Hypothyroidism (Underactive Thyroid)
Hypothyroidism (underactive thyroid) is a condition in which your thyroid gland doesn't produce enough of certain important hormones. Women, especially those older than age 60, are more likely to have hypothyroidism. Hypothyroidism upsets the normal balance of chemical reactions in your body. It seldom causes symptoms in the early stages, but over time, untreated hypothyroidism can cause a number of health problems, such as obesity, joint pain, infertility and heart disease.
Who is at risk for Hypothyroidism and what may cause it?
You are more likely to develop hypothyroidism if you have a close family member with an autoimmune disease. Other risk factors include:
- Race (being white or Asian)
- Age (growing older)
- Prematurely graying hair
- Autoimmune disorders such as type 1 diabetes, multiple sclerosis, rheumatoid arthritis, celiac disease, Addison's disease, pernicious anemia, or vitiligo
Too little iodine in the diet. The thyroid needs iodine to produce thyroid hormone. Your body doesn't make iodine, so you need to get it through your diet. Iodized table salt is rich in iodine. Other food sources of iodine include shellfish, saltwater fish, eggs, dairy products, and seaweed. Iodine deficiency is rare in the U.S.
Pregnancy. The reason isn’t clear, but sometimes, inflammation of the thyroid occurs after pregnancy. This is called postpartum thyroiditis. Women with this condition usually have a severe increase in thyroid hormone levels followed by a sharp drop in thyroid hormone production. Most women with postpartum thyroiditis will regain their normal thyroid function.
Problems with the thyroid at birth. Some babies may be born with a thyroid gland that did not develop correctly or does not work properly. This type of hypothyroidism is called congenital hypothyroidism. Most hospitals in the U.S. screen babies at birth for this disease.
Pituitary gland damage or disorder. Rarely, a problem with the pituitary gland can interfere with the production of thyroid hormone. The pituitary gland makes a hormone, called thyroid-stimulating hormone (TSH), which tells your thyroid how much hormone it should make and release.
Disorder of the hypothalamus. An extremely rare form of hypothyroidism can occur if the hypothalamus in the brain does not produce enough of a hormone called TRH. TRH affects the release of TSH from the pituitary gland.
Symptoms of Hypothyroidism
Symptoms of hypothyroidism may be vague and can often mimic other conditions. They may include:
- Changes in the menstrual cycle
- Greater sensitivity to cold
- Fatigue
- Increased sensitivity to cold
- Constipation
- Dry skin
- Weight gain
- Puffy face
- Hoarseness
- Muscle weakness
- Elevated blood cholesterol level
- Muscle aches, tenderness and stiffness
- Pain, stiffness or swelling in your joints
- Heavier than normal or irregular menstrual periods
- Thinning hair
- Slowed heart rate
- Depression
- Impaired memory
- Unexplained weight gain or difficulty losing weight
Untreated hypothyroidism can lead to a number of health problems such as:
Goiter. Constant stimulation of your thyroid to release more hormones may cause the gland to become larger — a condition known as a goiter. Hashimoto's thyroiditis is one of the most common causes of a goiter. Although generally not uncomfortable, a large goiter can affect your appearance and may interfere with swallowing or breathing.
Heart problems. Hypothyroidism may also be associated with an increased risk of heart disease, primarily because high levels of low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol — can occur in people with an underactive thyroid. Even subclinical hypothyroidism, a mild or early form of hypothyroidism in which symptoms have not yet developed, can cause an increase in total cholesterol levels and impair the pumping ability of your heart. Hypothyroidism can also lead to an enlarged heart and heart failure.
Mental health issues. Depression may occur early in hypothyroidism and may become more severe over time. Hypothyroidism can also cause slowed mental functioning.
Peripheral neuropathy. Long-term uncontrolled hypothyroidism can cause damage to your peripheral nerves — the nerves that carry information from your brain and spinal cord to the rest of your body, for example, your arms and legs. Signs and symptoms of peripheral neuropathy may include pain, numbness and tingling in the area affected by the nerve damage. It may also cause muscle weakness or loss of muscle control.
Myxedema. This rare, life-threatening condition is the result of long-term, undiagnosed hypothyroidism. Its signs and symptoms include intense cold intolerance and drowsiness followed by profound lethargy and unconsciousness. A myxedema coma may be triggered by sedatives, infection or other stress on your body. If you have signs or symptoms of myxedema, you need immediate emergency medical treatment.
Infertility. Low levels of thyroid hormone can interfere with ovulation, which impairs fertility. In addition, some of the causes of hypothyroidism — such as autoimmune disorder — can also impair fertility.
