No More Restrictions In This Diet Against Thyroid Disease?

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Thyroid disease, especially hypothyroidism (an underactive thyroid) is a common risk, especially from our 40s onwards.

Often this is approached from the perspective of “can we fix it with diet?”, and indeed, there are prevailing methods for at least managing the condition, for example:

But what if it could be simpler?

Positive dieting

We’ve talked about this concept sometimes before—putting the focus more on what we put into our diet than what we exclude from it. The idea is simple; most people find restrictive diets hard to follow, and if not well-managed, they can lead to nutrient deficiencies. In contrast, if we focus on ensuring we get good, nutritionally-dense, varied foods, plants-centric and minimally-processed, then generally speaking, it’s hard to go far wrong.

Researchers (Dr. Rosaria Maddalena Ruggeri et al.) did an extensive research review, and found that yes, diet clearly influences thyroid health, but not through extreme restrictions. In other words, overall dietary patterns matter more than single foods or the latest trend.

As for iodine specifically, yes iodine is essential for thyroid hormone production, but both too little and too much can disrupt function and increase risks like hypothyroidism, hyperthyroidism, or autoimmune thyroiditis.

For more on those two, see:

In other words: by trying to micromanage things to hit the sweet spot from the right direction (depending on whether the main threat is hypo- or hyperthyroidism), it’s very easy to overcorrect and swing the other way. The body, intuitive organism that it is, can then try to save you from your overcorrections, but itself can also overcorrect, putting you back where you started.

So, where should the focus be?

The team found that selenium, iron, and zinc support hormone production and enzyme activity, while vitamin D and B12 support immune function, and deficiencies in these are linked to higher risk of thyroid disorders.

However! Supplementation (especially selenium, vitamin B12, or vitamin D) doesn’t consistently help unless you’re actually deficient.

The good news: the Mediterranean diet is very consistently associated with lower inflammation, better thyroid markers, and fewer autoimmune antibodies.

The researchers also note that soy and cruciferous vegetables are generally safe in normal amounts if iodine intake is adequate, even though they’re often wrongly blamed for thyroid problems.

In short: a balanced, nutrient-dense diet—especially a Mediterranean pattern—is more effective and evidence-based for supporting thyroid health than restrictive or fad diets.

You can read the paper in full, here: The role of nutrition on thyroid health and disease: myths and facts

And if you want to get directly to enjoying a Mediterranean diet, we outlined it in a previous main feature, so here it is for your convenience:

The Mediterranean Diet: What Is It Good For? ← also covers which foods actually go into it, and which don’t 😎

Want to learn more?

You might like this book we reviewed a while back:

The Thyroid Connection – by Dr. Amy Meyers

Take care!

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  • When a partner has a health shock, our study shows what happens to work, chores and fun

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    A serious illness or injury to a family member is more than a medical crisis. It’s a health shock that triggers a ripple effect, forcing families to make difficult trade-offs with their time and money.

    That’s what we found in our recent study, the first of its kind to show what happens to family finances, work and chores while a partner has a major illness or injury.

    We show the effects of such health shocks extend far beyond the person who’s sick. A serious illness or injury is a shared family event that demands a significant and difficult re-allocation of time, money and emotional energy.

    For instance, partners take on more household chores and cut back their work hours. Medical costs rise. And families go without holidays, alcohol or other discretionary spending.

    Understanding these dynamics is the first step toward building better support systems for the thousands of Australian families who face this reality every year.

    Helena Lopes/500px/Getty

    What we did

    We used two decades of data from the Household, Income and Labour Dynamics in Australia (HILDA) survey to show how more than 2,000 Australian couples cope with a partner’s health shock. This could be something like a serious workplace accident or a cancer diagnosis.

    We tracked work hours, time spent on household chores and care giving, and spending habits before and after the event.

    We used data spanning about 22 years. This long-term view allowed us to see how households reacted to the event and whether they could return to their pre-shock lives.

    By looking at couples where one person had a serious illness or injury, while the other remained healthy, we could isolate and measure the impact of this event on the entire household.

    What we found

    When a serious illness or injury strikes, the ill person cut back their hours of paid work, as you’d expect.

    However, the healthy partner did not increase their paid work hours to offset the income loss. In fact, their work hours declined slightly.

    The healthy partner spent 33% more time on caregiving and 5% more on home chores such as cooking and cleaning.

    In other words, the initial family response is not to bring in more money, but to reallocate time to meet new needs at home.

    Financially, households re-prioritised to cope. Medical expenses increased by more than 13% in the first year. To cover these new costs, families cut back on discretionary spending, particularly on things such as holidays and alcohol.

