Do you feel sluggish and tired all the time? Or are you experiencing unexplained weight gain or loss, and hair loss? All of these could be a result of thyroid dysfunctioning in the body.
Now, you must be wondering what the thyroid is, how to control thyroid, and why thyroid unbalance causes multiple issues for you.
Let’s find out!
The thyroid is the gland at the base of our neck that is responsible for regulating the metabolism of our body, energy levels, and overall health. Even though it is small in size, it is important for better functioning of the body, including helping metabolize and maintain blood pressure, body temperature, and heart rate through the production and secretion of hormones.
However, our poor lifestyle choices, like unhealthy diet, regular stress, and lack of physical activity, can cause the body’s hormonal balance to be disturbed, which can result in thyroid issues.
According to The American Thyroid Association (ATA), 20 million Americans are suffering from some form of thyroid disease, and 60% of the individuals are not aware of their medical condition.
Understanding Thyroid Disorders
Before exploring how to control the thyroid, it is essential to understand what thyroid disease is. The thyroid is a part of the endocrine system, and hormones generated by the thyroid gland, thyroxine (T4) and triiodothyronine (T3), control various body functions.
The thyroid’s primary function is to maintain the metabolic rate in our body. It is how energy is converted from the food we consume. Each cell in our body requires energy to function properly. When the thyroid doesn’t function properly, it affects the whole body.
Conditions that affect thyroid functioning are often referred to as thyroid diseases. When the glands start to produce hormones in high quantity, it is called Hyperthyroidism, and when it produces very few hormones, it’s called Hypothyroidism.
Conditions that can cause hypothyroidism include:
- Hashimoto’s disease: It’s an autoimmune condition that causes an underactive thyroid and is the most common cause of hypothyroidism.
- Iodine deficiency: The thyroid gland requires this mineral to make thyroid hormones, so the lack of iodine in the body leads to hypothyroidism.
- Congenital hypothyroidism: “Congenital” means “present from birth.” This is an inborn condition when babies are born with underactive thyroid. Approximately 1 in every 2,000 to 4,000 newborns is diagnosed with congenital hypothyroidism, which is a condition that tends to affect girls more frequently than boys.
Conditions that can cause hyperthyroidism include:
- Graves’ disease: An overactive thyroid is a chronic autoimmune disorder. It is the most common reason for hyperthyroidism.
- Thyroid nodules: These are lumps on your thyroid gland that are not normal. If the nodules are hyperfunctioning, it can cause hyperthyroidism.
- Excessive iodine: An overabundance of iodine causes the thyroid gland to overproduce thyroid hormones, causing hyperthyroidism. Certain drugs, such as amiodarone (a heart medication), can cause you to develop an excess of iodine in the body.
You will experience a variety of symptoms in both conditions, ranging from drowsiness and changes in weight to mood swings and more severe health problems.
Symptoms of hypothyroidism include:
Slower heart rate
Feeling tired (fatigue)
Unexplained weight gain
Feeling sensitive to cold
Dry skin and brittle nails
Depressed mood
Heavy menstrual periods (menorrhagia)
Symptoms of hyperthyroidism include:
Faster-than-usual heart rate (tachycardia)
Difficulty in sleeping
Unexplained weight loss
Feeling sensitive to heat
Clammy or sweaty skin
Anxiety, irritation, or nervousness
Irregular menstrual cycles or even lack of periods (amenorrhea)
Now that you have understood what causes thyroid disease and its symptoms let’s go through some thyroid control strategies.
How to Control Thyroid for a Healthy Life?
Regardless of which type of thyroid issue you are dealing with, it is crucial for you to understand the role of taking strategic steps to control the thyroid gland to lead a healthy life.
Explore below how diet can significantly support your thyroid health.
Dietary Changes
Since diet is fundamental in dealing with any kind of health concerns, it is equally prevalent for thyroid issues. So, here’s the list of what to eat and what to avoid:
Eat a Balanced Diet
Consuming a well-balanced diet full of vital nutrients is key to maintaining the thyroid. To ensure your body gets enough nutrients required to function optimally, combine a variety of vegetables, fruits, lean protein, and whole grains. Include essential minerals for balancing the production of thyroid hormones.
