Foods For Managing Hypothyroidism (incl. Hashimoto’s)

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Foods for Managing Hypothyroidism

For any unfamiliar, hypothyroidism is the condition of having an underactive thyroid gland. The thyroid gland lives at the base of the front of your neck, and, as the name suggests, it makes and stores thyroid hormones. Those are important for many systems in the body, and a shortage typically causes fatigue, weight gain, and other symptoms.

What causes it?

This makes a difference in some cases to how it can be treated/managed. Causes include:

  • Hashimoto’s thyroiditis, an autoimmune condition
  • Severe inflammation (end result is similar to the above, but more treatable)
  • Dietary deficiencies, especially iodine deficiency
  • Secondary endocrine issues, e.g. pituitary gland didn’t make enough TSH for the thyroid gland to do its thing
  • Some medications (ask your pharmacist)

We can’t do a lot about those last two by leveraging diet alone, but we can make a big difference to the others.

What to eat (and what to avoid)

There is nuance here, which we’ll go into a bit, but let’s start by giving the one-line two-line summary that tends to be the dietary advice for most things:

  • Eat a nutrient-dense whole-foods diet (shocking, we know)
  • Avoid sugar, alcohol, flour, processed foods (ditto)

What’s the deal with meat and dairy?

  • Meat: avoid red and processed meats; poultry and fish are fine or even good (unless fried; don’t do that)
  • Dairy: limit/avoid milk; but unsweetened yogurt and cheese are fine or even good

What’s the deal with plants?

First, get plenty of fiber, because that’s important to ease almost any inflammation-related condition, and for general good health for most people (an exception is if you have Crohn’s Disease, for example).

If you have Hashimoto’s, then gluten (as found in wheat, barley, and rye) may be an issue, but the jury is still out, science-wise. Here’s an example study for “avoid gluten” and “don’t worry about gluten”, respectively:

So, you might want to skip it, to be on the safe side, but that’s up to you (and the advice of your nutritionist/doctor, as applicable).

A word on goitrogens…

Goitrogens are found in cruciferous vegetables and soy, both of which are very healthy foods for most people, but need some extra awareness in the case of hypothyroidism. This means there’s no need to abstain completely, but:

  • Keep serving sizes small, for example a 100g serving only
  • Cook goitrogenic foods before eating them, to greatly reduce goitrogenic activity

For more details, reading even just the abstract (intro summary) of this paper will help you get healthy cruciferous veg content without having a goitrogenic effect.

(as for soy, consider just skipping that if you suffer from hypothyroidism)

What nutrients to focus on getting?

  • Top tier nutrients: iodine, selenium, zinc
  • Also important: vitamin B12, vitamin D, magnesium, iron

Enjoy!

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  • Eat Real Food and Love It – by Kari McCloskey

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Half the battle of healthy eating is enjoying it—because once you do, it’s no longer a battle!

    So that’s what this book focuses on. The author, a Registered Nutritionist, does indeed dispense nutritional advice, as you might expect, but also bids us pay attention to what nature’s foods do for us, and notice what less healthy foods take from us. She goes through these category by category, quite comprehensively, before moving on to the more “active” parts of the book.

    There’s a lot about training our senses, and about taking a holistic approach to eating, as well as renewing not just our relationship with food, but also various other parts of our life that are inextricably linked to it (from sleep and exercise, to social considerations, and medical issues that healthier eating will help us to avoid or at least tame).

    The style is… Joyful. Much like this reviewer, the author loves food, and it shows. She also (again much like this reviewer) cares deeply about the impact food has on her, and (for a third time: like this reviewer!) wants to share that joy and care with the reader. The priority is readability and helpfulness; scientific references are still provided wherever appropriate, though.

    Bottom line: if you’d like to improve your eating but it seems like a chore, this book can help turn it into an excitingly enjoyable journey instead.

    Click here to check out Eat Real Food And Love It, and eat real food and love it!

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  • Visceral Belly Fat & How To Lose It

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Visceral Belly Fat & How To Lose It

    We’ve talked before about how waist circumference is a much more useful indicator of metabolic health than BMI.

    So, let’s say you’ve a bit more around the middle than you’d like, but it stubbornly stays there. What’s going on underneath what you can see, why is it going on, and how can you get it to change?

    What is visceral fat?

