Foods to Avoid for hypothyroidism
Nafeesa Banu (Hypothyroidism) (Weight Loss) Patient
Key Patient Metrics:
- Age: 39 years
- Height: 5.2 cm (likely meant to be 5 feet 2 inches or 157.48 cm)
- Weight: 84 kg
Calculations:
- BMI (Body Mass Index):Interpretation: Obesity (Class I) according to WHO classification.
- BMR (Basal Metabolic Rate): Using the Mifflin-St Jeor EquationBMR=10×84+6.25×157.48−5×39+5≈1535.6 kcal/dayBMR = 10 \times 84 + 6.25 \times 157.48 – 5 \times 39 + 5 \approx 1535.6 \, \text{kcal/day}
- TDEE (Total Daily Energy Expenditure): Depends on activity level. For a sedentary lifestyle:TDEE=BMR×1.2=1535.6×1.2≈1842.7 kcal/dayTDEE = BMR \times 1.2 = 1535.6 \times 1.2 \approx 1842.7 \, \text{kcal/day}
Key Findings:
1. Complete Blood Count (CBC):
– WBC: 7600 cells/cumm (normal)
– Hemoglobin: 12.2 gms/dl (slightly low for a female)
– Hematocrit (PCV): 36.3% (slightly low for a female)
– RBC Count: 4.35 million/cu mm (normal)
– MCV: 83.5 fl (normal)
– MCH: 28.0 pg/cells (normal)
– MCHC: 33.5% (normal)
– Platelet Count: 3.08 Lakhs/cu mm (normal)
– ESR: 14 mm/hr (normal)
2. Lipid Profile:
– Total Cholesterol: 203 mg/dl (borderline high)
– HDL-C: 45 mg/dl (desirable)
– LDL-C: 139 mg/dl (borderline risk)
– Triglycerides: 96 mg/dl (desirable)
– VLDL-C: 19 mg/dl (normal)
– C/HDL Ratio: 4.5 (borderline)
3. Thyroid Function Test:
– Total T3: 143.0 ng/dl (normal)
– Total T4: 7.96 µg/dl (normal)
– TSH: 5.55 mIU/ml (slightly elevated, indicating early or compensated hypothyroidism)
Immediate Concerns:
1. Borderline High Cholesterol: Needs dietary and lifestyle modifications.
2. Early Hypothyroidism: Needs monitoring and possibly thyroid hormone replacement.
3. Slight Anemia: Needs dietary modifications and possibly iron supplementation.
Start Your Day with Malasana Pose:
Sit in Malasana (yoga squat) upon waking. This pose aids digestion and promotes flexibility in the hips and lower back.
Hydrate with Copper or Alkaline Water:
Sip water slowly while in Malasana. This helps to flush out toxins and kickstart your digestive system.
Curry Leaf Ritual:
Eat 5 curry leaves, one by one. Chew each leaf thoroughly, taking 1 minute per leaf. This should take about 5 minutes in total. Curry leaves are excellent for digestion, detoxification, and provide essential nutrients.
Ginger Chewing:
Chew and eat a 1-inch piece of fresh ginger. Ginger has anti-inflammatory properties and aids in digestion.
Garlic Chewing:
Chewing one clove of raw garlic daily can be a good start for her cholesterol management.
Brush Your Teeth:
After completing the above steps, proceed to brush your teeth as part of your regular morning hygiene routine.
Summary:
Malasana Pose: Sit and sip warm water.
Curry Leaves: Eat 5 leaves, 1 leaf per minute.
Ginger: Chew and eat a 1-inch piece.
Garlic: Chew and eat 1 clove
Brush Teeth: Finish with dental hygiene.
