Feeling like you're operating in slow motion or, conversely, constantly running on overdrive? Sudden weight loss or gain? Mood swings? Your thyroid might be the culprit.
Indeed, this small butterfly-shaped gland located at the base of the neck and producing specific hormones plays a central role in our physical, mental, and emotional balance.
It is essential for the proper functioning of our metabolism, the activity of our organs, the quality of our tissues, etc...
It acts as a real "control tower" that significantly disrupts our body when it secretes too much or too little hormones.
Many factors come into play in thyroid disorders, and while medical management is often necessary with sometimes heavy treatment, a number of preventive measures exist. Moreover, gentle methods can complement conventional medicine to alleviate symptoms related to dysfunction.
Hyperthyroidism or hypothyroidism, let's try to better understand these disorders in order to prevent them and reduce their symptoms.
Hypothyroidism: What happens?
Normally, the system works in a loop. The hypothalamus stimulates the pituitary gland, a small gland located in the brain, to secrete a hormone, TSH. This then stimulates the production of the thyroid hormones T3 and T4 (thyroxine). If these are present in sufficient quantities, they in turn control the pituitary gland to prevent it from producing too much TSH. In short, TSH and T4 and T3 levels are regulated and are inversely proportional.
In the case of hypothyroidism, the thyroid gland does not produce enough thyroxine, the main thyroid hormone that interacts with other hormones such as insulin, glucagon, adrenaline, or growth hormone...
Blood levels of TSH will then be abnormally high (above 4 mU/l) and those of T4 low (below 80 nmol/l).
Symptoms
Here are different symptoms of hypothyroidism, illustrating the fact that your body is operating in slow motion:
- Fatigue,
- Water retention,
- Abnormal weight gain,
- Hair loss,
- Dry skin,
- Brittle nails,
- Insomnia and depression,
- Feeling cold and intolerance to cold,
- Constipation,
- Irregular periods, infertility in women, libido problems in men,
- Low blood pressure,
- Appearance of a goiter,
- High lipid levels may be observed, a tendency to hypoglycemia, or even iron deficiency.
Causes
The causes are multiple. The vast majority is represented by primary hypothyroidism, in other words, dysfunction at the level of the thyroid gland itself. Hypothyroidism can also be secondary and due to dysfunction of the pituitary gland.
Originally, hypothyroidism was mainly due to iodine deficiency. It was then called "cretinism," which caused intellectual development delays. Since the addition of iodine to table salt, this cause has become rare in industrialized countries.
Among the causes of primary hypothyroidism, we can cite:
Chronic iodine deficiency;
- Thyroiditis, whether autoimmune (Hashimoto's thyroiditis) or infectious (De Quervain's thyroiditis);
- Iatrogenic causes, i.e., related to the intake of certain medications or treatments (thyroidectomy, side effects of certain medications, antiarrhythmics)
- Infiltrative diseases (sarcoidosis, amyloidosis, hemochromatosis...);
- An enzymatic disorder of the thyroid (genetic);
- Congenital thyroid dysgenesis;
- Excessive consumption of goitrogenic foods;
- Thyroid nodules;
- Pregnancy and menopause can also be "at-risk" periods due to hormonal upheavals encountered;
Tobacco, stress, and endocrine disruptors are also incriminated.
The Chernobyl disaster has long been suspected of causing a multiplication of thyroid disorders. This hypothesis is now widely debated, and no causality relationship has been found. It is even thought that it is simply because hypothyroidism has been better diagnosed since the late 1980s.
Hyperthyroidism: What happens?
In contrast to hypothyroidism, here the thyroid gland secretes too many T3 and T4 hormones. Consequently, TSH decreases while T3 and T4 levels skyrocket.
Symptoms
Symptoms are generally discreet and nonspecific. But hyperthyroidism can be suspected in the face of signs suggesting that your body is running on overdrive:
- Weight loss despite increased appetite,
- Hot flashes and/or difficulty tolerating heat,
- Extreme fatigue,
- High heart rate,
- Irregular pulse,
- Shortness of breath,
- Chronic diarrhea, nausea, and vomiting,
- Decreased muscle strength,
- Irritability and/or depression,
- Warm, sweaty, shiny skin,
- Localized itching,
- Cycle and fertility disorders in women, decreased libido, or impotence in men.
