Good Lifestyle

Maybe you have noticed that the ladder is to crawl for apparently no reason and you can not classify why you keep gaining weight. Or maybe you are more tired than normal or need to wear three layers at any time because you are constantly froking. Seems familiar? These are all signs of a sub-active thyroid (hypothyroidism), the butterfly-shaped gland located in your throat that is responsible for your metabolism, important hormones, body temperature and how you use Energy. It also influences the function of vital organs, such as your heart, your brain, your liver and your kidneys.

On the rocking side, a hyperactive thyroid (hyperthyroidism) is marked by increased nervousness, an anxiety, an irregular heartbeat and sudden weight loss. People who have hyperthyroidism are also at risk of developing anemia, which is iron deficiency that leads to a lack of healthy red blood cells.

If you notice negative symptoms such as those listed above, your thyroid may not work as optimally as possible. Although these lifestyles and these dietary changes are not a guaranteed healing, they can help regulate this important gland. If you think you have serious problems with your thyroid, make sure to see a doctor who can administer the appropriate tests and diagnosis. In the meantime, check these 20 helpful tips, as well as our25 best foods for your thyroid and metabolism.

"I often recommend Brazil's nuts because of their high selenium content. Many people with thyroid problems are deficient in this crucial antioxidant and Brazil nuts are a powerful source of selenium, without speaking extremely delicious and high in fibers, calcium, protein and magnesium. Selenium helps convert thyroxine into its active hormone shape, T3. Brazil nuts are rather large, so try to leave about six at a time; they have a sweet flavor and a Pair well with berries. "- Monica Austlander, MS, RD, LD / N, Founder of Essence Nutrition

Ashvini Mashru, Ma, Rd, LDN, recommends adding iodine to increase your thyroid. "It is the most important trace element found in the functioning of the thyroid," she explains. "No iodine, our thyroid does not have the basic building blocks that it must do the hormones needed to support all body tissues. Thyroxine (T4) and triiodothyronin (T3) are the most essential hormones, active and containing iodine containing iodine we have. "

One of the easiest ways to obtain iodine is of iodized salt. But pay attention to the amount of iodine you get throughout your diet; National health institutes recommend only 150 micrograms (mcg) of iodine for male and female adults. Too much iodine, classified as more than 1,100 mcg for adults over the age of 19, could lead to complications similar to iodine deficiency and disorder with your thyroid hormones.

Another great way to get an additional iodine is to cross sea vegetables, more commonly known as alga, the Mashru suggests. Algae such as Kelp, Nori, Kombu, Dulse and Wakame have some of the highest iodine concentrations available. Be careful that sea vegetables eat - you can quickly enter a territory overdose iodine if you eat too much.

"Eggs are an excellent source of iodine and pack a powerful protein boost to start. Eggs are also incredibly versatile and there are so many ways to integrate it into the diet," says Chelsea Elkin MS, Rd, CD. "Have hardwood eggs for a snack, whip a vegetable omelet for breakfast or top toast lawyer with a poached egg so you never get bored. You can get about 16% of your daily iodine of 1 big egg . "

"A single-fat yogurt cup contains 50% of the recommended daily value of iodine. At the top with cranberries and strawberries, both rich in iodine and add a pinch of nuts for healthy greases," explains Elkin. "Many people with thyroid problems are also at increased risk of osteoporosis (bone softening), so incorporating other calcium-rich foods into the diet. Think: low fat milk and low fat cheese."

Yes, aerobic exercise is good for your body, mind, can help you with weight loss, and it's also good for your thyroid. A study published in the newspaperNeuroendocrinological lettersfound that moderate aerobic exercise, defined as 70 percent of the maximum heart rate, high at thyroid thyroxine (T4) thyroid level, free thyroxin (4i), and the hormone stimulating the thyroid (TSH). So, finding a workout you enjoy who gets your heart rate pumping: bike, jogging, rowing or swimming are all good cardio exercises.

"Hyperthyroidism is when your body produces too much thyroid thyroid hormone, which causes bodily functions to speed up and can make someone touching and losing weight loss. Many people who suffer from hyperthyroidism can also become anemic, which means that your body is deficient in iron "explains Elkin," it recommends incorporating spinach into your diet to obtain sufficient quantities of iron.

"Spinach (as well as most dark, vegetables-leaves) is rich in iron. A portion of spinach leaves also contains about 0.8 milligrams of iron, about 10 percent of the recommended daily dose for men or 4 percent for women, "she adds. "The iron is better absorbed with vitamin C, so think twice an omelet with spinach loaded with a glass of orange juice to maximize absorption. If enjoying a spinach salad for lunch, garnish with strawberries for added vitamin c, "explains.

