Tag: Thyroid Health

A Comprehensive Guide to Managing Hashimoto’s with Functional Medicine
Hashimoto’s thyroiditis is an autoimmune disorder that affects the thyroid gland.. Most cases of Hashimoto’s are unnecessarily treated as hypothyroidism by looking at high TSH levels. While conventional medicine typically focuses on supplementing thyroid hormones, functional medicine offers a more integrated approach. This method delves into the root causes behind the autoimmune process, emphasizing personalized care through advanced diagnostic testing, tailored supplements, and dietary adjustments.

Understanding Hashimoto’s and the Functional Medicine Approach

Hashimoto’s occurs when the immune system attacks the thyroid, causing inflammation and dysfunction. Symptoms like fatigue, weight gain, hair thinning, and mental fog can take a significant toll on daily life.

Functional medicine goes beyond treating symptoms by exploring the unique factors contributing to the condition. It seeks to identify potential triggers, such as nutrient deficiencies, chronic stress, or environmental influences, and address them to restore balance and support overall health.

Essential Testing for Hashimoto’s

Functional medicine prioritizes in-depth diagnostic tests to uncover underlying imbalances that drive Hashimoto’s. Key assessments include:

1. Comprehensive Thyroid Testing: Measuring TSH, Free T3, Free T4, Reverse T3, and thyroid antibodies (TPOAb and TgAb) provides a complete picture of thyroid health and immune activity.

2. Nutrient Status: Testing for deficiencies in Vitamin D, Selenium, Zinc, complete B vitamins, and Iron (Ferritin) helps identify areas where supplementation or dietary changes may benefit.

3. Gut Health Evaluation: Since a disrupted gut microbiome or intestinal permeability often accompanies autoimmune disorders, stool testing for gut microbiome and organic acid tests are vital for gut assessment.

4. Heavy metals: Heavy metals like lead, aluminium, cadmium, arsenic, mercury can block thyroid hormone receptors, interfere with conversion of T4 to T3 and moreover dysregulate the immune system. It’s important to test for heavy metals and work on heavy metal removal if high levels are reported.

5. Organ function tests: Optimal liver and kidney function is critical for ensuring proper detoxification pathways.

4. Stress and Adrenal Health: Chronic stress can exacerbate thyroid dysfunction, making cortisol testing an essential part of treatment planning.

Nutritional Foundations for Thyroid Health

Diet plays a transformative role in managing Hashimoto’s, as certain foods can either support or hinder thyroid function. Functional medicine emphasizes personalized dietary interventions, including:

Elimination of Trigger Foods: Many patients experience symptom relief by avoiding gluten and dairy, which are common inflammatory triggers in autoimmune conditions.

Focus on Nutrient Density: Foods rich in selenium (e.g., Brazil nuts), iodine (moderate amounts), zinc, and omega-3 fatty acids help optimize thyroid function. Good quality protein is important.

Balanced Blood Sugar Levels: A diet that avoids spikes in blood sugar can reduce inflammation and improve energy stability.

Gut-Supportive Foods: Incorporating bone broth, and probiotics can strengthen the gut lining and enhance nutrient absorption.

Targeted Supplementation

Supplements can complement dietary changes and provide additional support for thyroid and immune health. Functional medicine practitioners often recommend:

1. Vitamin D: Vital for immune system regulation and thyroid function.

2. Selenium: Known to decrease thyroid antibody levels and aid hormone conversion.

3. Zinc: Supports the immune system and thyroid hormone synthesis.

4. Omega-3s: Help control inflammation, a key factor in autoimmune conditions.

5. Adaptogens: Herbs like Ashwagandha and Rhodiola can improve the body’s stress response, which is critical for managing Hashimoto’s.

Lifestyle Practices for Long-Term Support

Beyond diet and supplementation, lifestyle adjustments are essential for managing Hashimoto’s and enhancing overall well-being. These include:

Stress Reduction Techniques: Meditation, mindfulness, and yoga can help lower stress hormones like cortisol, which may worsen thyroid dysfunction.

Exercise in Moderation: Regular, low-impact physical activity, such as walking or swimming, supports metabolism and reduces inflammation without overburdening the body.

Prioritizing Sleep: Restful sleep is critical for immune balance and hormone regulation.

The Importance of Individualized Care

No two cases of Hashimoto’s are identical. A functional medicine approach tailors treatment to each person’s unique needs by considering factors like genetics, environment, and lifestyle. This personalized strategy helps identify and address specific triggers, paving the way for symptom relief and better long-term outcomes.

Key Takeaway

Managing Hashimoto’s thyroiditis requires a multifaceted approach that looks beyond symptoms to address root causes. By incorporating detailed testing, strategic nutrition, targeted supplements, and lifestyle changes, functional medicine empowers individuals to take control of their health. With the right support, it’s possible to reduce inflammation, support the thyroid, and improve overall quality of life.

