MY Thyroid Health Cheat Sheet...

Thyroid Hormones: These are the ones you usually see on your bloodwork. 

• Thyroxine (T4): Main hormone produced by the thyroid, converted to T3 in your tissues.
• Triiodothyronine (T3): Active form of thyroid hormone and it regulates your metabolism.

Functions of Thyroid Hormones:

• Metabolism Regulation: Controls how the body uses energy.
• Growth and Development: Essential for brain development and growth in children.
• Temperature Control: Regulates body heat production. Can you say...Hot Flashes!
• Heart Rate: Influences heart function.
• Protein Synthesis: Aids in tissue growth and repair.
• Lipid and Carbohydrate Metabolism: Maintains energy balance.
• Nervous System Function: Enhances reflexes and cognitive function.
• It is VERY important to your body! 

Thyroid Disorders:

1. Hypothyroidism: Low thyroid hormone production.
   • Symptoms: Fatigue, weight gain, cold intolerance, depression, slow heart rate.
   • Treatment: Most use Levothyroxine meds, lifestyle changes, regular monitoring.
2. Hyperthyroidism: Excess thyroid hormone production.
   • Symptoms: Weight loss, heat intolerance, anxiety, rapid heart rate, tremors.
   • Treatment: Antithyroid medications, radioactive iodine, surgery, beta-blockers.

Autoimmune Thyroid Conditions:

1. Hashimoto's Thyroiditis: Immune system attacks the thyroid, causing hypothyroidism.
   • Risk Factors: Genetics, female gender, age, other autoimmune diseases.
   • Management: Levothyroxine meds, anti-inflammatory diet, stress management.
2. Graves' Disease: Immune system stimulates excess thyroid hormone production.
   • Risk Factors: Genetics, female gender, age, other autoimmune diseases.
   • Management: Anti-thyroid drugs, radioactive iodine, surgery, eye care.

Natural Supplements: 

• Iodine: Seaweed, iodized salt, fish (caution: both deficiency and excess can cause issues).
• Selenium: Brazil nuts, sunflower seeds, mushrooms, fish.
• Zinc: Meat, shellfish, legumes, seeds.
• Vitamin D: Sunlight exposure, fatty fish, fortified foods.
• Magnesium: Leafy greens, nuts, seeds, whole grains.
• Ashwagandha: Adaptogenic herb, 300-600 mg/day.
• Bladderwrack: Seaweed rich in iodine (use cautiously).
• Guggul: Ayurvedic herb, 25-75 mg/day.
• B Vitamins: Meat, eggs, dairy.

Dietary Tips:

• Anti-inflammatory Diet: Fruits, vegetables, whole grains, healthy fats.
• Avoid Goitrogens: Limit raw cruciferous vegetables (broccoli, cabbage); cooking reduces their impact.
• Balanced Diet: Include foods rich in iodine, selenium, zinc, magnesium, and vitamins D and B.

Lifestyle Tips:

• Stress Management: Yoga, meditation, tapping, somatic exercises, & deep breathing exercises.
• Regular Exercise: Strength training and aerobic. 
• Adequate Sleep: 7-9 hours of quality sleep per night.
• Avoid Environmental Toxins: Minimize exposure to chemicals like BPA, pesticides, heavy metals.

Here is a 7-Day Meal Plan to give you idea on how you can improve it with food...

Day 1:

• Breakfast: Smoothie (spinach, banana, almond milk, chia seeds), Brazil nuts
• Lunch: Grilled salmon salad, whole grain sprouted bread
• Snack: Greek yogurt with blueberries
• Dinner: Baked cod, quinoa, steamed asparagus, mixed berries

Day 2:

• Breakfast: Overnight oats with strawberries, boiled egg
• Lunch: Turkey and avocado sprouted wrap, carrot sticks
• Snack: Apple slices with almond butter
• Dinner: Chicken stir-fry with asparagus, bell peppers, snap peas, brown rice, orange slices

Day 3:

• Breakfast: Scrambled eggs with spinach, tomatoes, whole grain sprouted toast
• Lunch: Tuna salad, mixed greens, olives, balsamic vinaigrette, walnuts
• Snack: Cottage cheese, cinnamon, pineapple
• Dinner: Grilled shrimp, wild rice, green beans, dark chocolate square

Day 4:

• Breakfast: Smoothie bowl with mixed berries, flaxseeds or chai seeds, hemp seeds, sliced almonds
• Lunch: Lentil soup, side salad
• Snack: Celery sticks with hummus
• Dinner: Baked chicken thighs, sweet potato wedges, steamed broccoli, pear slices

Day 5:

• Breakfast: Greek yogurt parfait, seeds, bananas, Brazil nuts
• Lunch: Quinoa and black bean salad, mixed berries
• Snack: Pumpkin seeds
• Dinner: Baked salmon, quinoa, sautéed spinach, dark chocolate square

Day 6:

• Breakfast: Avocado toast, poached egg, orange
• Lunch: Chicken and vegetable stir-fry, brown rice
• Snack: Greek yogurt, protein powder with chia seeds & hemp seeds
• Dinner: Grilled turkey burgers, sweet potato fries, steamed green beans, apple slices

Day 7:

• Breakfast: Smoothie (kale, pineapple, almond milk, flaxseeds), whole grain sprouted toast with almond butter
• Lunch: Baked cod, quinoa, mixed vegetables
• Snack: Cottage cheese with fresh berries
• Dinner: Baked chicken breast, roasted Brussels sprouts, wild rice, dark chocolate square