Tag: Thyroid Health

Thyroid Function: 5 Reasons Normal Labs Don’t Guarantee True Health
Table of Contents
How Thyroid Hormones Work
Why Labs Might Look “Normal”
Subtle Symptoms That Often Go Unnoticed
Lifestyle & Functional Factors Influencing Thyroid
Key Nutrients That Support Healthy Thyroid Hormone Production
Factors That Can Reduce Thyroid Hormone Production
T4 → T3 Conversion: How Your Thyroid Makes Hormones Active
Improving How Your Cells Respond to Thyroid Hormones
Practical Steps to Support Thyroid Function
Conclusion
FAQs: Understanding Thyroid Function Beyond Lab Tests
Many women and men feel constantly fatigued, struggle with weight, or notice mood swings — yet routine thyroid labs often appear “normal.” This disconnect can be confusing and frustrating. Understanding how thyroid function interacts with hormones, metabolism, and lifestyle factors is key to recognizing subtle imbalances before they affect energy, mood, and overall well-being.
How Thyroid Hormones Work
The thyroid produces hormones that regulate metabolism, energy, and mood. While T4 is the main hormone released, it is inactive and must convert into the active form, T3, to influence your body effectively.
- T4 → T3 conversion is critical for energy production and metabolic efficiency
- T3 affects brain function, metabolism, and fatigue levels- literally everything in the body.
- Conversion can be influenced by stress, diet, lifestyle habits, and many other factors like liver function, etc.
- The availability of T3 can be affected by the amount that is bound up by the binding globulins. Hence, measuring Free T3 is also needed.
Even when labs measure TSH or T4 levels and appear “normal,” subtle dysfunction in T3 conversion or hormone utilization can lead to fatigue and other symptoms.

Why Labs Might Look “Normal”
Routine thyroid tests often focus on TSH or T4 alone, which can miss early or subtle dysfunction. Several factors can influence lab results:
- Timing of the test (morning vs. afternoon)
- Temporary stress or illness
- Nutritional deficiencies
- Minor metabolic disruptions that don’t appear on standard panels
This is why some individuals feel symptoms even when tests suggest everything is fine.
Subtle Symptoms That Often Go Unnoticed
Thyroid imbalance doesn’t always trigger obvious lab alerts. Early signs can include:
- Persistent fatigue, especially after meals
- Brain fog or difficulty concentrating
- Afternoon energy slumps
- Mood swings or irritability
- Minor, unexplained weight fluctuations
Even mild symptoms can indicate that your thyroid is not functioning optimally, despite normal lab values.
Lifestyle & Functional Factors Influencing Thyroid
Functional medicine emphasizes understanding root causes beyond standard labs. Some of the factors that can subtly impact thyroid hormone function are:
- Stress: High cortisol levels can reduce T4 → T3 conversion
- Nutrition: Deficiencies in selenium, iodine, or zinc can affect both conversion and metabolism
- Sleep disruption: Inconsistent sleep can impact hormone balance
- Gut health & inflammation: Chronic issues may influence thyroid function indirectly
Thyroid Hormones – Bound vs Free
- Bound Hormones: Attached to proteins, inactive, measured in standard lab tests.
- Free Hormones: Unbound, active, ready to fuel your cells.
- Why it matters: Only free hormones regulate energy, metabolism, and mood. Even with normal labs, low free hormone levels can leave your body starved for thyroid activity.
Key Nutrients That Support Healthy Thyroid Hormone Production
The thyroid requires certain nutrients and vitamins to function optimally:
- Minerals: Iron, Iodine, Tyrosine, Zinc, Selenium
- Vitamins: E, B2, B3, B6, C, D
- Why it matters: Deficiencies can slow hormone production, leading to fatigue, low energy, and sluggish metabolism.
- Practical Tip: Include leafy greens, eggs, nuts, seeds, and seafood to naturally support thyroid health.
