Thyroid Health

What to Eat for Thyroid Health

Knowing how to nourish your thyroid is one of the foundational steps in keeping  all your hormones healthy.  Women have a higher risk of developing a thyroid condition, about 5 to 8 times more likely to have thyroid disease so doing what you can now to prevent a thyroid disorder is just as important as treating one. 

“What foods are good for my thyroid?” 
I’ll never forget the day I found out that eating a kale salad everyday for lunch wasn’t great for my thyroid health.

What?! How could kale not be good for me?!

The problem wasn’t necessarily with kale itself (it’s still one of my favorite veggies), the problem was that I was eating raw kale EVERY single day. And juicing it for breakfast too.  I was eating about 4 cups of raw kale a day!

It turns out that foods have naturally occurring compounds called goitrogens. Consumed in excess, these can have a negative impact on the thyroid gland. 

The thyroid is responsible for some major functions in our body. Things like controlling our metabolism, regulating body weight and body temperature, and determining our energy levels. It even impacts fertility. Personally, I want to have steady energy all day long and a metabolism that’s on my side, and if you do too, then it’s important to take care of your thyroid. 

The signs and symptoms for an unhealthy thyroid range widely, but some of the common complaints include fatigue, unexplained weight gain or weight loss, depression, constipation, sleep disturbances, and more. These symptoms can have a serious impact on our everyday experience of life, and whether you know you have a thyroid condition or not, eating in a way that supports the thyroid can support your overall well-being.

Thyroid Foods and Nutrients

There are several different types of thyroid conditions, and the most common is hypothyroidism, or having an underactive thyroid. In most cases, the root cause of hypothyroidism is an autoimmune disease called Hashimoto’s Thyroiditis. While dietary guidelines for treating hypothyroidism versus an autoimmune disease vary slightly, the foundational nutrients your thyroid needs to function at its best remains the same.

Are Goitrogens Bad for Your Thyroid? 

Fortunately, the short answer is no! The most common types of goitrogenic foods are cruciferous vegetables, such as cabbage, kale, broccoli, and Brussels sprouts. These foods are nutrient powerhouses serving as excellent sources of vitamin C, potassium, folate, vitamin B6, calcium, and magnesium. 

Several studies have been conducted on cruciferous vegetables and their anti-cancer compounds. Due to their high nutrient density, completely eliminating foods in this family would not be a good idea if you can help it.  Everyone reacts differently and getting muscle tested is what one needs to be specific.  

The safe amount of goitrogenic foods in your diet will depend on your unique nutritional status, especially your amount of iodine. Low levels of iodine have been associated with increased sensitivity to goitrogens.  Goitrogenic foods are something to be aware of, but definitely not something to fret about!

In the case that you have a hypothyroid condition, it’d be best not to have goitrogen containing foods raw, and in large quantities. For instance, do not eat a raw kale salad every single day for lunch. Also, most forms of cooking reduces goitrogens.

If you’re eating a varied, balanced diet, chances are you are not over-eating goitrogenic foods to the amount that they are having a negative impact on your thyroid.

Consuming sauerkraut as a condiment, or having a serving of cruciferous vegetables per day, is unlikely to have a significant negative impact on your thyroid health, unless you are iodine deficient.

A Day of Good Thyroid Foods

Stick with a whole food diet that includes balanced meals of protein and fat, along with plenty of nutrient-dense vegetables and a few booster foods. Booster foods for the thyroid that give the thyroid good nutrition are apples, seaweed, Brazil nuts, green tea, garlic, avocado, salmon, olive oil, eggs. 

Here's an example:

Breakfast:

2-3 egg omelette with spinach, and green onions. Serve with tomato and avocado and a hot mug of green tea or bone broth.

Lunch:

Grilled chicken and a large baby green mixed salad with shredded carrots, sliced red bell pepper, and Brazil nut with dressing of lemon juice, garlic, and extra-virgin olive oil

Dinner:

Baked salmon and asparagus alongside red leaf lettuce salad with toasted almond slivers and dulse seaweed.

