Firstly, active uptake of circulating iodide to cytosol by sodium iodide symporter.

 Secondly, oxidation of iodide by thyroid peroxidase and iodination of tyrosine residues on thyroglobulin molecule, creating mono and diiodotyrosines,

Thirdly, coupling of iodinated tyrosine residues to form T3 and T4 and fourthly the step of proteolysis due to hydrolysis and releasing the T3 and T4 in cytosol.

Iodine remains the major nutrient required for the synthesis of thyroid hormones. The second important micronutrient is selenium, which forms selenocysteine compounds and protects the thyroid from free radical damage. Research has shown that iron, vitamin A and zinc , Vitamin D and B Complex also plays an important part of thyroid hormone synthesis. Hence, dietary intake of all these micronutrients is essential for the functioning of the thyroid gland

The most common thyroid condition is hypothyroidism or interactive thyroid.

Thyroid issue affect an estimated 300 million people worldwide and about 42 million people in India.

The prevalence of hypothyroidism is 3.9 percent in adult population. The prevalence of sub clinical hypothyroidism is around 9.4  percent. In Female gender, the prevalence is higher at 11.4 percent when compared with male gender , in whom the prevalence was 6.2 percent.

Hypothyroidism usually is caused by an autoimmune response known as Hashimoto disease or autoimmune thyroiditis. Genetics account for about 70 percent of MTRR genes and MTHFR genes , which affect DNA Methylation .

 DNA Methylation relies on enough of right Vitamins , But not to much studies are still going on to fully understand there interaction , But those that may affect people with Hypothyroidism including Iodine , Selenium, Vitamin D , Vitamin B Complex , Vitamin A , Iron and Goitrogens ( Substances that interfere with Iodine intake ) .

In autoimmune thyroiditis , the thyroid gland do not release adequate levels of hormones T3 and T4 , Which are necessary to keep the body functioning properly. The lack of these hormones can slow down metabolism and causes weight gain , fatigue , dry skin and hair , tiredness , sensitivity to cold , slow healing , depression and poor concentration.

 

A Goiter or enlargement of thyroid gland can be caused by hypothyroidism and iodine insufficiency.

Hyperthyroidism , excessive intake or inadequate intake of iodine in diet or thyroid cancer.

Hyperthyroidism or overactive thyroid gland is another thyroid condition . The most prevalent form is graves disease in which the body's autoimmune response causes thyroid gland to produce too much of T3 and T4. Symotoms of Hyperthyroidism include weight loss ,high blood pressure , diarrhoea , and rapid heart beat.

Hypothyroidism and brief them about the important nutrients like Iodine , Selenium ,Vitamin D, Iron , Vitamin A and B Complex and about harms of goitrogens and fatty food .

- Give n explain a diet plan to all the Cases according to there Dietary habits , religion , ethnicity ,region and preferances with a brief education about the importance of yoga and exercise for hypothyroidism patients and necessary micronutrients and  harms of Goitrogens specifically for healthy thyroid.

- Will Advise the cases to follow specific diet plan for six weeks and will recheck there TSH ( thyroid stimulating hormone ) after six weeks 

 

Exercise

A 40 min brisk walk or swimming or any game is very essential and useful for patient of hypothyroidism

Yoga

10 Yoga Poses That Can Improve the Health of Your Thyroid

Can yoga help your thyroid?

Yoga brings many benefits to your overall health and well-being. It can balance your energy, increase flexibility, and relieve stress. There is a connection between stress and hypothyroidism, but certain yoga poses are thought to balance out thyroids that are either underactive or overactive.

 

Several studies have shown the positive effect of yoga on improving thyroid function. Keep in mind that these poses cannot cure your thyroid imbalance. Yoga is considered a complementary therapy. It shouldn’t be used as a replacement for any therapies or medications you’re currently undergoing.

 Yoga poses for your thyroid

Most of these poses are considered throat-stimulating. They’re thought to improve circulation and energy flow around the thyroid, and stretch and strengthen the neck.

 

Be sure to honor the limitations of your body. Be gentle and easy with yourself. You can adjust or modify the poses to suit your needs. You don’t have to do all of the poses in one session. You can try a pose or two throughout the day.

 

1. Supported Shoulder Stand

Shoulder stand is often the first pose that’s suggested to treat the thyroid. Since it’s an inversion, it stimulates blood flow to the glands in the upper body. This is believed to have a positive effect on the efficiency of the thyroid. Additionally, the way your chin is tucked into your chest in this position is believed to benefit thyroid function.

 

You can use a folded towel or blanket under your shoulders for support.

Bring your shoulders to the edge of the blanket and let your head rest on the mat.

Lie flat on your back with your arms alongside your body and your palms facing down.