    First, let’s talk about subcutaneous fat. That’s the fat directly under your skin. Women usually have more than men, and that’s perfectly healthy (up to a point); it’s supposed to be that way. We (women) will tend to accumulate this mostly in places such as our breasts, hips, and butt, and work outwards from there. Men will tend to put it on more to the belly and face.

    Side-note: if you’re undergoing (untreated) menopause, the changes in your hormone levels will tend to result in more subcutaneous fat to the belly and face too. That’s normal, and/but normal is not always good, and treatment options are great (with hormone replacement therapy, HRT, topping the list).

    Visceral fat (also called visceral adipose tissue), on the other hand, is the fat of the viscera—the internal organs of the abdomen.

    So, this is fat that goes under your abdominal muscles—you can’t squeeze this (directly).

    So what can we do?

    Famously “you can’t do spot reduction” (lose fat from a particular part of your body by focusing exercises on that area), but that’s about subcutaneous fat. There are things you can do that will reduce your visceral fat in particular.

    Some of these advices you may think “that’s just good advice for losing fat in general” and it is, yes. But these are things that have the biggest impact on visceral fat.

    Cut alcohol use

    This is the biggie. By numerous mechanisms, some of which we’ve talked about before, alcohol causes weight gain in general yes, but especially for visceral fat.

    Get better sleep

    You might think that hitting the gym is most important, but this one ranks higher. Yes, you can trim visceral fat without leaving your bed (and even without getting athletic in bed, for that matter). Not convinced?

    So, the verdict is clear: you snooze, you lose (visceral fat)!

    Tweak your diet

    You don’t have to do a complete overhaul (unless you want to), but a few changes can make a big difference, especially:

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  • Get The Right Help For Your Pain

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    How Much Does It Hurt?

    Sometimes, a medical professional will ask us to “rate your pain on a scale of 1–10”.

    It can be tempting to avoid rating one’s pain too highly, because if we say “10” then where can we go from there? There is always a way to make pain worse, after all.

    But that kind of thinking, however logical, is folly—from a practical point of view. Instead of risking having to give an 11 later, you have now understated your level-10 pain as a “7” and the doctor thinks “ok, I’ll give Tylenol instead of morphine”.

    A more useful scale

    First, know this:

    Zero is not “this is the lowest level of pain I get to”.

    Zero is “no pain”.

    As for the rest…

    1. My pain is hardly noticeable.
    2. I have a low level of pain; I am aware of my pain only when I pay attention to it.
    3. My pain bothers me, but I can ignore it most of the time.
    4. I am constantly aware of my pain, but can continue most activities.
    5. I think about my pain most of the time; I cannot do some of the activities I need to do each day because of the pain.
    6. I think about my pain all of the time; I give up many activities because of my pain.
    7. I am in pain all of the time; It keeps me from doing most activities.
    8. My pain is so severe that it is difficult to think of anything else. Talking and listening are difficult.
    9. My pain is all that I can think about; I can barely move or talk because of my pain.
    10. I am in bed and I can’t move due to my pain; I need someone to take me to the emergency room because of my pain.

    10almonds tip: are you reading this on your phone? Screenshot the above, and keep it for when you need it!

    One extra thing to bear in mind…

    Medical staff will be more likely to believe a pain is being overstated, on a like-for-like basis, if you are a woman, or not white, or both.

    There are some efforts to compensate for this:

    A new government inquiry will examine women’s pain and treatment. How and why is it different?

    Some other resources of ours:

    Take care!

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    So, you got your eyesight tested and found out you need your first pair of glasses. Or you found out you need a stronger pair than the ones you have. You put them on and everything looks crystal clear. But after a few weeks things look blurrier without them than they did before your eye test. What’s going on?

    Some people start to wear spectacles for the first time and perceive their vision is “bad” when they take their glasses off. They incorrectly interpret this as the glasses making their vision worse. Fear of this might make them less likely to wear their glasses.

    But what they are noticing is how much better the world appears through the glasses. They become less tolerant of a blurry world when they remove them.

    Here are some other things you might notice about eyesight and wearing glasses.

    Lazy eyes?

    Some people sense an increasing reliance on glasses and wonder if their eyes have become “lazy”.

    Our eyes work in much the same way as an auto-focus camera. A flexible lens inside each eye is controlled by muscles that let us focus on objects in the distance (such as a footy scoreboard) by relaxing the muscle to flatten the lens. When the muscle contracts it makes the lens steeper and more powerful to see things that are much closer to us (such as a text message).