Factors That Can Reduce Thyroid Hormone Production
Certain conditions or exposures can decrease your thyroid’s hormone output:
- Lifestyle & environmental factors: stress, infections, trauma, medications, radiation, fluoride, toxins
- Health conditions: autoimmune diseases
- Signs of reduced hormone production: fatigue, mood swings, unexplained weight changes
T4 → T3 Conversion: How Your Thyroid Makes Hormones Active
- The thyroid releases T4 (inactive), which must be converted into T3 (active) to fuel cells efficiently.
- Supports Conversion: Selenium and Zinc
- Blocks Conversion / Increases Reverse T3: Stress, trauma, low-calorie diets, inflammation, toxins, infections, liver/kidney issues, or certain medications
Improving How Your Cells Respond to Thyroid Hormones
Even if hormone levels are normal, cells must respond properly to them for energy and metabolism:
- Supports Cellular Sensitivity: Vitamin A, Zinc, and regular exercise
- Lifestyle Factors: Prioritize consistent sleep, a balanced diet, and stress management
- Outcome: Ensures thyroid hormones reach your cells effectively, regulating energy, metabolism, and overall well-being
Practical Steps to Support Thyroid Function
Even without abnormal labs, small lifestyle adjustments can support optimal thyroid function:
- Balanced diet: Include protein, fiber, and micronutrients to stabilize blood sugar and hormone function
- Daily movement: Light resistance training or walking improves metabolism
- Sleep hygiene: Prioritize 7–8 hours of consistent sleep
- Stress management: Mindfulness, journaling, or breathing exercises help reduce cortisol
- Monitor symptoms: Track energy patterns, mood, and cravings to notice subtle imbalances
These actions support hormone balance and metabolic health, providing noticeable improvements over time.
Conclusion
Normal thyroid labs don’t always guarantee optimal thyroid function. Subtle disruptions in hormone conversion, lifestyle factors, and stress can affect energy, mood, and metabolism. Understanding these patterns empowers you to notice early signals and take actionable steps toward better hormone health.
At Hormone Reset, we guide individuals to understand metabolic and hormone patterns using functional approaches — emphasizing lifestyle, nutrition, and energy optimization without relying solely on routine lab tests.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC9987447/ PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC5075641/ PMC
https://pmc.ncbi.nlm.nih.gov/articles/PMC3356062/ PMC
https://pubmed.ncbi.nlm.nih.gov/30029851/ PubMed
https://pubmed.ncbi.nlm.nih.gov/35015701/ PubMed
FAQs: Understanding Thyroid Function Beyond Lab Tests
1. Can I have thyroid issues even if my blood tests are normal?
Yes. Subtle thyroid imbalances can occur due to T3 conversion issues, lifestyle factors, or stress, which routine labs may not detect. Paying attention to energy, mood, and metabolism is key.
2. What are early signs of thyroid imbalance to watch for?
Common patterns include persistent fatigue, brain fog, mood swings, afternoon energy slumps, and unexplained weight changes, even if lab results appear normal.
3. How can lifestyle influence thyroid function?
Balanced nutrition, regular sleep, stress management, and moderate exercise all support healthy thyroid metabolism and hormone balance. Small adjustments often make a noticeable difference in energy levels.
4. Can stress or sleep affect thyroid labs?
Yes. Stress hormones like cortisol and disrupted sleep can impact T4 → T3 conversion, which may cause symptoms even when standard lab values seem normal.
5. Where can I learn more about supporting hormone balance naturally?
For educational insights on hormone and metabolic patterns, you can explore Hormone Reset, which focuses on functional approaches to energy, metabolism, and hormone balance.
December 1, 2025
How to Gain Weight with Thyroid Problems: A Comprehensive Guide
Imagine waking up each day feeling like your body is in overdrive. You eat what seems like plenty, yet the scale keeps dropping. This hits hard for many with thyroid problems, where fast metabolism steals away hard-earned calories. If you’re searching for how to gain weight with thyroid problems, know that it’s tough but doable. Thyroid disorders like hyperthyroidism crank up your body’s engine, burning fuel at a wild pace and making weight gain feel impossible. In this guide, we’ll share safe steps to build weight steadily, from smart eating to gentle workouts.