References:
1. Weinberg, J.L. (2022, March 18). Fatigue, Weight Gain, Depression, And Brain Fog Are Common Signs Of This Autoimmune Disease.
2. Toulis, K.A., Anastasilakis, A.D., Tzellos, T.G., et al. (2010). Selenium Supplementation in the Treatment of Hashimoto’s Thyroiditis: A Systematic Review and a Meta-analysis.
3. Mazokopakis, E.E., Papadomanolaki, M.G., Tsekouras, K.C., et al. (2015). Is vitamin D related to pathogenesis and treatment of Hashimoto’s thyroiditis?
4. Yoon, S.J., Choi, S.R., Kim, D.M., et al. (2003). The effect of iodine restriction on thyroid function in patients with hypothyroidism due to Hashimoto’s thyroiditis.
5. Liontiris, M.I., & Mazokopakis, E.E. (2017). A concise review of Hashimoto thyroiditis (HT) and the importance of iodine, selenium, vitamin D, and gluten on autoimmunity and dietary management.
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January 15, 2025
Understanding the Connection Between Your Diet and Hormonal Imbalance
Introduction

Hormones are the body’s chemical messengers, crucial in regulating numerous physiological processes, including metabolism, immune function, mood, and reproductive health. A delicate balance of hormones is essential for overall health, and when this balance is disrupted, various symptoms can manifest, ranging from fatigue to weight gain. The role of diet in maintaining this hormonal equilibrium cannot be overstated; what we eat significantly influences hormone production, regulation, and metabolism.

Importance of Diet in Maintaining Hormonal Balance

Nutrition is a powerful tool in promoting hormonal health. A balanced diet rich in whole foods can support hormonal functions and mitigate the effects of imbalances. Conversely, a diet high in processed foods, sugar, and unhealthy fats can exacerbate hormonal disturbances. Understanding the connection between diet and hormonal health is crucial for optimizing their well-being.

Understanding Hormonal Imbalance

Definition of Hormonal Imbalance

Hormonal imbalance occurs when there is too much or too little hormone in the bloodstream. This can affect various bodily functions, leading to health issues that may be chronic or temporary. Common hormonal imbalances include those related to insulin, cortisol, estrogen, thyroid, and testosterone.

Common Symptoms

Hormonal imbalances can manifest in various symptoms, including:
- Fatigue: Often linked to adrenal or thyroid hormone disruptions.
- Mood Swings: Imbalances in estrogen and progesterone can affect mood stability.
- Weight Gain: Insulin resistance, often related to diet, can lead to weight gain, particularly around the abdomen.
- Menstrual Irregularities: Fluctuations in hormone levels can disrupt menstrual cycles.
- Sleep Disturbances: Hormones play a crucial role in sleep regulation.
Factors Contributing to Hormonal Imbalance

Several factors can contribute to hormonal imbalances:
- Stress: Chronic stress leads to elevated cortisol levels, which can disrupt other hormones.
- Lifestyle: Poor sleep, lack of exercise, and sedentary behavior can negatively affect hormonal balance.
- Diet: The types of foods consumed have a direct impact on hormone levels and overall health.
- Nutritional deficiencies – vitamin D, omega-3 fatty acids, magnesium, iodine, etc.
- Aging
- Toxins – pesticides, heavy metals
- Endocrine-disrupting chemicals (EDCs)
The Role of Diet in Hormonal Health

Explanation of How Diet Affects Hormone Production and Regulation

Diet plays a pivotal role in hormone production and regulation. Nutrient-dense foods provide the building blocks necessary for hormone synthesis. For instance, fats are essential for producing steroid hormones, while proteins are crucial for the synthesis of peptide hormones. Inadequate nutrition can lead to deficiencies that may trigger hormonal imbalances.

Key Nutrients That Influence Hormones
1. Omega-3 Fatty Acids: These healthy fats, found in fatty fish and flaxseeds, have been shown to reduce inflammation and support hormonal health. A study published in Nutrition Reviews found that omega-3s can help balance hormones like insulin and cortisol.
2. Vitamins and Minerals: Essential nutrients such as vitamin D, B vitamins, magnesium, and zinc play critical roles in hormone regulation. For example, a deficiency in vitamin D has been linked to lower testosterone levels in men.
Impact of Processed Foods and Sugar on Hormonal Balance

Processed foods and high sugar intake can wreak havoc on hormonal balance. These foods often contain additives, unhealthy fats, and excessive sugars, leading to insulin resistance, increased inflammation, and disrupted hormone signaling. Research indicates that high sugar consumption is associated with obesity and type 2 diabetes, both of which are linked to an imbalance of insulin and other hormones.

Foods to Avoid for Hormonal Balance

Processed Foods and Their Effects on Hormones

Processed foods often contain preservatives, unhealthy fats, and artificial additives that can disrupt hormonal balance. These foods can lead to inflammation, insulin resistance, and hormonal dysregulation.