    From the age of about 40, the lens in our eye progressively hardens and loses its ability to change shape. Gradually, we lose our capacity to focus on near objects. This is called “presbyopia” and at the moment there are no treatments for this lens hardening.

    Optometrists correct this with prescription glasses that take the load of your natural lens. The lenses allow you to see those up-close images clearly by providing extra refractive power.

    Once we are used to seeing clearly, our tolerance for blurry vision will be lower and we will reach for the glasses to see well again.

    The wrong glasses?

    Wearing old glasses, the wrong prescription (or even someone else’s glasses) won’t allow you to see as well as possible for day-to-day tasks. It could also cause eyestrain and headaches.

    Incorrectly prescribed or dispensed prescription glasses can lead to vision impairment in children as their visual system is still in development.

    But it is more common for kids to develop long-term vision problems as a result of not wearing glasses when they need them.

    By the time children are about 10–12 years of age, wearing incorrect spectacles is less likely to cause their eyes to become lazy or damage vision in the long term, but it is likely to result in blurry or uncomfortable vision during daily wear.

    Registered optometrists in Australia are trained to assess refractive error (whether the eye focuses light into the retina) as well as the different aspects of ocular function (including how the eyes work together, change focus, move around to see objects). All of these help us see clearly and comfortably.

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    What about dirty glasses?

    Dirty or scratched glasses can give you the impression your vision is worse than it actually is. Just like a window, the dirtier your glasses are, the more difficult it is to see clearly through them. Cleaning glasses regularly with a microfibre lens cloth will help.

    While dirty glasses are not commonly associated with eye infections, some research suggests dirty glasses can harbour bacteria with the remote but theoretical potential to cause eye infection.

    To ensure best possible vision, people who wear prescription glasses every day should clean their lenses at least every morning and twice a day where required. Cleaning frames with alcohol wipes can reduce bacterial contamination by 96% – but care should be taken as alcohol can damage some frames, depending on what they are made of.

    When should I get my eyes checked?

    Regular eye exams, starting just before school age, are important for ocular health. Most prescriptions for corrective glasses expire within two years and contact lens prescriptions often expire after a year. So you’ll need an eye check for a new pair every year or so.

    Kids with ocular conditions such as progressive myopia (short-sightedness), strabismus (poor eye alignment), or amblyopia (reduced vision in one eye) will need checks at least every year, but likely more often. Likewise, people over 65 or who have known eye conditions, such as glaucoma, will be recommended more frequent checks.

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    An online prescription estimator is no substitute for a full eye examination. If you have a valid prescription then you can order glasses online, but you miss out on the ability to check the fit of the frame or to have them adjusted properly. This is particularly important for multifocal lenses where even a millimetre or two of misalignment can cause uncomfortable or blurry vision.

    Conditions such as diabetes or high blood pressure, can affect the eyes so regular eye checks can also help flag broader health issues. The vast majority of eye conditions can be treated if caught early, highlighting the importance of regular preventative care.

    James Andrew Armitage, Professor of Optometry and Course Director, Deakin University and Nick Hockley, Lecturer in Optometric Clinical Skills, Director Deakin Collaborative Eye Care Clinic, Deakin University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Green Roasting Tin – by Rukmini Iyer

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    You may be wondering: “do I really need a book to tell me to put some vegetables in a roasting tin and roast them?” and maybe not, but the book offers a lot more than that.

    Indeed, the author notes “this book was slightly in danger of becoming the gratin and tart book, because I love both”, but don’t worry, most of the recipes are—as you might expect—very healthy.

    As for formatting: the 75 recipes are divided first into vegan or vegetarian, and then into quick/medium/slow, in terms of how long they take.

    However, even the “slow” recipes don’t actually take more effort, just, more time in the oven.

    One of the greatest strengths of this book is that not only does it offer a wide selection of wholesome mains, but also, if you’re putting on a big spread, these can easily double up as high-class low-effort sides.

    Bottom line: if you’d like to eat more vegetables in 2024 but want to make it delicious and with little effort, put this book on your Christmas list!

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  • What’s the difference between Alzheimer’s and dementia?

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    What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.

    Changes in thinking and memory as we age can occur for a variety of reasons. These changes are not always cause for concern. But when they begin to disrupt daily life, it could indicate the first signs of dementia.

