Difference between revisions of "Eat Healthy With a Hypothyroid Condition"
m (importing article from wikihow) |
m (Update ref tag) |
||
| Line 1: | Line 1: | ||
| − | Hypothyroidism is a condition where your thyroid (a small endocrine gland in your neck) does not function properly. It does not produce the correct amount of hormones and can upset the balance of chemical reactions in your body.<ref>http://www.mayoclinic.org/diseases-conditions/hypothyroidism/home/ovc-20155291</ref> Typically, hypothyroidism isn't dangerous and has few side effects initially. However over time and left untreated, hypothyroidism can lead to obesity, joint pain, infertility and heart disease.<ref | + | Hypothyroidism is a condition where your thyroid (a small endocrine gland in your neck) does not function properly. It does not produce the correct amount of hormones and can upset the balance of chemical reactions in your body.<ref name="rf1">http://www.mayoclinic.org/diseases-conditions/hypothyroidism/home/ovc-20155291</ref> Typically, hypothyroidism isn't dangerous and has few side effects initially. However over time and left untreated, hypothyroidism can lead to obesity, joint pain, infertility and heart disease.<ref name="rf1" /> It can also cause death as a result fo a mental heath crisis or myxedema.<ref name="rf2">http://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/dxc-20155382</ref> With proper medical attention, medications, follow up care and a nutritious diet, hypothyroidism is fairly easy to manage. |
[[Category:Conditions and Treatments]] | [[Category:Conditions and Treatments]] | ||
[[Category:Diet & Lifestyle]] | [[Category:Diet & Lifestyle]] | ||
| Line 5: | Line 5: | ||
== Steps == | == Steps == | ||
===Eating a Nutritious Diet=== | ===Eating a Nutritious Diet=== | ||
| − | #Eat a balanced diet. A well balanced diet is the key to help you meet your basic nutrient needs, prevent any deficiencies and maintain overall health.<ref>http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51</ref> | + | #Eat a balanced diet. A well balanced diet is the key to help you meet your basic nutrient needs, prevent any deficiencies and maintain overall health.<ref name="rf3">http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51</ref> |
| − | #*People with hypothyroidism are not any different. There is no special diet for an underactive thyroid. However, maintaining a well-balanced diet can help minimize any side effects.<ref>http://www.mayoclinic.org/hypothyroidism-diet/expert-answers/faq-20058554</ref> | + | #*People with hypothyroidism are not any different. There is no special diet for an underactive thyroid. However, maintaining a well-balanced diet can help minimize any side effects.<ref name="rf4">http://www.mayoclinic.org/hypothyroidism-diet/expert-answers/faq-20058554</ref> |
#*Aim to eat foods from each food group daily. Every group offers your body a different set of valuable nutrients. | #*Aim to eat foods from each food group daily. Every group offers your body a different set of valuable nutrients. | ||
#*Also have a varied diet. That means, try to choose a wide variety of foods within each food group throughout the week. | #*Also have a varied diet. That means, try to choose a wide variety of foods within each food group throughout the week. | ||
| − | #Manage calories wisely. Although you may not need to lose weight, it's important to monitor your weight and calorie intake as obesity and weight gain are a fairly common side effect of hypothyroidism.<ref | + | #Manage calories wisely. Although you may not need to lose weight, it's important to monitor your weight and calorie intake as obesity and weight gain are a fairly common side effect of hypothyroidism.<ref name="rf1" /> |
#*Start by keeping track of your current calorie intake by using a food journal or a food journal app on your smartphone. Once you know what you're currently eating, you'll be able to make some changes if necessary. | #*Start by keeping track of your current calorie intake by using a food journal or a food journal app on your smartphone. Once you know what you're currently eating, you'll be able to make some changes if necessary. | ||
| − | #*If you feel you need to lose weight try cutting out about 500 calories daily. This generally results in a one to two pound weight loss each week.<ref>http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752</ref> | + | #*If you feel you need to lose weight try cutting out about 500 calories daily. This generally results in a one to two pound weight loss each week.<ref name="rf5">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752</ref> |