Snacks:

Celery sticks with almond butter, or sliced cucumbers and black olives or Brazil nuts.

Nourishing the Thyroid
By guest blogger, Raquel Reis

Have you ever wondered why you have low energy even after a full night of sleep and countless cups of coffee or why when you exercise and monitor everything you eat you can't lose weight? Perhaps you've been given antidepressants but deep down inside you know that's not the solution.

It might have to do with your thyroid, the gland that governs our metabolism. If it is your thyroid you would not be alone for about 20 million people in the U.S. have some form of thyroid disease. If you have already been diagnosed with a thyroid condition and are doing everything your doctor and the Internet are telling you but you are still not feeling well don't get discouraged, we are here to help.

What is the solution?

The thyroid is one of the most important, and often mismanaged, glands we have working in our body. This butterfly-shaped gland located bellow the center of our neck secretes hormones that control some major functions including weight management, how we use energy, how we metabolize food, and even how we sleep. For women, hormones can shift out of balance during childbearing and menopause, and even under chronic stress, putting them at a higher risk
for thyroid conditions than men.

The thyroid gland needs specific vitamins and minerals to properly do its job. Since we are all unique in how our hormones are functioning, the best way to get a handle on what our body specifically needs is to come to the office for your personalized Nutrition Response Testing to identify your specific needs and imbalances.

There are many ways to support thyroid health easily and naturally, utilizing food and nutrients to encourage proper functioning. The way we eat can actually help, or hurt, our thyroid gland. With the right information, we can make simple choices to improve thyroid health. Here's how:

Know the possible contributors to thyroid disease:

Pesticides
Artificial sweeteners
Low fat, No fat diets (or diets high in the wrong fats)
Iodine Deficiency
Highly refined, processed and packaged foods
Mercury toxicity
Food allergies
Gluten
Sugar
Goitrogenic foods (broccoli, cabbage, kale, collard greens, mustard greens, cauliflower, brussel sprouts, radishes, kohlrabi, turnips, daikon, and rutabaga - DO NOT eat these foods raw. Other Goitrogenic foods to avoid include raw almonds, millet, canola, pine nuts, peanuts and cassava.
Fluoride
Soy and soy containing foods

The nutrients our thyroid needs are easily accessible in many foods and dietary supplements.
Look for foods and supplements that contain:

Iodine
Sea vegetables: Kelp, nori, kombu, dulse, arame, wakame, hijiki
Seafood: Haddock, clams, salmon, shrimp, oysters, sardines
Iodized Sean salt

Secondary sources: Eggs, spinach, garlic, asparagus, Swiss chard, mushrooms, summer squash, sesame seeds, lima beans

Selenium
Tuna, mushrooms, beef, sunflower seeds, Brazil nuts, organ meats, halibut

Zinc
Beef, turkey, lamb, fresh oysters, sardines, walnuts, sunflower seeds, Brazil nuts, pecans, split peas, ginger root, whole grains

Copper
Crabmeat, oysters, lobster, beef, sunflower seeds, beans (white beans, chickpeas, soybeans), shitake mushrooms, pearled barley, tomato paste, dark chocolate

Iron
Organ meats, oysters, clams, spinach, lentils, white beans, pumpkin seeds, blackstrap molasses

Vitamin A (beta-carotene)
Asparagus, lettuce, kale, carrots, spinach, sweet potatoes, liver, winter squash/pumpkin, cantaloupe

Vitamin C
Parsley, peppers (chili, Bell, sweet), strawberries, guava, papaya, citrus, kiwifruit

Vitamin E
Sunflower seeds, beans, asparagus, vegetables, whole grains, liver

Vitamin B
Egg yolks, organ meats, wild rice, wheat germ, mushrooms, poultry (white meat), liver, fish (tuna, trout, salmon), brown rice, sunflower seeds, walnuts, beans (navy beans, garbanzos, pinto beans, lima beans).