Birth defects. Babies born to women with untreated thyroid disease may have a higher risk of birth defects than may babies born to healthy mothers. These children are also more prone to serious intellectual and developmental problems. Infants with untreated hypothyroidism present at birth are at risk of serious problems with both physical and mental development. But if this condition is diagnosed within the first few months of life, the chances of normal development are excellent.
Hypothyroidism in children and teens
In general, children and teens who develop hypothyroidism have the same signs and symptoms as adults do, but they may also experience:
- Poor growth, resulting in short stature
- Delayed development of permanent teeth
- Delayed puberty
- Poor mental development
Nutrition for weight loss
Protein is paramount for weight loss
The main benefit of protein is that it’s much more satiating than both fat and carbs. That is, it has a unique ability to reduce appetite and therefore your overall caloric intake too. Studies show high protein diets may also reduce obsessive thoughts about food by 60% and cut desire for late-night snacks by half. Foods high in protein include meat, seafood, eggs, nuts, legumes (beans) and dairy. Protein is also the muscle-building nutrient, so a high protein diet complements regular exercise.
Vegetables provide most vitamins, minerals and other micronutrients
The nutrient-density of meals is even more important for those with hypothyroidism and other autoimmune diseases, where nutrient absorption and deficiency are more common. Emphasis goes to green leafy vegetables, mushrooms and cruciferous vegetables like broccoli, cauliflower and cabbage. Veggies are also our greatest source of fibre, a nutrient that feeds the healthy bacteria in our gut. Studies show that long-term low fibre intake will completely throw out the balance of your gut bacteria; the effects on the gut health of mice was irreversible.
As a general guide, the protein portion of your meal should be the size of your palm, and salad/vegetables the size of your hand. This would leave about 1/4 or less of your plate for carbs (such as rice or potato or pasta).
Increase your intake of Selenium and Zinc
Selenium and zinc are two nutrients directly involved in thyroid function. It is critical that your diet contains adequate quantities in order to optimize thyroid hormone production and metabolism.
Selenium
Selenium is an essential mineral that helps the body to recycle iodine. That’s the reason the thyroid has the highest selenium content (per gram of tissue) of all our organs.
Therefore, it’s thought that low selenium levels contribute to hypothyroidism through alternate mechanisms related to iodine. For this reason, it’s fundamental to eat a diet that contains many selenium-rich foods, such as:
- Brazil nuts
- Tuna and sardines
- Beef and chicken
- Eggs
- Legumes
Zinc
Zinc is an essential mineral required to regulate Thyroid Stimulating Hormone (TSH).
In fact, the metabolism of zinc and thyroid hormones are closely interlinked, which is why a deficiency can lead to alopecia (hair loss).
While zinc deficiency is very uncommon in the developed world, it’s still recommended to eat a variety of zinc-rich foods. This includes:
- Oysters and shellfish
- Beef and chicken
- Legumes, nuts and seeds
- Milk and yoghurt.
Iodine
Iodine is also important for thyroid health, but in reality, insufficient iodine levels that can harm the thyroid is extremely rare in developed countries.
You’re much better off focusing on selenium and zinc-rich foods, many of which contain iodine anyways.
Fitness for weight loss
Take regular walks or start lifting weights each week
“You can’t out-exercise a bad diet.”
This is true, especially when your metabolism is slower than normal. However, if you want to kick-start your weight loss then regular exercise is the best way to do it. Weight loss ultimately comes down to expending more energy (calories) than you consume. Although it’s much more complex than “eat less, move more” (there are many biological factors to consider), being active helps to burn additional calories. It also improves aspects of health that even perfect nutrition can’t provide, such as strength and mobility. You don’t have to put yourself through miserable high-intensity workouts either. Research shows that low-intensity exercise that lasts longer – such as regular long walks – are just as effective for weight loss, especially if you are just starting out. A general guideline is to walk for at least 60 minutes or 10,000 steps on most days.
Unable to do cardio exercise?
Regularly lifting weights (or bodyweight exercises) is also highly beneficial, especially if mobility is an issue for you. In fact, it’s equally as important as cardio and we should be doing both where possible. Known as resistance exercise, it still helps burns additional calories, but with the added benefit of building lean muscle. The more muscle you have, the faster your metabolism and the less likely you are to fall ill.
There are numerous resistance exercise programs on YouTube for beginners, and you can do it all at home if you invest in a pair of dumbbells or even one kettle bell.
Supplements:
- Thyroid Support Complex with Iodine - Amazon