Sugar and Its Role in Insulin Resistance

Excessive sugar intake is a major contributor to insulin resistance, which can lead to conditions like polycystic ovary syndrome (PCOS) and type 2 diabetes. According to the American Heart Association, the average American consumes about 77 grams of sugar per day, significantly exceeding the recommended limit of 25 grams for women and 37.5 grams for men (Mozaffarian et al., 2011).

Impact of Unhealthy Fats and Additives

Trans fats and excessive omega-6 fatty acids, often found in fried foods and baked goods, can promote inflammation and disrupt hormonal signalling. Avoiding these fats is essential for maintaining hormonal health.

Effects of Pesticides and Toxins in Food

The presence of pesticides and other toxins in the food supply is a significant concern for hormonal health. Many of these chemicals, including pesticides, herbicides, and heavy metals, are classified as endocrine-disrupting chemicals (EDCs). EDCs interfere with hormone production, metabolism, and signaling, leading to disruptions in the endocrine system. Studies have shown that long-term exposure to these toxins, even in small amounts, can lead to hormonal imbalances, contributing to conditions such as infertility, thyroid disorders, and metabolic issues like obesity and diabetes. Choosing organic and pesticide-free produce, when possible, is essential for minimizing exposure to these harmful substances and supporting overall hormonal balance.

Impact of Hormones in Animal Products

Hormones used in animal agriculture can also affect human hormonal health. Many commercially raised animals are injected with growth hormones or fed hormone-laden feed to increase their size and milk production. When humans consume these animal products, it can disrupt their natural hormonal balance. Research suggests that regular intake of hormone-treated meat and dairy products can increase estrogen levels in the body, potentially contributing to hormone-related conditions like estrogen dominance, which is linked to conditions such as polycystic ovary syndrome (PCOS) and breast cancer. To support hormonal balance, it’s recommended to choose hormone-free or organic animal products.

Foods That Support Hormonal Balance

Whole Foods to Include

Incorporating whole foods into your diet can promote hormonal health. Consider the following:
- Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants, they help combat oxidative stress and inflammation.
- Healthy Fats: Sources like avocados, nuts, seeds, and olive oil support hormone production.
- Lean Proteins: Foods such as chicken, fish, legumes, and eggs provide amino acids vital for hormone synthesis.
Herbs and Supplements That Promote Hormonal Health

Certain herbs and supplements can also support hormonal balance:
- Maca Root: Traditionally used to enhance energy and sexual health, maca root may help balance estrogen levels
- Ashwagandha: Known for its adaptogenic properties, ashwagandha can help reduce cortisol levels and combat stress
Importance of Balanced Meals and Blood Sugar Management

Maintaining balanced meals that include protein, healthy fats, and complex carbohydrates can help stabilize blood sugar levels, which is crucial for hormonal health. Fluctuating blood sugar can lead to increased insulin levels, contributing to hormonal imbalances. Additionally, balanced meals support optimal thyroid function, as the thyroid hormone plays a vital role in regulating metabolism. Consistent blood sugar levels help prevent excessive stress on the thyroid, which can become overworked when blood sugar spikes and crashes occur. Proper nutrient intake, particularly iodine, selenium, and zinc, also supports healthy thyroid hormone production and overall metabolic balance.

Lifestyle Factors That Affect Hormones

Stress Management Techniques

Stress management is vital for hormonal balance. Techniques such as:
- Exercise: Regular physical activity can help reduce cortisol levels and improve insulin sensitivity.
- Meditation: Mindfulness and meditation practices have been shown to reduce stress and promote hormonal balance.
- Quality Sleep: Ensuring adequate sleep is critical, as hormonal regulation occurs predominantly during sleep.
Importance of Hydration

Proper hydration supports metabolic functions and hormone regulation. Dehydration can lead to elevated cortisol levels and affect overall health. Aim to drink plenty of water throughout the day.

The Role of Physical Activity

Regular physical activity can improve hormonal balance by enhancing insulin sensitivity, reducing stress levels, and promoting a healthy body weight. According to the CDC, adults should aim for at least 150 minutes of moderate-intensity aerobic activity each week (CDC, 2020).

Conclusion

Understanding the connection between diet and hormonal health is crucial for achieving overall well-being. By focusing on a nutrient-rich diet, avoiding processed foods and excessive sugars, and adopting healthy lifestyle habits, individuals can take proactive steps to maintain hormonal balance.

