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There are two main groups of thyroid disorders – hypothyroidism (reduced function) and hyperthyroidism (increased function).
Hypothyroidism is a type of disorder in which the thyroid produces fewer hormones than it should.
When hormones are lacking, the body’s metabolism slows down, resulting in weight gain, fatigue, dry skin, depression, irregular menstruation, forgetfulness, constipation, muscle cramps and feelings of cold.
Hyperthyroidism, on the other hand, is a condition in which the thyroid produces an excess of hormones.
It manifests with symptoms such as increased nervousness, stress, weight loss, heart palpitations, excessive sweating, insomnia, chills, eye swelling or hot flashes.
In today’s article we will focus on how to restore thyroid function in hypothyroidism — that is, in its reduced function — through diet and nutrition.
The goal of such a diet is to restore the production of a sufficient amount of hormones and to eliminate the above-mentioned health problems.
Here are 6 principles of diet and lifestyle aimed at eliminating thyroid disorders:
1. Remove simple sugars from your diet
The most common sources of simple sugars (carbohydrates) include:
- processed breakfast cereals (often sweetened with sugar)
- sweetened beverages and mineral waters
- fruit juices
- foods containing corn syrup or glucose-fructose syrup
- products made from white flour
- common refined sugar
2. Introduce complex carbohydrates into your diet
The advantage of complex carbohydrates is that your body processes them much more slowly than simple sugars. This gives you a feeling of satiety for a longer period and prevents sudden fluctuations in blood sugar levels.
Moreover, complex carbohydrates do not lead to sugar addiction.
The main complex carbohydrates include:
- unprocessed and unsweetened oat flakes
- raw fruit containing natural fiber (juices are stripped of fiber)
- whole-grain wheat, rye, barley and other cereals
- brown rice
3. Have regular movement or exercise to stimulate fat burning
Regular activity helps your body burn fat and also promotes the removal of toxins from the body by stimulating lymph flow.
It doesn’t have to be intensive exercise. Moderate-intensity activity will suffice, such as brisk walking, cycling, aerobics or swimming.
Such physical activity increases blood flow not only to the muscles but also to the thyroid gland, thereby kickstarting the production of the necessary hormones.
4. Include coconut oil in your diet
Most vegetable oils contain fatty acids that slow down the function of your thyroid and thus cause weight gain.
However, coconut oil contains a quantity of healthy fats. Its medium-chain fatty acids can particularly improve thyroid function.
These substances also improve the body’s sensitivity to insulin, which has a very beneficial effect on weight loss. Some sources even claim that coconut oil alone can completely cure all thyroid problems.
You can use this oil raw, but also for cooking or baking, because it retains its beneficial properties even at higher temperatures.
To support metabolism it is best to take it 20 minutes before the main meal.
5. Monitor your consumption of snacks and desserts
Most people are used to indulging in dessert after a meal, which, in attempts to lose weight, can be counterproductive.
Instead of desserts after meals, have a healthy snack at set and regular times in the morning and afternoon.
It will help you achieve a feeling of fullness and also reduce the total amount of calories consumed.
6. Include other beneficial foods for the thyroid in your diet
Eat more nuts and seeds that contain healthy fats that support the health of your thyroid. They are also rich in selenium — a mineral that dramatically improves its condition.
Also consume larger amounts of omega-3 fatty acids (chia, hemp and flax seeds, marine fish). Fish oil supplements are also appropriate.
And finally, we must not forget unpasteurized apple cider vinegar. It is known to be able to bring body hormones into balance, reduce appetite and stop weight gain.
Apple cider vinegar is best consumed by diluting 2 to 3 teaspoons of vinegar in a glass of water and drinking it once a day between main meals, preferably in the morning before breakfast or before lunch.
