Hashimoto’s Thyroiditis
What is Hashimoto’s?
Hashimoto's thyroiditis is an autoimmune condition of the thyroid gland where the body's own T cells produce antibodies to attack the thyroid gland because the body no longer recognises this tissue as 'self'. This causes a deficiency in thyroid hormones leading to reduced metabolic activity, fatigue, weight gain, irritability, depression, hair loss and many other symptoms. The cause is unknown, however there is an hereditary element and an environmental one. Essentially this is an inflammatory condition and so treatment of Hashimoto's involves reducing inflammation in the body to minimise damage to the thyroid along with improving thyroid function and reducing the associated symptoms. There is every possibility you can live a vibrant and energy filled life with Hashimoto's!
Reducing Inflammation
Reduce Stress...
Stress is one of the main drivers of inflammation. Engage in stress management practices such as deep belly breathing, meditation, yoga, mindful eating, self care (which involves taking time out of your day to just focus on what makes you feel good) and have good sleep hygiene (aim for at least 7.5 to 8 hours sleep each night).
Enjoy a diet rich in anti- inflammatory foods...
Studies have shown the mediterranean diet reduces inflammation in the body. It is rich in polyunsaturated fatty acids from extra virgin olive oil, fatty fish, nuts and seeds and antioxidants from brightly coloured fruits and vegetables such as berries, tomatoes, citrus and dark green leafy veg.
Heal Your Gut...
Your skin is the first line of defence against infection and that includes the skin of your gut! Often with autoimmune conditions there is a loss of integrity in the gut wall where bacteria and harmful molecules can slip through causing inflammation. Reducing alcohol, caffeine, sugar, refined carbohydrates, gluten, processed foods and increasing fibre from fruit and vegetables can really help improve gut integrity. Probiotics, especially saccharomyces boulardii (SB), zinc, iron, vitamin A, vitamin C and vitamin D are also important which can all be obtained from a diet full of a large variety of fresh fruits, veggies, organic meats and eggs.
Improve thyroid Function
Thyroid hormones require selenium, iodine and tyrosine to be synthesised. Supplementing with these nutrients may be beneficial, however it is important not to over do it as this can lead to toxicity, reduced thyroid function and an enlarged thyroid (goitre). The upper limit for iodine is 1,100mcg per day with 150mcg being an adequate amount. Main dietary sources of iodine include seaweed, fish, iodised salt, dairy and whole grains. As for selenium, 55mcg per day is an adequate amount with an upper limit of 400mcg. Dietary sources include brazil nuts (6-8 nuts provides 544mcg!), organ meats and seafood. Tyrosine is found in protein from meats, fish, dairy, beans, seeds, nuts and whole grains.
Reduce your intake of goitrogenic foods…
Goitrogenic foods block iodine from having its thyroid hormone building effects. These include the brassica family: broccoli, kale, cabbage, brussel sprouts, cauliflower, turnips etc (these veggies should still be consumed cooked not raw), soy, peanuts, pine nuts and millet.
Key Points…
Reduce stress
Enjoy anti-inflammatory foods
Heal your gut
Avoid goitrogenic foods
