Hypothyroidism is a disease caused by a malfunction of the thyroid gland (the small endocrine gland in the neck), which does not produce the appropriate amount of hormones, causing an imbalance in the body's chemical reactions. It is usually not a dangerous ailment and initially has few side effects; however, over time and if left untreated, it can lead to obesity, joint pain, infertility and heart disease. It can even cause death as a result of a mental health crisis or myxedema (subcutaneous edema). With the right medical attention, constant care, and a nutritious diet, it is quite easy to manage hypothyroidism.
Steps
Method 1 of 2: Follow a Nutritious Diet
Step 1. Eat a balanced diet
A well-balanced diet is the key to meeting nutritional needs, preventing food shortages and maintaining overall health.
- People with hypothyroidism are no exception. There is no specific diet for those with an underactive thyroid; however, maintaining a well-balanced diet can help minimize the adverse effects of the disease.
- Aim to eat foods that fall into all food groups; each of these offers the body several valuable nutrients.
- Also ensure a varied diet; this means choosing a variety of different foods within each food group throughout the week.
Step 2. Manage calories wisely
Even if you don't need to lose weight, it's important to keep your weight and calorie intake under control, as the risk of obesity and weight gain are common symptoms of hypothyroidism.
- Start by keeping track of your current calorie intake with a food diary or a specific smartphone app. Once you know the calories you are currently taking, you can make adjustments if necessary.
- If you feel the need to lose weight, try to cut off around 500 calories per day, which equates to a weight loss of 0.5-1kg per week.
- If the weight gain is very minimal or progresses very slowly, it is sufficient to reduce 250 calories per day.
- Use a food diary or mobile app to gauge the right amount of calories for you. For example, if you cut 250 calories a day but don't notice any improvement in weight loss, you should aim to cut 500 calories.
Step 3. Eat Lean Protein
It is very important to take an adequate amount every day to ensure a well balanced diet. It is an essential macronutrient (a nutrient needed in relatively abundant quantities) and provides the body with the "building blocks" it needs to perform many vital functions.
- To ensure adequate protein intake, try to eat a portion with each meal, which equates to around 80-120g of beans or lentils. Measure the portions to try to respect the doses.
- Choosing the leanest protein has the advantage of limiting calories, thus helping you to keep them at a set level.
- Among the most suitable sources of protein are fish, shellfish, poultry, eggs, low-fat dairy products, legumes, tofu or pork.
Step 4. Eat fruit and vegetables with every meal
Both are rich in nutrients and are an essential part of a balanced diet. Foods rich in nutrients are those that are relatively low in calories but very rich in various nutrients, such as fiber, vitamins and minerals.
- By guaranteeing fruit or vegetables (or both) with each meal, you can stick to the recommended daily amount of 5-9 servings, which help you consume large meals, even if they are low in calories.
- As with protein, it is also important to weigh portions - even for low-calorie foods. It measures approximately 50g of fruit and approximately 150g of vegetables.
- There are conflicting studies regarding some vegetables - especially cruciferous vegetables - and whether or not they are harmful to those with hypothyroidism. Although there is no firm conclusive evidence, you shouldn't eat large amounts of vegetables such as: cabbage, broccoli, cauliflower or Brussels sprouts; you don't have to avoid them completely, but monitor the amount you consume.
Step 5. Go for whole grains
100% whole grains are perfect for enriching a balanced diet and can provide the body with a lot of essential fiber. Furthermore, there is no evidence to suggest that these are harmful foods for hypothyroid patients.
- Whole grains are considered more nutritious or more nutrient dense than refined ones (such as white flour, bread or rice) because they contain all parts of the grain; they are therefore richer in fiber, protein and many other beneficial substances.
- Again, be sure to measure your portions. One serving corresponds to about 30 g (or about 120 ml if you want to measure its volume).
- Choose whole grains like quinoa, millet, oats, or whole-grain pasta, bread, and rice.
Step 6. Eat only a moderate amount of soy
The consumption of this food by people suffering from hypothyroidism is still a hotly debated topic; however, there are no studies that have shown that it is a harmful food.
- Soy is found in a wide variety of foods. It can be difficult to avoid completely and can take a long time; however, if you suffer from hypothyroidism, you should try to limit the consumption of foods that are based on soy or that contain large amounts of it.
- Some of the foods you should pay particular attention to are: edamame (or soybeans), miso (miso noodle or soup), alternative products to meat (such as meats, croquettes, cheese or vegan hot dogs), milk and soy yogurt, roasted soy beans, soy sauce (plus seasonings and marinades with soy sauce), tempeh, and tofu.
