Thyroid issues can lead to various seemingly unrelated problems throughout your body. These can affect your weight, energy levels, digestion, and mood because the thyroid oversees crucial bodily processes.
Thyroid hormones play a key role in managing your metabolism. When these levels drop too low, your metabolism slows down, resulting in symptoms like feeling cold, tiredness, constipation, poor mood, and weight gain. This condition is known as hypothyroidism.
Certain foods and nutrients can play a vital role in helping you feel better. Alongside prescribed medications, ensuring your body gets proper nutrition can help alleviate symptoms.
Before delving into nutrition tips, let’s first understand the thyroid’s significance for your body and mental well-being.
And don't forget: Catalyst Nutrition and Training is always here for you! If you have hypothyroidism or another autoimmune disease that's affecting your nutrition, we can help.
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What does your thyroid do?
Your thyroid gland, found at the front of your neck and butterfly-shaped, produces thyroid hormones that regulate your metabolism, which is how the body recycles energy. These hormones influence numerous bodily functions such as breathing, heart rate, temperature regulation, and brain activity. Elevated levels of thyroid hormones accelerate these functions, while low levels cause them to slow down.
During pregnancy and breastfeeding, thyroid hormones are especially important, ensuring the health of both the mother and the developing baby. They support the proper development of the baby's bones, brain, and nervous system.
Hypothyroidism and Hashimoto’s
Low levels of thyroid hormone, known as hypothyroidism, are quite prevalent, affecting nearly 5 in 100 Americans aged 12 or older. On the other hand, overactive thyroid glands, or hyperthyroidism, are much more rare, only occurring in about 1 in 100 Americans. Thyroid issues are most commonly observed in women, individuals over 60 years old, and those with a family history of thyroid disorders.
The primary cause of hypothyroidism is Hashimoto's disease, an autoimmune condition where the body's immune system mistakenly attacks and destroys its own thyroid cells. People with other autoimmune disorders like celiac disease, type 1 diabetes, and lupus are more susceptible to developing Hashimoto's disease compared to those without autoimmune conditions.
Less frequent causes of hypothyroidism include inflammation of the thyroid gland, iodine deficiency, other medical conditions, medications, or congenital factors.
Symptoms of Hypothyroidism
There are many symptoms of hypothyroidism. Some common ones include:
● Fatigue and weakness (feeling unusually tired, having less energy)
● Weight gain
● Increased sensitivity to cold
● Depression, difficulty concentrating, memory problems
● Joint and muscle pain
● Constipation
● Puffy face
● Dry or thinning skin, hair, and nails
● Heavy or irregular menstrual problems or fertility problems
● Slow heart rate
Symptoms can look differently from one person to the next, and also may be caused by something other than hypothyroidism. Hypothyroidism develops slowly over time, so symptoms may go unnoticed for months or years.
Testing and Treatment of Hypothyroidism
Some symptoms of Hashimoto’s, like weight change or fatigue, can be subtle. A full blood panel can identify if thyroid hormone levels are abnormal. If you’re experiencing symptoms, it’s important to ask your healthcare provider to see if you should be tested. If you are experiencing multiple of these symptoms, ask your doctor to determine if further testing is right for you. When left untreated, hypothyroidism can increase the risk of developing high cholesterol, high blood pressure, and heart disease.
The standard treatment for an underactive thyroid is a medication that replaces the hormones your thyroid can no longer make. Finding the right dose may take some time, but symptoms may drastically improve once consistently on medication.
Autoimmune conditions (Hashimoto’s and celiac disease)
Some autoimmune diseases can lurk for years without causing obvious symptoms. But when the body gets really stressed, like after a pregnancy or illness, symptoms can suddenly show up. Conditions like Hashimoto’s and celiac disease are examples.
If you’ve been diagnosed with celiac disease, it’s crucial to stick strictly to your gluten-free diet. Some people have found they need less thyroid hormone medication after being on a gluten-free diet for a while. One reason could be that as the intestines heal on this diet, they absorb medication better. Another reason might be that the diet lowers overall body inflammation, including in the thyroid gland, reducing the need for medication.
Thyroid and Weight
The thyroid controls metabolism, so it directly affects your weight. With hypothyroidism, your body doesn’t metabolize energy as efficiently, meaning more of what you eat and drink isn’t burned off, which can lead to weight gain.