All these signs should prompt you to consult.
Early osteoporosis may sometimes be noted, a decrease in blood cholesterol concentration (hypocholesterolemia), or iron deficiency.
Causes
The most common cause of hyperthyroidism is Graves' disease, an autoimmune disease more common in young women.
Other possible causes include:
- A toxic nodule, especially in the elderly,
- Infectious thyroiditis (De Quervain's thyroiditis in a flu context) or occurring after childbirth,
- Excessive intake of thyroid hormones,
- A pituitary adenoma blocking TSH secretion,
- Taking certain medications.
- Preventing thyroid disorders and relieving symptoms
- To avoid thyroid problems or stem incipient disorders, it is often sufficient to respect simple hygienic and dietary rules.
Regulate stress
Stress tends to have detrimental effects on thyroid function and influences our immune system. Graves' disease, in particular, has been linked to repeated and powerful periods of stress. Moreover, thyroid disorders themselves tend to exacerbate anxiety.
To preserve your thyroid, it is therefore important to reduce sources of stress to avoid entering a deleterious vicious circle. Practice relaxation activities, avoid overwork, and consider supplementing with magnesium during episodes of intense stress.
Quit smoking
Thyroid diseases seem to be more common in smokers. Indeed, smoking affects thyroid function and tends to increase the risks of goiter and Graves' disease.
Moreover, hypothyroidism symptoms are exacerbated in people who smoke.
Smoking is associated with an increase in the concentration in the blood of the protein that transports T4. However, T4 is only active in its free form, and its level is not related to this transporter protein. Smoking could thus lead the thyroid to secrete more hormones to obtain the same amount of free hormones, with T4 thus being diluted in the transporting protein.
It is therefore crucial to quit smoking, especially since hormone levels return to normal quickly once smoking cessation occurs.
Finally, note that smoking during pregnancy doubles the risk of thyroid dysfunction in the mother after childbirth. And the thyroid volume of the baby exposed to passive smoking is also increased...
Take care of your diet
Diet plays an essential role in preventing thyroid dysfunctions.
It is important to have sufficient intake of:
Iodine
Iodine deficiency can lead to hypothyroidism. This deficiency is relatively rare, but if you never use iodized table salt, if you smoke, or if you are an athlete, it may occur. To prevent it or correct a T4 level slightly below normal, consume regularly:
- Shellfish, oysters, and shellfish,
- Sea fish,
- Seaweed.
You can also use fucus in SIPF to regulate your metabolism and avoid significant weight gain.
Selenium and zinc:
Studies have highlighted a link between zinc and selenium deficiency and hypothyroidism(11).
So, it's important to have sufficient intake of these.
For zinc, focus on:
- Oysters,
- Wheat germ,
- Braised beef,
- Shiitake mushrooms,
- Roasted pumpkin seeds,
- Crab.
For selenium, consider:
- Monkfish,
- Tuna,
- Egg yolk,
- Offal,
- Nuts, especially Brazil nuts,
- Cruciferous vegetables.
Tyrosine
This amino acid is essential for the healthy and normal functioning of the thyroid. The thyroid uses it along with iodine to produce thyroid hormones of which it is a biological precursor. Important for the structure of almost all proteins in the body, tyrosine binds to iodine atoms to form thyroid hormones.
The body naturally produces it from other amino acids. However, over the years, this production diminishes and becomes insufficient to meet the thyroid's needs.
Therefore, it's important to consume foods containing it such as:
- White meats,
- Fish,
- Eggs,
- Legumes,
- Almonds,
- Bananas,
- Beans.
If your diet is low in animal proteins, tyrosine supplementation may be helpful.
Omega-3
Omega-3s help limit inflammation that slows down the functioning of the thyroid gland.
To ensure sufficient intake of omega-3s, regularly consume:
- Fatty or semi-fatty fish,
- Rapeseed or flaxseed oil,
- Nuts.
Supplementation with omega-3s may be beneficial if your diet doesn't provide enough, for example, if you're vegetarian.