#*If your weight is only going up very slightly or you notice a very slow rise in weight, you may only need to cut out 250 calories a week. | #*If your weight is only going up very slightly or you notice a very slow rise in weight, you may only need to cut out 250 calories a week. | ||
#*Use your food journal or app to figure out what calorie level is best for you. For example, if you cut out 250 calories daily but still notice weight gain, try cutting out 500 calories daily. | #*Use your food journal or app to figure out what calorie level is best for you. For example, if you cut out 250 calories daily but still notice weight gain, try cutting out 500 calories daily. | ||
| − | #Eat lean protein. Eating adequate protein daily is very important for a well balanced diet. It's an essential macronutrient (a nutrient you need in relatively large amounts) and provides your body with the building blocks of many vital functions.<ref>http://ghr.nlm.nih.gov/handbook/howgeneswork/protein</ref> | + | #Eat lean protein. Eating adequate protein daily is very important for a well balanced diet. It's an essential macronutrient (a nutrient you need in relatively large amounts) and provides your body with the building blocks of many vital functions.<ref name="rf6">http://ghr.nlm.nih.gov/handbook/howgeneswork/protein</ref> |
| − | #*To make sure that you're eating enough protein, aim to have one serving at each meal. One serving is about three to four oz or about 1/2 cup of beans or lentils.<ref>http://www.choosemyplate.gov/protein-foods</ref> Measure your portions to help you stay on track. | + | #*To make sure that you're eating enough protein, aim to have one serving at each meal. One serving is about three to four oz or about 1/2 cup of beans or lentils.<ref name="rf7">http://www.choosemyplate.gov/protein-foods</ref> Measure your portions to help you stay on track. |
| − | #*The benefits of choosing leaner proteins is that these come with fewer calories and can help you stay within a designated calorie level.<ref>http://www.choosemyplate.gov/protein-foods-nutrients-health</ref> | + | #*The benefits of choosing leaner proteins is that these come with fewer calories and can help you stay within a designated calorie level.<ref name="rf8">http://www.choosemyplate.gov/protein-foods-nutrients-health</ref> |
#*Choose proteins like: fish, shellfish, poultry, eggs, low-fat dairy, legumes, tofu or pork. | #*Choose proteins like: fish, shellfish, poultry, eggs, low-fat dairy, legumes, tofu or pork. | ||
#Eat a fruit or vegetable at each meal. Both fruits and vegetables are considered nutrient dense foods and are a vital part of a balanced diet. Nutrient dense foods are ones that are relatively low in calorie but very high in a variety of nutrients like fiber, vitamins and minerals. | #Eat a fruit or vegetable at each meal. Both fruits and vegetables are considered nutrient dense foods and are a vital part of a balanced diet. Nutrient dense foods are ones that are relatively low in calorie but very high in a variety of nutrients like fiber, vitamins and minerals. | ||
#*Ensuring you have a fruit or vegetable (or both) at each meal will help you meet your daily recommended five to nine servings. It'll also help bulk up your meals with fewer calories. | #*Ensuring you have a fruit or vegetable (or both) at each meal will help you meet your daily recommended five to nine servings. It'll also help bulk up your meals with fewer calories. | ||
| − | #*Like protein, it's still important to measure your portions - even on low calorie foods. Measure out a 1/2 cup of fruit<ref>http://www.choosemyplate.gov/fruit</ref>, one cup of vegetables or two cups of salad greens<ref>http://www.choosemyplate.gov/vegetables</ref>. | + | #*Like protein, it's still important to measure your portions - even on low calorie foods. Measure out a 1/2 cup of fruit<ref name="rf9">http://www.choosemyplate.gov/fruit</ref>, one cup of vegetables or two cups of salad greens<ref name="rf10">http://www.choosemyplate.gov/vegetables</ref>. |
| − | #*There has been some conflicting studies on some vegetables - cruciferous vegetables - and whether or not they are harmful to those suffering from hypothyroidism.<ref>http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables</ref> Although there is no conclusive evidence, do not eat large amounts of items like: cabbage, broccoli, cauliflower or brussel sprouts. You do not need to avoid them, but monitor your intake. | + | #*There has been some conflicting studies on some vegetables - cruciferous vegetables - and whether or not they are harmful to those suffering from hypothyroidism.<ref name="rf11">http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables</ref> Although there is no conclusive evidence, do not eat large amounts of items like: cabbage, broccoli, cauliflower or brussel sprouts. You do not need to avoid them, but monitor your intake. |