Avoid Processed Foods
Processed food is overloaded with additives, preservatives, and unhealthy trans fats that negatively impact thyroid health. Trans fats that are usually found in packaged and fried food disrupt hormonal production. So, eat only whole and unprocessed food to lead a healthy life.
Limit Sugary Food
Intake of high sugar often leads to many health conditions and thyroid disease is one of them. It leads to inflammation in the body and causes weight gain, which can exacerbate this issue even further.
Reduce your sugar consumption. It helps to manage weight and maintain stable energy levels, which is crucial for individuals suffering from thyroid issues.
Include Essential Nutrients
There are some nutrients beneficial for thyroid health:
Iodine is required for thyroid hormone production. Seaweed, dairy products, and iodized salt are rich sources.
Brazil nuts, seafood, and sunflower seeds are good sources of selenium, which shields the thyroid gland from oxidative stress.
Zinc promotes hormone production and thyroid function. Shellfish, chicken, and pumpkin seeds are good sources.
Lifestyle Modifications
After the diet, lifestyle changes are most important to address thyroid issues. Below are some healthy lifestyle habits to incorporate into your daily life:
Stress Management
Excessive stress could lead to hormonal imbalances that negatively affect thyroid function. Deep breathing exercises, yoga, and meditation are stress-reduction practices that help maintain hormonal balance and enhance overall health.
Regular Exercise
Exercise can help maintain a healthy weight and control metabolism, which are two critical aspects of maintaining thyroid health. Try to incorporate moderate exercise for at least 30 minutes every day of the week. Swimming, walking, and weight training are great options.
Getting Enough Sleep
Get enough sleep for hormonal balance and overall good health. Try to get seven or eight hours of good sleep. Lack of sleep might aggravate thyroid disorders and cause fatigue and weight gain. Establishing a calm environment can help you maintain a regular sleeping routine.
Health Management
While diet and lifestyle changes are crucial, it’s important to know that they are needed alongside medication.
Let’s understand how!
Medications
For many people with thyroid conditions, medication is necessary. Levothyroxine, a synthetic thyroid hormone, is often used to treat hypothyroidism, whereas radioactive iodine, antithyroid drugs, or even surgery may be required to treat hyperthyroidism in extreme circumstances. It is recommended that you take medicines prescribed by your healthcare expert.
Regular Monitoring
Effective management of thyroid disorders requires regular monitoring of thyroid hormone levels. Regular blood tests help ensure that thyroid hormone levels stay within the normal range and that prescription doses are appropriate.
Working with a Professional Nutritionist
Dietitian Priyanka is a qualified nutritionist who can assist you in creating a diet plan for thyroid patients that meets your unique requirements. She will also advise you on the intake of nutritious foods and guide you through dietary changes.
Personalized Plan
Each person has a different thyroid issue due to various reasons. It is crucial to have a customized management strategy that addresses stress management techniques and a diet plan with nutritional supplements, exercise, and medication. This plan must be evaluated and modified frequently according to your body’s needs.
Education and Guidance
Learning about your thyroid condition gives you strength and an understanding of how to control your thyroid accordingly. A thorough knowledge of how your thyroid functions and how multiple factors influence it can facilitate making informed health choices. To stay informed, get advice from Dietitian Priyanka at Indyte, a professional nutritionist, for all your thyroid related queries.
Continuous Support and Adjustments
At Indyte, treating thyroid issues is an ongoing process that calls for regular support and improvements. Your management plan stays current and effective with regular discussions with your healthcare team, which includes your physician and nutritionist.
Conclusion
The strategies mentioned above for controlling thyroid disease can benefit you if you are also dealing with any kind of thyroid disease. Dietary adjustments, lifestyle alterations, and medical care are all part of a holistic strategy for controlling thyroid diseases.
You can efficiently manage your thyroid health by maintaining a balanced diet, controlling stress, exercising regularly, and collaborating closely with healthcare professionals.