"Beans are loaded with iron. Indeed, chickpeas contain about 5 mg iron per cup, "explains Elkin. . "Chickpeas are incredibly versatile and are also rich in protein they can be added to a salad, used to make Houmous, simply grilled, added to pasta - the possibilities are endless, I recommend chickpeas twin with broccoli for an iron Tasty and vitamin C! Combo to maximize absorption.

With iron, zinc get enough is essential for thyroid function. "Low levels of zinc can cause T4, T3, and hormone stimulating the thyroid (TSH) also become weak," says Mashru. Oysters are one of the best sources of zinc, packing 5.3 mg by means of oyster.

In addition to zinc and iron, copper is another important metal needed for a thyroid working properly, Mashru explains. Alaska royal crab is an excellent source of copper, providing 50% of your recommended daily intake in just 3 ounces. It also packs 6.5 mg of zinc (44 percent of your recommended daily intake) in the same portion of 3 ounces.

The sugar is inflammatory, which can disrupt your thyroid hormones. It also increases the production of cortisol, the stress hormone, which can lead to grease storage and weight gain. Not only does the reduction of sugar help to lose weight, it will help you regulate your thyroid, too. Need help to give up soft stuff? Consult our30 ways to stop eating so much sugar.

Although cruciferous vegetables such as curly cabbage, broccoli, cauliflower and are superaliments rich in vitamins and minerals, eating Crus could be bad for your thyroid. They contain goitrogens, which disturb the thyroid function and interfere with the absorption of iodine. But you do not have to cut them completely (in fact, you should not - they are healthy for you!). Since eating Crus offers the cheapest possible, make sure the steam or blow up your cruciferous vegetables beforegurgizing.

Nuts are rich in omega-3 fatty acids, which can help reduce inflammation in the body, says Jessica Patel, RDN, LDN. It is enough to pay attention to the size of the portions; 1/4 cup of nuts has 18 grams of fat and 180 calories.

Patel recommends incorporating Chia and hemp seeds into your diet for their anti-inflammatory properties. These fibrous seeds are also full to crack omega-3 healthy fatty acids.

Tap water can contain levels of chlorine or fluoride (or both), which can disrupt iodine how much your thyroid ends until you get. Since iodine is essential for the production of thyroid hormones, this could end up interfering with your function of the thyroid. OPT for a carbon-block filter, which will reduce chlorine and fluorine levels.

"I recommend consuming probiotics regularly in foods or supplements. Since 70% of the immune system is in the digestive tube, probiotics (bacteria living in the intestine) can strengthen the immune system of "Patel explains. "You can find probiotics in fermented foods like sauerkraut, Kombucha, Kéfir and Kimchi. If opting for supplement, to find a high quality probiotic supplement with a high UFC (Colony unit) account of 25-50 billion CFU. »

The yellow tuna is rich in selenium, which is important for the thyroid function. "Selenium-based proteins help regulate hormonal synthesis, to convert T4 to T3 more accessible," explains Mashru. "These proteins and enzymes help regulate metabolism and maintain the right amount of thyroid hormones in tissues and blood, as well as organs such as liver, kidneys and even the brain."

Just a portion of 3 ounces of yellow tuna contains 110% of the daily value of selenium. The other names of yellow tuna are Thunnus Albacores, AHI or Tuna Allison.

A portion of a cup of sardines packs a serious punch of thyroid-boosting. A cup contains 4.4 mg iron, nearly 25% of your daily total. These tiny fish are also a food rich in selenium, conditioning 87% of your recommended daily amount at 48 mcg a portion. In addition, sardines are a good source of omega-3, especially when they are packed in olive oil. Although they are an acquired taste, sardines are also one of our30 cheap foods that discover your abs, So it's worth picking up a can and become creative.

The beef nourished with grass is almost the ideal food for your thyroid. It is an excellent source of selenium, iron and zinc of thyroid-boosting. It also has good amounts of essential amino acid tyrosine, which can help strengthen the production of thyroid hormones; Triodothyronine (T3) and thyroxine (T4) are based on tyrosine.

We know, it is difficult to abandon your beloved coffee coffee and your beloved Celline. But while coffee has its own set of health benefits, it can disrupt your thyroid, especially stress hormone cortisol. If you choose something caffeinated, balance it by eating animal products (meat, eggs, cheese) to get enough protein and tyrosine.