References
1. Buchowski, M. S., et al. (2015). “Dietary omega-3 fatty acids and their role in hormonal health.” Nutrition Reviews.
2. Pilz, S., et al. (2011). “Vitamin D and testosterone in men.” Clinical Endocrinology.
3. Vartanian, L. R., et al. (2007). “Sugar-sweetened beverage consumption and weight gain.” American Journal of Clinical Nutrition.
4. Stojanovska, L., et al. (2016). “The effect of maca root on hormonal balance.” Journal of Ethnopharmacology.
5. Chandrasekhar, K., et al. (2012). “A standardized extract of ashwagandha reduces stress and anxiety in adults.” Journal of Clinical Psychology.
6. Mozaffarian, D., et al. (2011). “Changes in diet and lifestyle and long-term weight gain in women and men.” New England Journal of Medicine.
7. CDC. (2020). “Physical Activity Basics.” Centers for Disease Control and Prevention.
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October 19, 2024
Factors That Can Affect Thyroid Test Results: What You Need to Know
Getting accurate thyroid test results is crucial for diagnosing and managing thyroid conditions effectively. However, several factors can influence the accuracy of these tests. Understanding these factors can help you interpret your results more accurately and make informed decisions about your health. Let’s explore the key factors that can affect thyroid test results.

1. Medications
- How They Affect Tests: Certain medications can interfere with thyroid hormone levels or alter the results of thyroid tests. For example, medications like corticosteroids, lithium, and some antidepressants can impact thyroid function.
- Technical Insight: Medications can either increase or decrease thyroid hormone levels, which can lead to misleading test results. For instance, corticosteroids can reduce TSH (Thyroid-Stimulating Hormone) levels, while lithium can cause an increase in TSH levels.
- What to Do: Always inform your healthcare provider about all the medications and supplements you’re taking before having thyroid tests. They may adjust your medication or recommend timing adjustments for your tests.
2. Dietary Factors
- How They Affect Tests: Your diet can significantly impact thyroid function and test results. Foods high in goitrogens, such as soy and cruciferous vegetables, can interfere with iodine uptake and thyroid hormone production.
- Technical Insight: Goitrogens can inhibit the enzyme thyroid peroxidase, which is essential for thyroid hormone synthesis. This can affect the accuracy of thyroid function tests by altering hormone levels.
- What to Do: Maintain a balanced diet and discuss any dietary concerns with your healthcare provider. In some cases, they may recommend temporary dietary adjustments before testing.
3. Stress and Lifestyle
- How They Affect Tests: Physical or emotional stress can impact thyroid function and hormone levels. Chronic stress can increase cortisol levels, which may interfere with thyroid hormone production and metabolism.
- Technical Insight: High cortisol levels can suppress TSH secretion and affect the conversion of T4 to T3, potentially skewing test results. Additionally, lifestyle factors like poor sleep or excessive exercise can also impact thyroid health.
- What to Do: Aim to manage stress through relaxation techniques, adequate sleep, and a balanced lifestyle. If stress is a significant factor, discuss it with your healthcare provider to understand its impact on your thyroid function.
4. Pregnancy and Hormonal Changes
- How They Affect Tests: Hormonal changes during pregnancy or menopause can influence thyroid hormone levels and test results. For instance, pregnancy increases levels of human chorionic gonadotropin (hCG), which can affect TSH levels.
- Technical Insight: During pregnancy, elevated hCG can stimulate the thyroid gland, potentially leading to lower TSH levels. Hormonal fluctuations during menopause can also impact thyroid function and test accuracy.
- What to Do: If you are pregnant or experiencing significant hormonal changes, inform your healthcare provider before testing. They may interpret results differently based on these factors.
5. Lab Variability and Test Methods
- How They Affect Tests: Different laboratories may use varying methods and reference ranges for thyroid tests, which can lead to discrepancies in results.
- Technical Insight: Variations in testing methods, equipment calibration, and reference ranges can affect the interpretation of thyroid test results. For example, different assays might have slightly different thresholds for normal TSH levels.
- What to Do: Ensure consistency by using the same laboratory for follow-up tests. Discuss any concerns about lab variability with your healthcare provider to understand the context of your results.
6. Timing of Testing
- How They Affect Tests: The timing of your thyroid tests can influence results. Thyroid hormone levels can vary throughout the day, so the timing of your test can affect its accuracy.
- Technical Insight: TSH levels typically follow a circadian rhythm, peaking in the early morning and declining throughout the day. Testing at different times can lead to variations in results.
- What to Do: Try to have your thyroid tests done at the same time of day to ensure consistency. Follow any specific instructions from your healthcare provider regarding the timing of your test.
Wrapping It Up

Understanding the factors that can affect thyroid test results helps ensure accurate diagnosis and effective management of thyroid conditions. By considering medications, dietary factors, stress, hormonal changes, lab variability, and timing, you can interpret your thyroid test results more accurately and take appropriate action.

Pro Tip: Always communicate openly with your healthcare provider about any factors that might influence your thyroid tests. They can help you navigate these variables and provide guidance on interpreting your results.

Taking a proactive approach to understanding how various factors impact thyroid health ensures you get the most accurate and helpful information from your tests. Here’s to a healthier thyroid and informed health decisions!

