The thyroid gland, which is part of the endocrine system, is located on the front of the neck and is responsible for storing and producing important hormones that affect nearly every function in the body. Hypothyroidism occurs when the thyroid gland does not produce enough of certain hormones, and includes symptoms such as extreme fatigue, weight gain, joint and muscle pain, depression, problems falling asleep and staying asleep, painful periods, and difficulty concentrating. Another thyroid issue is hyperthyroidism, where the gland is overactive. this condition produces symptoms such as irritability, mood swings, an enlarged thyroid, heat sensitivity, and heart palpitations.
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Exercise is ideal for reducing stress, which contributes to fatigue. It also stimulates the thyroid gland and boosts an individual's metabolism. All forms of exercise are encouraged but aerobic exercise, often referred to as cardio, tends to increase an individual's thyroid function the most. Do not discredit other forms of exercise such as yoga and Pilates, however, which concentrate on breathing techniques and stress management. Although they may not directly improve thyroid function, yoga and meditation support overall wellbeing, which will improve all areas of an individual's health.
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Eat More Fruits And Vegetables
The first step is to eliminate inflammatory foods. The second phase of boosting thyroid function naturally is to replace them with foods that naturally get rid of inflammation. Fruits and vegetables are high in antioxidants that bind to free radicals toxins and move them out of the body. Toxins accumulate in the body and disrupt enzyme and tissue function, which is a major problem for the one organ that controls all of your body's hormone production. Fruits and vegetables naturally clear up toxins from the thyroid gland which might be causing a disruption. Good examples of anti-inflammatory fruits and vegetables include leafy green vegetables, tomatoes, cherries, strawberries, and oranges.
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Most individuals do not think there is anything wrong with the conventional food they eat. But countless individuals also do not know how dangerous pesticides are. Research shows sixty percent of pesticides used on foods may affect an individual's thyroid gland's ability to produce hormones. Another study indicates the anti-fungal and weed killers used on food decrease thyroid function as well. Organic foods significantly minimize an individual's exposure to harmful pesticides and other chemicals that might be damaging the proper functioning of their thyroid gland.
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Consume More Zinc In Diet
A zinc deficiency can cause hypothyroidism, and doctors believe patients experiencing this issue should consume more zinc in their diet. Experts recommend that women consume eight milligrams of zinc each day, and the recommended daily intake for men is eleven milligrams. Since the body doesn't store zinc, patients must ensure they consume an adequate amount of it each day. Foods high in zinc include shellfish, meat, legumes, seeds, nuts, and dairy. This mineral is also found in certain vegetables, including potatoes. For patients who eat meat, red meat is the best source of zinc. Individuals who consume dairy can get large amounts of zinc from cheese. Cashew nuts contain fourteen percent of the recommended daily zinc intake for men, the highest amount of zinc in any nut. Zinc is also found in dark chocolate.
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Boost Intake Of Iodine
Individuals with thyroid issues are sometimes encouraged to boost their intake of iodine. This essential mineral is absorbed by the thyroid, and it is used in the production of major thyroid hormones such as thyroxine (T4) and triiodothyronine (T3). A lack of iodine can cause the thyroid to swell (a condition known as goiter), and it may also result in weight gain, fatigue, and hair loss.
To boost their intake of iodine, patients are encouraged to seek out foods rich in this mineral. For adult men and women, experts recommend consuming 150 micrograms of iodine each day; individuals who are pregnant typically need 220 micrograms per day, and those who are breastfeeding require 290 micrograms each day. Dietary sources of iodine include dried seaweed, yogurt, eggs, tuna, and iodized salt. It is also found in shrimp, cod, and prunes. Health experts suggest the simplest way to meet one's daily iodine needs is to add iodized salt to meals. A quarter teaspoon of iodized salt provides forty-seven percent of the recommended daily intake of iodine for healthy adults.
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Avoid Inflammatory Foods
Up to ninety percent of hypothyroidism cases are mistaken for an autoimmune condition known as Hashimoto's thyroiditis. Like all autoimmune diseases, the condition is exacerbated by a diet high in inflammatory foods, such as processed or packaged foods, gluten, dairy, soy, grains, and foods high in refined sugar. Many inflammatory ingredients hide in packaged foods, which means individuals should always be on the lookout for artificial flavors or colorings, vegetable oil, synthetic sweeteners, artificial additives, fried foods, and sweets. Eliminating these foods may not happen all at once, but it is crucial to transition away from them.
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Work On Iron Intake
Iron is essential for the production of thyroid-stimulating hormone. Patients with thyroid disease often have an iron deficiency, and they are routinely advised to work on their iron intake. Before taking iron supplements or adding iron-rich foods to their diet, however, patients should always have a blood test to determine their iron levels. Excessive intake of iron in patients who are not deficient could have adverse health complications. If an iron deficiency is diagnosed in a patient with thyroid issues, patients may be prescribed iron supplements. These are normally taken twice a day, and the recommended dose for most individuals with a mild deficiency is no more than 120 milligrams of iron each day. Taking iron supplements with vitamin C can increase absorption. Patients who take iron supplements may experience constipation, diarrhea, and dark stools. In addition to supplementation, patients may wish to consider getting more iron from food. Foods rich in iron include fortified breakfast cereals, red meat, pork, poultry, eggs, and clams. Vegetarian foods such as chickpeas, lentils, dried fruit (particularly raisins, prunes, and apricots), pumpkin seeds, and sesame seeds are also high in iron. Patients who have started iron supplements should have a second blood test within thirty to sixty days to recheck their iron levels.