Originally published in Thyroid UK Harmony Magazine in November 2024
Our lifestyles have a huge impact on our health. But it’s hard to know which parts we need to change, particularly for thyroid health. I don’t advocate drastic detoxes, cleanses or fasts because they are hard work, often completely unnecessary and can even make things worse in some cases. And, we need to live our lives!
However there are some simple swaps that I use a lot with clients because they can really make a big difference to thyroid health and to thyroid symptoms.
- Swap your carb breakfast for a protein one
In the UK, our breakfasts often consist of a high level of carbohydrates; cereal, muesli, toast, porridge. But if we eat a big chunk of carbs, it’s likely to send our blood sugar rocketing to the sky. What follows is a blood sugar slump. This means low energy and potential cravings for more carbs. Including protein in our breakfasts means a gradual blood sugar rise followed by a gradual blood sugar fall. This helps energy enormously amongst other things. So consider eggs, nitrite-free bacon, nuts and seeds with your muesli or porridge, protein shakes or smoothies and greek yoghurt.
2. Swap low fat foods for full fat ones
Watch out for the ‘low fat foods’. They can contain more sugar or sugar alternatives. Also they can be far less nutritious. Healthy fat is so important the functioning of the body – for every cell, for the brain, for hormone and neurotransmitter production. And in spite of what was previously thought, recent studies show that high fat dairy does not cause obesity or contribute to diabetes or cardiovascular disease and it may even help prevent them.
3. Swap refined sugar for natural sugars
Refined sugar is of no nutritional value. Yes, it provides energy but there are far better places to get our energy. One of them is natural sugars. If you’re eating complex carbohydrates you don’t actually need natural sugars but they do taste nice! Plus natural sugars often appear in foods alongside beneficial nutrients.
Foods that contain natural sugars:
- Fresh fruit
- Dried fruit
- Maple syrup
- Date syrup
- Rice syrup
- Honey
But don’t be fooled into thinking you can have free rein on the natural sugars. They are still sugars and will have a very similar effect on the body. But I do find that they are often more satiating (you’re less likely to keep going back for more and more), and the first 2 in my list above also contain valuable fibre. Remember that dried fruit is slightly sweeter than fresh and it’s easier to eat more of it as it is usually smaller as the water content has been removed and it is less filling.
4. Swap your harsh cleaning products for natural ones
There are chemicals like Bisphenol A and phthalates which are known ‘endocrine disruptors’ (they can mess with our hormones) in many household cleaning products. Switch to natural cleaning ingredients that you can make your own products from like bicarbonate of soda, white vinegar, lemon juice and castile soap. Or investigate the natural products on the market like Purdy and Figg, Miniml or Kit and Kin.
5. Swap your HIIT class for a long walk
The rise of the HIIT class is generally positive. It can be a very effective way of training and improving fitness. But for some people who are hypothyroid, it can be too much. If you struggle with energy you may need to reassess your exercise regime. At least for now. I would always recommend some sort of exercise but starting more gently (eg. walking, swimming, yoga, pilates) means your body is less likely to get into flight or flight mode, which can exacerbate hypothyroidism and your symptoms.
These suggestions should be straightforward and easy but if it seems like a lot or slightly overwhelming, you could just pick one and see how that goes. I always find that small steps that you keep up with are a far better option than big steps that end up falling by the wayside.
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Alice Godfrey Nutrition 