| − | #Choose whole grains. 100% whole grains are a great addition to a balanced diet and can help provide your body with much needed fiber.<ref>http://www.choosemyplate.gov/grains-nutrients-health</ref> In addition, there is no evidence to say these foods are harmful to those suffering from hypothyroidism. | + | #Choose whole grains. 100% whole grains are a great addition to a balanced diet and can help provide your body with much needed fiber.<ref name="rf12">http://www.choosemyplate.gov/grains-nutrients-health</ref> In addition, there is no evidence to say these foods are harmful to those suffering from hypothyroidism. |
| − | #*Whole grains are considered more nutritious or nutrient dense compared to refined grains (like white flour, white bread or white rice) because they contain all the parts of the grain. This makes whole grains much higher in fiber, protein and many other nutrients.<ref>http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826</ref> | + | #*Whole grains are considered more nutritious or nutrient dense compared to refined grains (like white flour, white bread or white rice) because they contain all the parts of the grain. This makes whole grains much higher in fiber, protein and many other nutrients.<ref name="rf13">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826</ref> |
| − | #*Again, make sure to measure your portions of these foods. One serving is one ounce or about 1/2 cup.<ref>http://www.choosemyplate.gov/grains</ref> | + | #*Again, make sure to measure your portions of these foods. One serving is one ounce or about 1/2 cup.<ref name="rf14">http://www.choosemyplate.gov/grains</ref> |
#*Choose whole grains like: quinoa, millet, whole oats, whole wheat pasta, whole grain bread and brown rice. | #*Choose whole grains like: quinoa, millet, whole oats, whole wheat pasta, whole grain bread and brown rice. | ||
| − | #Eat only moderate amounts of soy. Eating soy when you have hypothyroidism has been a widely debated subject. However, there aren't studies that have been able to conclusively say to avoid soy if you have hypothyroidism.<ref>http://www.mayoclinic.org/hyperthyroidism/expert-answers/faq-20058188</ref> | + | #Eat only moderate amounts of soy. Eating soy when you have hypothyroidism has been a widely debated subject. However, there aren't studies that have been able to conclusively say to avoid soy if you have hypothyroidism.<ref name="rf15">http://www.mayoclinic.org/hyperthyroidism/expert-answers/faq-20058188</ref> |
#*Soy is found in a large variety of foods. It will be difficult and take a lot of time to avoid all soy. However, if you have hypothyroidism you may want to limit eating large quantities of soy-based foods or limit foods that are high in soy. | #*Soy is found in a large variety of foods. It will be difficult and take a lot of time to avoid all soy. However, if you have hypothyroidism you may want to limit eating large quantities of soy-based foods or limit foods that are high in soy. | ||
| − | #*Foods that contain large quantities of soy or are mostly soy-based include: edamame or soy beans, miso (miso paste or miso soup), meat alternatives (like vegan deli meat, chicken nuggets, cheese or hotdogs), soy milk and soy yogurts, soy nuts, soy sauce (and dressing and marinades using soy sauce), tempeh and tofu.<ref>http://www.ucsfhealth.org/education/a_guide_to_foods_rich_in_soy/</ref> | + | #*Foods that contain large quantities of soy or are mostly soy-based include: edamame or soy beans, miso (miso paste or miso soup), meat alternatives (like vegan deli meat, chicken nuggets, cheese or hotdogs), soy milk and soy yogurts, soy nuts, soy sauce (and dressing and marinades using soy sauce), tempeh and tofu.<ref name="rf16">http://www.ucsfhealth.org/education/a_guide_to_foods_rich_in_soy/</ref> |
| − | #*Many soy products are considered to be a protein alternative. So a serving would be three to four oz or about 1/2 cup of soy beans.<ref | + | #*Many soy products are considered to be a protein alternative. So a serving would be three to four oz or about 1/2 cup of soy beans.<ref name="rf7" /> Stick to these servings and consume moderate amounts throughout the week. |
| − | #Don't supplement with iodine. It's common to associate your thyroid gland with iodine. Many people also think taking iodine supplements can help cure or resolve their hypothyroid condition. However, it's advised not to take these supplements.<ref>http://www.mayoclinic.org/hypothyroidism-iodine/expert-answers/faq-20057929</ref> | + | #Don't supplement with iodine. It's common to associate your thyroid gland with iodine. Many people also think taking iodine supplements can help cure or resolve their hypothyroid condition. However, it's advised not to take these supplements.<ref name="rf17">http://www.mayoclinic.org/hypothyroidism-iodine/expert-answers/faq-20057929</ref> |
