The thyroid is a butterfly-shaped gland located in the neck, just below the Adam’s apple. The thyroid makes hormones that impact how fast your body does many different things. Thyroid hormones help the body regulate:
- Temperature
- Energy levels
- Metabolism
- Digestion
- Blood sugar
- Weight
- And more!
Hypothyroidism is when the thyroid gland does not make enough thyroid hormones. If you have hypothyroidism, you are more likely to have:
- Slower metabolism
- Higher cholesterol levels
- Weight gain
- Fatigue
Hypothyroidism is confirmed by lab testing. If confirmed, treatment with thyroid hormone replacement is key.
Eating well can be a challenge for people with hypothyroidism. You may notice that even slight increases in calories or carbs impact your weight or blood sugar. The foods you eat can also cause other symptoms like fatigue and low body temperature. Balancing carbs and calories are also important for helping you feel your best.
The Balanced Plate is a great place to start to help you find the combinations that work for you. Using the plate as a guide, track what you eat in the app. The food feature includes a space for you to take note of your hunger, energy, mood, stress level, and sleep. This will help bring awareness to how the foods you eat make you feel. You will learn as you go and adjust accordingly.
Here are a few things to keep in mind to eat well with hypothyroidism.
Find Your Carb Sweet Spot. Too many carbs can raise your blood sugar. But too few can leave you feeling weak or tired. For some with hypothyroidism, starchy carbs like bread, rice, cereal, and pasta can be harder to process. Carbs from fruits and veggies like berries, sweet potatoes, and squash may be easier to tolerate. Plus, they’re rich in fiber and other nutrients that can help you reach your health goals.
ID Your Stressors. Extreme stress directly lowers your ability to produce thyroid hormones. Stress can come from many sources: work, family, poor sleep, social media, and more. Take notice of what’s causing stress in your life. Surround yourself with support and find outlets as much as possible.
Get Moving. Even short and small bouts of movement do a lot to support your thyroid. Movement helps your body use food for energy. Planned activities like taking a walk or riding a bike are great. But you can also get a lot out of weaving movement into your day. Standing instead of sitting, taking the stairs instead of the escalator, and walking around the house instead of laying on the couch for a phone call can add up over the course of the day.
Have Fun. Whether it’s eating foods you love, moving in a way that feels good for your body, or getting the support you need, finding joy in the process will help you be consistent.