However, weight gain isn’t the only symptom of hypothyroidism, and there are many other reasons why someone might gain weight. If weight gain is the sole symptom, it’s less likely to be due to hypothyroidism. Other factors that impact metabolism and weight include different hormones, your diet, and your overall health.
Generally, weight gain related to hypothyroidism tends to be modest, around 5-10 pounds. When hypothyroidism is properly diagnosed and treated, any weight gain typically levels off, and most people return to their previous body weight before the condition started.
Iodine, the essential mineral for thyroid hormones
Thyroid hormones depend on iodine for production. While iodine deficiency is rare in the United States, it can occur in other parts of the world.
For adults, the recommended daily intake of iodine is 150 mcg. Pregnant and breastfeeding women need more, about 220-290 mcg daily. The American Thyroid Association advises women planning pregnancy or currently pregnant or breastfeeding to take a multivitamin with 150 mcg of iodine daily, with additional iodine coming from food and beverages.
Iodine is naturally present in seawater and some soils. Good food sources include iodized salt, fish, shellfish, dairy products, eggs, and soy products. Seaweed like kelp and dulse can be particularly rich in iodine.
It’s important to be cautious with iodine, especially if you have autoimmune thyroid issues, as too much can exacerbate hypothyroid symptoms or potentially lead to an overactive thyroid. Some supplements and medications, such as certain cough syrups, contain high levels of iodine, so it's wise to check labels or consult your healthcare provider.
Soy and cruciferous vegetables like cabbage, broccoli, and cauliflower contain compounds called “goitrogens” that can interfere with iodine uptake by the thyroid. However, this is generally not a concern for people with adequate iodine levels.
Nutrition tips for taking thyroid medications
If you’re on thyroid medication, there are specific dietary guidelines you should follow.
Make sure to take your medication as directed, typically with water on an empty stomach to prevent potential interactions. After taking it, wait a few hours before consuming supplements or medications containing iron, calcium, or magnesium. It’s also advisable to avoid high-fiber foods, soy products, and walnuts during this period, as they can interfere with medication absorption.
Avoid grapefruit and grapefruit juice if you take thyroid medication, as they can also interact with it. This interaction can persist for several hours, so if you enjoy grapefruit, check with your doctor or pharmacist to determine if your medication regimen needs adjustment.
Foods for Hypothyroidism
Certain foods can help your thyroid and make a big difference in how you feel. Here’s what to focus on:
A thyroid-friendly diet includes:
Fruits, vegetables, nuts, and seeds: These provide essential vitamins, minerals, and dietary fiber for a healthy digestive system.
Lean proteins: Opt for eggs, poultry, lean meats, legumes (which also offer fiber), and fish and shellfish rich in omega-3s for heart and brain health.
Whole grains: Choose gluten-free options if you have celiac disease.
Heart-healthy oils: Use olive oil for its beneficial unsaturated fats.
To support your thyroid health, cut back on processed foods, especially those with hydrogenated oils, excess sodium, and added sugars. Limit high-calorie, low-nutrient foods like soft drinks, potato chips, and candy.
Final Thoughts
Good nutrition plays a crucial role in supporting thyroid health, especially when dealing with a slow metabolism. Knowing the right foods to eat can improve how you feel and lessen symptoms. Equally important is understanding which foods and drinks to avoid around the time you take your thyroid medications.
If you suspect thyroid-related symptoms, it’s essential to consult a healthcare provider. They will assess your medical history, symptoms, and recommend appropriate testing or treatment. Always consult with your doctor or pharmacist before making any changes to your medication regimen.
Need nutrition support for your thyroid? Book an appointment with Catalyst Nutrition and Training to get started! Our nutrition counseling program is made just for you.
References
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National Institute of Diabetes and Digestive and Kidney Diseases. (2017, September). Hashimoto’s Disease. Retrieved from https://www.niddk.nih.gov/health-information/endocrine-diseases/hashimotos-disease
National Institute of Diabetes and Digestive and Kidney Diseases. (2016, August). Hypothyroidism (underactive thyroid). Retrieved from https://www.niddk.nih.gov/health-information/endocrine-diseases/hypothyroidism
NIH Office of Dietary Supplements. (2019, July 9). Iodine fact sheet for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
NIH News in Health (2015, September). Thinking about your thyroid. Retrieved from https://newsinhealth.nih.gov/2015/09/thinking-about-your-thyroid
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