Beyond Weight Gain and Hypothyroidism Essentials
When we think about thyroid issues, weight gain or weight loss often come to mind. However, the thyroid gland's influence extends far beyond these symptoms, particularly in cases of hypothyroidism.
Before diving into the complexities of hypothyroidism, it's essential to understand what the thyroid is and its crucial functions in the body.
The thyroid is a butterfly-shaped gland situated over the windpipe (trachea) and just below the Adam’s apple (larynx). It produces two primary hormones, T3 (triiodothyronine) and T4 (thyroxine), which play vital roles in regulating metabolism, energy production, and overall bodily function. These hormones impact almost every organ system, highlighting the thyroid's significance in maintaining our health.
Functions of Thyroid Hormones
Thyroid hormones play a crucial role in regulating metabolism and physical and mental development. They are responsible for the utilisation of carbohydrates, proteins, and fats in cells. Additionally, thyroid hormones affect the action of other hormones, such as intensifying the effects of insulin and the body’s response to adrenal hormones (catecholamines), which are essential for reacting to stress and releasing dopamine, the “feel-good” hormone.
If the thyroid does not function properly, it disrupts the function of other hormones, including growth hormone, insulin, and estrogen. This dysfunction can be compared to a company managing its employees; if the company fails, everyone loses their job. Similarly, an inefficient thyroid can lead to multi-vitamin deficiencies due to impaired enzyme secretion, bone demineralisation from reduced calcium metabolism, slowed fat metabolism, and depression due to affected neurotransmitter function.
Thyroid hormones are among the most important regulators of energy expenditure, as they control many essential functions in our body.
Working of the Thyroid Gland
Let’s dive into the nutrients required for the proper functioning of the thyroid gland. To keep it simple, the thyroid gland releases two hormones: T3 (triiodothyronine) and T4 (thyroxine). The regulation of these hormones is controlled by TSH (thyroid-stimulating hormone), which is released by the pituitary gland, a small gland located at the base of the brain. The pituitary gland, in turn, is controlled by the hypothalamus. The hypothalamus, located in the brain, produces TRH (thyroid-releasing hormone), which signals the pituitary gland to produce TSH. TSH then signals the thyroid gland to secrete T3 and T4.
When T3 and T4 pass through the blood, the brain measures their levels. If their levels are low, the hypothalamus signals the pituitary gland to secrete more TSH, and you may be diagnosed with hypothyroidism.
T3 and T4 are primarily responsible for regulating metabolism and are partially composed of dietary iodine. T3 is three to four times more active than T4, and T4 is converted to T3 within the cell by deiodinases. There are three isoforms of deiodinases, which are selenium-based enzymes, so dietary selenium is also important for T3 production. Tyrosine, a non-essential amino acid, is needed to bind with iodine to produce T3 and T4. The amount of tyrosine needed is controlled by the essential amino acid l-phenylalanine.
Effect of Lifestyle on the Thyroid Gland
1. Iodine Deficiency: Iodine deficiency was once a common cause of hypothyroidism, but governments have since fortified salt with iodine. People living near coastal areas generally do not have iodine deficiency, as seawater contains high levels of iodine. Food crops grown on coastal farmland also have sufficient levels of iodine. However, iodine deficiency is more common in mountainous or inland areas.
2. Genetics: Hypothyroidism can often be genetic.
3. Other Causes: Other causes include infections, autoimmune diseases, exposure to high levels of ionising radiation, and congenital disorders.
4. Nutrition: Poor nutrition plays a significant role in disrupting thyroid function.
5. Stress: Stress can disturb thyroid hormone levels.
6. Lack of Exercise and Sleep: Insufficient exercise, sleep, and recovery can also affect thyroid function.
7. Gender and Life Stages: Women are more prone to hypothyroidism, particularly during pregnancy and menopause.
Other Problems and Diseases Associated with Hypothyroidism
The interconnected nature of our body means that if one gland is affected, various problems can arise. These can include constipation, gut issues, high triglyceride levels, depression, insomnia, lethargy, bone problems, and weight gain. Therefore, it is essential to support the thyroid gland not only with medication but also through lifestyle changes.