Diet Plan
Start from 6 sep
Day 1 to Day 3
Friday, Saturday, Sunday
6th, 7th, 8th
Breakfast 9: am
Any 1 Fruit (mention above)840 gram / 2 large bowl (Optional if not getting fulfill you can take any choice of your breakfast)
Mid – Morning 11:am
Over night Soak 8 Raisins
soak fig 1
Soak Dates 1
1- Amla
2 Brazil nuts soak
Lunch 1:pm
Salad without salt -440 gram / 1 Large bowl (Your Choice Rice or Chapati with Sabzi and Curry)
Dinner 8:30:pm
Salad without salt -440 gram / 1 Large bowl (Your Choice Rice or Chapati with Sabzi and Curry)
Day 4 Monday 9th sep
Pre-Breakfast 8:am
Juice – 250ml / 1 glass
Breakfast 9: am
Any 1 Fruit (mention above)800 gram / 2 large bowl
Lunch 1:pm
Salad without salt -400 gram / 1 Large bowl
Dinner 8:30:pm
Salad without salt -400 gram / 1 Large bowl
Evening
Herbal Tea
Mid-morning / Evening Juices / Pre – Breakfast Juices
Vibrant Antioxidant Bliss Juice
/ Vitality Boost Wheatgrass Juice
/ Vitalizing Beet-Carrot-Ginger Elixir
/ Apple-Beetroot Carrot Cleanse
Salad
Nutty Cauliflower Crunch Salad
The guidelines you’ve outlined cover various aspects of a healthy lifestyle. Let’s break them down: 8 hours of sleep daily between 10 PM to 4 AM: This recommendation aligns with the general consensus on the importance of sleep for overall health. Getting sufficient sleep during the night is crucial for physical and mental well-being. The suggested time frame of 10 PM to 4 AM coincides with the typical sleep cycle and circadian rhythm for many individuals. 1 hour before sleeping off from screens: This is a good practice as exposure to screens, such as those of smartphones, tablets, and computers, can interfere with the body’s natural sleep-wake cycle due to the blue light emitted. Giving yourself an hour without screens before bedtime can help signal to your body that it’s time to wind down and prepare for sleep. Don’t drink water soon after eating: Some health experts suggest avoiding drinking water immediately after eating as it can dilute digestive juices and enzymes, potentially affecting digestion. However, this guideline may vary from person to person based on individual digestion patterns. Drink water 40 minutes before a meal: Drinking water before meals can help with digestion and may also aid in controlling appetite, as it can make you feel fuller and prevent overeating during meals. Drink water 40 minutes after meals: Waiting a bit before drinking water after meals may help with digestion. Some people believe that drinking water immediately after a meal can dilute stomach acids and enzymes, slowing down the digestion process. Allowing some time before drinking water after meals gives your body a chance to begin the digestion process. It’s important to note that while these guidelines can be beneficial for many people, individual needs and preferences may vary. It’s always a good idea to listen to your body and adjust your habits accordingly. Always Soak Nuts Soak all nuts for at least six hours before using, including almonds, cashews, walnuts, and other nuts. Eat Regional and Seasonal Avoid imported fruits and vegetables, and prioritize seasonal and locally-grown produce. Eat Raw or Lightly Cooked Eat nothing that is cooked to death or cooked at a very high temperature for a long time. Juicer A cold-press juicer will ensure that your morning glass of fresh juice is full of nutrients. If a juicer is not available, the second best option is to use blender, and then sieve the juice through a muslin cloth. Clay or Cast iron tawa Another must have for a clay tawa ensures the temperature of the food stays optimal, retaining its nutritional value. If you find a clay tawa cumbersome to use. a cast iron tawa is the next best option. Use it to make cheelas, dosas, and rotis. Nut Milk Bag Strain out the fibre while making nut milks with this simple fabric bag. Otherwise, a thin cotton muslin cloth can do the job just as well. If you feel hungry between meals, snack on easy-to-digest foods Such as fresh coconut slices, juices, fresh fruits, or dates. These additional guidelines focus on mindful eating, cooking methods, and positive thinking, which can contribute to overall well-being: Chew each bite 32 times: Chewing food thoroughly aids in digestion by breaking down food into smaller particles, making it easier for the body to absorb nutrients. While the specific number of chews may vary, the idea is to chew food slowly and thoroughly to fully appreciate the taste and texture and to aid in proper digestion. Use a clay pot and stainless steel to cook any food: Choosing cookware made from materials like clay and stainless steel can be beneficial as they are generally considered safe and non-toxic compared to some other materials like Teflon-coated pans, which may release harmful chemicals when heated. Once it cooks, don’t overheat again for warm: Overheating food can lead to nutrient loss and may also affect the taste and texture. Reheating food multiple times can also increase the risk of bacterial growth. It’s best to cook only the amount of food you plan to eat and avoid reheating it repeatedly. After cooking, eat within 3 hours: Eating freshly prepared food within a few hours of cooking ensures optimal taste and nutritional value. Allowing food to sit for too long before consumption may increase the risk of bacterial contamination and nutrient degradation. Don’t refrigerate; use reheat again in the same dish: While refrigeration can help preserve food, some people prefer to avoid using a refrigerator and instead choose to reheat food using the same dish. It’s important to ensure proper food handling practices to minimize the risk of foodborne illness. Eat mindfully; don’t eat in a hurry; enjoy the meal; don’t stress: Mindful eating involves paying attention to the sensory experience of eating, including the taste, texture, and aroma of food, as well as how it makes you feel physically and emotionally. Eating slowly, without distractions, can help prevent overeating and promote better digestion. Enjoying meals in a relaxed environment and avoiding stress while eating can also contribute to overall well-being. While cooking, think positively: Positive thinking can have a beneficial effect on overall health and well-being. Maintaining a positive attitude while