    Another term that can crop up when we’re talking about dementia is Alzheimer’s disease, or Alzheimer’s for short.

    So what’s the difference?

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    What is dementia?

    Dementia is an umbrella term used to describe a range of syndromes that result in changes in memory, thinking and/or behaviour due to degeneration in the brain.

    To meet the criteria for dementia these changes must be sufficiently pronounced to interfere with usual activities and are present in at least two different aspects of thinking or memory.

    For example, someone might have trouble remembering to pay bills and become lost in previously familiar areas.

    It’s less-well known that dementia can also occur in children. This is due to progressive brain damage associated with more than 100 rare genetic disorders. This can result in similar cognitive changes as we see in adults.

    So what’s Alzheimer’s then?

    Alzheimer’s is the most common type of dementia, accounting for about 60-80% of cases.

    So it’s not surprising many people use the terms dementia and Alzheimer’s interchangeably.

    Changes in memory are the most common sign of Alzheimer’s and it’s what the public most often associates with it. For instance, someone with Alzheimer’s may have trouble recalling recent events or keeping track of what day or month it is.

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    We still don’t know exactly what causes Alzheimer’s. However, we do know it is associated with a build-up in the brain of two types of protein called amyloid-β and tau.

    While we all have some amyloid-β, when too much builds up in the brain it clumps together, forming plaques in the spaces between cells. These plaques cause damage (inflammation) to surrounding brain cells and leads to disruption in tau. Tau forms part of the structure of brain cells but in Alzheimer’s tau proteins become “tangled”. This is toxic to the cells, causing them to die. A feedback loop is then thought to occur, triggering production of more amyloid-β and more abnormal tau, perpetuating damage to brain cells.

    Alzheimer’s can also occur with other forms of dementia, such as vascular dementia. This combination is the most common example of a mixed dementia.

    Vascular dementia

    The second most common type of dementia is vascular dementia. This results from disrupted blood flow to the brain.

    Because the changes in blood flow can occur throughout the brain, signs of vascular dementia can be more varied than the memory changes typically seen in Alzheimer’s.

    For example, vascular dementia may present as general confusion, slowed thinking, or difficulty organising thoughts and actions.

    Your risk of vascular dementia is greater if you have heart disease or high blood pressure.

    Frontotemporal dementia

    Some people may not realise that dementia can also affect behaviour and/or language. We see this in different forms of frontotemporal dementia.

    The behavioural variant of frontotemporal dementia is the second most common form (after Alzheimer’s disease) of younger onset dementia (dementia in people under 65).

    People living with this may have difficulties in interpreting and appropriately responding to social situations. For example, they may make uncharacteristically rude or offensive comments or invade people’s personal space.

    Semantic dementia is also a type of frontotemporal dementia and results in difficulty with understanding the meaning of words and naming everyday objects.

    Dementia with Lewy bodies

    Dementia with Lewy bodies results from dysregulation of a different type of protein known as α-synuclein. We often see this in people with Parkinson’s disease.

    So people with this type of dementia may have altered movement, such as a stooped posture, shuffling walk, and changes in handwriting. Other symptoms include changes in alertness, visual hallucinations and significant disruption to sleep.

    Do I have dementia and if so, which type?

    If you or someone close to you is concerned, the first thing to do is to speak to your GP. They will likely ask you some questions about your medical history and what changes you have noticed.

    Sometimes it might not be clear if you have dementia when you first speak to your doctor. They may suggest you watch for changes or they may refer you to a specialist for further tests.

    There is no single test to clearly show if you have dementia, or the type of dementia. A diagnosis comes after multiple tests, including brain scans, tests of memory and thinking, and consideration of how these changes impact your daily life.

    Not knowing what is happening can be a challenging time so it is important to speak to someone about how you are feeling or to reach out to support services.

    Dementia is diverse

    As well as the different forms of dementia, everyone experiences dementia in different ways. For example, the speed dementia progresses varies a lot from person to person. Some people will continue to live well with dementia for some time while others may decline more quickly.

    There is still significant stigma surrounding dementia. So by learning more about the various types of dementia and understanding differences in how dementia progresses we can all do our part to create a more dementia-friendly community.

    The National Dementia Helpline (1800 100 500) provides information and support for people living with dementia and their carers. To learn more about dementia, you can take this free online course.

    Nikki-Anne Wilson, Postdoctoral Research Fellow, Neuroscience Research Australia (NeuRA), UNSW Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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