Many of my clients suffer from Hypothyroid. Here are my 5 simple WOW tips and tricks to help manage and reduce your symptoms.
1. Cut out common allergy foods such as gluten, wheat, sugar, dairy, soy, coffee, and citrus fruits. Stir clear of excess caffeine, alcohol, cigarette smoke and refined grains. Eat whole grains, nutrient rich foods and lots of greens.
2. Make sure to cook cruciferous vegetables and fruits because they contain natural chemicals called goitrogens that can interfere with thyroid hormone synthesis, thyroid medication, and/or can compete with iodine uptake by the thyroid. If you choose to include these vegetables and fruits, limit your consumption to 5 oz (cooked) a day.
3. Selenium: Having a selenium deficiency can worsening your iodine deficiency which are two essential minerals for your thyroid health. If you do not have enough selenium and iodine in your diet, your thyroid can not function properly.
To find out if you need to add selenium to your diet, ask your doctor to check your mineral levels. If you’re low in selenium, you can either take a selenium supplement or simply, eat two Brazil nuts a day.
You can also add selenium rich foods like sunflower seeds (I love sunflower seed butter), fish, eggs, mushrooms, grains, oats and onions to your diet for a whole foods boost.
4. Vitamin D: Vitamin D is not only important for general health, but also to help your body absorb thyroid medication if you are on it. Without Vitamin D present, the thyroid hormones maybe not be used. If you are on a thyroid medication and your energy levels are low, try adding in a vitamin D3 supplement with vitamin K. You should notice a difference within 3-4 weeks.
If you prefer to get your vitamin D through food, try adding shiitake mushrooms, salmon, eggs, mackerel, tuna fish and sardines to your diet.
Also, getting 20-30 minutes of sunlight per a week can also help if you have a vitamin D deficiency.
5. Probiotic: By taking a probiotic, you can help your body absorb selenium which is necessary for thyroid health. If you have gastrointestinal disorders and a low thyroid, you may have low selenium levels and by taking a probiotic, you can help your gut function optimally and properly absorb the selenium you are eating or taking through supplementation.
If you prefer to get your probiotic through food, try adding coconut kefir, sauerkraut, miso soup, kimchi, kombucha and other fermented foods to your daily diet.
6. Exercise Daily: Get yourself moving 40 minutes a day to boost your thyroid. Walking, strength training, yoga, Pilates, hiking and cycling are a few good options!