How Eating Sugar Effects the Thyroid

Susan keeps busy all the time. She is a mother of two, career woman and loves to volunteer at church on Sundays. However, each day is a struggle. She has a hard time waking up in the morning even when she gets 8 hours of good sleep. Her energy crashes at about 2-3pm when she reaches for a sugary snack as a pick-me-up or that cup of coffee with 3 packets of sugar. She knows if she does the coffee then chances are she will wake up at 3 am with worry and anxiety over something small but sometimes it's the only thing that works to get her through the day.

If this sounds like you know that you are not alone for there are many who are addicted to sugar, caffeine and/or carbohydrates riding high and low on blood sugar swings. Whether someone eats something sugary or carb-loaded, which will turn into sugar once digested, that sugar goes into the blood stream forcing the body to produce insulin, a specific hormone to manage it. The body produces a lot of insulin to take care of the high amount of sugar to get it out of the blood stream and into the cells for energy. It then produces it in excess and the blood sugar drops too low, sending signals to the brain to eat again. So it truly is a swing of sugar-spike and then sugar-crash and when that crash comes we then reach for the next sugary thing to make us temporary feel better and start the cycle again.

Dysglycemia, the condition of the body not being able to keep the blood sugar stable, effects the adrenal glands and their production of cortisol and if the cortisol levels are swinging for a long period of time then it will end in hypothyroidism or a low functioning thyroid. Dysglycemia weakens and inflames the digestive system and weakens the lungs and brain. It drives the adrenal glands to exhaustion, causing adrenal fatigue syndrome. It also sets the stage for other hormonal imbalances including PMS, polycystic ovary syndrome or a miserable transition into menopause. If the dysglycemia doesn't get managed, attempts at helping the thyroid are futile.

When the blood sugar goes to low, either in response after eating something sugary, reactive hypoglycemia or if their blood sugar is just chronically low, hypoglycemia symptoms include

cravings for sweets
irritability if meals are missed
dependency on coffee for energy
becoming lightheaded if meals are missed
eating to relive fatigue
feeling shaky, jittery
feeling agitated
become upset easily
poor memory, forgetfulness
blurred vision

Now when the blood sugar is too high for extended periods of time you have insulin resistance that turns into diabetes. Symptoms include

fatigue after meals
general fatigue
constant hunger
craving for sweets that is not relieved by eating them
must have sweets after meals
frequent urination
difficulty losing weight
aches and pains that move
Whether hypoglycemic or insulin resistant, you must make changes to your diet. When insulin resistant you can no longer eat what you please when you please; with hypoglycemia,m you cannot continue missing meals or snacking on something sugary or starchy. The worst thing a person can do for their blood sugar is overeat carbs and if you feel sleepy or crave sugar after a meal, you just ate too many carbs. Sticking to a diet to change your blood sugar is not easy due to the addictive nature of sugar and simple carbs. Know that the first three days is the hardest and if you can make it through that you'll make following a new healthy way of easting easier and more rewarding.

Here are some tips:
1. Eat a high quality protein breakfast. Which I know is not easy if you have dysglycemia for you may either be nauseous or not hungry at all. That is a side effect of your adrenal glands and the cup of coffee you are about to have is not going to help things.

2. Eat a small amount of protein or fat every 2-3 hours. This will keep the blood sugar from dipping down and prevent exacerbating your thyroid. Nuts, seeds, a boiled egg, meat or a low-carb protein shake are some examples.

3. Find your carbohydrate tolerance and stick to it. You can use an app to count carbohydrates for the day (try to be under 100 grams/day) but if you carb overload in one meal that will through the blood sugar off. Again, I will reiterate, if you feel sleepy or crave sugar after you eat, you just ate too many carbs.

4. Never eat sugary foods without some fiber, protein or fat. IF and when you do eat something sugary or starchy eat it will some high quality fiber, protein or fat to slow down the rate at which the glucose is absorbed into the blood stream. This helps prevent 'insulin shock'.

