
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:
- The Effect of Gluten-Free Diet on Thyroid Autoimmunity in Women with Hashimoto’s Thyroiditis
- Doubtful Justification of the Gluten-Free Diet in the Course of Hashimoto’s Disease
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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Why can’t I keep still after intense exercise?
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Do you ever feel like you can’t stop moving after you’ve pushed yourself exercising? Maybe you find yourself walking around in circles when you come off the pitch, or squatting and standing and squatting again when you finish a run.
Sometimes the body knows what’s best for us, even if we’re not aware of the science.
Moving around after intense exercise actually helps the body recover faster. Here’s how it works – plus a tip for if you feel exactly the opposite (and just want to lie down).
Drazen Zigic/Shutterstock What is ‘intense’ exercise?
There are different ways to measure exercise intensity. One is simply how hard it feels to you, known as the “rating of perceived exertion”.
This takes into account how fast you’re breathing, how much you’re sweating and how tired your muscles are. It also considers heart rate.
The average resting heart rate when you’re not exerting yourself is around 60–80 beats per minute, although this can vary between people.
The maximum healthy heart rate is based on subtracting your age from 220. So, if you’re 20 years old, that’s 200 beats per minute when you’re exercising as hard as you can.
This decreases as you age. If you’re 50 years old, your maximum heart rate would be around 170 beats per minute.
An increased heart rate helps pump blood faster to deliver fuel and oxygen to the muscles that are working hard. Once you stop exercising your body will begin its recovery, to return to resting levels.
Let’s look at how continuing to move after intense exercise helps do this.
Removing waste from the muscles
Whenever the body converts fuel into energy it also produces leftover substances, known as metabolic byproducts. This includes lactate (sometimes called lactic acid).
During intense exercise we need to burn more fuel (oxygen and glucose) and this can make the body produce lactate much more quickly than it can clear it. When lactate accumulates in the muscles it may delay their recovery.
We can reuse lactate to provide energy to the heart and brain and modulate the immune system. But to do this, lactate must be cleared from the muscles into the bloodstream.
After intense exercise, continuing to move your body – but less intensely – can help do this. This kind of active recovery has been shown to be more efficient than passive recovery (meaning you don’t move).
Intense exercise can mean your muscles produce more metabolic byproducts. Tom Wang/Shutterstock Returning blood to the heart
Intense exercise also makes our heart pump more blood into the body. The volume pumped to the muscles increases dramatically, while blood flow to other tissues – especially the abdominal organs such as the kidneys – is reduced.
Moving after intense exercise can help redistribute the blood flow and speed up recovery of the respiratory and cardiovascular systems. This will also clear metabolic byproducts faster.
After a long run, for example, there will be much more blood in your leg muscles. If you stand still for a long time, you may feel dizzy or faint, thanks to lowered blood pressure and less blood flow to the brain.
Moving your legs, whether through stretching or walking, will help pump blood back to the heart.
In fact around 90% of the blood returning from the legs via veins relies on the foot, calf and thigh muscles moving and pumping. The calf muscle plays the largest role (about 65%). Moving your heels up and down after exercising can help activate this motion.
What if you don’t feel like moving?
Maybe after exercise you just want to sit down in a heap. Should you?
If you’re too tired to do light movement such as stretching or walking, you may still benefit from elevating your legs.
You can lie down – research has shown blood from the veins returns more easily to the heart after exercise when you’re lying down, compared to sitting up, even if you’re still. Elevating your legs has an added benefit, as it reverses the effect of gravity and helps circulation.
Ken Nosaka, Professor of Exercise and Sports Science, Edith Cowan University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Increase in online ADHD diagnoses for kids poses ethical questions
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In 2020, in the midst of a pandemic, clinical protocols were altered for Ontario health clinics, allowing them to perform more types of care virtually. This included ADHD assessments and ADHD prescriptions for children – services that previously had been restricted to in-person appointments. But while other restrictions on virtual care are back, clinics are still allowed to virtually assess children for ADHD.
This shift has allowed for more and quicker diagnoses – though not covered by provincial insurance (OHIP) – via a host of newly emerging private, for-profit clinics. However, it also has raised significant ethical questions.
It solves an equity issue in terms of rural access to timely assessments, but does it also create new equity issues as a privatized service?
Is it even feasible to diagnose a child for a condition like ADHD without meeting that child in person?
And as rates of ADHD diagnosis continue to rise, should health regulators re-examine the virtual care approach?