#GetTestedFrequently

References:
1. Wentz, I. (2024). The Do’s and Don’ts of Thyroid Lab Testing. Retrieved from Thyroid Pharmacist: https://thyroidpharmacist.com (Dr. Izabella Wentz, PharmD) (Dr. Izabella Wentz, PharmD).
2. American Thyroid Association. (n.d.). Biotin Interference with Thyroid Testing. Retrieved from https://www.thyroid.org/biotin/
3. American Thyroid Association. (2024). Thyroid Function Tests. This source provides in-depth information on how medications, pregnancy, and hormone changes can affect thyroid test results, particularly with TSH, T4, and T3 levels. It emphasizes the importance of timing, as hormone levels fluctuate throughout the day, and also discusses how lab variability may impact results. Available at thyroid.org (American Thyroid Association).
4. ThyroidChange. Why Is Optimal Cortisol Needed for Thyroid Balance? (2024). This article explains how stress and cortisol levels can impact thyroid hormone production and test accuracy. It emphasizes the role of stress management in maintaining thyroid health. Available at thyroidchange.org (Thyroid Change).
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September 28, 2024
Thyroid Supplements: The Essential Role of Selenium, Iodine and Zinc in Thyroid Health
When it comes to maintaining optimal thyroid health, the right nutrients play a crucial role. Two essential minerals, selenium and zinc, are particularly important for thyroid function. Let’s explore why these minerals are vital and how to choose the best supplements to support your thyroid health.

Why Selenium, Iodine and Zinc Matter for Thyroid Health

1. Selenium: A Thyroid Superhero
- Why is Selenium important for Thyroid: Selenium is a trace mineral that plays a critical role in thyroid hormone production and metabolism. It helps convert the inactive thyroid hormone T4 into its active form, T3. Sufficient selenium also protects the thyroid tissue from oxidative damage, synthesis of thyroid hormones being a highly oxidising process.
- Functional Medicine Insight: Selenium is a component of several selenoproteins that are essential for the conversion of T4 into T3 and protection from oxidative damage. Adequate selenium levels help maintain thyroid health and prevent conditions like hypothyroidism and thyroiditis.
2. Iodine: The Essential Element
- Why is Iodine Important for Thyroid: Iodine is a crucial element for thyroid health because it is an integral component of thyroid hormones. These hormones, primarily T3 and T4, regulate many important functions in the body, including metabolism, energy production, and overall growth and development. Without adequate iodine, the thyroid gland cannot produce these hormones effectively, leading to conditions such as goiter and hypothyroidism.
- Functional Medicine Insight: Iodine is essential for synthesizing thyroid hormones. The thyroid gland absorbs iodine from the bloodstream and incorporates it into thyroid hormones, which are vital for regulating various bodily processes. Adequate iodine levels support optimal hormone production and prevent imbalances that can affect overall health. Ensuring sufficient iodine intake helps maintain proper thyroid function and supports metabolic health, making it a key nutrient for overall well-being.
3. Zinc: A Key Regulator
- Why Is Zinc important for Thyroid: Zinc is another crucial mineral for thyroid function. It supports the synthesis of thyroid hormones and helps regulate their release into the bloodstream. Zinc also contributes to a healthy immune system, which is essential for preventing autoimmune thyroid conditions like Hashimoto’s thyroiditis.
- Functional Medicine Insight: Zinc influences thyroid hormone production by modulating the activity of enzymes involved in hormone synthesis. It also affects the thyroid gland’s ability to absorb iodine, further supporting thyroid function. Most importantly, zinc is important for conversion of T4 to T3 in the peripheral cells for its activity.
Best Selenium, Iodine and Zinc Supplements for Thyroid Health

When choosing thyroid supplements, it’s essential to select high-quality products that provide optimal and bioavailable doses of selenium, iodine and zinc. Here are some top recommendations:

Selenium Supplements:
- Selenium Yeast: Selenium yeast is a highly bioavailable form of selenium that your body can easily absorb. It’s a natural source of selenium and provides the mineral in a form that is beneficial for thyroid health.
- L-Selenomethionine: This is another well-absorbed form of selenium. L-selenomethionine is a stable and effective option for supporting thyroid function and overall antioxidant protection.
Iodine Supplements:
- Iodine Tablets or Drops: These are commonly used forms of iodine supplementation. They usually contain potassium iodide or iodate, which are both effective for supporting thyroid hormone production. Look for products that provide iodine in a bioavailable form.
- Kelp Supplements: Kelp is a type of seaweed that is naturally rich in iodine. It can be an excellent option for those looking for a natural source of iodine. Kelp supplements often come in capsule or powder form and can also provide additional trace minerals beneficial for thyroid health.
Zinc Supplements:
- Zinc Picolinate: Zinc picolinate is a highly absorbable form of zinc that efficiently supports thyroid function and immune health. It’s often recommended for its superior bioavailability.
- Zinc Citrate: Zinc citrate is another easily absorbed form of zinc. It supports thyroid hormone production and helps maintain overall thyroid health.
How to Choose the Right Supplement
- Check the Form: Opt for supplements that use well-absorbed forms of selenium, iodine and zinc, such as selenium yeast, L-selenomethionine, zinc picolinate, or zinc citrate.
- Look for Quality: Choose reputable brands that provide transparency about ingredient sources and manufacturing processes. Third-party testing can also ensure product quality and safety.
- Consider Dosage: Follow recommended dosages and consult with a healthcare provider to determine the appropriate amount of selenium and zinc for your individual needs. Over-supplementation can lead to adverse effects, so balance is key.
Wrapping It Up