| − | #*Generally, iodine deficiency is not the cause of hypothyroidism - especially in the US.<ref | + | #*Generally, iodine deficiency is not the cause of hypothyroidism - especially in the US.<ref name="rf17" /> Taking extra iodine will not change your condition and in some people can worsen your condition. |
| − | #*Iodine is prevalent in Westernized diets (especially in the US). Iodine has been added to a variety of foods (like iodized salt) that helps prevent deficiencies.<ref | + | #*Iodine is prevalent in Westernized diets (especially in the US). Iodine has been added to a variety of foods (like iodized salt) that helps prevent deficiencies.<ref name="rf17" /> |
#*A true iodine deficiency in Westernized countries is very, very rare. | #*A true iodine deficiency in Westernized countries is very, very rare. | ||
===Managing Lifestyle and Hypothyroid Treatment=== | ===Managing Lifestyle and Hypothyroid Treatment=== | ||
| − | #Manage increased appetite. Some of the medications that are used to treat hypothyroidism can increase appetite. This is especially true if they cause too much of an increase in your hormone production.<ref>http://www.mayoclinic.org/diseases-conditions/hypothyroidism/diagnosis-treatment/treatment/txc-20155362</ref> | + | #Manage increased appetite. Some of the medications that are used to treat hypothyroidism can increase appetite. This is especially true if they cause too much of an increase in your hormone production.<ref name="rf18">http://www.mayoclinic.org/diseases-conditions/hypothyroidism/diagnosis-treatment/treatment/txc-20155362</ref> |
| − | #*Managing increased appetite related to your medications can help you manage your weight and prevent unnecessary weight gain. Obesity can be related to hypothyroidism so appetite, hunger and weight should be monitored.<ref | + | #*Managing increased appetite related to your medications can help you manage your weight and prevent unnecessary weight gain. Obesity can be related to hypothyroidism so appetite, hunger and weight should be monitored.<ref name="rf1" /> |
#*Eat protein and fiber-rich foods and meals. This combination is very satiating and is very filling to your body. Examples of high protein, fiber rich meals include: dark green salad with raw vegetables and four to five oz of grilled salmon, one cup of Greek yogurt with 1/2 cup of raspberries or chicken and vegetable stir fry over 1/2 cup of quinoa. | #*Eat protein and fiber-rich foods and meals. This combination is very satiating and is very filling to your body. Examples of high protein, fiber rich meals include: dark green salad with raw vegetables and four to five oz of grilled salmon, one cup of Greek yogurt with 1/2 cup of raspberries or chicken and vegetable stir fry over 1/2 cup of quinoa. | ||
#*Drink a glass or two of water. When you're feeling hungry and it's not time for a planned meal or snack, sip on some water or flavored water. This can help fill your stomach and "trick" your brain into thinking you're a little satisfied. | #*Drink a glass or two of water. When you're feeling hungry and it's not time for a planned meal or snack, sip on some water or flavored water. This can help fill your stomach and "trick" your brain into thinking you're a little satisfied. | ||
#*Have healthy snacks on hand. Sometimes you need a snack to get you through a long period between meals. Foods like Greek yogurt, fruit, nuts or hard boiled eggs can give you a boost of nutrition and manage your hunger. | #*Have healthy snacks on hand. Sometimes you need a snack to get you through a long period between meals. Foods like Greek yogurt, fruit, nuts or hard boiled eggs can give you a boost of nutrition and manage your hunger. | ||
| − | #Time supplements appropriately. Many supplements interfere with a variety of medications that are used to treat hypothyroidism.<ref | + | #Time supplements appropriately. Many supplements interfere with a variety of medications that are used to treat hypothyroidism.<ref name="rf18" /> Make sure you time them throughout the day to minimize any complications. |
| − | #*Both iron supplements or multivitamin formulas that contain iron should not be taken at the same time as your medications.<ref | + | #*Both iron supplements or multivitamin formulas that contain iron should not be taken at the same time as your medications.<ref name="rf18" /> |