Ontario: More prescriptions, less regulation
There are numerous for-profit clinics offering virtual diagnoses and prescriptions for childhood ADHD in Ontario. These include KixCare, which does not offer the option of an in-person assessment. Another clinic, Springboard, makes virtual appointments available within days, charging around $2,600 for assessments, which take three to four hours. The clinic offers coaching and therapy at an additional cost, also not covered by OHIP. Families can choose to continue to visit the clinic virtually during a trial stage with medications, prescribed by a doctor in the clinic who then sends prescribing information back to the child’s primary care provider.
For-profit clinics like these are departing from Canada’s traditional single-payer health care model. By charging patients out-of-pocket fees for services, the clinics are able to generate more revenue because they are working outside of the billing standards for OHIP, standards that set limits on the maximum amount doctors can earn for providing specific services. Instead many services are provided by non-physician providers, who are not limited by OHIP in the same way.
Need for safeguards
ADHD prescriptions rose during the pandemic in Ontario, with women, people of higher income and those aged 20 to 24 receiving the most new diagnoses, according to research published in January 2024 by a team including researchers from the Centre for Addictions and Mental Health and Holland Bloorview Children’s Hospital. There may be numerous reasons for this increase but could the move to virtual care have been a factor?
Ontario psychiatrist Javeed Sukhera, who treats both children and adults in Canada and the U.S., says virtual assessments can work for youth with ADHD, who may receive treatment quicker if they live in remote areas. However, he is concerned that as health care becomes more privatized, it will lead to exploitation and over-diagnosis of certain conditions.
“There have been a lot of profiteers who have tried to capitalize on people’s needs and I think this is very dangerous,” he said. “In some settings, profiteering companies have set up systems to offer ADHD assessments that are almost always substandard. This is different from not-for-profit setups that adhere to quality standards and regulatory mechanisms.”
Sukhera’s concerns recall the case of Cerebral Inc., a New York state-based virtual care company founded in 2020 that marketed on social media platforms including Instagram and TikTok. Cerebral offered online prescriptions for ADHD drugs among other services and boasted more than 200,000 patients. But as Dani Blum reported in the New York Times, Cerebral was accused in 2023 of pressuring doctors on staff to prescribe stimulants and faced an investigation by state prosecutors into whether it violated the U.S. Controlled Substances Act.
“At the start of the pandemic, regulators relaxed rules around medical prescription of controlled substances,” wrote Blum. “Those changes opened the door for companies to prescribe and market drugs without the protocols that can accompany an in-person visit.”
Access increased – but is it equitable?
Virtual care has been a necessity in rural areas in Ontario since well before the pandemic, although ADHD assessments for children were restricted to in-person appointments prior to 2020.
But ADHD assessment clinics that charge families out-of-pocket for services are only accessible to people with higher incomes. Rural families, many of whom are low income, are unable to afford thousands for private assessments, let alone the other services upsold by providers. If the private clinic/virtual care trend continues to grow unchecked, it may also attract doctors away from the public model of care since they can bill more for services. This could further aggravate the gap in care that lower income people already experience.
This could further aggravate the gap in care that lower income people already experience.
Sukhera says some risks could be addressed by instituting OHIP coverage for services at private clinics (similar to private surgical facilities that offer mixed private/public coverage), but also with safeguards to ensure that profits are reinvested back into the health-care system.
“This would be especially useful for folks who do not have the income, the means to pay out of pocket,” he said.
Concerns of misdiagnosis and over-prescription
Some for-profit companies also benefit financially from diagnosing and issuing prescriptions, as has been suggested in the Cerebral case. If it is cheaper for a clinic to do shorter, virtual appointments and they are also motivated to diagnose and prescribe more, then controls need to be put in place to prevent misdiagnosis.
The problem of misdiagnosis may also be related to the nature of ADHD assessments themselves. University of Strathclyde professor Matthew Smith, author of Hyperactive: The Controversial History of ADHD, notes that since the publication of Diagnostic and Statistical Manual of Mental Disorders in 1980, assessment has typically involved a few hours of parents and patients providing their subjective perspectives on how they experience time, tasks and the world around them.
“It’s often a box-ticking exercise, rather than really learning about the context in which these behaviours exist,” Smith said. “The tendency has been to use a list of yes/no questions which – if enough are answered in the affirmative – lead to a diagnosis. When this is done online or via Zoom, there is even less opportunity to understand the context surrounding behaviour.”
Smith cited a 2023 BBC investigation in which reporter Rory Carson booked an in-person ADHD assessment at a clinic and was found not to have the condition, then had a private online assessment – from a provider on her couch in a tracksuit – and was diagnosed with ADHD after just 45 minutes, for a fee of £685.
What do patients want?