Selenium and zinc are vital for maintaining healthy thyroid function and overall well-being. By choosing high-quality supplements and incorporating them into your health regimen, you can support your thyroid gland’s ability to produce and regulate hormones effectively.

Pro Tip: Before starting any new supplement, it’s always a good idea to consult with a healthcare professional, especially if you have existing health conditions or are taking other medications.

Support your thyroid health with the right nutrients and enjoy the benefits of a balanced and well-functioning thyroid. Here’s to a healthier you!

References:
1. Triggiani V, Tafaro E, Giagulli VA, Sabbà C, Resta F, Licchelli B, Guastamacchia E. Role of iodine, selenium and other micronutrients in thyroid function and disorders. Endocr Metab Immune Disord Drug Targets. 2009 Sep;9(3):277-94. doi: 10.2174/187153009789044392. Epub 2009 Sep 1. PMID: 19594417. – https://pubmed.ncbi.nlm.nih.gov/19594417/
2. Severo JS, Morais JBS, de Freitas TEC, Andrade ALP, Feitosa MM, Fontenelle LC, de Oliveira ARS, Cruz KJC, do Nascimento Marreiro D. The Role of Zinc in Thyroid Hormones Metabolism. Int J Vitam Nutr Res. 2019 Jul;89(1-2):80-88. doi: 10.1024/0300-9831/a000262. Epub 2019 Apr 15. PMID: 30982439. – https://pubmed.ncbi.nlm.nih.gov/30982439/
3. Zimmermann MB, Boelaert K. Iodine deficiency and thyroid disorders. Lancet Diabetes Endocrinol. 2015 Apr;3(4):286-95. doi: 10.1016/S2213-8587(14)70225-6. Epub 2015 Jan 13. PMID: 25591468. – https://pubmed.ncbi.nlm.nih.gov/25591468/
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September 25, 2024
6 Health Benefits of Garlic: How It Supports and Protects the Thyroid Gland and Gut Health
Garlic isn’t just a flavorful addition to your meals—it’s also a powerhouse of health benefits. Beyond its culinary uses, garlic offers significant support for thyroid health and gut function. Let’s explore six amazing health benefits of garlic and how it can positively impact your thyroid and digestive health.

1. Boosts Immune Function
- Why It Helps: Garlic is renowned for its immune-boosting properties. It contains allicin, a compound with strong antibacterial and antiviral effects.
- Technical Insight: Allicin enhances the immune system by promoting the activity of white blood cells and improving the body’s ability to fight off infections. A robust immune system helps protect the thyroid gland from autoimmune diseases and supports overall health.
- How to Enjoy: Add raw garlic to dressings, sauces, or enjoy it as a flavoring in your dishes. Cooking garlic can reduce its allicin content, so for maximum immune benefits, consider incorporating it raw when possible.
2. Supports Thyroid Function
- Why It Helps: Garlic can play a supportive role in thyroid health by providing essential nutrients and reducing inflammation.
- Technical Insight: Garlic contains trace amounts of selenium and zinc, both of which are crucial for thyroid hormone production and function. Selenium helps in the conversion of T4 to T3, the active thyroid hormone, while zinc supports overall thyroid health. Additionally, garlic’s anti-inflammatory properties help protect the thyroid gland from oxidative stress and inflammation.
- How to Enjoy: Incorporate garlic into your meals regularly, whether in soups, stews, or roasted dishes. It’s an easy way to support your thyroid with a flavorful ingredient.
3. Improves Gut Health
- Why It Helps: Garlic has prebiotic properties that promote a healthy gut microbiome.
- Technical Insight: The prebiotic fibers in garlic help nourish beneficial gut bacteria, such as Bifidobacteria and Lactobacilli. A balanced gut microbiome is essential for optimal digestion, nutrient absorption, and overall gut health. A healthy gut also supports the synthesis of thyroid hormones and the body’s immune response.
- How to Enjoy: Add garlic to your daily meals, such as in stir-fries, marinades, or as a seasoning. It helps support a healthy gut environment while enhancing the flavor of your food.
4. Reduces Inflammation
- Why It Helps: Chronic inflammation can negatively impact thyroid function and overall health. Garlic’s anti-inflammatory properties help mitigate this.
- Technical Insight: Allicin and other sulfur-containing compounds in garlic have been shown to reduce inflammation markers in the body. This helps lower the risk of thyroiditis and other inflammatory conditions that could affect thyroid health.
- How to Enjoy: Use garlic in your cooking to reduce inflammation. Roasting, sautéing, or adding it to various dishes can help you reap its anti-inflammatory benefits.
5. Detoxifies the Body
- Why It Helps: Garlic assists in detoxification by promoting the elimination of toxins from the body.
- Technical Insight: Garlic supports liver function, which is vital for detoxifying harmful substances. Compounds like allicin enhance the liver’s ability to process and expel toxins. A well-functioning liver is crucial for maintaining overall health, including thyroid health.
- How to Enjoy: Incorporate garlic into your diet regularly to support your body’s natural detoxification processes. Add it to your favorite recipes to boost both flavor and detox benefits.
6. Supports Cardiovascular Health
- Why It Helps: Garlic has been shown to benefit heart health, which is closely linked to thyroid function.
- Technical Insight: Garlic helps lower blood pressure and reduce cholesterol levels, contributing to overall cardiovascular health. Maintaining healthy blood vessels and a good circulatory system supports the efficient transport of thyroid hormones throughout the body.
- How to Enjoy: Include garlic in your diet to support heart health. It pairs well with various dishes and can be used in dressings, marinades, or as a seasoning.
Wrapping It Up

