Hashimoto’s Thyroiditis and the Recommended Functional Foods & Lifestyle Changes

Learn about Hashimoto’s disease and the recommended functional foods and lifestyle changes to control this auto-immune disorder.

Hashimoto’s is an autoimmune disorder of the thyroid resulting in chronic inflammation. The thyroid gland’s ability to produce hormones gets depreciated and that can lead to an underactive thyroid or hypothyroid.

You may not think twice about your thyroid gland, but it’s responsible for releasing hormones that regulate metabolism and affect hunger, sleep, and body temperature. Thyroid disorders create metabolism related issues such as weight and mood changes.

Hashimoto’s develops slowly and can go unnoticed for several months or even years as the symptoms are not necessarily unique. Symptoms include:

• fatigue
• weight gain
• sensitivity to cold
• constipation
• pale skin
• brittle nails
• hair loss
• swollen tongue
• puffy face
• muscle aches
• depression
• memory issues

It’s possible to diagnose Hashimoto’s by tracking family medical history, symptoms and blood tests. Doctors will want to do a blood test to determine levels of TSH, T4, T3, and anti-TPO antibodies. High levels of TSH and anti-TPO antibodies along with low levels of the thyroid hormones T3 and T4 are consistent with Hashimoto’s^​1​.

Hashimoto’s is likely caused by genetics^​2​ getting impacted by environmental factors^​3​. While the specifics are not entirely known, some researchers believe Hashimoto’s may be largely caused by infections and allergies, while others think, the cause may be exposure to endocrine disruptors. Additionally, those with hypothyroidism are at a higher risk of cardiovascular diseases and other autoimmune disorders, therefore immediate efforts are needed to make dietary and lifestyle changes supporting thyroid health.

Dietary Changes

Functional medicine doctors recommend eliminating inflammation-causing foods. Here are some of the foods to avoid for Hashimoto’s patients as per research^​4​. However these are just general guidelines as individuals might be sensitive or tolerant to various foods. Integrative health and wellness experts and functional foods experts will generally guide you through an elimination diet which involves reducing certain food items sequentially to see what helps you the most. As always, consult your doctor about your diet and any supplements you may be taking if you have Hashimoto’s.

Avoid:

• Grains
• Legumes
• Dairy products
• Processed foods
• Refined sugars
• Industrial seed oils (canola or vegetable oil)
• Eggs
• Nuts and seeds
• Nightshade vegetables
• Alternative sweeteners
• Emulsifiers, or thickeners and gums
• Soy milk
• Cassava
• Some forms of millet

Nutrients and Supplements for Hashimoto’s

Ensuring a diet with sufficient iodine, selenium, iron, and vitamin D support a healthy thyroid^​5​. In excess, though, iodine may be problematic.

Hair loss is a common issue for people with hypothyroid dysfunction. Zinc and iron supplements have been shown to help alleviate hair loss among people who are deficient^​6​.

Individuals with hypothyroidism may be low in vitamin D and B12^​7​. Therefore, Vit-D and vit-B12 deficiency should be investigated in patients with autoimmune hypothyroidism during diagnosis and periodic follow-ups, and adequate supplementation is recommended in those who need it.

Lifestyle Changes for Hashimoto’s

As with most diseases, managing stress, exercising regularly, and getting enough sleep are important.

Many people with Hashimoto’s may experience muscle aches and tightness. So regular exercise is essential. For someone with hypothyroidism and starting from no exercise, she/he would start with yoga or exercise incorporating yoga and stretching at first, before moving to aerobic exercises. Moderate exercise supports healthy thyroid hormones and it’s recommended to avoid high-intensity workouts^​8​.

Hashimoto’s can cause excessive sleepiness as your metabolism slows down. So to ensure that you get the correct amount of sleep for your lifestyle and age, it’s necessary to work with your doctor to resolve sleep problems.

People with Hashimoto’s may also be more likely to suffer from sleep disorders, such as sleep apnea. Sleep apnea can be improved by weight loss if you are overweight^​9​. Continuous positive airway pressure (CPAP) can also be helpful. CPAP is a mask that fits over your face, delivering oxygen while you sleep to keep your airways open.

References