First, let’s cover thyroid basics. This small gland in your neck makes hormones that control energy use, hunger signals, and how your body handles food. When it’s out of whack, it messes with appetite, drains your strength, and blocks nutrient grabs. We’ll walk through the science, doctor chats, meal ideas, moves to try, and ways to track wins. Stick around for tips that fit your life and help you reach those goals.
Understanding Thyroid Health Through Functional Medicine
Woman with enlarged thyroid gland, illustration
Thyroid issues touch millions, and they often lead to surprise weight drops. Your body needs the right hormone balance to hold onto pounds. Without it, everyday tasks feel harder, and building size seems out of reach.
How the Thyroid Gland Influences Metabolism and Weight
The thyroid sits like a butterfly in your neck. It pumps out T3 and T4 hormones that set your metabolism’s speed. In hyperthyroidism, these hormones flood your system. This ramps up calorie burn, even at rest. You might eat a full plate but lose weight fast.
Overactive glands cause heat rushes, shaky hands, and quick pulse. These signs scream for a check-up. Track your heartbeat or tiredness in a notebook. Then, see a doctor for blood work. Early catch can slow the burn and open doors to gain weight with thyroid issues.
Doctors say this gland rules 60% of your daily energy spend. Balance it, and food sticks better. Think of it as tuning a car engine—not too hot, not too cold.
Common Thyroid Imbalances Affecting Body Weight
Hyperthyroidism tops the list for shedding pounds. Graves’ disease, an immune mix-up, sparks most cases. It makes the gland overwork, torching fat and muscle. About 1 in 1,000 folks face this each year, per health reports.
Hypothyroidism does the opposite—it packs on weight from slow burn. But we’re focusing on the loss side here. Other culprits include toxic nodules that leak extra hormones. Symptoms like sweat and nerves often tag along.
Get TSH tests early. Low levels flag overdrive. Blood checks cost little and spot trouble quickly. Talk to your doc about family history too. It runs in lines sometimes.
Challenges in Weight Management with Thyroid Imbalances
Computer illustration of a young woman with a normal thyroid gland
Fast metabolism eats calories like fire on dry wood. Your body breaks down food quicker, leaving little for storage. Muscle shrinks too, as the gland pulls protein for energy. Appetite dips from gut speed-up or nausea.
Treatments add twists. Drugs like antithyroid meds calm the storm but might swing weight the other way at first. Nutrient pull suffers—vitamins slip through uncaught. This cycle frustrates many trying to bulk up.
Log your daily burn with a simple app. Note meals and energy dips. This baselines your fight. Adjust as you learn your body’s tricks. Patience pays off here.
Consulting Healthcare Professionals Before Starting
Jumping into changes alone risks bumps. Thyroid care needs expert eyes. Pros guide you past pitfalls like med clashes or hidden lacks.
Doctors stress teamwork. Your plan should match tests and goals. This builds trust and speeds real wins.
Finding a Functional Medicine Specialist for Thyroid Health
Start with an endocrinologist—they know glands inside out. Skip the family doc for deep dives. These pros order scans like ultrasounds to peek at your thyroid.
Book that first visit soon. Bring notes on weight slips and moods. Ask, “How does my treatment tie to gaining pounds?” They might run full hormone panels. Expect chats on diet and meds.
Lists from health sites help find one near you. Check reviews for patient stories. A good fit makes the road smoother.
A woman searches the Internet for prescription drugs in the living room of her home.
Balancing Thyroid Treatment with Weight Gain Goals
Meds such as methimazole dial down hormone floods. Once levels are steady, your body holds calories better. But watch for tummy upset that kills hunger.
Timing matters. Take pills away from meals to avoid blocks. Docs tweak doses based on blood draws. This creates space for extra eats.
Plan talks every four to six weeks. Share weight logs. They adjust to fit your gain path. It’s a team effort, not solo.
