According to recent studies from National Family Health Survey 2019-2021 study-Self-reported cases in India were 2.7% for women and 0.5% for men between the age groups of 15-49 years. Prevalence of thyroid during pregnancy is 10.40%.
Let’s know about this further –
It all starts with the thyroid gland that is located just below our voice box and sides of our windpipe which kind of appears to be butterfly shaped. Here is where our hormones thyroid stimulating hormones(TSH), thyroxine (T4) and triiodothyronine (T3) are produced. It helps with maintaining our metabolism, energy levels and other different functions in our body.
Let’s dive deeper into the most commonly known disorder – hypothyroidism, which is said to affect 11% of Indians. Hypothyroidism is a condition where thyroid hormone is not produced enough resulting in increased levels of Thyroid Stimulating Hormone(TSH).
Causes for hypothyroidism can either be genetic factors, autoimmune factors, medications, radiotherapy, or removal of thyroid gland completely. Tiredness, obesity, hair fall, xeroderma (dry skin), depression, etc are few of the many symptoms that we may observe in these conditions.
There is no durable cure for this condition however, it can be managed by following a good lifestyle, making necessary dietary changes and taking your medications timely.
As far as diet is concerned the main focus is on progressive synthesis of thyroid hormone and a smooth functioning of the thyroid. To name a few essential vitamins and minerals important for a healthy thyroid are – Iodine, zinc, Vitamin D, omega -3 fatty acids and also a diet rich in fibers goes a long way!
Here is a list of foods to eat and avoid –
Foods to Choose:
Lean protein sources like – Chicken, fish, low-fat dairy products, peas, beans, eggs, yogurt
All the green leafy vegetables most importantly Spinach – as they are rich in calcium and Iodine which are considered a blessing to those thyroid glands for their adequate synthesis of hormones. Whole grains like Oats,quinoa, millets, brown rice, Iodine rich foods like Iodized salt, salmon, tuna dairy products like milk and cheese.
Vitamin D adequate sun exposure which is possible with adequate outdoor aerobic exercises like walking, cycling, swimming,etc. Hydration is really important for the body; to detoxify and eliminate tiredness and rejuvenate dry skin. Herbs like turmeric and ginger help too. Inclusion of good amounts of nuts and seeds are the best ways to get your body mineral levels up a notch.
Foods to Avoid:
Foods containing gluten,
processed and packed foods like candies or high sugar content,
alcohols or aerated drinks,
vegetables like cauliflower, broccoli (cruciferous vegetables), soybeans
Fatty foods like meat and butter.
Here’s a sample diet plan for you-
Breakfast: Peas poha, oats porridge/oats yogurt bowl (with nuts and seeds), Palak paratha, methi thepla, thalipeeth, etc
Mid-morning: Fruits + nuts, Thyroid herbal tea,
Lunch: Roti + subji with salad, Rice – dal/sambar + subji + salad, Mushroom/paneer/pumpkin/vegetable rice + salad/raita, etc
Evening: Roasted makhana, Thyroid herbal tea/ sandwich
Dinner: Chickpeas salad/grilled paneer salad/mushroom salad/chicken salad, Fish curry + rice/chicken curry, vegetable soup grilled paneer/fish/chicken/boiled moong, high-protein wraps – paneer/chicken/mushroom wraps, etc.
Managing our TSH levels
As discussed earlier TSH is a thyroid-stimulating hormone that releases two hormones T4 and T3 with the help of our hypothalamus of the brain that helps in the regulation of our energy production and protein synthesis which in turn helps with our metabolism on a daily basis.
TSH in our blood helps to detect the functioning of a thyroid gland.
When the thyroid gland produces inadequate hormones it is said to be an underactive thyroid or hypothyroidism and Hyperactive or Hyperthyroidism when the gland over produces the hormones.
Let’s get to know a few points that help with keeping TSH levels low-
- Eating a diet preferable for the thyroid condition as discussed above where our main focus is on leafy vegetables and vegetables, nuts and seeds, legumes and pulses, millets and cereals, fruits, iodine rich foods, eggs, fishes and lean meat like chicken and yogurts.
- Avoid Goitrogens; they are mainly present in cruciferous vegetables like broccoli, cabbage, cauliflower, soybeans.
- Indulge in yoga, meditation and deep breathing exercises to avoid any stress as they interfere with the thyroid functioning.
- Include aerobic exercises like walking, cycling,swimming, running/jogging as they are thyroid friendly and help keep your thyroid hormones flow at ease.
- Have enough of Vitamin D; so go outdoors and get yourself exercising! Seek a doctor’s help with its supplements.
- No to processed foods due to additives and high amounts of sugar causes hormonal imbalance and inflammation which can cause a stress over the thyroid hormones.
- Say no to Gluten as it triggers the symptoms of thyroid
- Hydration is key! – helps the body get rid of toxins and also keeps your thyroid functioning positively.
In recent years, there has been a lot of speculation with the two salts – White salt and Pink salt.
Which of these two could be a better option for better thyroid health? one could wonder.
The word on the street is that Pink Salt is a healthier option. You might expect me to say that as well but salts are nothing but Sodium Chloride – it’s essential for our body to maintain a good osmotic pressure in our body fluids but it can be consumed in any form not necessarily salt.
Due to increased cases of Thyroid among women in our country; our Government has introduced Iodized salt in the market to prevent thyroid diseases under the program – National Iodine Deficiency Disorders Control Programme (NIDDCP).
Although now for a thyroid treatment your doctors would advise you to have iodised salt rather than a pink salt as the texture of the salt is salty and crisp which tastes bitter.
A spoon of iodised salt gives a better taste in foods but for the same amount of taste in food you might have to use 2-3 spoons of pink salt which would increase cases of blood pressure in the body. Therefore, Moderation of these salts in our diet is a must.
If you are a tea lover then we have got you covered. Try our “Thyroid Care Ayurvedic Tea”
This tea not only helps maintain the thyroid hormones but it does not interfere with other medications as well.
This tea is enriched with a goodness of ayurvedic herbs likeBrahmi that reduces stress and anxiety, Gotukola which improves blood vessel health increasing the blood flow to the brain which improves thyroid health, Cardamom,Rose,Cinnamon that is an anti inflammatory and an antioxidant, Chamomile that heals skin issues and balances the thyroid hormone levels and many others.
I hope everyone has their thyroid as beautifully functioning as a butterfly. In case you get stuck on where to start, make sure to reach out to me for any sort of guidance on the same.