5. Avoid all fruit and carrot juice. They are very sugary, even though it is fruit sugar and without the fiber, the sugar goes straight into the blood stream, causing insulin shock.

6. Avoid caffeine with the exception of green tea which can actually help people with insulin resistance.

For more info on the blood sugar, adrenal, thyroid triad read Why Do I Still Have Thyroid Symptoms? When My Lab Tests Are Normal by Datis Kharrazian

The Fluoride Deception

“WARNING: Keep out of reach of children under 6 years of age. If you accidentally swallow more than used for brushing, seek professional help or contact a poison control center immediately.”

This is the warning on all fluoride toothpastes sold in the United States. The FDA warning is necessary because relatively small doses of fluoride can induce symptoms of acute fluoride toxicity (i.e., poisoning). Early symptoms of fluoride poisoning include gastrointestinal pain, nausea, vomiting, and headaches. Yet fluoride is in our water, purposely put there.

Water fluoridation began in 1945. And even though the FDA has admitted to fluoride toxicity the United States adds fluoride to more than two-thirds of the municipal water supplies reaching nearly 211 million Americans.

As of 2012, more than 67 percent of Americans receive fluoridated water. Of those, more than 11 million people receive fluoride at or above what has been deemed the “optimal” level, according to the US Centers for Disease Control and Prevention (CDC).

Most likely, your dentist—along with countless government and public health officials—has praised and promoted the use of fluoride, both in toothpaste and drinking water, calling it a “necessary” part of your oral health regimen.

But let’s make this point clear: fluoride is not an essential nutrient needed for your health—dental or otherwise. There is not one single metabolic process in your body that requires fluoride. On the contrary, fluoride is a cumulative poison.

Approximately 98 percent of the fluoride you ingest in water is absorbed into your blood through your gastrointestinal tract. From there, it enters your body’s cellular tissues. On average, about 50 percent of the fluoride you ingest each day gets excreted through your kidneys. The remainder accumulates in your teeth and bones, pineal gland, and other tissues—including your blood vessels, where it can contribute to calcification.

The video below features an interview with Christopher Bryson, author of the book: The Fluoride Deception. Both the book and this interview were published 16 years ago, in 2004. Bryson is an award-winning journalist and former radio producer at the BBC. 

The book is based on nearly a decade’s worth of research, and it reveals the shocking details of how fluoride—a toxic byproduct of the aluminum industry—ended up being added to drinking water as a dental prophylactic.

QUICK FACTS:

97% of western Europe has rejected water fluoridation

Many children now exceed recommended daily fluoride intake from toothpaste alone.

Fluoride is not a nutrient.

36 studies have linked fluoride with reduced IQ in children.

Fluoride causes the thyroid harm. 

Reverse osmosis water filtration is the best way to get rid of fluoride but not convenient for apartments. My next suggestion is Berkey water filters. If you are questioning the quality of your current water you can always bring it in and get it muscle tested at your next appointment. Also make sure your toothpaste is fluoride free as well.  If you have thyroid health concerns definitely make sure you don't drink water or use toothpaste with fluoride in it.  

How to Express the Throat Chakra

If your Throat Chakra is STRONG, you are good at voicing out your thoughts, ideas and emotions to those around you. You're admired for your willpower and strong communication skills, and your conviction to speak the truth, even if it may be uncomfortable to some. Your career and personal life are enriched as a result.
If your Throat Chakra is WEAK or CLOSED, you constantly feel like nobody cares about your opinions, and that you have nothing of value to say. You're likely to be known as the 'quiet one' in your professional and social circles, and you frequently settle with following other people's opinions. You may suffer from a sore throat or thyroid problems.

In general, the throat chakra is blue in color and is about transformation and healing. It gives to change through speech, writing and thoughts. Besides a closed throat chakra affecting the throat and thyroid it can also affect the neck, skin, ears, general inflammation, back pain, and teeth.

Energetically, gemstones that help the throat chakra are aquamarine, azurite, turquoise and lapis lazuli.