    Household income only dropped modestly, especially if people could take paid sick leave. But the proportion of individuals reporting financial stress rose by 10%.

    This happens because the decline in income is paired with a significant increase in non-negotiable costs, such as medical expenses and higher utility bills from spending more time at home.

    How this compares

    Our study is the first to use long-term household data to analyse the effects of a health shock on both the ill person and their partner across multiple areas – including employment, household expenditures and time use.

    We also suggest Australia’s relatively generous worker’s compensation, sick leave and carers entitlements have cushioned families. Our study shows these likely meant the sick person and their partner were less likely to quit work compared to those in similar situations in other countries without similar support.

    And while we showed the Australian male partners of ill women significantly increased time spent caregiving or doing chores, their British counterparts didn’t put in as many extra hours in a similar situation.

    What are the implications?

    Our research highlights the often overlooked role of the healthy partner as a “shock absorber”, whose unpaid labour is essential for a family’s recovery.

    This suggests any social security system aimed at helping those with disabilities or illnesses should also consider the financial and personal burden on caregivers.

    The increase in financial stress among affected households, despite existing support systems, indicates current social security programs may not fully cover the needs and costs associated with a major illness or injury.

    The findings also highlight the importance of paid leave entitlements for caregivers, which is crucial for household financial stability, particularly for low-income families.

    Flexible working arrangements – such as flexible working hours, working from home or a shorter work week – would also help caregivers look after their loved ones.

    Yuting Zhang, Professor of Health Economics, The University of Melbourne and Federico Zilio, Postdoctoral Research Associate, Heidelberg Institute of Global Health and Honorary Fellow, Melbourne Institute, The University of Melbourne

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

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  • A new diagnosis of ‘profound autism’ is on the cards. Here’s what could change

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    When it comes to autism, few questions spark as much debate as how best to support autistic people with the greatest needs.

    This prompted The Lancet medical journal to commission a group of international experts to propose a new category of “profound autism”.

    This category describes autistic people who have little or no language (spoken, written, signed or via a communication device), who have an IQ of less than 50, and who require 24-hour supervision and support.

    It would only apply to children aged eight and over, when their cognitive and communication abilities are considered more stable.

    In our new study, we considered how the category could impact autism assessments. We found 24% of autistic children met, or were at risk of meeting, the criteria for profound autism.

    Why the debate?

    The category is intended to help governments and service providers plan and deliver supports, so autistic people with the highest needs aren’t overlooked. It also aims to re-balance their under-representation in mainstream autism research.

    This new category may be helpful for advocating for a greater level of support, research and evidence for this group.

    But some have raised concerns that autistic people who don’t fit into this category could be perceived as less in need and excluded from services and funding supports.

    Others argue the category doesn’t sufficiently emphasise autistic people’s strengths and capabilities, and places too much emphasis on the challenges that are experienced.

    What did we do?

    We conducted the first Australian study to examine how the “profound autism” category might apply to children attending publicly funded diagnostic services for developmental conditions.

    Drawing on the Australian Child Neurodevelopment Registry, we examined data from 513 autistic children assessed between 2019 and 2024. We asked:

    • how many children met the criteria for profound autism?
    • were there behavioural features that set this group apart?

    Because we focused on children at the time of diagnosis, most (91%) were aged under eight years. We described these children as being “at risk of profound autism”.

    What did we find?

    Around 24% of autistic children in our study met, or were at risk of meeting, the criteria for profound autism. This is similar to the proportion of children internationally.

    Almost half (49.6%) showed behaviours that were a safety risk, such as attempting to run away from carers, compared with one-third (31.2%) of other autistic children.

    These challenges weren’t limited to children who met criteria for profound autism. Around one in five autistic children (22.5%) engaged in self-injury, and more than one-third (38.2%) showed aggression toward others.

    So, while the category identified many children with very high needs, other children who didn’t meet these criteria also had significant needs.

    Importantly, we found the definition of “profound autism” doesn’t always line up with the official diagnostic levels which determine the level of support and NDIS funding children receive.

    In our study, 8% of children at risk of profound autism were classified as level 2, rather than level 3 (the highest level of support). Meanwhile, 17% of children classified as level 3 did not meet criteria for profound autism.

    Our concern

    We looked at children when they first received an autism diagnosis. Children were aged 18 months to 16 years, with more than 90% under the age of eight years.

    This aligns with our earlier research, showing the average age of diagnosis in public settings is 6.6 years.

    From a practical perspective, our biggest concern about the profound autism category is the age threshold of eight years.