Press your arms and back into the floor for support.

On an inhale, lift your legs up to ninety degrees.

Slowly exhale and bring your legs over your head.

Your feet can balance in the air.

Bring your hands to your lower back to support your body.

Keep your fingers pointing up toward your hips with your pinky fingers on either side of your spine.

Raise your legs straight up toward the ceiling.

Aim to keep your shoulders, spine, and hips in one line if it’s possible.

You can also keep your hips away from your body at an angle.

Keep your chin tucked into your chest as you keep your neck in one position.

Release the pose by slowly releasing your legs back over your head.

Bring your arms back alongside the body.

On an inhale, slowly roll your spine down vertebrae by vertebrae and lift your legs to ninety degrees.

Exhale as you lower your legs to the floor.

Be mindful of your neck during this pose and discontinue the practice if you have any discomfort. It’s advised that you learn this pose under the tutelage of a teacher who has a strong knowledge of alignment. Remember that this pose is not recommended to everyone due to the possibility of injury.

 

2. Plow pose

In plow pose, your thyroid is believed to get the same stimulation as it does in shoulder-stand. You may find it easier to do plow pose.

 

Lie flat on your back with your arms alongside your body and your palms facing down.

Press your arms and back into the floor for support.

On an inhale, lift your legs up to ninety degrees.

Slowly exhale and bring your legs over your head.

Bring your hands to your lower back to support your body.

Keep your fingers pointing up toward your hips with your pinky fingers on either side of your spine.

You may place a bolster or block under your feet if they don’t reach the floor.

Keep your hands on your hips if your feet do not touch reach the floor or the prop.

If it’s comfortable and your feet are supported, you can bring your arms alongside your body or interlace your fingers in front of your hips. You may also bring your arms overhead.

Release the pose by bringing your arms on the floor alongside your body.

Slowly inhale to lift your legs up and realign your spine along the floor.

Exhale to lower your legs to the floor.

You can use pillows to support your feet if they don’t reach all the way to the floor.

3. Fish Pose

Fish pose is the perfect counter pose to shoulder-stand. It’s more accessible and can also be done on its own.

 

Sit on your buttocks with your legs extended in front of you.

Move to one side at a time so you can place your hands underneath your buttocks.

Face your palms down and your fingers facing toward your toes.

Draw your elbows into each other and open your chest.

Slowly lean back onto your forearms and elbows.

Again, open your chest as much as possible and press into your arms to stay lifted.

Drop your head back if you feel comfortable.

Release by lifting your head, releasing your hands, and lying down on your back.

Fish pose and shoulderstand are thought to be most effective for improving thyroid function. As you let your head hang back in fish pose, you stimulate your thyroid by exposing the throat area.

 

 

4. Legs-up-the-wall pose

ViparitaKarani, or legs-up-the-wall pose, is a restorative inversion. It doesn’t put pressure on the neck and is suitable for most people. It’s an excellent choice since it’s passive and helps to restore your balance.

 

Use a folded blanket or firm pillow underneath your hips for support.

Add more height to the support if you’re more flexible.

Sit with your right side against the wall.

Lift your legs up along the wall at the same time as you lie back.

Your buttocks can be right up against the wall or a few inches away.

Experiment to find the height and distance that works for you.

Soften your throat as you relax your neck and chin.

You can keep your arms alongside your body, above your head, or in any comfortable position.

Remain in this position for up to 20 minutes.

You can perform a variation by allowing your legs to open wide to either side or bringing the soles of your feet together and bending your knees.

Release the pose by pushing yourself away from the wall.

This pose is thought to relieve stress that can contribute to thyroid imbalance. Try holding this pose for at least 5 minutes at a time.

 

5. Cat-cow pose

The fluid motion in cat-cow pose is also believed to stimulate your thyroid. Drawing your chin into your chest and then exposing your throat chakra brings blood flow to this area.

 

Come onto all fours with your wrists directly under your shoulders and your knees underneath your hips.

Move your weight forwards and backward and side-to-side.

Then return to center and ensure you have equal weight on all four points.

Inhale and let your belly fill with air and drop toward the mat.

Look up toward the ceiling and lengthen your neck and throat.

Exhale and draw your navel into your spine.

Tuck your chin into your chest as you lift and round your spine toward the ceiling.

Allow your breath to guide the movement.

Continue this flowing movement for a few minutes.

Release by sinking back into child’s pose for a few moments.

This pose is thought to benefit the circulation of spinal fluid. This is believed to increase mental clarity and enhance energy. Focus your awareness on your throat area as you move through this pose.

 

6. Boat pose

The position of your neck in boat pose is said to have a positive influence on the thyroid.

 

Sit on the floor with your legs extended in front of you.