cooking can enhance the enjoyment of the cooking process and the satisfaction derived from sharing meals with others. Incorporating these guidelines into your daily routine can contribute to a healthier and more enjoyable eating experience. As always, it’s essential to listen to your body and adjust your habits based on your individual needs and preferences. These guidelines outline a comprehensive approach to physical activity, mindfulness, and relaxation, which can promote overall well-being: Daily walking for 20 mins in nature on grass: Walking in nature, particularly on grass, can provide additional benefits such as grounding and connecting with the natural environment. Research suggests that spending time in nature can reduce stress, improve mood, and enhance overall mental well-being. Daily mindful meditation: Mindful meditation involves focusing your attention on the present moment without judgment. Regular practice can help reduce stress, increase self-awareness, and promote emotional balance. Daily breathing exercises: Incorporating breathing exercises into your daily routine can help reduce stress, increase relaxation, and improve overall respiratory function. Techniques such as deep breathing, diaphragmatic breathing, or pranayama can be beneficial. Daily yoga: Yoga combines physical postures, breathing exercises, and meditation to promote flexibility, strength, and relaxation. Regular practice can improve overall physical fitness, reduce stress, and enhance mental clarity. Daily stretching exercises: Stretching can help improve flexibility, range of motion, and posture. It can also reduce muscle tension and the risk of injury. Incorporating stretching into your daily routine can promote overall physical well-being. After each meal, 10 mins of stretching or walking: Engaging in light physical activity after meals can aid in digestion and help regulate blood sugar levels. It can also promote relaxation and reduce the risk of postprandial discomfort. After every 1 or 2 hours, stretching warm-up exercise or walk compulsory: Taking regular breaks to stretch or engage in light physical activity throughout the day can help prevent muscle stiffness, improve circulation, and reduce the risk of sedentary-related health issues. It can also help maintain energy levels and mental alertness. Incorporating these activities into your daily routine can contribute to overall physical and mental well-being. It’s important to listen to your body and adjust your activities based on your individual needs and preferences.Important Tips Must Follow
Another Tips
Certainly! Here are some tips for avoiding plastic in toothpaste and cosmetic products:
Do’s:
- Increase Fiber Intake: Include whole grains, legumes, vegetables, and fruits to help with digestion and reduce cholesterol.
- Eat Iodine-Rich Foods: Support thyroid function with seaweed, iodized salt, and seafood (in moderation).
- Focus on Healthy Fats: Include omega-3 sources like flaxseeds, chia seeds, and walnuts to balance cholesterol levels.
- Adequate Protein: Lean protein like lentils, chickpeas, and nuts can aid in muscle maintenance during weight loss.
- Exercise: Include daily activities such as walking or light exercises to increase calorie burn and improve metabolism.
- Iron-Rich Foods: Consume leafy greens, legumes, and iron-fortified foods to improve hemoglobin levels.
- Hydration: Drink plenty of water to aid metabolism and digestion.
Don’ts:
- Limit Refined Carbs and Sugary Foods: Avoid white bread, pastries, and sugary drinks to reduce the risk of weight gain and manage cholesterol.
- Avoid Processed and Fried Foods: These increase unhealthy fats, which can worsen cholesterol levels and thyroid function.
- Limit Goitrogenic Foods: Reduce raw consumption of broccoli, cabbage, and soy, as they can interfere with thyroid function.
- Avoid Trans Fats: Eliminate processed foods like margarine, packaged snacks, and baked goods that can elevate LDL cholesterol.
- Caffeine in Excess: Reduce caffeine intake, as it can interfere with thyroid hormone production and absorption.
Foods to Avoid:
- Sugary Drinks and Processed Snacks: Can spike insulin levels and lead to weight gain.
- Fried Foods: Contain trans fats that raise bad cholesterol (LDL).
- Refined Grains: White bread, pasta, and pastries can contribute to weight gain and poor cholesterol levels.
- Excessive Cruciferous Vegetables: Especially raw (e.g., cabbage, kale) in hypothyroidism.
Super foods for Thyroid
Foods you must include if you have thyroid for better hormonal health.
Fresh Fruits and Vegetables
Apple
Pear
Berries
Sweet potato
Orange
Peppers
Nuts and seeds
Pumpkin seeds
Sunflower seeds
chia seeds
flax seeds
Brazil Nuts
For hypothyroidism, certain foods can interfere with thyroid function or hormone absorption, so it’s important to avoid or limit them: These foods can interfere with thyroid hormone production, especially when eaten raw. Cooking reduces their goitrogenic effect. People with hypothyroidism, especially those with Hashimoto’s thyroiditis, may benefit from a gluten-free diet. Gluten can trigger inflammation and interfere with thyroid function. Soy contains compounds that can block the absorption of thyroid medication and interfere with thyroid hormone production. High in refined sugar and unhealthy fats, processed foods can lead to weight gain and worsen cholesterol levels. Excessive sugar can contribute to weight gain, which is already a concern with hypothyroidism. Saturated fats can interfere with the body’s ability to absorb thyroid hormone and also contribute to high cholesterol. Excessive caffeine can interfere with thyroid hormone absorption and may aggravate symptoms like restlessness. Alcohol can disrupt thyroid hormone production and absorption, making hypothyroid symptoms worse. While fiber is important, excessive amounts can interfere with the absorption of thyroid medication. By managing these foods and focusing on a balanced diet rich in iodine, selenium, and healthy fats, hypothyroidism symptoms can be better controlled.
1. Goitrogenic Foods:
2. Gluten:
3. Soy Products:
4. Processed Foods:
5. Sugary Foods:
6. Fatty Foods:
7. Caffeine:
8. Alcohol:
9. Excess Fiber:
September 5, 2024
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