    Because most children are already assessed before age eight, introducing this category into assessment services would mean many families would need repeat assessments, placing additional strain on already stretched developmental services.

    Second, modifications will be needed if this criteria is going to be used to inform funding decisions as it didn’t map perfectly onto level 3 support criteria.

    On balance, however, our results suggest the profound autism category may provide a clear, measurable way to describe the needs of autistic people with the highest support requirements.

    Every autistic child has individual strengths and needs. The term “profound autism” would need to be promoted with inclusive and supportive language, so as to not replace or diminish individual needs, but to help clinicians tailor supports and obtain additional resources when needed.

    Including the category in future clinical guidelines, such as the national guideline for the assessment and diagnosis of autism, could help ensure governments, disability services and clinicians plan and deliver supports.

    What can you do in the meantime?

    If you’re concerned your child requires substantial support, here are some practical steps you can take to ensure their needs are recognised and addressed:

    Explain your concerns

    Not all clinicians have experience working with children with high support needs. Be as clear as possible about behaviours that affect your child’s safety or daily life, including self-injury, aggression or attempts to run away. These details, while difficult to share, help give a clearer picture of your child’s support needs.

    It can also be a challenge to find and access clinicians with appropriate expertise. Another potential benefit of having a defined category is that it can better help families navigate care.

    Ask about support for the whole family

    Our studies show that many caregivers want more support for themselves but don’t always ask. Talk with clinicians about supports for yourself as well, including respite, or family support groups.

    Reach out

    Coming together with other carers and families can reduce your own isolation and normalise many of the unique challenges you face. Connecting with like-minded people can provide a supportive, empathetic and empowering community.

    Plan for safety

    For children with high support needs, prioritise safety planning with your child’s care team. This can include strategies to reduce risks, as well as planning how best to support your child’s interactions with health, education and disability services over time.

    Kelsie Boulton, Senior Research Fellow in Child Neurodevelopment, Brain and Mind Centre, University of Sydney; Marie Antoinette Hodge, Clinical Lecturer, University of Sydney, and Rebecca Sutherland, Lecturer & Speech Pathologist, University of Sydney

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

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  • Treadmill vs Road

    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.

    Have a question or a request? We love to hear from you!

    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 😎

    ❝Why do I get tired much more quickly running outside, than I do on the treadmill? Every time I get worn out quickly but at home I can go for much longer!❞

    Short answer: the reason is Newton’s laws of motion.

    In other words: on a treadmill, you need only maintain your position in space relative the the Earth while the treadmill moves beneath you, whereas on the road, you need to push against the Earth with sufficient force to move it relative to your body.

    Illustrative thought experiment to make that clearer: if you were to stand on a treadmill with roller skates, and hold onto the bar with even just one finger, you would maintain your speed as far as the treadmill’s computer is concerned—whereas to maintain your speed on a flat road, you’d still need to push with your back foot every few yards or so.

    More interesting answer: it’s a qualitatively different exercise (i.e. not just quantitively different). This is because of all that pushing you’re having to do on the road, while on a treadmill, the only pushing you have to do is just enough to counteract gravity (i.e. to keep you upright).

    As such, both forms of running are a cardio exercise (because simply moving your legs quickly, even without having to apply much force, is still something that requires oxygenated blood feeding the muscles), but road-running adds an extra element of resistance exercise for the muscles of your lower body. Thus, road-running will enable you to build-maintain muscle much more than treadmill-running will.

    Some extra things to bear in mind, however:

    1) You can increase the resistance work for either form of running, by adding weight (such as by wearing a weight vest):

    Weight Vests Against Osteoporosis: Do They Really Build Bone?

    …and while road-running will still be the superior form of resistance work (for the reasons we outlined above), adding a weight vest will still be improving your stabilization muscles, just as it would if you were standing still while holding the weight up.

    2) Stationary cycling does not have the same physics differences as stationary running. By this we mean: an exercise bike will require your muscles to do just as much pushing as they would on a road. This makes stationary cycling an excellent choice for high intensity resistance training (HIRT):

    HIIT, But Make It HIRT

    3) The best form of exercise is the one that you will actually do. Thus, when it’s raining sidewise outside, a treadmill inside will get exercise done better than no running at all. Similarly, a treadmill exercise session takes a lot less preparation (“switch it on”) than a running session outside (“get dressed appropriately for the weather, apply sunscreen if necessary, remember to bring water, etc etc”), and thus is also much more likely to actually occur. The ability to stop whenever one wants is also a reassuring factor that makes one much more likely to start. See for example:

    How To Do HIIT (Without Wrecking Your Body)

    Take care!