- Many soy products are considered a protein alternative; therefore, one serving could correspond to about 80-120 g of soybeans. Stick to these doses and consume a moderate amount each week.
Step 7. Don't take iodine supplements
It is common to associate the thyroid gland with iodine; many people also think they can treat or solve the problem with this supplement; however, it is advised not to take it.
- Generally speaking, iodine deficiency does not cause hypothyroidism - particularly in Western countries. Taking more does not change the situation and in some people the disease can even get worse.
- Iodine is found mainly in the diet of Western countries and is often added to a wide variety of foods (such as iodized salt), to prevent its deficiency.
- A real iodine deficiency in Western countries is extremely rare indeed.
Step 8. Consider following an AIP (Immune Disease Protocol) diet
This type of diet eliminates foods that cause inflammation in favor of anti-inflammatory ones, as inflammation could contribute to the development of thyroid disease. So, after a few weeks, you can introduce one food at a time to see the effect.
- This type of diet requires the elimination of a large group of foods, such as those that contain gluten and dairy products. Consult your doctor first.
- Some of the foods that can be consumed on an AIP diet include vegetables, fruits, lean proteins, vinegar, bone broth, green tea, and healthy oils.
Method 2 of 2: Managing Lifestyle and Treatments for Hypothyroidism
Step 1. Manage your increased appetite
Some drugs used to treat the disease cause this effect, especially if they stimulate excessive hormone secretion.
- By managing the increased appetite associated with medications, you can keep your weight under control and avoid putting on too much weight. Obesity is a problem related to hypothyroidism, so you need to monitor your hunger, appetite and weight.
- Eat foods rich in protein and fiber with every meal. This combination allows you to feel full and satisfied. Some examples of meals rich in these nutrients are: dark green leafy salad with raw vegetables and 120-140 g of grilled salmon, 220 g of Greek yogurt with 60 g of raspberries or stir-fried chicken and vegetables with 40 g of quinoa.
- Drink a glass or two of water. When you feel hungry and it's not time for a scheduled meal or snack, sip some still or even flavored water; this can help fill the stomach and lead the brain to believe that the body is satisfied enough.
- Always have healthy snacks on hand. Sometimes, it is necessary to eat a snack when there is a lot of time between meals. Foods like Greek yogurt, fresh fruit, nuts, and hard-boiled eggs can provide you with a nutrient boost and keep hunger at bay.
Step 2. Take the supplements at the appropriate times
Many of these interfere with a variety of medications you are taking to treat hypothyroidism; So be sure to calculate the exact time to take them during the day, to reduce any complications.
- You shouldn't take medications and iron supplements or multivitamin compounds that contain iron simultaneously.
- Calcium supplements, medications that contain calcium (such as antacids), and multivitamin products should not be taken at the same time as other medications.
- Many other prescription principles can interfere with those used to treat hyperthyroidism; remember to tell your doctor about any product, supplement or medicine you take, as well as the corresponding dosage.
- Take supplements at least two hours before or two hours after hyperthyroid medications.
Step 3. Take your medications away from meals
Just like supplements, foods can also create interactions with the absorption of thyroid medications.
- There is no specific diet for hypothyroid patients; however, you need to pay attention to what and when you eat to make sure the medicines work. Generally, it is recommended that you take your medications on an empty stomach to prevent any problems.
- Some of the food products that can interfere with medicines are: nuts, soy products, cottonseed meal, and foods rich in calcium (such as dairy products).
- Try to take your medications at least three to four hours before or after eating these foods.
- It is best to take medications in the morning or in the evening. For example, you can set the time for medicines so that you always take them one hour before breakfast or bedtime (and at least three hours after dinner).
Step 4. Exercise regularly
Exercise is important for overall health, but doctors strongly recommend it for patients with thyroid problems.
- Some side effects of hypothyroidism are weight gain or difficulty keeping it stable, depression, insomnia and a sense of fatigue; physical activity helps control these symptoms.
- Some health professionals suggest starting a low-intensity exercise program and daily activities; this is an easier and more gradual way to get used to the movement - especially if you have to manage fatigue. Yoga, walking, and stretching are great places to start.
- As time goes by, try to reach your goal of 150 minutes of physical activity per week. This is the recommended amount for most adults and can help keep the effects of the disease at bay.
Advice
- Always talk to your endocrinologist or primary care physician before making any dietary changes; in this way, you can know if the feeding is safe and appropriate for the pathology.
- Get a formal diagnosis of hypothyroidism before changing your diet. There are other pathologies with similar symptoms and it is important to be sure.