Monitoring Progress and Adjusting Plans
Weigh weekly, not daily—scales lie with water shifts. Track energy and TSH numbers too. Apps like MyFitnessPal share data with your team.
Hormones take time to settle, so give it months. Note mood lifts or steady pounds. If off track, tweak with pro input.
Use shared logs for easy reviews. This spots patterns fast. Stay patient; small steps add up.
Nutrition Strategies for Weight Gain with Thyroid Issues
Food fuels the fight. Pick dense bites that feed the gland without overload. Thyroid-friendly high-calorie meals build surplus smartly.
Aim for balance. Nuts, fats, and proteins shine here. They pack punch without gut woes.
Building a Calorie-Surplus Diet Tailored to Thyroid Health
Add 250 to 500 calories over your needs each day. Use whole picks like avocados or olive oil drizzles. Fatty fish brings omega-3s to calm inflammation and aid hormones.
Try TDEE tools online, tweak for thyroid speed. A sample day: oats with nuts for breakfast, salmon salad lunch, nut butter snacks. This surplus sticks when metabolism eases.
Portions grow slow. One extra handful beats force-feeding. Your body thanks the steady flow.
Nutrient-Rich Foods to Boost Appetite and Absorption
Selenium from Brazil nuts mends thyroid paths. Just two a day covers needs. Zinc in seeds and lean meats fights fatigue.
Blend smoothies with banana, yogurt, and almond butter. Quick and calorie-loaded. For low hunger, split into five to six small feeds
Ginger tea aids digestion, pulling more from each bite. Veggies like spinach add iron without bulk. These choices support gain with thyroid problems naturally.
Supplements and Dietary Adjustments to Consider
Check for leaks first—vitamin D or B12 run low in many. Docs green-light fills if tests show gaps. Skip extra iodine; it might rev the gland.
Pair eats with probiotics for better gut hold. Yogurt or kefir works. If nausea hits, sip broths with fats.
Talk supps with your team. They fit your med mix. Simple tweaks like herbal teas ease paths.
Exercise and Lifestyle Modifications for Optimal Thyroid Function
Moves matter, but pick wise. Strength builds mass to trap calories. Rest seals the deal.
Lifestyle ties it. Sleep and calm keep hormones even. This duo turns efforts to results.
Strength Training to Build Muscle Mass Safely
Lift weights three to four days a week. Start light—bodyweight squats or dumbbell rows. Aim eight to twelve reps per set.
Compound lifts like deadlifts hit big groups. They spark post-burn hunger. Rest days prevent burnout, key with thyroid drain.
Hire a trainer if new. They spot form flaws. Muscle adds pounds that stay.
Incorporating Rest and Recovery Practices
Sleep seven to nine hours nightly. It resets hormones and stores fuel. Poor rest spikes stress that melts fat.
Yoga or walks cut cortisol. Deep breaths calm the overdrive. Track with a band—aim for deep cycles.
Nap if needed, but keep routines. Recovery fuels tomorrow’s gains.
Daily Habits to Support Metabolic Stability
Time meals post-meds for best pull. Drink water steadily—dehydration fakes loss. Evening bites like cheese and fruit lock in calories overnight.
Walk after eating to settle without burning. Sun time boosts vitamin D for thyroid aid. Small habits stack big.
Journal routines. Adjust what works. Stability breeds success.
Tracking Progress and Adjusting Your Functional Health Plan
Wins hide without a watch. Set marks and eye hurdles. This keeps you on path.
Real talk: bumps happen. But tools turn them into lessons.
Setting Realistic Goals and Measuring Success
Target half to one pound a week. Scales miss muscle, so measure waist or arms. Photos weekly show shifts.
Log moods and strength too. Gains beyond weight count. Celebrate small things—like fitting old jeans looser.
Apps remind check-ins. Stay true to pace.