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  • Tuna Steak with Protein Salad

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    Yes, it’s protein on protein today, and it’s all healthy.

    You will need (per person)

    • 1 tuna steak
    • 1 400g/12oz can mixed beans, drained & rinsed
    • 1 tsp capers
    • 2 tsp black pepper, coarse ground
    • 1 red chili, chopped
    • 1 lime, cut into wedges
    • ½ tsp white wine vinegar
    • Extra virgin olive oil, for cooking
    • Garnish: chopped parsley

    Method

    (we suggest you read everything at least once before doing anything)

    1) Put the beans in a bowl, mixing in the capers, vinegar, and 1 tsp of the black pepper

    2) Gently rub a little olive oil onto each side of the tuna steak, and season with the remainder of the black pepper (as in, the other tsp, not the rest of what you have in the house).

    3) Heat a ridged grill pan until hot, and then cook the tuna for around 3 minutes on each side. Do not jiggle it! Do not slide it, and definitely do not stir it. Just gently turn it over when necessary. The edges should be cooked, and the inside should still be pink (it’s easy to forget when it comes from a can, but remember tuna is usually eaten raw)

    4) Serve, sprinkling with the chopped chili and garnishing with the parsley. The lime wedges go on the side for squeezing at the table.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • What happens when I stop taking a drug like Ozempic or Mounjaro?

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    Hundreds of thousands of people worldwide are taking drugs like Ozempic to lose weight. But what do we actually know about them? This month, The Conversation’s experts explore their rise, impact and potential consequences.

    Drugs like Ozempic are very effective at helping most people who take them lose weight. Semaglutide (sold as Wegovy and Ozempic) and tirzepatide (sold as Zepbound and Mounjaro) are the most well known in the class of drugs that mimic hormones to reduce feelings of hunger.

    But does weight come back when you stop using it?

    The short answer is yes. Stopping tirzepatide and semaglutide will result in weight regain in most people.

    So are these medications simply another (expensive) form of yo-yo dieting? Let’s look at what the evidence shows so far.

    It’s a long-term treatment, not a short course

    If you have a bacterial infection, antibiotics will help your body fight off the germs causing your illness. You take the full course of medication, and the infection is gone.

    For obesity, taking tirzepatide or semaglutide can help your body get rid of fat. However it doesn’t fix the reasons you gained weight in the first place because obesity is a chronic, complex condition. When you stop the medications, the weight returns.

    Perhaps a more useful comparison is with high blood pressure, also known as hypertension. Treatment for hypertension is lifelong. It’s the same with obesity. Medications work, but only while you are taking them. (Though obesity is more complicated than hypertension, as many different factors both cause and perpetuate it.)

    Wegovy injections
    Obesity drugs only work while you’re taking them. KK Stock/Shutterstock

    Therefore, several concurrent approaches are needed; taking medication can be an important part of effective management but on its own, it’s often insufficient. And in an unwanted knock-on effect, stopping medication can undermine other strategies to lose weight, like eating less.

    Why do people stop?

    Research trials show anywhere from 6% to 13.5% of participants stop taking these drugs, primarily because of side effects.

    But these studies don’t account for those forced to stop because of cost or widespread supply issues. We don’t know how many people have needed to stop this medication over the past few years for these reasons.

    Understanding what stopping does to the body is therefore important.

    So what happens when you stop?

    When you stop using tirzepatide or semaglutide, it takes several days (or even a couple of weeks) to move out of your system. As it does, a number of things happen:

    • you start feeling hungry again, because both your brain and your gut no longer have the medication working to make you feel full
    CAPTION.
    When you stop taking it, you feel hungry again. Stock-Asso/Shutterstock
    • blood sugars increase, because the medication is no longer acting on the pancreas to help control this. If you have diabetes as well as obesity you may need to take other medications to keep these in an acceptable range. Whether you have diabetes or not, you may need to eat foods with a low glycemic index to stabilise your blood sugars
    • over the longer term, most people experience a return to their previous blood pressure and cholesterol levels, as the weight comes back
    • weight regain will mostly be in the form of fat, because it will be gained faster than skeletal muscle.

    While you were on the medication, you will have lost proportionally less skeletal muscle than fat, muscle loss is inevitable when you lose weight, no matter whether you use medications or not. The problem is, when you stop the medication, your body preferentially puts on fat.

    Is stopping and starting the medications a problem?

    People whose weight fluctuates with tirzepatide or semaglutide may experience some of the downsides of yo-yo dieting.