If Canadian regulators can effectively tackle the issue of privatization and the risk of misdiagnosis, there is still another hurdle: not every youth is willing to take part in virtual care.
Jennifer Reesman, a therapist and Training Director for Neuropsychology at the Chesapeake Center for ADHD, Learning & Behavioural Health in Maryland, echoed Sukhera’s concerns about substandard care, cautioning that virtual care is not suitable for some of her young clients who had poor experiences with online education and resist online health care. It can be an emotional issue for pediatric patients who are managing their feelings about the pandemic experience.
“We need to respect what their needs are, not just the needs of the provider,” says Reesman.
In 2020, Ontario opted for virtual care based on the capacity of our health system in a pandemic. Today, with a shortage of doctors, we are still in a crisis of capacity. The success of virtual care may rest on how engaged regulators are with equity issues, such as waitlists and access to care for rural dwellers, and how they resolve ethical problems around standards of care.
Children and youth are a distinct category, which is why we had restrictions on virtual ADHD diagnosis prior to the pandemic. A question remains, then: If we could snap our fingers and have the capacity to provide in-person ADHD care for all children, would we? If the answer to that question is yes, then how can we begin to build our capacity?
This article is republished from healthydebate under a Creative Commons license. Read the original article.
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Your Future Self – by Dr. Hal Herschfield
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How do you want to be, one year from now? Five years from now? Ten years from now?
Now, how would you have answered that same question one, five, ten years ago?
The reality, according to Dr. Hal Herschfield, is that often we go blundering into the future blindly, because we lack empathy with our future self. Our past self, we can have strong feelings about. They could range from compassion to shame, pride to frustration, but we’ll have feelings. Our future self? A mystery.
What he proposes in this book, therefore, is not merely the obvious “start planning now, little habits that add up”, etc, but also to address the underlying behavioral science of why we don’t.
Starting with exercises of empathy for our tomorrow-self (literally tomorrow, i.e. the day after this one), and building a mindset of “paying it forward”—to ourself.
By treating our future self like a loved one, we can find ourselves a lot more motivated to actually do the things that future-us will thank us for.
The real value of this book is in the progressive exercises, because it’s a “muscle” that most people haven’t exercised much. But when we do? What a superpower it becomes!
Bottom line: if you know what you “should” do, but somehow just don’t do it, this book will help connect you to your future self and work as a better team to get there… the way you actually want.
Click here to check out Your Future Self, and start by gifting this book to future-you!
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What is a ‘vaginal birth after caesarean’ or VBAC?
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A vaginal birth after caesarean (known as a VBAC) is when a woman who has had a caesarean has a vaginal birth down the track.
In Australia, about 12% of women have a vaginal birth for a subsequent baby after a caesarean. A VBAC is much more common in some other countries, including in several Scandinavian ones, where 45-55% of women have one.
So what’s involved? What are the risks? And who’s most likely to give birth vaginally the next time round?
MVelishchuk/Shutterstock What happens? What are the risks?
When a woman chooses a VBAC she is cared for much like she would during a planned vaginal birth.
However, an induction of labour is avoided as much as possible, due to the slightly increased risk of the caesarean scar opening up (known as uterine rupture). This is because the medication used in inductions can stimulate strong contractions that put a greater strain on the scar.
In fact, one of the main reasons women may be recommended to have a repeat caesarean over a vaginal birth is due to an increased chance of her caesarean scar rupturing.
This is when layers of the uterus (womb) separate and an emergency caesarean is needed to deliver the baby and repair the uterus.
Uterine rupture is rare. It occurs in about 0.2-0.7% of women with a history of a previous caesarean. A uterine rupture can also happen without a previous caesarean, but this is even rarer.
However, uterine rupture is a medical emergency. A large European study found 13% of babies died after a uterine rupture and 10% of women needed to have their uterus removed.
The risk of uterine rupture increases if women have what’s known as complicated or classical caesarean scars, and for women who have had more than two previous caesareans.
Most care providers recommend you avoid getting pregnant again for around 12 months after a caesarean, to allow full healing of the scar and to reduce the risk of the scar rupturing.
National guidelines recommend women attempt a VBAC in hospital in case emergency care is needed after uterine rupture.
During a VBAC, recommendations are for closer monitoring of the baby’s heart rate and vigilance for abnormal pain that could indicate a rupture is happening.
If labour is not progressing, a caesarean would then usually be advised.
Giving birth in hospital is recommended for a vaginal birth after a caesarean. christinarosepix/Shutterstock Why avoid multiple caesareans?
There are also risks with repeat caesareans. These include slower recovery, increased risks of the placenta growing abnormally in subsequent pregnancies (placenta accreta), or low in front of the cervix (placenta praevia), and being readmitted to hospital for infection.