Dealing with Plateaus and Side Effects
If stuck, up calories by 200. Post-treatment shifts need tweaks. Nausea? Go for bland fats like rice with butter
Wait two weeks, then call a diet pro. They spot diet holes. Side effects fade with time and tips.
Push through with variety. New recipes spark interest.
Long-Term Maintenance for Sustained Weight Gain
Check thyroid yearly. Life changes, so plans do. Forums link you to others—share wins.
Weave habits daily. Family meals build bonds and bites. Consistency wins races.
Revisit goals quarterly. Adapt and thrive.
Conclusion
Gaining weight with thyroid problems starts with doc talks, smart eats, strength work, and steady tracks. Manage the gland first, then layer in surplus calories from nuts and fish. Build muscle to hold it, rest to recover, and log to adjust. Sustainable change comes patiently and planned.
Key takeaways:
- See pros before changes—get thyroid tuned right.
- Choose calorie-dense whole foods like avocados and seeds for thyroid support.
- Do strength training three times a week to add lasting mass.
- Track weekly and tweak; patience turns struggles to success.
Ready to start? Chat with your doctor today and pick one tip to try. Share your story in the comments—we’re in this together.
Stay updated with the latest information on functional medicine
Also Read: Thyroid Supplements: The Essential Role of Selenium, Iodine and Zinc in Thyroid Health
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FAQ’s
1. Can you gain weight if you have thyroid problems?
  - Yes, with proper treatment, calorie-dense foods, and strength training, weight gain is possible even with thyroid issues.
2. Why is it hard to gain weight with thyroid disorders?
  - An overactive thyroid speeds metabolism, burning calories too quickly and making it harder to store weight.
3. What foods help gain weight with thyroid problems?
  - Nuts, avocados, fatty fish, seeds, and smoothies provide nutrient-rich calories that support healthy weight gain.
4. Should I see a doctor before trying to gain weight with thyroid issues?
  - Yes, consult a hormone reset expert to balance thyroid levels before starting any weight gain plan.
5. Does exercise help in gaining weight with thyroid problems?
  - Yes, strength training builds muscle mass, helping your body hold on to calories and gain healthy weight.
6. How many calories should I add to gain weight with thyroid issues?
  - Adding 250–500 calories per day above your needs helps steady and safe weight gain.
7. Can supplements help with thyroid-related weight loss?
  - Yes, under medical guidance, supplements like vitamin D, B12, and selenium can support thyroid and weight health.
8. How long does it take to gain weight with thyroid treatment?
  - It may take a few months, as thyroid balance and consistent nutrition are key to lasting results.
9. What lifestyle habits support weight gain with thyroid disorders?
  - Adequate sleep, stress reduction, and regular meals boost metabolic stability and support healthy weight gain.
10. Can Hormone Reset programs help with thyroid weight issues?
  - Yes, Hormone Reset offers functional medicine strategies to balance thyroid health and support sustainable weight gain.
September 30, 2025
A Complete Guide to Reverse Hashimoto’s Thyroiditis by Functional Medicine
What is Hashimoto’s thyroiditis?
Hashimoto’s Thyroiditis
Hashimoto’s Thyroiditis is an autoimmune condition in which the body’s immune system attacks the thyroid gland, resulting in hypothyroidism (low thyroid function). Common symptoms include fatigue, weight gain, brain fog, hair thinning, mood swings, and sensitivity to cold.
Conventional treatment usually involves thyroid hormone replacement. While this helps manage hormone levels, it does not address the underlying triggers of autoimmunity. This is where functional medicine makes a difference.
Why Choose Functional Medicine for Hashimoto’s Thyroiditis?
A Hashimoto’s Thyroiditis functional medicine specialist focuses on finding and treating the root causes of thyroid dysfunction. Instead of masking symptoms, functional medicine investigates deeper imbalances, such as:
- Nutrient deficiencies (Vitamin D, Selenium, Zinc, B12)
- Gut health issues like leaky gut and microbiome imbalance
- Chronic stress & adrenal fatigue
- Food sensitivities (gluten, dairy, soy)
- Environmental toxins and heavy metal exposure
By addressing these triggers, functional medicine supports the immune system, reduces inflammation, and improves thyroid function naturally.
