🧀 The Foods That Help Hypothyroidism & Hashimoto's | Issue 203
The foods we thyroid patients should be eating more of!
This week, I wanted to make sure we cover beneficial foods, because it shouldn’t feel all doom and gloom!
This newsletter also includes a blend of thyroid news, articles, social media posts, personal health updates and more.
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This newsletter has been running since March 2018.
This Week’s Topic: Which Foods Are ‘Good’ For Thyroid Patients?
You may be surprised!
Many people with hypothyroidism and Hashimoto’s are keen to know whether a change in their diet could yield reduced symptoms of fatigue, joint pain and indigestion, among many others.
First and foremost, I have to make it clear that there is no magical diet that’s going to cure your hypothyroidism, no matter what you read online.
Secondly, when it comes to nutrition and what we eat, it’s important to be aware that what makes one person feel well or unwell, can have the opposite effect on another, and this is certainly true with thyroid patients, where some feel the benefit of removing certain types of food and others do not.
The short answer is: no one diet works best for everyone. We’re all different and often find that different things work for different people. This is why I don’t promote one way of eating for all of us.
And remember: all of what is mentioned in this newsletter plus all the other information you need to know as a thyroid patient is made easy to understand in my bestselling book “Be Your Own Thyroid Advocate”.
Widely Useful Foods
Overall, eating a nutrient dense diet is always going to be beneficial to thyroid patients in terms of supporting energy levels and optimum health.
As well as this, incorporating the below foods can help you feel your best as a thyroid patient.
Foods that contain zinc and selenium, since they provide nutrients that support thyroid function.
Sources of selenium include:
Meat – Chicken, Pork, Turkey, Beef
Fish and shellfish
Eggs
Brazil nuts
Sources of zinc include:
Meat – Red meat, poultry
Oysters, Crab, lobster
Dairy
Nuts
Beans
Iodine.
While it’s true that we need enough iodine to support thyroid function, excessive amounts can also be an issue. With iodised salt being readily available in most countries, most people will be getting enough from their diet as it is. If you consume a lot of seaweed for example, you could actually be taking in too much. A small intake of iodine at 150-220 mcg a day is usually safe and potentially helpful.The omega-3 fatty acids found in fish such as wild salmon, trout, tuna, or sardines make these an excellent part of any hypothyroid patient’s diet too. Hypothyroidism can increase the risk for heart disease as a result of higher levels of LDL, the ‘bad’ cholesterol, so fish rich in omega 3 can lower the risk of heart disease. Fish can also be a good source of selenium, as mentioned above.
Coconut oil reduces inflammation, raises body temperature and gives the body immediate, usable energy. Use in moderation.
As well as their zinc content, beans also contain a lot of protein, thus can be a great source of sustained energy, which, if you live with hypothyroidism, you may be lacking. They’re also high in fibre, which can be helpful if you suffer with constipation, a common symptom of hypothyroidism too. You can use beans in stews, curries and salads.
Bone broth may support a healthy gut which in turn helps with nutrient absorption. Many people with hypothyroidism will also find themselves low in vitamins such as D, B12 or iron. Bone broths may also help with joint pain and support the immune system.
Fermented foods such as yogurt and kefir help to continuously stock your gut with beneficial bacteria, resulting in a stronger immune system and overall better health.
Cinnamon, ginger, garlic, peppermint, chamomile and turmeric are anti inflammatories, which may help to control your thyroid condition and promote better health. Add them to your food or drink in your tea!
Please note that some of the foods mentioned above may still cause undesirable responses in some people, so please listen to your body and find out what works best for you.
Balancing Blood Sugar
Those with thyroid issues may also be more susceptible to feelings of low blood sugar. Symptoms can include headaches, feeling faint and dizzy, feeling hungry again soon after eating, feeling tired, grouchy, irritable and foggy minded.
One of the simplest things you can do to improve any thyroid symptoms you have is to learn how to keep your blood sugar well-balanced.
Healthy fats play a big role in our mental health, mood and brain function.
Good sources of fat include:
Olive oil
Sesame oil
Avocados
Olives
Nuts
Seeds
Peanut butter (and other nut butters)
Flaxseed
Salmon
Chia seeds
Eggs
Seed butter.
