To maintain a balanced and healthy body, it is crucial to prioritize thyroid health. Optimal thyroid function stabilizes energy levels, ensures a smooth metabolic process, and supports mental and emotional well-being.

The thyroid gland, a small organ shaped like a butterfly, is situated at the front of the neck, just beneath the Adam's apple. Despite its diminutive size, the thyroid plays a significant role in regulating numerous essential bodily functions by producing hormones that influence metabolism, energy levels, body temperature, heart rate, and overall growth and development, primarily thyroxine (T4) and triiodothyronine (T3).

In a discussion with Lifestyle, Rakshita Mehra, Clinical Nutritionist at Cloudnine Group of Hospitals in Noida, stated, “The pituitary gland regulates the thyroid through thyroid-stimulating hormone (TSH). The thyroid hormones T3 and T4 directly control the rate at which the body converts food into energy. These hormones affect various aspects, from the speed of calorie burning to the efficiency of organ function, ultimately determining how quickly or slowly the body utilizes energy.”

She explained that thyroid hormones play a significant role in regulating the body's temperature. An increase in thyroid hormone levels can lead to a rise in body temperature due to an accelerated metabolism. Conversely, a decrease in thyroid hormone levels may result in a lower body temperature due to a slower metabolism. It is essential to prioritize thyroid health to maintain a balanced and flourishing life.

Types of thyroid

Hypothyroidism: This condition arises when the thyroid gland fails to generate sufficient amounts of thyroid hormones (T3 and T4) to fulfil the body's needs, leading to hypothyroidism. Consequently, metabolic processes slow down, affecting nearly all systems within the body. It is one of the most common thyroid disorders, with severity varying according to the extent of thyroid underactivity. Diagnosing hypothyroidism can be challenging due to the variability and gradual onset of its symptoms. Common manifestations include persistent weakness and fatigue, a constant feeling of lethargy, unexplained weight gain despite unchanged diet or exercise habits, intolerance to colds, mood fluctuations including depression, menstrual irregularities, and the presence of goitre.

Hyperthyroidism: Hyperthyroidism is characterized by the excessive production of thyroid hormones T3 and T4 by the thyroid gland. These hormones regulate the body's metabolism, and an overabundance can lead to an accelerated metabolic state that impacts various physiological systems. Common symptoms include rapid heart rate, sometimes accompanied by palpitations, weight loss, anxiety, agitation, restlessness, intolerance to heat, excessive sweating, and muscle weakness and fatigue.

Diet dos in thyroid

1. 1. INCLUSION OF IODINE: The production of thyroid hormones necessitates the presence of iodine. Iodine can be sourced from various foods, including seaweed, fish, shellfish, and dairy products such as milk, yoghurt, and egg yolk, which should be consumed regularly. Additionally, the table salt commonly used in Indian cuisine is fortified with iodine. It is important, however, to use iodized salt in moderation, as excessive iodine intake may exacerbate hyperthyroidism. BOOST SELENIUM INTAKE: Selenium is known for its antioxidant properties, which help safeguard the thyroid gland and facilitate the conversion of T4, the inactive hormone, into T3, its active form. Rich sources of selenium include whole grains, chicken, eggs, salmon, sardines, tuna, and Brazil nuts.
2. INCORPORATION OF HEALTHY FATS: Omega-3 fatty acids are beneficial for thyroid function and help reduce inflammation. Foods high in omega-3s include fatty fish such as sardines, mackerel, and salmon, as well as walnuts, chia seeds, and flaxseeds.
3. GET ENOUGH DIETARY FIBER: Dietary fiber plays a crucial role in weight management and digestion, both of which are vital for optimal thyroid function. Foods rich in fibre include whole grains (such as brown rice, quinoa, and oats), vegetables (like sweet potatoes, spinach, and carrots), fruits (including oranges, apples, and berries), and legumes (such as lentils and beans), all of which contribute to a feeling of fullness.
4. EAT FREQUENT, SMALL MEALS: It is advisable to cultivate the habit of consuming five to six small meals throughout the day. One should opt for simple, easily digestible foods at regular intervals. Adhering to strict diets and depriving oneself of food can lead to a deficiency in essential nutrients and bioactive compounds. Furthermore, maintaining a consistent eating schedule will help keep metabolism functioning optimally.

Diet don'ts in thyroid:

LIMIT GOITROGENS: Certain foods contain substances known as goitrogens, which can interfere with the thyroid's hormone production, especially when consumed in large quantities. Soy products such as tofu, soy milk, and soybeans, along with cruciferous vegetables like cauliflower, broccoli, cabbage, spinach, and kale, are known to contain goitrogenic compounds. It is advisable to limit the intake of these items, particularly in their raw form. Cooking these foods can significantly reduce their goitrogen content. SAY NO TO PROCESSED FOODS: The consumption of highly processed foods can exacerbate thyroid dysfunction due to inflammation and weight gain. Items such as sugary snacks, desserts, packaged treats like cookies and chips, pastries, chocolates, and sodas are often high in sugar, sodium, and trans fats, which can severely impact health. Sugar can negatively influence thyroid function by causing weight fluctuations and increasing inflammation. To support thyroid health, it is recommended to opt for whole, nutrient-rich foods . EXCESS CAFFEINE: In cases of hyperthyroidism, caffeine can intensify symptoms such as anxiety, palpitations, and sleep disturbances. Caffeine is commonly found in coffee and energy drinks. Instead, consider hydrating with coconut water, lemon water, herbal teas, and soothing homemade soups.

Read Also: Thyroid-Friendly Feasts: Simple & Tasty Recipes for Balance and Vitality

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