The thyroid gland, a small, butterfly-shaped organ in the neck, plays a monumental role in regulating various bodily functions through the production and secretion of hormones. An estimated twenty million Americans have some form of thyroid disease, and up to 60 percent of them are unaware of their condition. Depending on the type and severity of the thyroid disease, symptoms can range from weight gain and fatigue to hair thinning and memory loss.
This article delves into the intricacies of thyroid function, explores the symptoms and potential solutions for thyroid problems, and reviews key aspects of "The 30-Day Thyroid Reset Plan" by Dr. Becky Campbell.
Understanding Thyroid Function
The thyroid produces hormones that control the rate of nearly every chemical reaction in the body-turning food into energy, controlling the rate of tissue growth, stimulating the activity of other hormones, and much more. Two key thyroid hormones, T3 and T4, need to be in balance. The hypothalamus and pituitary gland also work together to produce this balance.
TSH Levels
Listeners trying to understand their health problems have probably already asked their doctor for a thyroid test. That blood test will typically just show one number and that's usually the TSH or called our thyroid stimulating hormone. Some people might also get your T4 checked. The standard range of TSH that you'll be given at your doctor's office is a 0.5 to 4.5, however, the functional range should be 0.5 to 2.0 for that TSH. If your range is too low, you have to look: do they have osteoporosis? It is important to get free T3 and free T4 hormone levels checked to get the big picture of how this is all working. T3 is a really big driver of your metabolism, so it is important to get that checked.
It is also important to see the amount of antibodies or inflammation that's part of your thyroid. This could be called TPO and antithyroglobulin. Often this is not tested, so that would be something you would need to request.
Read also: Comprehensive Review: Body Reset Diet Cookbook
Symptoms of Thyroid Problems
Poor thyroid function can manifest in various ways, impacting metabolism, energy levels, hair health, and even bowel movements.
Common symptoms include:
- Fatigue
- Weight gain
- Constipation
- Racing heart (with too much thyroid hormone)
- Menstrual cycle irregularities
- Body temperature fluctuations
- Dry skin
- Increased sensitivity to cold
- Depression
- Weight loss
- Rapid or irregular heartbeat
- Excessive sweating
- Nervousness
- Difficulty sleeping
- Menstrual irregularities
- Hair thinning
- Fertility issues
The Impact of Exercise and Stress
Nearly 80% of the population today is overweight and is always trying to lose weight, they tend to up their exercise. But they're still gaining weight. Intense workouts can sometimes lead to weight gain. Over-exercising or any kind of extra stress on your body often causes a release of cortisol. The thyroid is connected to your brain, digestive system, hair growth, metabolism and heart.
The Cortisol Connection
Excess exercise can actually make you gain weight because it affects how your thyroid is functioning. The thyroid and adrenal glands are connected to the brain. It is important to consider other ways to put stress on your body besides over-exercising.
Toxic Metals and Thyroid Function
One risk factor for your thyroid is having high levels of toxic metals in your body, such as mercury, lead, aluminum, arsenic. Consuming certain types of fish is a common way that people are exposed to mercury.
Read also: Comprehensive Guide to the 5-Day Reset Diet
Fish to possibly avoid:
- Swordfish
- Tuna
- Shark
- Orange roughy
Better choices:
- Salmon
- Sardines
- Haddock
- Trout
The Link Between Triglycerides and Thyroid Health
A high triglyceride level is a well-established risk factor for heart disease or cardiovascular health. Diet is key to the link between triglycerides and cardiovascular disease. Sugar and processed carbs usually increase your triglyceride level. Reducing or even eliminating sugar and processed carbs is recommended to reduce triglycerides. A good triglyceride number to shoot for is below 75.
Hashimoto's Disease
In Dr. Campbell’s book, she says that 95% of individuals that have hypothyroidism have Hashimoto's. Hashimoto's syndrome is an autoimmune disease. It's when your immune system starts attacking healthy cells within your own body, creating inflammation. With Hashimoto's syndrome, the thyroid actually becomes inflamed and it just no longer works correctly, sometimes overproducing and sometimes under producing.
Testing for Hashimoto's
To test for Hashimoto's, ask for your TPO and your thyroglobulin, antithyroglobulin to be tested.
Read also: Comprehensive Guide to Metabolism Reset Diet
Symptoms of Hashimoto's
Symptoms of Hashimoto's thyroiditis include:
- Fatigue
- Weight gain
- Constipation
- Dry skin
- Increased sensitivity to cold
- Depression
- Hair loss
- Muscle aches and weakness
- Joint pain and stiffness
- Brain fog and difficulty concentrating
- Swelling of the thyroid gland (goiter)
There's a connection also between your antibodies and eating gluten.