We can also promote more steady blood sugar levels by ensuring we consume enough protein with every meal and snack.
Sources of protein can include:
meats
cheese
eggs
nuts
seeds
yoghurts
beans and legumes.
We should aim to eat every 2-3 hours to keep blood sugar levels balanced, incorporating enough fats and protein with each meal and snack to keep us feeling better balanced. Going long times without food, such as fasting, can place extra stress on the adrenal glands, cause thyroid hormone Free T3 to reduce and also exacerbate Hashimoto’s. Look at the lists above and find ways to incorporate them in to your meals and snacks to keep your blood sugar more stable, therefore creating more energy, better mental focus, less fatigue. less headaches and more.
Let me know - do you incorporate these foods?
I Want To Hear From You
Which thyroid questions or topics would you like to see in future newsletters? Reply to this email or leave a comment below with your suggestions.
Personal Health Check-in
In my previous newsletters, I opened up about being in a really difficult place with my health. Thankfully, I am now over the chest infection.
I also received my MRI results and had another follow-up appointment with another specialist at the weekend. The current diagnosis we are working with is facetogenic low back pain with sacroiliac joint pain and possible nerve root irritation, triggered by an injury in pregnancy… it’s a lot to take in! But I have started seeing a new physiotherapist, and am booked in for some injections to help reduce the pain while I work on exercises to strengthen the area and hopefully get on top of it.
In terms of the hypothyroidism which has been worse lately, as both my Free T3 and T4 dropped a month or two ago, leading to a lot more symptoms returning, I have been on the higher Armour Thyroid (NDT) dose for 5 weeks. I have also ordered a Medichecks Thyroid Function Test to see what this dosage change has done.
I’ll keep you posted!
Social Media Spotlight
My most popular posts in the last week were:
Follow Me On Facebook | Instagram | Threads
Recent newsletters:
🦋 The Diagnosis You Might Be Missing: Hashimoto’s
🍓 The Foods I Wish I’d Avoided Sooner With Hypothyroidism & Hashimoto's
🩵 Marriage, Fatigue and Thyroid Flares
Remember: My readers get 10% off any Medichecks order with the code “INVISIBLE10”.
This medichecks test is the thyroid test I always use - it’s a finger prick test I complete at home and pop back in the post! Very easy and I fully recommend them for keeping on top of your thyroid health.
From The ITT Campaign
“Thousands of thyroid patients depend on Liothyronine (T3). But NHS England's mixed messages are putting access to T3 at risk.
We need your help. Please send our template letter to your MP urging NHS England to correct their mistake.”
It can be found here. (you’ll need to join the group to see it)
“The Energy Metaphor I Find Easier to Explain Than the Spoon Theory”
I found this to be a really interesting read and thought you’d like it too!
Can You Donate Blood on Thyroid Medication Like Levothyroxine?
Donating blood can be a wonderful thing. However, can we give blood if we have hypothyroidism or Hashimoto’s? And can we give blood if we’re on medication for this, such as Levothyroxine, Cytomel or NDT (e.g. Armour Thyroid)?
Why Do Some of us Need Less Thyroid Medication in Warmer Months?
We need the correct amount of thyroid hormones in our bodies to burn calories in order to create heat and fuel, which is important, in particular for your body temperature and energy levels.
Read my last newsletter here: 🍓 The Foods I Wish I’d Avoided Sooner With Hypothyroidism & Hashimoto's | Issue 202
That's all for this issue of The Invisible Hypothyroidism Newsletter, but you can find more information and support by:
⭐ Reading my newsletter archives!
⭐ Reading my website articles
⭐ Following me on Facebook | Instagram | Threads
Sharing some feedback I’ve received on these newsletters… 🤗
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Please Note: I strongly suggest consulting your doctor before making any changes to your lifestyle or health regimen. The information included in this publication is not meant to substitute the clinical guidance provided by a healthcare professional. Rachel Hill / The Invisible Hypothyroidism is not medically qualified and does not offer medical advice. Read the full disclaimer here. By reading this newsletter, you agree to the above linked disclaimer.
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