Women reported birth trauma and post-traumatic stress more commonly after a caesarean than a vaginal birth, especially if the caesarean was not planned.
Women who had a traumatic caesarean or disrespectful care in their previous birth may choose a VBAC to prevent re-traumatisation and to try to regain control over their birth.
We looked at what happened to women
The most common reason for a caesarean section in Australia is a repeat caesarean. Our new research looked at what this means for VBAC.
We analysed data about 172,000 low-risk women who gave birth for the first time in New South Wales between 2001 and 2016.
We found women who had an initial spontaneous vaginal birth had a 91.3% chance of having subsequent vaginal births. However, if they had a caesarean, their probability of having a VBAC was 4.6% after an elective caesarean and 9% after an emergency one.
We also confirmed what national data and previous studies have shown – there are lower VBAC rates (meaning higher rates of repeat caesareans) in private hospitals compared to public hospitals.
We found the probability of subsequent elective caesarean births was higher in private hospitals (84.9%) compared to public hospitals (76.9%).
Our study did not specifically address why this might be the case. However, we know that in private hospitals women access private obstetric care and experience higher caesarean rates overall.
What increases the chance of success?
When women plan a VBAC there is a 60-80% chance of having a vaginal birth in the next birth.
The success rates are higher for women who are younger, have a lower body mass index, have had a previous vaginal birth, give birth in a home-like environment or with midwife-led care.
For instance, an Australian study found women who accessed continuity of care with a midwife were more likely to have a successful VBAC compared to having no continuity of care and seeing different care providers each time.
An Australian national survey we conducted found having continuity of care with a midwife when planning a VBAC can increase women’s sense of control and confidence, increase their chance to be upright and active in labour and result in a better relationship with their health-care provider.
Seeing the same midwife throughout your maternity care can help. Tyler Olson/Shutterstock Why is this important?
With the rise of caesareans globally, including in Australia, it is more important than ever to value vaginal birth and support women to have a VBAC if this is what they choose.
Our research is also a reminder that how a woman gives birth the first time greatly influences how she gives birth after that. For too many women, this can lead to multiple caesareans, not all of them needed.
Hannah Dahlen, Professor of Midwifery, Associate Dean Research and HDR, Midwifery Discipline Leader, Western Sydney University; Hazel Keedle, Senior Lecturer of Midwifery, Western Sydney University, and Lilian Peters, Adjunct Research Fellow, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Eat Well With Arthritis – by Emily Johnson, with Dr. Deepak Ravindran
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Author Emily Johnson was diagnosed with arthritis in her early 20s, but it had been affecting her life since the age of 4. Suffice it to say, managing the condition has been integral to her life.
She’s written this book with not only her own accumulated knowledge, but also the input of professional experts; the book contains insights from chronic pain specialist Dr. Deepak Ravindran, and gets an additional medical thumbs-up in a foreword by rheumatologist Dr. Lauren Freid.
The recipes themselves are clear and easy, and the ingredients are not obscure. There’s information on what makes each dish anti-inflammatory, per ingredient, so if you have cause to make any substitutions, that’s useful to know.
Speaking of ingredients, the recipes are mostly plant-based (though there are some chicken/fish ones) and free from common allergens—but not all of them are, so each of those is marked appropriately.
Beyond the recipes, there are also sections on managing arthritis more generally, and information on things to get for your kitchen that can make your life with arthritis a lot easier!
Bottom line: if you have arthritis, cook for somebody with arthritis, or would just like a low-inflammation diet, then this is an excellent book for you.
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Dealing With Waking Up In The Night
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It’s Q&A Day at 10almonds!
Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝I’m now in my sixties and find that I invariably wake up at least once during the night. Is this normal? Even if it is, I would still like, once in a while, to sleep right through like a teenager. How might this be achieved, without pills?❞
Most people wake up briefly between sleep cycles, and forget doing so. But waking up for more than a brief moment is indeed best avoided. In men of your age, if you’re waking to pee (especially if it’s then not actually that easy to pee), it can be a sign of an enlarged prostate. Which is again a) normal b) not optimal.
By “without pills” we’ll assume you mean “without sleeping pills”. There are options to treat an enlarged prostate, including well-established supplements. We did a main feature on this:
Prostate Health: What You Should Know
If the cause of waking up is something else, then again this is common for everyone as we get older, and again it’s not optimal. But since there are so many possible causes (and thus solutions), it’s more than we can cover in less than a main feature, so we’ll have to revisit this later.
Meanwhile, take care!
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