If you are interested in purchasing the throat chakra blue glasses just email me and let me know at info@healingartsnyc.com! $30 plus shipping.

Stored anger from solar plexus is released here. Anger itself is not a bad thing. It helps us know when something needs to change. How anger is expressed is when we get ourselves into trouble with others. When we feel anger we either act on it right away, raising our voice or ignore it and bury it deep down. The key is to express what it is that is making you angry in a self controlled way without emotion. So the next time you feel angry:
1) stop and think to figure out the real cause of anger
2) accept it or change it. Most of the time the change needs to come from within, not without
3) take appropriate steps to change. If the change needs to occur within, inner work can include a change in belief, a reframing of a situation by putting yourself in the other person's shoes, meditation, journaling, talk therapy, exercise, etc.
4) if without, agree on a time to sit down with the other person. Pick a neutral time when neither of you are emotional and explain how the situation isn't meeting your needs and what change you would like to happen. Explain what it is you feel you need and if the other person needs anything from you to make that happen. Hopefully the other person is able and willing to listen and make changes. If he/she isn't then it is not a partnership but someone wanting power over you. It would be best to draw boundaries further away from that person if you can.

The throat chakra is healed by sound. So chanting is a good thing to do if you have a weak throat chakra. If you are new to chanting then start with 'Om' for 5 minutes and see how it feels. Gargling with salt water, singing, screaming (pillow therapy), and laughing also help. Laughing actually helps all chakras.

Each chakra responds to a certain musical note. The throat chakra corresponds to the note “G”. Signing bowls are an easy way to create a note and are fun to play with. You can use it is before meditation to set the mood and after meditation to seal in the good energy.

Foods that nourish your throat chakra are liquids in general: water, fruit juices, herbal teas. Tart or tangy fruits: lemons, limes, grapefruit, kiwi. Other tree growing fruits: apples, pears, plums, peaches, apricots, etc. Spices include: salt, and lemon grass.

Raquel Reis's Lemon Elixir I posted last week would be perfect for the throat chakra!

The following poses help open and balance your throat chakra:
1) Plow Pose, Halasana

This posture provides very strong opening for both throat and heart chakras.

Both the throat and the heart are protected in the front and exposed and opened at the back.

This is different from how we usually open the throat or heart chakra. Most of the time we open the front of the body. We are doing something new here. Changing our pattern of opening.

The posture is called the plow pose, because symbolically, we are "plowing" through the field to implant new patterns of behavior which serve us better in our lives.

You may find that you will need a folded towel underneath your shoulders.

Lie on your back with your arms by your side. Breathe in.
On an out breath, bend your knees and bring your thighs up towards your belly.
Engage your core muscles and lift your bottom off the floor.
Place your heads on your lower back and begin to straighten your legs upwards.
Stabilize in this posture and take a few breaths. Allow your face, scalp, and neck to release. Observe your breath.
When you feel you released tension from your face, neck and shoulders and your breathing is even and steady, slowly drop one leg behind your head.
If your breath remains steady, drop the other leg behind your head.
Hold the posture for few breaths and visualize your throat and heart chakra gently opening to the power and flow of energy.

2) Fish Pose, Matsyasana

With this throat chakra yoga pose, you open the front of your neck. When you are in this pose, visualize blue light coming into your throat chakra. See your chakra spinning and vibrating with energy.

Feel the power of self-expression in your throat. Visualize yourself in a situation where you want to express yourself and your feelings. Feel your own truth.




Sit on the floor with your legs fully extended in front of you.
Place your hands on the floor behind you, with your fingertips just underneath your buttocks.
Slowly move your elbows out of the way and allow the head to go back. Always maintain control, never allow the head to just flop back.
Level yourself on the crown so you feel supported.
Continue moving your arms out of the way.
You can either let your arms rest at your side, or you can bring your palms together over your heart in a prayer position. This will enhance the flow of prana in the upper body.

Cobra Pose and Camel Pose are not only for opening your heart chakra, but also excellent throat chakra yoga poses as well.