Place your hands on the floor beside you.

Slowly lean your upper body back slightly.

Keep your spine straight and your chin tucked in toward your chest.

Balance on your two sitting bones and your tailbone.

Bend your knees before lifting your legs into the air.

Straighten your knees if it’s possible.

Bring your toes a little higher than eye level.

Lift your arms so they’re parallel to the floor with your palms facing each other.

You can hold the backs of your thighs or keep your hands on the floor if it’s more comfortable.

Engage your core as you keep your breathing deep and relaxed.

Stay in this pose for up to 1 minute.

Release the pose by bending your knees into your chest.

Continue balancing on your sitting bones.

Hug your legs and drop your head down for a few moments.

Keep your chin tucked in slightly as you breathe steadily in this pose. Stay upright and refrain from leaning back too far. You can modify the pose by bending your knees.

7. Camel pose

The strong neck extension in camel pose is said to stimulate the thyroid gland and increase circulation to this area.

Come onto your knees with your feet extended behind you.

Keep your knees, hips, and shoulders in one line.

Place your hands at the base of your spine with your fingers facing down.

Keep your pinky fingers on either side of your spine.

Draw your elbows in toward each other and open your chest.

Keep pressing your thighs and hips forward as you slowly bend back.

Let your head drop back if it’s comfortable.

If you feel supported you can reach back to hold your ankles.

You can move onto your toes to make it easier to reach.

If you’re very flexible, you can walk your hands further up your legs.

Bring your hands back to your lower back before lifting up to release the pose.

Relax in child’s pose or downward facing dog.

8. Cobra pose

Cobra pose brings gentle stimulation to the thyroid gland. It’s not as intense as some poses that have you tilting your head all the way back. That said, it’s okay to fully release your neck in this pose and let it drop back. Do this only if it feels comfortable.

 

Lie flat on your stomach with your hands underneath your shoulders and your palms pressing down.

Squeeze your elbows into the side of your chest.

Press into your palms as you feel the energy of your thumbs drawing back. Feel the energy of your pinky fingers moving forward.

On an inhale, slowly lift your head, chest, and shoulders.

Come partway, halfway, or all the way up.

Keep a slight bend in your elbows.

If it’s comfortable you can let your head drop back.

Release the pose by bringing your head back to center.

On an exhale, slowly lower back down to the mat.

Relax your arms by your sides.

Gently shake your hips from side to side to release your lower back.

You can also keep your head facing forward and do gentle neck twists from side to side. Turn to look over one shoulder and gaze back at your feet. Return to center and turn to the opposite side.

 

 

9. Upward bow (wheel) pose

Wheel pose is believed to be a heart opener, which means it gives you energy. It also stimulates energy flow to the thyroid area as your neck opens.

Lie flat on your back and bend your knees to bring your heels in close to your body.

Bring your elbows to face toward the ceiling as you put your hands on the floor next to your head.

Keep your fingers pointing toward your shoulders.

Make sure your feet are not wider than your hips.

Press into your feet and on an exhale, lift up your tailbone and buttocks.

Draw the energy of your knees together and keep your thighs strong.

Press into the insides of your feet.

Then press into your hands as you lift up onto the crown of your head.

Next press all four points into the floor as you lift your head off the floor and straighten your arms.

Allow your head to hang back and release any tension in the throat.

Slowly release out the pose the same way you came up.

Allow yourself some time to completely relax your body.

If this pose is too difficult or causes you any pain, don’t do it.

 

10. Corpse pose

While this pose may not seem difficult, it can actually be challenging to lie in stillness for a stretch of time. This pose allows your body to rest open fully and completely supported.

 

Lie flat on your back with your feet about hip-width apart and your toes splayed out to the side.

Extend your arms away from the body with your palms facing up.

Place your head, neck, and spine in one line.

Allow yourself to relax completely and let go of any tension in the body.

Fall heavy to the floor as you allow your breath to relax.

You may wish to bend your knees to support your lower back.

You can place pillows under your knees for additional support.

Corpse pose allows for complete relaxation. It’s a great way to unwind and destress. It helps you to become aware of any tension you’re holding in your body. Keep your awareness on your breath moving through your body. Notice how your body feels. You can practice for up to 25 minutes. You may choose to do a guided meditation or yoga nidra session while you lie in corpse pose.

 

 

The takeaway

Adding some or all of these yoga poses to your routine may help to improve your thyroid function. Do what feels best on a daily basis. Try to do at least a little bit of yoga each day.

 

These poses may lead you to discover new variations and postures that bring you the most benefit. Always listen to your body. Be aware of how each pose affects you and especially your thyroid

 

Indian Diet Plan for Hypothyroidism

Early Morning – 1 glass warm water with lemon + your thyroid medicine.

