Hypothyroidism & Hashimoto’s Thyroiditis

What is the Thyroid and what function does it perform?

The thyroid is a small butterfly shaped hormonal gland in the throat that releases a steady amount of thyroid hormones into the blood stream. This gland is vital as it plays a major role in many bodily functions such as the metabolism, energy levels, body temperature, heart rate, blood pressure, growth and development.

Thyroid and what function does it perform

What is Hypothyroidism?

Hypothyroidism is when you are diagnosed with an under active thyroid. It means that the thyroid gland produces less hormones than what the body requires. This can result in certain biological processes in the body to slow down which could lead to weight gain, fatigue, dry skin and memory problems like brain fog.

What is Hashimoto’s disease?

Hashimoto’s thyroiditis (HT) is the most common autoimmune disease and the leading cause of hypothyroidism, in which damage to the thyroid gland occurs due to the infiltration of lymphocytes. It is characterized by increased levels of antibodies against thyroid peroxidase and thyroglobulin. Basically the immune system mistakenly attacks the thyroid gland. It is not known exactly why the immune system identifies the thyroid gland as a threat.

Hashimoto’s disease

What are the symptoms of Hashimoto’s Thyroiditis?

Many people with Hashimoto’s disease have no symptoms at first. As the disease progresses, you may have one or more of the symptoms of hypothyroidism. Some common symptoms of hypothyroidism include:

  • fatigue
  • weight gain
  • trouble tolerating cold
  • joint and muscle pain
  • constipation
  • dry skin or dry, thinning hair
  • heavy or irregular menstrual periods or fertility problems
  • slowed heart rate

symptoms of Hashimoto’s Thyroiditis

How do we treat Hypothyroidism?

Treatment for hypothyroidism usually involves taking a synthetic version, in the form of a daily tablet. Medication should be taken on an empty stomach as some foods can affect how well your body absorbs the medication. These foods include grapefruit, espresso coffee, soy and multivitamins that contain iron or calcium.

Therefore, wait at least 30 min – 60 min before having your first cup of coffee, tea, breakfast bowl or other mediations or supplements. Make sure to read the leaflet of your medication and to consult with your general practitioner to find out more on the specific requirements of using your thyroid medication.

Along with medication, one can help manage Hashimoto’s with dietary and lifestyle interventions. We all eat out of habit, meaning most of us eat without even thinking about it. Our eating habits, lifestyles and environment have a significant effect on our bodies and even more so when we have Hashimoto’s.

What dietary changes can we make to help manage Hashimoto’s?

  1. Focus on a healthy gut macrobiota – The intestines contain the largest amount of tissue and cells of the immune system that are in close contact with the intestinal microbiota.

Our microbiome is generally fairly stable, although it adapts constantly to eating habits and changes during illness. In people diagnosed with Hashimoto, microbiota dysbiosis is observed, which stimulates autoimmune processes. Microbiota dysbiosis means there is an imbalance in the bacteria volume and diversity. There can be more bacterial overgrowth and non benefiting bacteria available in the gut.

Improvement of intestinal microbiota is necessary to reduce the intensity of inflammatory processes in the body stimulating autoimmune processes.

To help improve the bacterial balance in your gut:

  • Have the right amounts of vegetables and fruit per day – try to have at least 30 portions of fruit and vegetable per week.
  • Limit your intake of saturated fats (palm oil, coconut oil, visible fat on meat, the skin of the chicken meat, lard, coffee creamers, full cream dairy products) and focus rather on having more polyunsaturated fats. (Sunflower, corn, soybean, and flaxseed oils, walnuts, flax seeds, fish and canola oil)
  • Limit highly processed foods and opt for whole grains that contain more fibre. Limit foods including sweets, chilled beverages and other sources of sucrose or simple sugars.
  • Include more whole grains – Your fibre intake should be close to 25g of fibre per day or more. Soluble fibre supports intestinal microbiota and can improve defecation and bowel function, which is a common problem in hypothyroidism. Therefore, have beans and legumes at least 3 times per week and 5 fruits and vegetables at least every day. Plant-based food, such as cocoa, fruit and vegetables, as well as whole-grain cereal products, are good sources of fibre.
  • Focus on having more omega-3 rich foods or opt for a supplement. Food rich in omega-3 include olive oil, avocado oil, avocado, rapeseed oil, walnut oil or walnuts, oily fish and seafood