Thyroid Gland: The Nutrient Gland
The thyroid is a nutrient-dependent gland, which means proper nutrition is vital for its functioning. Here are some nutritional strategies:
Iodine
Iodine is the most crucial nutrient for thyroid hormone production. Iodine deficiency can lead to goitre and, in severe cases, an enlarged thyroid gland. Historically, to combat widespread deficiency, the government fortified salt with iodine. Nowadays, many people prefer rock salt, but it’s essential to ensure adequate iodine intake from food sources such as bananas, carrots, milk, dark green leafy vegetables, strawberries, seafood, sea salt, kelp, and vegetables grown in iodine-rich soil. Coastal residents generally have adequate iodine intake due to the iodine-rich soil from seawater.
Recommended Dosage:
The Recommended Dietary Allowance (RDA) for iodine is 150 mcg per day for adolescents and 220 mcg and 290 mcg for pregnant and lactating women, respectively. Doctors often recommend levothyroxine for pregnant women with borderline TSH levels due to generally low nutrition levels. For those with hypothyroidism or during pregnancy, a small amount of iodised salt along with iodine-rich foods is beneficial.
Vitamin A
Sources of vitamin A include fish, dairy products, eggs, deep yellow vegetables like pumpkin, and dark green leafy vegetables. Hypothyroid individuals need a higher intake of beta-carotene to meet their vitamin A needs since the conversion of beta-carotene to retinol (vitamin A) is accelerated by thyroxine.
Tyrosine
Tyrosine, a non-essential amino acid, is crucial for thyroid hormone production and is controlled by the essential amino acid L-phenylalanine. Include sources like curd, paneer, eggs, seafood, and complete proteins like legumes and grains in your diet, some examples are kadi rice, daal bhakari etc. Vegetarians should be combined cereals and pulses to ensure a complete amino acid profile.
Avoid Low-Calorie Diets
Low-calorie diets often lack essential nutrients such as iodine, vitamins C, E, A, B-complex, and protein, which are critical for thyroid function. Instead, reduce caffeine, processed foods, cereals like bars, biscuits, and sugar-free products. Avoid meal replacements, opting for whole foods from soil to farm to kitchen for optimal health.
Goitrogens
Avoid raw forms of goitrogenic foods like cabbage, cauliflower, peanuts, broccoli, turnips, and soybeans if TSH levels are high, as they inhibit iodine absorption. Cooking these vegetables and consuming them in moderation (twice or thrice a week) when TSH levels are controlled can reduce the goitrogenic effect.
Vitamin D
Monitor your vitamin D levels and ensure adequate sunlight exposure or supplementation if needed. A study from the University of Massachusetts indicates that levothyroxine, used to treat thyroid conditions, can cause up to 13% bone loss.
Exercise Strategies
Exercise is essential for everyone, including those with hypothyroidism, diabetes, hypertension, heart conditions, or no medical conditions at all. Consistency is key. The thyroid gland also secretes calcitonin, which helps in bone mineralisation. Since hypothyroidism and its treatments can affect bone health, strengthening exercises such as planks, push-ups, squats, and weight lifting (twice a week) are important. Cardio exercises like swimming, cycling, and walking are crucial for improving stamina and aiding fat loss.
Recovery is also vital for supporting thyroid function. Consistent and adequate sleep, ideally at the same time every night, helps establish a routine. Without proper sleep, exercise can become counterproductive, leading to increased cortisol (stress hormone) levels, which can further stress the thyroid.
Managing Stress
Minimising stress is crucial for thyroid health. In today’s world, stress is inevitable, particularly for women managing multiple responsibilities and facing demands in relationships and workplaces. Taking time to relax, meditate, and practice yoga can help manage stress. Prioritising your health today is an investment in your future well-being, so take care of yourself first before attending to your family.
Summary
The thyroid gland plays a crucial role in regulating metabolism and overall health. Understanding its function, the nutrients essential for its proper functioning, and the impact of lifestyle choices can significantly improve thyroid health. Key takeaways include the importance of dietary iodine, vitamin A, tyrosine, and selenium in supporting thyroid hormone production. Additionally, avoiding low-calorie diets, goitrogenic foods, and ensuring adequate vitamin D levels are vital. Regular exercise and stress management are also crucial components of maintaining thyroid health. By making informed nutritional choices and adopting a balanced lifestyle, you can effectively support your thyroid function and overall well-being. Remember, your health is your most valuable asset—nurture it with care and attention.
If you have specific questions or are looking to manage hypothyroidism through a nutritious diet, please feel free to reach out to Dr. Pooja Sharma for a personalised diet plan.
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