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small gland big problems the
Yes you can lose weight if you have hypothyroidism!
Would you know if your thyroid gland slowed its production of thyroid hormone?
It's not easy to detect the symptoms of decreased thyroid hormone synthesis, called
hypothyroidism. Above the approximate 10 million Americans diagnosed with thyroid disease,
many more are not diagnosed, mis-diagnosed, and under-treated. Often thyroid disease
symptoms, including constipation, thinning hair, weight gain, weakness, fatigue and others are
mistaken for just getting old or other health problems, leading Dr's to nickname it "the great
The endocrine system, which creates, distributes, and regulates hormones is greatly assisted by
the small, butterfly-shaped gland sitting on the bottom front of your neck, the thyroid. The thyroid
gland produces the hormones T3 and T4 which provide the cells with energy needed to function
and thereby regulate the body's metabolism.
A slow metabolism can be the result when your thyroid does not produce enough hormones and
upsets the balance of chemical reations in your body. Weight gain is the most common clinical
symptom of hypothyroidism.
When thyroid hormone levels are low your body burns less calories daily. When the thyroid gland
isn't working properly it causes every calorie to count higher, sometimes twice as much. It causes
the process of losing weight to be slow and difficult.
Seven things to help you manage your weight if your thyroid is underactive:
1. Talk to your doctor
If you are experiencing the symptoms of hypothyroidism, it's essential to get proper treatment
from your physician. Your physician will be able to daignose through a blood test if synthetic
thyroid hormones are needed.
Weight loss isn't guaranteed even if by taking the thyroid hormones your blood test return to
normal. Releasing those unwanted pounds will require changes to your diet and lifestyle (more
about this below).
2. Avoid eating things that hinder the absorption of thyroid hormone
It's important to stay away from certain foods and nutrients that can hinder absorption when taking
thyroid hormones. For example, dietary calcium or iron can inhibit thyroid hormone absorption.
Taking thyroid medication right when you wake up and then going two to three hours before
eating any calcium or iron containg foods is what many doctors recommend. It can be surprising
what foods contain iron and calcium, things like antacids, calcium-fortified orange juice, and
multivitamins so do your research.
It's also important to avoid foods that can interfere with thyroid function, which are designated as
goitrogenic foods. Common goitrogenic foods include non-fermented soy foods, legumes such as
lima beans,and raw cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts.
Preparation methods, such as cooking or fermentation, reduce the amount of goitrogens in these
3. Eat balanced meals with quality protein
Muscle tissue has the most effect on your bodies (BMR)-the rate your body burns calories. To
rebuild and restore muscles need energy, even when you are at rest or sleeping. Therefore it is
key to preserve muscle when on a weight lose journey. Faster metabolism, more muscle mass,
hugher BMR, and greater energy expenditure can be obtained by consuming meals higher in
protein compared to carbohydrates and fats. The thermic effect, the digestion and absorption of
protein, requires more calories that fat and carbohydrates together.
4. Choose calories wisely
When on a weight lose journey every calorie is important. Dealing with a slow metabolism
highlights this even more. Stay away from sugary drinks, white-flour pastas and bread, and other
sources of refined carbohydrates that leavee you feeling hungry and fatigued because of quickly
spiking your blood sugar. Consuming meals loaded with deitary fiber rather than refined
carbohydrates will satisfy your appetite and keep you feeling fuller, longer. In addition to curbing
cravings, a high-fiber diet can help avoid hypothyroidism-induced constipation as dietary fiber is
an important bulking agent for solidifying and softening stools.
5. Get moving, even if it is only for a short time
The fatigue that often accompanies hypothyroidism can hamper motivation to exercise; however,
physical activity-especially resistance training- is a major contributor to metabolic stimulation and
muscle growth, which can fuel weight loss. High-intensity interval training (HIT) is a great option if
you are challenged by time or motivation. HIT involves alternating intense bouts of exercise
ranging from 30 seconds to several minutes with recovery periods spanning one to five minutes.
HIT is better at improving body composition and metabolic health than performing longer,
6. It's important to get enough vitamins and minierals daily
Ample amounts of the minerals iodine and selenium are key to a healthy thyroid. Sea vegetables
and iodized salt are sources of iodine. Sources of selenium include animal products, seafood,
dairy, and Brazil nuts. To be sure you are getting ample amounts you can take supplements.
Also for those with thyroid disorders and other autoimmune problems there is evidence that
vitamin D is key. Vitamin D is important to so many things in the body from bone to brain health,
ensure you are getting enough through diet, supplementation or soaking up the sun.
7. Quantity and quality sleep is key
It is always important to get enough sleep when you are trying to release weight but particularly
when you have a thyroid disorder. Too often, people who are sleep-deprived try to increase levels
of alertness by eating and those foods tend to be high-calorie options. Self medicating your
fatigue with unhealthy foods is detrimental to both your lean figure and your overall health. A
metabolic meltdown can be the result of sleep deprivation because of decreased insulin
sensitivity. Seven to nine hours of sleep each night is what an average adult needs.
Even with hypothyroidism reaching your weight loss goals is possible. Attitude, persistence, and
action will lead you to your healthy happy place.
About The Thyroid