 

Breakfast:  1 Cup Oats upma  OR  2 egg white omelette  with lots of capsicum OR  Vermicillyupama with veggies  -1 bowl.

 

+ Ginger and lemon tea ( do not add milk) – 1 cup

 

Mid-Morning: 1 medium sized Orange  / Green or red Apple / 1 cup Grapefruit / 1 cup water melon.

 

Lunch: 1 cup Salad (excluding cruciferous vegetables),

 

+ 1 Cup brown rice / broken wheat daliya / 2 small phulka( fat less ), +  Vegetable 1 Cup,

 

+ 1 Cup Dal, + 1 cup curd or 50 gms Fish (not fried) or 50 gms chicken.

 

Post Lunch : 1 glass butter milk / 1 cup green tea  + 15 mins walking.

 

Evening snack: 1 cup green tea + 2 – 3 walnuts or brazil nuts.

 

Late evening: 1 cup vegetable soup (not strained) OR Bone Broth – 1 cup .

 

Dinner: 1 cup Salad (excluding cruciferous vegetables),

 

+ 2 fatless bajra or jowariroti  or 2 thalipeeth ( Mix Flour roti ),

 

+ 1 Cup cooked bottle gourd / ridge gourd / carrot vegetable, + 1 cup curd.

 

Post Dinner : 1 cup warm water with lemon + 15 mins walking.

 

Bed Time – 1 cup Turmeric tea ( Boil water , add 1 full tsp of turmeric in it, 1/4 th tsp black pepper powder, and 1/4th tsp virgin coconut oil. ) This turmeric tea is excellent to activate your thyroid gland to produce more thyroid hormone. Regular intake can also help you get rid of the medicines, if you are newly detected.

Hypothyroidism occurs when levels of the two thyroid hormones, triiodothyronine (T3) and thyroxine (T4), are too low. Although changing your diet alone isn’t enough to restore normal thyroid hormone levels, avoiding some foods and eating more of others can improve your body’s absorption of these hormones.

 

 

Foods to avoid

Many common foods and supplements contain compounds that interfere with thyroid function. In general, it’s best to avoid the following:

Soy

Studies suggest that phytoestrogens in soybeans and soy-rich foods may inhibit the activity of an enzyme that makes thyroid hormones. One study found that women who consumed soy supplements were three times more likely to develop hypothyroidism.

Iodine-rich foods

Some forms of hypothyroidism are caused by a lack of sufficient iodine. In such cases, using iodized salt or iodine-enriched foods can be beneficial. But eating too much iodine can have the opposite effect and suppress thyroid gland activity. Check with your doctor before taking supplements.

Iron and calcium supplements

Taking iron or calcium supplements can also change the effectiveness of many thyroid medications.

High-fiber foods

Although a high-fiber diet is usually recommended, too much fiber eaten right after taking thyroid medicines may interfere with their absorption. Wait two hours before you eat a high-fiber meal (one with more than about 15 grams of fiber).

Certain vegetables

Cruciferous vegetables that are rich in fiber, like broccoli, cabbage,raddish,turnip,mustard leaves spinach, kale, and Brussels sprouts, may inhibit thyroid medication absorption. Reducing the amounts of such produce in the morning right after taking your medication may help.

Caffeine, tobacco, and alcohol can also influence the effectiveness of thyroid medicine. So  regulate or reduce  consumption.

Food to eat

Nutrient-rich foods that improve your health may also benefit your thyroid gland. Certain compounds and supplements may help as well. These include:

Antioxidant-rich fruits and vegetables

Blueberries, tomatoes, bell peppers, and other foods rich in antioxidants can improve overall health and benefit the thyroid gland. Eating foods high in B vitamins, like whole grains, may also help.

Selenium

Tiny amounts of selenium are needed for the enzymes that make thyroid hormones to work properly. Eating selenium-rich foods, such as sunflower seeds or Brazil nuts, can be beneficial.

Tyrosine

This amino acid is used by the thyroid gland to produce T3 and T4. Good sources of tyrosine are meats, dairy, and legumes. Taking a supplement may help, but ask your doctor beforehand.

Diet plans and herbal supplements

Hypothyroidism doesn’t have to prevent or limit you from following a healthy lifestyle. People with hypothyroidism can choose to be vegetarian, eat protein-rich foods, and avoid ingredients that may cause an allergy.

You may also decide to use alternative medicines for hypothyroidism. Some plant extracts, like ashwagandha (Withaniasomnifera), coleus (Coleus forskohlii), gotu kola (Centella asiatica), and guggul (Commiphoramukul), may ease symptoms of hypothyroidism.

 

 Having your lifestyle changes are affecting your thyroid and your overall metabolism.