The Thyroid Reset Diet: Food as Medicine
Dr. Campbell addresses several common triggers or reasons for a faulty thyroid function. Food is the focus first for rebalancing the thyroid and other autoimmune problems. In Dr. Campbell's book, there is a substantial amount of information regarding the importance of food and there are really some great recipes. Recipes have to be simple with not a lot of food prep because a lot of the people that we work with have low-functioning thyroid and they're so tired.
Foods to Support Thyroid Function
While there's no one-size-fits-all "hypothyroidism diet," certain foods can aid in thyroid function.
- Iodine-rich foods: Seaweed (kelp, nori, wakame), dairy products, and iodized salt are essential for thyroid hormone production.
- Selenium-rich foods: Brazil nuts, macadamia nuts, and hazelnuts support healthy thyroid function.
- Omega-3 fatty acids: Fish helps decrease inflammation.
- Eggs: Contain healthy amounts of both selenium and iodine.
Foods to Limit or Avoid
- Processed foods: Often contain additives that can disrupt thyroid function. Minimize your intake of refined sugars, high-fat foods and artificial additives.
- Excessive iodine: Both excess and deficiency can affect thyroid health. Consult your health care provider or an endocrinologist for personalized recommendations.
- Certain fish: Swordfish, tuna, shark, and orange roughy may contain high levels of mercury.
- Soy: Taken in large amounts, may have an impact on how much thyroid hormone the body makes.
Lifestyle Choices for Thyroid Health
Poor lifestyle choices, such as an unbalanced diet, chronic stress or a lack of exercise, can disrupt your hormone balance and contribute to inflammation, potentially leading to thyroid dysfunction, including an underactive thyroid (hypothyroidism) and an overactive thyroid (hyperthyroidism).
Preventive measures like proper nutrition, healthy lifestyle choices, stress management and regular checkups with your doctor can help reduce your risk of thyroid disorders and support optimal thyroid function. Whether you're dealing with the symptoms of hypothyroidism, hyperthyroidism or aiming to maintain your thyroid health, these proactive steps can help.
- Eat a Balanced Diet: A well-rounded diet rich in nutrients is essential for your thyroid health. Incorporate iodine-rich foods like seaweed, fish, dairy and iodized salt. Selenium from nuts, seeds and legumes supports thyroid function, and zinc from whole grains, nuts and lean meats aids in hormone production. These vitamins and minerals also play a critical role in maintaining thyroid health: Vitamin D regulates the immune system, which may help prevent autoimmune thyroid disorders Vitamin A supports thyroid hormone metabolism Iron is necessary for hormone production, so incorporate it into your diet through sources like lean meats, spinach and fortified cereals
- Avoid Processed Foods: Processed foods often contain additives that can disrupt thyroid function. Minimize your intake of refined sugars, high-fat foods and artificial additives. Instead, opt for whole foods, including fresh vegetables, fruits, lean proteins and whole grains, to support a healthy thyroid.
- Monitor your Iodine Intake: While iodine is crucial for thyroid function, excessive intake can also cause issues. Be mindful of your iodine consumption; excess and deficiency can both affect thyroid health. Consult your health care provider or an endocrinologist for personalized recommendations.
- Exercise Regularly: Regular physical activity boosts metabolism and helps regulate hormone levels. Aim for a balanced exercise routine that includes cardiovascular workouts, strength training and flexibility exercises for optimal thyroid health.
- Manage Stress: Chronic stress can negatively impact thyroid function. Engage in stress-relieving activities like yoga, meditation, deep breathing exercises or hobbies to maintain healthy cortisol levels and support your thyroid.
- Get Sufficient Sleep: Quality sleep is crucial for overall health, including thyroid function. Aim for 7 to 9 hours of sleep each night to support hormone production and regulate metabolism. Sleep disturbances are often one of the first symptoms of thyroid dysfunction.
- Limit Exposure to Environmental Toxins: Toxins like pollutants, chemicals and heavy metals can interfere with your thyroid function. Minimize exposure by using natural cleaning products, filtering your drinking water and being mindful of environmental pollutants.
- Prioritize Regular Checkups: Periodic check-ups are essential to identify symptoms of low or high thyroid levels. If you have symptoms of an overactive or underactive thyroid, your provider may recommend a thyroid function test-a blood test measuring your hormone levels to check for issues or abnormalities.