3 Simple Ways to Have a Healthy Thyroid through Gut Awareness
It’s hard to believe that nearly 2500 years ago the Ancient Greek Physician, Hippocrates, got it right when he said, “all disease begins in the gut.” There are so many unique connections to the gut, such as the Gut-Thyroid Axis. The gut produces hormones to directly communicate with the thyroid through the vagus nerve, meaning that the gut can influence the thyroid and the thyroid can influence the gut.
Thyroid dysfunction stems from either an overproduction or underproduction of thyroid hormones. Inflammation can interfere with the set point of needed hormones and can come from anywhere, including the gut. This is why leaky gut syndrome, also referred to as increased intestinal permeability, can irritate our immune system cells, which then increases cortisol and ultimately affects thyroid hormone production.
Looking for ways to improve your thyroid? Here’s 3 ways to do so through gut awareness.
Eat a Diet Rich in Selenium and Iodine
When we hear the mineral Iodine, we tend to associate it with iodized salt. However, using iodized salt is not the best way to support your thyroid, and can lead to other health concerns. Instead, try incorporating sea vegetables into your diet. Seaweed salads and nori are common for beginners, though you can also try cooking with a mixed bag of sea vegetables that can be found at your local Asian market or health food store. If sea vegetables sound too adventurous for you, an alternative is to use Dulse, which is a granulated, dried spice form that you can sprinkle on your food.
My personal favorite way to incorporate sea vegetables is by adding Kombu to my whole grains and legumes. Kombu is wonderful for helping you meet your iodine goal, and also assists those with gastrointestinal issues through improving digestion and bloating. It is rich in amino acids which help to break down certain heavy starches and sugars found in our grain-based (ie: rice) and legume-based (ie: lentils and chickpeas) foods. To incorporate it, add a piece about the size of your thumb into your boiling grains or legumes, then when you drain these foods, remove the kombu, cut it up into small pieces, and add it back into the dish to be served.
Selenium acts as an antioxidant to the body and supports immunity. While you can supplement it, selenium is nearly always best to be consumed through the diet. Just two Brazilian nuts per day is enough to reach your selenium goal! Other sources include mushrooms, couscous, chia seeds, oysters, sardines, and some yogurts.
Bring on the Omega-3
Fat unfortunately has been villainized in recent years. Much of our perception about fat comes from the famous Seven Countries Study conducted by scientist Ancel Keys. Within this study, Keys failed to include countries where fat consumption was high and heart disease was low (and vice versa), ultimately conducting a study that supported his hypothesis that fat was the enemy. The American government relied on this study, ultimately changing the dietary goals for America to decrease fat intake and increase carbohydrates in the late 1970s. Interestingly, this was around the same time that obesity rates began to skyrocket.
Not all fats are created equal, and some fats are exceptionally beneficial for us such as monounsaturated fats (ie: avocados) and polyunsaturated fats, which include Omega-3s. Not only does Omega-3 reduce inflammation, and can also help to lower some chronic diseases like heart disease, but it also has ties to helping with depression, MS, brain trauma, osteoporosis, and even fertility. A diet rich in Omega-3 fatty acids can also help with Graves’ Disease and Hashimoto’s Disease. Phenomenal sources of Omega-3 can be found with wild caught fish, mackerel, and tuna, though vegan options also exist such as walnuts, chia seeds, and flaxseeds.
Reduce Your Toxins… They’re Probably in Your House Right Now
We live in a world where we have toxins all around us. In America, chemical manufacturers reported producing or importing about 27 trillion pounds of 6,200 chemicals at more than 25,000 pounds per site per year, or about 74 billion pounds per day. Read that again! There is no end in sight, either; global chemical production continues to grow at about 3% per year. According to the CDC, “in 2001–2002, the U.S. Centers for Disease Control and Prevention (CDC) looked for, and found, 148 synthetic chemicals and pollutants in the blood and urine of a representative sample of the U.S. civilian population.” These harmful chemicals can be found in our beauty products, cleaning supplies, and unfiltered drinking water, and can impair thyroid function. Overtime, too many of these toxins can build up in our body and create dysbiosis in the gut microbiome. This is problematic because over 70% of our immune cells are located in our gut. Chemicals shift the immune cell function, shift the microbial composition within us, and change the way our genes are expressed.
Additionally, be careful to avoid heavy metals (especially mercury and lead). These environmental toxins have elements similar to iodine, and our body can get confused and mistake them for iodine, which causes them to collect in our thyroid glands.
Buy local, organic, and natural whenever you can. It is also a good idea to spend time in a sauna to flush toxins out of the system.
Heal Your Gut, Heal Your Life!
With Love,
Katherine
Is your gut causing you issues? Do you need help losing weight, or maintaining weight loss? Book an appointment with me to see if the Ahimsa Signature Plan can help you.
Works Cited
Willett, Walter, MD, DrPH. Optimize your Diet. Institute for Integrative Nutrition. New York, NY. Keynote Address.
Disclaimer: This is for informational and educational purposes only. Thyroid conditions are serious and this article does not substitute professional medical advice with a healthcare professional.