The thyroid is a small butterfly-shaped gland
at the base of your neck. When it's working
properly, it regulates everything from your
heartbeat to your metabolism. But when it's
not (as is the case for about 200 million people
worldwide, most of them women), it can
wreak havoc on your energy levels and your
waistline. The good news? It's easier than you
think to keep your thyroid working happily
in the fat-burning zone.
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1. Quit being a cardio junkie
Conventional wisdom says exercise is good
for your hormone levels because it helps
clear the body of cortisol , the stress hormone,
and releases serotonin and endorphins, your
happy hormones. But when it comes to the
thyroid, not all exercise is created equal. Too
much cardio can actually be trouble for your
thyroid. Researchers at the University of North
Carolina found that lengthy bouts of strenuous
exercise can cause the body unnecessary
stress - and lead to higher cortisol levels and
lower levels of thyroid hormones 24 hours
after exercise. But that doesn't mean you
should ditch your gym membership. Instead,
opt for 30 minutes of strength training two
to three times a week, and one to two short
cardio workouts on alternate days.
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2. Amp up those omega-3s
Decreasing inflammation in your body
is a great pick-me-up for your thyroid -
and one way to do this is by increasing your
intake of omega-3 fatty acids. Find them
in cold-water fish (salmon, halibut, tuna
or mackerel), as well as plant and nut oils
like canola, flaxseed or walnut. If you don't
eat a lot of fish, consider a daily supplement.
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3. Avoid foods that
impede thyroid function
What you eat may cause your thyroid to
temporarily slow down. That includes peanuts,
soy and cruciferous vegetables
like cabbage, brussels sprouts,
cauliflower and broccoli - so enjoy
them sparingly. Eat foods that
are high in iron (eggs and meat)
and thyroid-boosting B vitamins,
such as whole grains and spinach.
Antioxidant-rich choices like
berries and squash are good too.
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Bottom line: If you have
reason to suspect your thyroid
isn't working at full capacity
(maybe you feel sluggish for no
reason or recently experienced
abrupt weight loss or gain),
a simple blood test can say for
sure. If your doctor dismisses
the test request, seek a second
opinion or consider an appointment
with a naturopathic doctor.
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