Key Benefits of Functional Medicine for Hashimoto’s
- Personalized care: Every patient has unique triggers, so treatments are customized.
- Root cause healing: Focuses on restoring immune balance, not just replacing hormones.
- Improved quality of life: Many patients experience better energy, focus, and weight balance.
- Preventing progression: Reduces autoimmune activity and protects long-term thyroid health.
What Does a Functional Medicine Specialist Do?
If you are searching for functional medicine near me, look for a doctor experienced in autoimmune thyroid disorders. A functional medicine specialist will:
1. Run detailed thyroid panels (TSH, T3, T4, antibodies).
2. Test for gut health, nutrient status, and food sensitivities.
3. Identify lifestyle triggers such as stress and toxins.
4. Create a personalized treatment plan including:
  - Anti-inflammatory nutrition
  - Stress reduction techniques (yoga, meditation, breathwork)
  - Supplements to restore thyroid and immune balance
  - Detoxification strategies
Lifestyle Tips for Hashimoto’s Patients
Along with working with a Hashimoto’s Thyroiditis specialist, here are steps you can take at home:
- Eat a thyroid-friendly diet: Include selenium-rich foods (Brazil nuts, eggs), zinc (pumpkin seeds), and omega-3s (salmon, flaxseed).
- Support gut health: Probiotics, bone broth, and fiber-rich foods.
- Manage stress: Daily meditation, journaling, or breathing exercises.
- Exercise wisely: Gentle workouts like yoga and walking instead of excessive high-intensity training.
- Avoid triggers: Gluten, processed foods, and refined sugar.
Living Better with Functional Medicine
Hashimoto’s can feel overwhelming, but you don’t have to struggle alone. A Hashimoto’s Thyroiditis functional medicine approach empowers you to take control of your health. By finding the right functional medicine specialist, you can heal from the inside out, restore balance, and improve your overall well-being.If you suspect Hashimoto’s Thyroiditis, consider consulting a functional medicine near me expert who understands autoimmune conditions and offers long-term solutions.
Also Read: Biohacking: Types, Benefits & Beginner Hacks
FAQ’s
1. What is Hashimoto’s Thyroiditis?
  - Hashimoto’s Thyroiditis is an autoimmune disorder where the immune system attacks the thyroid gland. Over time, this causes hypothyroidism, leading to fatigue, weight gain, brain fog, and other symptoms.
2. How does functional medicine help with Hashimoto’s Thyroiditis?
  - Functional medicine takes a root-cause approach. Instead of just prescribing thyroid hormone replacement, a functional medicine specialist looks at gut health, nutrient deficiencies, stress, and food sensitivities that may trigger autoimmunity.
3. Can Hashimoto’s Thyroiditis be reversed with functional medicine?
  - While Hashimoto’s cannot always be fully reversed, many patients see significant improvements. A Hashimoto’s Thyroiditis functional medicine plan can reduce antibody levels, improve energy, balance hormones, and help manage symptoms naturally.
4. How do I find a functional medicine specialist near me?
  - Search for a functional medicine near me provider with experience in thyroid and autoimmune conditions. Look for practitioners who offer advanced testing, nutrition counseling, and personalized care plans.
5. What lifestyle changes support Hashimoto’s recovery?
  - Eating an anti-inflammatory diet (gluten-free, nutrient-dense foods)
  - Supporting gut health with probiotics
  - Managing stress through yoga, meditation, or breathwork
  - Avoiding processed foods and refined sugar
  - Regular thyroid monitoring with a functional medicine specialist
6. Is medication still needed if I use functional medicine?
  - In many cases, patients still require thyroid medication. However, functional medicine supports the body in healing, which may optimize thyroid function and reduce reliance on higher doses. Always consult your Hashimoto’s Thyroiditis specialist before adjusting medications.
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August 26, 2025
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
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