bacterial balance in your gutimprove the bacterial balance in your gut

2. Play the elimination game – make sure to discuss this with your health care provider.

Eliminate lactose – Lactose intolerance is diagnosed in 75.9 % of the patients with Hashimoto’s. Lactose is a milk sugar the body needs to break down using lactase enzymes. If you have a lactose intolerance it means you are not producing enough lactase enzymes to break down the milk sugars (lactose) and this leads ot other clinical signs and symptoms and contributes to gut dysbiosis. Lactose may also reduce the bioavailability of your thyroid medications and enforces the use of higher doses.

Eliminate lactose

Eliminate gluten – The reasons for this are seen in the occurring cross-reactions between gliadin and thyroid antigens. specific food products, by activating the immune system, can lead to exacerbation of the disease or its initiation because in people with positive antibodies to food antigens more than twice as often the positive antibody result against the tissues of their own body is observed. The use of a gluten-free diet should be supported by a dietician in order to avoid potential nutritional deficiencies found in the areas of iron, calcium, zinc, manganese, selenium, vitamin D, B12 and folate, magnesium.

Eliminate gluten

3. Include specific micronutrients from food:

  1. Vitamin D: fatty fish, fish oil, sun-dried mushrooms, chicken eggs
  2. B group vitamins: meat, fish, chicken eggs, wholegrain, cereal products
  3. Vitamin A: kale, carrot, pumpkin, liver, spinach, egg yolk, butter, dried apricot
  4. Vitamin C: green leafy vegetables, cabbage, broccoli, black currant, kiwi, strawberry, orange, mango, lemon, melon, kale, spinach, tomatoes, peppers (especially red peppers); vegetables and fruit are basically the main sources
  5. Vitamin E: avocado, fish oil, whole-grain cereal products, vegetable oils
  6. Magnesium: cocoa and bitter chocolate, pumpkin seeds, avocado, nuts, whole grain cereal products, some fatty fish (salmon) and green vegetables, yogurt, kefir
  7. Zinc: cocoa and bitter chocolate, meat, kefir, yogurt, pumpkin seeds, nuts, spinach, mushrooms, whole-grain cereals
  8. Iron: meat, animal offal, cocoa and bitter chocolate, spinach, sardines, seafood, pumpkin seeds
  9. Iodine: iodized salt, fish (cod, tuna) and seafood as well as seaweed, iodized milk and dairy products, if elimination is not required, chicken eggs, plum, especially dried plums, maize
  10. Selenium: Brazilian walnut, fish (sardines, halibut, salmon, tuna), meat, spinach, liver.

micronutrients from foodInclude specific micronutrients from food

4. Follow the basics:

  1. Eat regular meals of 4-5 times per day
  2. Include a good sources of protein – lean meat, chiken, fish, eggs, beans, nuts and legumes.
  3. Implement a calorie restriction for the day, but adjust it to your individual needs.
  4. Implement a good sleep routine.
  5. Avoid environmental toxins (blue light, smoking, pollution, chemicals)
  6. Drink water that has been filtrated and purified.
  7. Practice good stress management.

healthy lifestyle

What is the take-home message on Hypothyroidism?

If you are diagnosed with hashimoto’s, it doesn’t mean you can’t live a healthy life and not have a healthy body. Changes do not happen rapidly, but if you are focused and determined daily to start eating and living well to help manage your thyroid function, half the battle has been won.

Include real, fresh whole foods and be mindful of your food type and portion intake as this can help you feel better and manage your thyroid function in the long run.

For more information and contact details for Tanya Alberts,
please contact
info@thegoddessfactor.co.za or phone or WhatsApp us @ 063 292 8968