However, it's advisable to limit:
Goitrogenic Foods
These tend to cause significant iodine losses via urine and tend to increase hypothyroidism(12).
While they are often beneficial for general health, it's advisable not to overconsume them.
Among them:
- Cruciferous vegetables (Brussels sprouts, cabbage, cauliflower, broccoli, kale, mustard greens, rutabaga, radish, horseradish, etc.),
- Cassava,
- Sweet potatoes,
- Peanuts,
- Millet.
Sugar, Coffee, and Alcohol
The trio of sugar, coffee, and alcohol tends to elevate cortisol levels (stress hormone), which can disrupt the proper functioning of thyroid hormones in the body. It's often observed that when cortisol is high, the thyroid produces insufficient T3 and T4, leading to hypothyroidism. Therefore, limit the consumption of these three substances.
Moreover, since blood sugar levels are often elevated when the thyroid is underactive, prefer complex carbohydrates over simple sugars to regulate your blood sugar levels.
A Hypotoxic Diet
When hypo or hyperthyroidism is caused by autoimmune diseases, a hypotoxic diet (or Seignalet diet) seems to show benefits.
You can try to eliminate:
- Dairy products, which are highly allergenic and contain many hormones.
- "Modern" grains (wheat, corn, rye, barley, oats, kamut, spelt) containing gluten, which tend to aggravate inflammation. Prefer rice, quinoa, or buckwheat.
- Avoid products cooked at temperatures exceeding 110°C, as beyond this temperature, chemical compounds appear that the body cannot assimilate. This also helps preserve the nutrients in foods.
- Do not consume oils extracted at high heat and cooked oils.
Boost Your Immunity
80% of immune cells are located in the intestine. Disturbance of intestinal flora and/or intestinal dysbiosis can degenerate into autoimmune diseases such as Hashimoto's or Graves' disease.
Therefore, at the slightest sign of intestinal dysfunction (digestive difficulties, spasms, diarrhea and/or constipation, bloating, etc.), consider restoring balance by combining probiotic and glutamine supplements.
Limiting sugar will also help reduce the risk of deterioration of intestinal flora.
Royal jelly supplements will also support general immunity and fight fatigue.
Avoid Endocrine Disruptors
Endocrine disruptors are substances or chemical mixtures capable of altering the functioning of the hormonal system.
A recent study(13) showed that exposure to phthalates disrupted thyroid functions in young girls.
While their impact on health is not yet well understood, it seems necessary to apply a precautionary principle by limiting your exposure.
To do this, avoid using products containing:
- Bisphenol A found in food plastics (water bottles, cans, cans, bottles, etc.) or non-food plastics (DVDs, glasses, electrical outlets and switches, thermal papers, etc.).
- Phthalates used in plastics,
- Parabens, preservatives used in cosmetics,
- Organochlorines (DDT, chlordecone...) used in pesticides,
- Tin and derivatives used in solvents.
Some pesticides can be endocrine disruptors, so prefer organic products.
Prevent Oxidative Stress
There seems to be a strong correlation between oxidative stress and hyperthyroidism(14).
To help your body effectively fight against free radicals, in addition to a diet rich in vitamins and minerals, consider taking dietary supplements containing antioxidants and coenzyme Q10.
Limit exposure to pollutants as well as ultraviolet rays, pesticides, and additives, and of course, refrain from smoking.
Think About Vitamin D
We often overlook it, but vitamin D is also essential for the proper functioning of the thyroid. There is thus a link between vitamin D deficiency and hypothyroidism. In addition, deficiencies can increase the symptoms of thyroid imbalances, whether hyper or hypothyroidism.
Furthermore, vitamin D has another little-known role. It regulates insulin secretion and balances blood sugar. Vitamin D deficiency is often associated with insulin resistance. However, insulin resistance and dysglycemia negatively affect thyroid physiology.
Deficiencies or insufficiencies in this vitamin are very common in Northern Europe, so supplementation during the winter months is essential.
Thyroid problems are complex and require frequent testing and appropriate medical monitoring. If you are undergoing treatment, it is important not to stop it as soon as you feel better.
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