    When you keep going on and off diets, it’s like a rollercoaster ride for your body. Each time you regain weight, your body has to deal with spikes in blood pressure, heart rate, and how your body handles sugars and fats. This can stress your heart and overall cardiovascular system, as it has to respond to greater fluctuations than usual.

    Interestingly, the risk to the body from weight fluctuations is greater for people who are not obese. This should be a caution to those who are not obese but still using tirzepatide or semaglutide to try to lose unwanted weight.

    How can you avoid gaining weight when you stop?

    Fear of regaining weight when stopping these medications is valid, and needs to be addressed directly. As obesity has many causes and perpetuating factors, many evidence-based approaches are needed to reduce weight regain. This might include:

    • getting quality sleep
    • exercising in a way that builds and maintains muscle. While on the medication, you will likely have lost muscle as well as fat, although this is not inevitable, especially if you exercise regularly while taking it
    Man walks on treadmill
    Prioritise building and maintaining muscle. EvMedvedeva/Shutterstock
    • addressing emotional and cultural aspects of life that contribute to over-eating and/or eating unhealthy foods, and how you view your body. Stigma and shame around body shape and size is not cured by taking this medication. Even if you have a healthy relationship with food, we live in a culture that is fat-phobic and discriminates against people in larger bodies
    • eating in a healthy way, hopefully continuing with habits that were formed while on the medication. Eating meals that have high nutrition and fibre, for example, and lower overall portion sizes.

    Many people will stop taking tirzepatide or semaglutide at some point, given it is expensive and in short supply. When you do, it is important to understand what will happen and what you can do to help avoid the consequences. Regular reviews with your GP are also important.

    Read the other articles in The Conversation’s Ozempic series here.

    Natasha Yates, General Practitioner, PhD Candidate, Bond University

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

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  • 10 Ways To Naturally Boost Dopamine

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    Dopamine is the “reward” hormone, and is responsible for motivation, as well as various oft-forgotten functions (such as spatial skills, motor functions, task processing, planning, and language). Sometimes, our relationship with dopamine isn’t what it could be, so here’s how to fix that:

    Let’s get hormone-hacking…

    Here are the 10 ways:

    1. The seesaw effect: reduce overstimulation by taking tolerance breaks from high-dopamine activities that aren’t particularly useful (like social media or phone games), allowing for natural enjoyment of daily activities that you’d normally find enjoyable. Think: if you died and negotiated to be sent back to life on the condition you’d appreciate it properly this time, what things would you then spend your time doing? It’s probably not Kingdom Crush Saga Farm 2, is it?
    2. Conscious state meditation: practise conscious state meditation, focusing inward to reduce anxiety and release dopamine. Even a few minutes a day can significantly enhance dopamine levels.
    3. Hack your REM cycles: optimize sleep, especially REM cycles, which produce the most dopamine. Aim to wake up after your final REM cycle to feel energized and happy.
    4. The runner’s high: engage in regular exercise, which boosts dopamine through physical exertion and can lead to feelings of relaxation and euphoria, often known as the “runner’s high.”
    5. Mood-enhancing music: listen to music that makes you feel good. Favorite songs can stimulate dopamine production, improving your mood and well-being.
    6. Bright light therapy: spend time in natural sunlight to stimulate dopamine production and elevate your mood, countering the negative effects of extended indoor time. If natural sunlight is not very available where you are (e.g. this writer who lives next to an ancient bog surrounded by fog and the days are getting short, at time of writing), then artificial daylight lamps are respectable supplement—but just that, a supplement, not a replacement. Despite how it looks/feels, natural sunlight (especially in the morning, to cue the circadian rhythm to do its thing) is beneficial even through cloud cover.
    7. Relieve stress for good: actively reduce stress, as it inhibits dopamine. Simplify daily routines and eliminate stressors to naturally boost dopamine and feel more relaxed. Of course, you cannot remove all stress from your life, so get good at managing the stress created by the stressors that do remain.
    8. Tap into your flow state: enter a “flow state” by focusing deeply on an engaging task, which can elevate dopamine levels and boost motivation and happiness.
    9. The hormesis effect: embrace mild physical challenges, like cold showers. The temporary discomfort will paradoxically increase dopamine (it’s the body’s way of saying “congratulations, you survived the hard thing, here’s a little treat, so that you’ll be motivated to survive the next hard thing, too”)
    10. Activate your inner artist: engage in creative activities that you find fun. The process of creating boosts dopamine and provides motivation, enhancing mood and enjoyment in life.

    For more on all of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Rebalancing Dopamine (Without “Dopamine Fasting”)

    Take care!

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