Garlic is more than just a kitchen staple—it’s a powerful ally for your thyroid and gut health. By incorporating this versatile herb into your meals, you can enjoy its numerous health benefits, from boosting your immune system to supporting your gut microbiome.

Pro Tip: For the greatest health benefits, try to consume garlic raw or lightly cooked. This preserves the allicin content, maximizing its positive effects.

Embrace the power of garlic and enhance your health with its delicious and nutritious benefits. Your thyroid, gut, and overall well-being will thank you!

References
1. Ried, K., et al. (2013). “Garlic reduces blood pressure in hypertensive patients.” Journal of Hypertension. This study examines the effect of garlic on blood pressure and cardiovascular health.
  – https://pubmed.ncbi.nlm.nih.gov/26764327/
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September 21, 2024
Healthy Alternatives To Dairy
What is Vegan Milk?

Vegan milk, also known as plant milk or non-dairy milk, is a beverage that has been consumed for centuries in various parts of the world for various reasons. Some choose to drink it due to health concerns such as an allergy or lactose intolerance, while others drink it for the nutritional benefits it offers.

A lactose-free substitute to cow milk, plant-based milk or vegan milk is usually made from almond, coconut, cashew, oats and hemp.

A dairy-free diet helps our body and overall health in various ways such as improving digestion, promoting weight loss, improvement in metabolism and energy levels and does not cause any inflammation that might cause the expansion of unhealthy gut bacteria linked to some chronic diseases or conditions including leaky gut. Plant-based milk is rich in vitamins and minerals, and low in calories. It is also advised to people that have a slow gastrointestinal system.

Different types of Plant based / Vegan milk:

Almond Milk

Almond milk is presumably the foremost popular plant-based milk. Although this vegan milk may be low in protein, it contains a lot of vitamins and other nutrients such as Copper, zinc, iron, magnesium, vitamin E etc. Almond milk is rich in various antioxidants which may help protect against numerous ailments such as cancer and heart disease etc. Unsweetened almond milk is low in calories and is low in carbohydrates. Almond milk is a great beverage that you can drink as it is or in smoothies, shakes and coffees. It can also be poured over cereals and oatmeal.

How to Prepare:
- Soak the almonds in water overnight.
- Place the soaked almonds during a blender.
- Add water and start blending. Start at low speed and gradually increase to high. Blend at high for up to 1.5 minutes.
- This mixture can be used as is. However, for a smoother texture, you can strain it through a muslin/cheesecloth or a fine sieve.
- The milk is ready for use. You can also refrigerate it and use it over the next 2-3 days.
Benefits of Almond Milk:
- It is rich in monounsaturated fatty acids (MUFA) which will aid in weight loss and weight management.
- It is a natural source of the antioxidant vitamin E.
- Almond milk doesn’t raise blood glucose levels, therefore, making it beneficial for people with diabetes.
Coconut milk

This milk is extracted from the white flesh of a coconut. Coconut milk features a pleasant flavor and has less protein than almond milk. In comparison to other plant-based milk types, coconut milk contains good amounts of beneficial medium-chain triglycerides that are beneficial for one’s overall health. It adds a delicious yet not too overpowering coconutty flavor to any dish it’s utilized in and works great when utilized in baking too. Coconut milk is ideal for many different kinds of recipes including thai curries, soups, stews, smoothies, puddings, and even ice creams. It is meant for drinking and has a thinner consistency that is ideal for teas, coffees, and cereals.