| − | #*Calcium supplements, multivitamins containing calcium and medications containing calcium (like antacids) should also not be taken at the same time as your medications.<ref | + | #*Calcium supplements, multivitamins containing calcium and medications containing calcium (like antacids) should also not be taken at the same time as your medications.<ref name="rf18" /> |
#*Many other prescription medications may also interfere with your medications to treat hypothyroidism. Make sure to tell your doctor each medication or supplement you're taking and the dose. | #*Many other prescription medications may also interfere with your medications to treat hypothyroidism. Make sure to tell your doctor each medication or supplement you're taking and the dose. | ||
#*Separate your supplements from your hypothyroidism medication by at least two hours. | #*Separate your supplements from your hypothyroidism medication by at least two hours. | ||
| − | #Take medications away from foods. Like many supplements, there are a variety of foods that can also interfere with the absorption of your thyroid medications.<ref | + | #Take medications away from foods. Like many supplements, there are a variety of foods that can also interfere with the absorption of your thyroid medications.<ref name="rf4" /> |
| − | #*There is no "hypothyroid" diet to follow. However, you do need to pay attention to your diet and timing of foods to make sure your medications work as intended. It's typically recommended to take thyroid medications on an empty stomach to prevent any issues.<ref | + | #*There is no "hypothyroid" diet to follow. However, you do need to pay attention to your diet and timing of foods to make sure your medications work as intended. It's typically recommended to take thyroid medications on an empty stomach to prevent any issues.<ref name="rf4" /> |
| − | #*Some foods that can interact with your medications include: walnuts, soy-based products, cottonseed meal and calcium-rich foods (like dairy products).<ref | + | #*Some foods that can interact with your medications include: walnuts, soy-based products, cottonseed meal and calcium-rich foods (like dairy products).<ref name="rf4" /> |
| − | #*Try to take your thyroid medication at least three to four hours before or after eating these foods.<ref | + | #*Try to take your thyroid medication at least three to four hours before or after eating these foods.<ref name="rf4" /> |
#*It is best to take your medication in the morning or at night. For example, you can time doses so that you are consistently taking them either 60 minutes prior to breakfast or at bedtime (more than three hours after supper). | #*It is best to take your medication in the morning or at night. For example, you can time doses so that you are consistently taking them either 60 minutes prior to breakfast or at bedtime (more than three hours after supper). | ||
| − | #Exercise regularly. Exercise is important for general health, but health professionals recommend exercise specifically for those suffering from a thyroid condition.<ref>http://www.todaysdietitian.com/newarchives/070112p40.shtml</ref> | + | #Exercise regularly. Exercise is important for general health, but health professionals recommend exercise specifically for those suffering from a thyroid condition.<ref name="rf19">http://www.todaysdietitian.com/newarchives/070112p40.shtml</ref> |
| − | #*Some of the side effects of a hypothyroid include weight gain or difficulty maintaining weight, depression, fatigue and insomnia. Exercise can help lessen these symptoms.<ref | + | #*Some of the side effects of a hypothyroid include weight gain or difficulty maintaining weight, depression, fatigue and insomnia. Exercise can help lessen these symptoms.<ref name="rf19" /> |
#*Some health professionals recommend starting an exercise program with low-intensity exercises and lifestyle activities. It's an easier and more gentle way to get in the habit of being active - especially if you're dealing with fatigue. Yoga, walking or stretching are great areas to start. | #*Some health professionals recommend starting an exercise program with low-intensity exercises and lifestyle activities. It's an easier and more gentle way to get in the habit of being active - especially if you're dealing with fatigue. Yoga, walking or stretching are great areas to start. | ||
| − | #*Over time, try to work up to 150 minutes of physical activity each week.<ref>http://www.cdc.gov/physicalactivity/basics/adults/</ref> This is recommended for most healthy adults and can help you deal with side effects. | + | #*Over time, try to work up to 150 minutes of physical activity each week.<ref name="rf20">http://www.cdc.gov/physicalactivity/basics/adults/</ref> This is recommended for most healthy adults and can help you deal with side effects. |
== Tips == | == Tips == | ||
