Tag Archive nutrients

Nutrients for Underactive Thyroid

The thyroid is a butterfly-shaped gland in your neck that releases hormones. Thyroid hormones help your body regulate a few things – not a big deal – just the metabolism of ALL cells. And this is critical for having the energy to live your life.

(Yes, your thyroid IS a big deal!)

Furthermore it’s estimated that at least 3.7% of UK adults have an underactive thyroid.

When you don’t have enough thyroid hormone, you have what’s called hypothyroidism. This can result in the slowing down of your metabolism and chronic fatigue. Some of the other symptoms can include weight gain, forgetfulness, dry hair and skin, constipation and feeling cold.

You can get a diagnosis of underactive thyroid from a blood test from your health professional.

How does the thyroid become underactive?

There are many reasons why your thyroid may become underactive. The most common is autoimmunity, where the immune cells attack other cells in the body. In this case, the cells of the thyroid gland.

It can also be the result of low levels of iodine, which is an essential mineral.

Below I explain about nutrients for underactive thyroid.

Nutrients for underactive thyroid

Enough iodine from food – you will find iodine naturally in fish and seafood. Other foods that contain iodine are navy beans, potatoes, and eggs. Sometimes levels of natural iodine depend on the amount of iodine in the soil. Also you will find that iodine is also added (i.e., fortified) to some foods.

Enough selenium from food – selenium is another essential mineral to support the thyroid. Selenium-rich foods include Brazil nuts, mushrooms, meat, and fish.

Enough protein – One of the common symptoms of thyroid issues is fatigue. If this is the case, one thing you can eat more of is protein. Protein keeps you feeling full for longer and has plenty of B vitamins to support your adrenals and energy production.

Gluten-free – Try going gluten-free. There is evidence of a link between underactive thyroid and gluten sensitivity. There may be a “cross-reactivity” where the immune cells that are sensitised to gluten can attack the thyroid cells by mistake. This is essentially how autoimmunity works and can affect more than just your thyroid. Also you could request to get tested for coeliac disease if you are experiencing thyroid issues.

Lifestyle upgrade – additionally tiredness and fatigue are very common when it comes to thyroid issues. In this case, it’s important to get enough quality sleep and reduce stress.

Conclusion

If you have concerns about your thyroid, then ask to be tested. That along with asking for testing for coeliac disease can help to confirm your best plan to move forward in good health.

Foods to support your thyroid include iodine- and selenium-containing foods and gluten-free foods. Don’t forget to eat enough protein to help boost your metabolism.

If you want to supplement with iodine, you should work with a qualified health professional.

Also regular exercise, quality sleep, and stress-reduction are all part of the holistic approach to supporting your thyroid.

Do you or someone you know have concerns about your thyroid? What diet and lifestyle factors have you got the most benefit from? Let me know by commenting below.

Contact

Finally for more information on using nutrition to support your thyroid, contact Kate for a free 15 minute phone consultation.

References:

http://www.precisionnutrition.com/all-about-thyroid

https://www.dietvsdisease.org/the-best-diet-for-an-underactive-thyroid/

http://www.who.int/elena/titles/iodine_pregnancy/en/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss/

https://www.dietvsdisease.org/meal-plan-for-hypothyroidism-and-weight-loss-week-2/

Nutrition for Supporting the Adrenal Glands

With the stressful pace of modern living in the West, the adrenal glands can struggle to keep up! Your adrenal glands secrete adrenaline and other stress hormones to help you to cope with stress. When you are feeling exhausted, your adrenals give you the energy to keep going!

With constant stress, your adrenals are continuously being stimulated until they crash. This is when you can experience adrenal fatigue.

Symptoms of Adrenal Fatigue include:

  • Unable to get out of bed in the morning
  • Feeling constantly exhausted
  • Craving salty foods
  • Feel wired in the evening and unable to sleep.

People with chronic fatigue syndrome (CFS/ME) often have adrenal fatigue leaving them bed bound.

So how can you use nutrition for supporting the adrenal glands?

Nutrition for Supporting the Adrenal Glands:

  • Vitamin C – boosts your adrenal glands
  • B vitamins – give you energy and help your adrenals to keep going.
  • Himalayan Pink Salt – salt supports your adrenal glands. Also Himalayan pink salt is rich in other minerals to support your adrenals. Add a pinch of this salt to all your meals.
  • Potassium – is another mineral that boosts your adrenal glands. Also it balances the sodium:potassium ratio in your cells to allow more nutrients into the cells. You can get potassium from foods including bananas, mangoes, spinach, sweet potato, acorn squash and coconut water.
  • Ashwaganda – is a herb to that helps you adapt to stress.

Foods to Avoid for Adrenal Fatigue:

  • Caffeinated foods and drinks – such as tea, coffee and chocolate all drive your adrenals to exhaustion and are best avoided.
  • Sugary foods – such as cakes, biscuits and sweets all spike your blood sugar and soon after you crash as your blood sugar drops. This puts a strain on your adrenal glands.

For more information on using nutrition for supporting your adrenal glands, contact Kate for a free 15 minute phone chat.

 

10 Anti-Inflammatory Foods

In the western world we eat a diet high in wheat, dairy, sugar. These foods can cause acidity and inflammation in the body. Our diet is high in omega 6 and low in omega 3 which can lead to production of arachadonic acid and inflammatory pathways in the body. This can lead to chronic inflammatory conditions such as arthritis and heart disease. However we have the power to reduce inflammation and feel better by changing our diet. When we include anti-inflammatory foods in our diet, inflammation and pain can be eased. Furthermore your joints work more smoothly, cell membranes are held together and immune cells produces less histamine.

Here are my recommended top 10 anti-inflammatory foods:

  1. Oily fish – is rich in omega 3 that stimulates anti-inflammatory pathways in the body, reducing inflammation. Oily fish rich in omega 3 include mackerel, sardines, salmon, anchovies and herring.
  2. Ginger – is a root herb that improves circulation in the fingers and toes. Also it can prevent nausea and reduce inflammation in the body.
  3. Turmeric -is a spice that can reduce inflammation. It decreases permeability in the blood-brain barrier to prevent brain inflammation and cognitive decline. Furthermore it fights cancer.
  4. Nuts & seeds – plant based sources of omega 3 include walnuts, flaxseed/linseed, chia seeds, hemp seeds and pumpkin seeds.
  5. Green leafy vegetables – are rich in minerals and alkalise the body, reducing acidosis and the associated inflammation. Also they are rich in vitamin C which acts as a natural anti-histamine to reduce inflammation.
  6. Extra virgin olive oil – contains the chemical oleocanthal that acts similarly to ibuprofen to reduce pain and inflammation.
  7. Garlic – this potent herb can help to reduce joint swelling.
  8. Green tea – is rich in polyphenol antioxidants and helps to reduce inflammation.
  9. Blueberries – are rich in the antioxidant quercetin that protects the body from oxidant stress, reducing inflammation.
  10. Pineapple – contains the digestive enzyme bromelain. Bromelain helps to regulate the immune system and prevent unwanted inflammation.

Finally if you would like more information about how to reduce pain and inflammation, contact Kate on 07652 868342 or info@kateoriordan.com. You can receive personalised advice including a nutrition plan and supplement plan.

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