How to Prepare:
- Put the grated coconut in a blender jar and blend at high speed with 1-cup water.
- Strain with muslin or fine sieve and collect the first milk in a bowl. This is the thick milk.
- Transfer the coconut to the blender, add 1-cup water and again blend on high. Strain and collect this milk in another bowl. Do this process once more.
- The first milk can be used for making very tasty curds. For the first time a starter from normal curd can be added. Then let it sit in a warm area for 6-8 hours.
Benefits of Coconut Milk :
- It aids in weight loss.
- It contains an honest amount of antioxidants.
- It helps in balancing electrolytes.
- It prevents heart diseases by promoting the HDL (good) cholesterol levels and reducing the levels of harmful LDL (bad cholesterol) that are associated with cardiovascular diseases.
- It strengthens the immune system.
- It helps with good digestion.
- It’s common in South Indian and Thai cuisine because the curries get their creaminess from coconut milk.
Oats Milk

Oats milk is nutritious and contains soluble fiber. Enriched with vitamins and calcium, the milk features a low saturated fat content. The soluble fiber in it gives the milk a creamy texture and as compared to other sorts of plant-based milk, oat milk has the very best amount of calories and carbohydrates

How to prepare:
- Soak the rolled oats in water overnight or 3-4 hours.
- Place the soaked oats in a blender.
- Add water and start blending. Blend for up to 2-3 minutes.
- Strain it through a muslin or a fine sieve.
- The milk is ready to use
Benefits of Oats Milk:
- It is high in beta-glucans (a soluble fiber) which help lower blood cholesterol.
- Rich in calcium which boosts bone health.
- Excellent source of B-complex vitamins.
- The soluble fiber in oat milk helps slow digestion and keeps you feeling full for extended time.
- It also helps stabilize your blood glucose levels
Cashew Milk

Cashew milk is a very recent addition to vegan milk. It is crammed with heart-healthy unsaturated fats and should be beneficial for those that are diabetic and wish to observe their carbohydrate consumption. This vegan milk features a very creamy consistency that works great in teas and coffees. It is a good addition to your curries and bakery products.

How to prepare:
- Soak the cashews overnight. Place the soaked cashews in a blender.
- Add water and start blending. Start at low speed and gradually increase to high. Blend at high for up to 2 minutes.
- The milk is ready for use. It can be stored in the refrigerator and used over the next 2-3 days.
Note – Cashew milk does not need to be strained or filtered as it naturally has a creamy smooth texture.

Benefits of Cashew milk:
- Contains healthy fats and a spread of vitamins and minerals.
- Boosts overall health.
- Helps reduce bloating.
- Improves eyesight.
Hemp Milk

Hemp milk is milk made using seeds of the hemp plant. This vegan milk is sort of high in protein with a thick and creamy consistency. It is high in minerals and healthy fats, also as low in calories. Hemp milk provides almost 50 percent of the recommended daily intake of alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid that is important in healthy heart and brain function. Due to its strong flavor, it is best used in savoury dishes.

How to Prepare:
- Soak hemp seeds overnight.
- Place-soaked hemp seeds in a blender and blend until smooth.
- Add a few drops of pure vanilla extract or sweetener if needed.
- Strain the milk if needed.
- Serve immediately.
- It can be refrigerated in an airtight glass container up to 5 days.
Benefits of Hemp Milk:
- It contains arginine, which produces nitric acid in the body. This improves your heart health. Hemp seeds also contain an honest amount of fiber, which may aid in healthy digestion and reduce your risk of diabetes.
- Hemp milk contains a high amount of omega 3 & omega 6 fatty acids. Hence boost brain function and reduce risk for Alzheimer’s. It improves skin health too.
- It acts as an anti-inflammatory.
- Hemp milk strengthens the immune system as well.
Swapping out dairy milk for plant-based milk is not just beneficial for health but also prevents your exposure to antibiotics and hormones in conventional dairy products. High quality plant-based milk is rich with fiber, omega 3 and protein to help humans live their healthiest life.

References :
1. Vanga, S. K., & Raghavan, V. (2018). How well do plant based alternatives fare nutritionally compared to cow’s milk?. Journal of food science and technology, 55(1), 10–20. https://doi.org/10.1007/s13197-017-2915-y
2. Reyes-Jurado, F., Soto-Reyes, N., Dávila-Rodríguez, M., Lorenzo-Leal, A., Jiménez-Munguía, M., Mani-López, E., & López-Malo, A. (2021). Plant-Based Milk Alternatives: Types, Processes, Benefits, and Characteristics. Food Reviews International, 1–32. https://doi.org/10.1080/87559129.2021.1952421
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June 20, 2024