Thyroid Disease and Diet: Managing Thyroid Health With the Right Nutrients

As a health practitioner, you likely often hear from clients that they’re having a tough time losing weight due to what they think is an issue with their thyroid. That’s certainly a possibility since the thyroid plays a profound role in regulating our metabolism by secreting important hormones that control it and thereby nearly every cell and organ in our body. And since 12 of every 100 U.S. adults develop a thyroid condition during their lifetime—with 60% of them undiagnosed—it’s worth versing yourself on this small but mighty gland that sits at the base of the neck, and on the important nutrients that help support it. Let’s take a look at some of the most common thyroid diseases, ways to identify them in clients you are coaching, and then dive into the nutrients and foods that can support the thyroid. A Look at Thyroid Diseases Thyroid diseases are common and can affect anyone, but women are 5 to 8 times more likely to have thyroid disease than men. They may be the reason why some of your client’s experience trouble losing weight or have low energy levels. Let’s take a look at some of the most common thyroid diseases. Hyperthyroidism is when the thyroid gland is overstimulated, producing too much T4, and speeding up your metabolism. This can lead to symptoms such as weight loss, irritability, a rapid heartbeat and sweating. Hypothyroidism is when the thyroid gland is producing too little T4. This can lead to a sluggish metabolism and symptoms of weight gain, tiredness, sensitivity to cold, dry skin and depression. There are two autoimmune disorders that also affect the thyroid gland. Graves’ disease causes hyperthyroidism while Hashimoto’s disease, also known as Hashimoto’s thyroiditis, causes hypothyroidism. Identifying Thyroid Disease As a nutrition coach or health practitioner, you’re in a unique position to help your clients identify the possibility of an underactive or overactive thyroid. If they come to you complaining of unexpected weight gain or weight loss, low energy or hyperactivity, and feeling more sensitive to heat or cold, don’t overlook these symptoms. Advise them to get their thyroid checked. Then, if proven true, work with their endocrinologist or other physician to manage their condition through diet and lifestyle. Nutrition and the Thyroid In general, to manage or prevent illnesses associated with thyroid disease, a diet should include: Lean proteins Vegetables Fruits Fiber-rich foods Heart-healthy fats Omega-3s “Proper thyroid function depends on key nutrients for the production of T4 and the conversion of T4 to T3,” says Dr. Robin Berzin, MD, the founder and CEO of Parsley Health. “This is the thyroid hormone that is active on the cellular level.” These nutrients include iodine, iron, magnesium, selenium and zinc. Let’s take a deeper dive into these minerals, and the foods that are loaded with them. Adding more of these foods to a diet will help the thyroid function more efficiently. Iodine Iodine is a key player in thyroid function. What’s more, one-third of the world’s population lives in iodine-deficient areas. While an iodine deficiency is rare in the U.S. and developed countries, it’s important to know that too much iodine can actually be harmful and cause overproduction of thyroid hormones. This may lead to an enlarged and inflamed thyroid gland or thyroid cancer. You can find iodine mainly in seaweed and animal protein, but you can also find it in iodized salt and fortified foods such as bread, cereal and milk. Examples of iodine-rich foods include: Beef liver Dairy products (milk, yogurt) Eggs Iodized salt Seafood (such as halibut, cod, tuna, shrimp and scallops) Seaweed (such as nori, wakame, kelp, kombu) Whole grains RELATED: The 9 Best Foods For Thyroid Health ​​Iron We talk about iron a lot because it’s really that important. Your body needs it to carry oxygen throughout the body. When you’re not getting enough iron, you’re tired and weak. Iron deficiencies are also known to impair thyroid function, and anemia can be one of the first signs of hypothyroidism. Pro tip: Vitamin C helps your body absorb iron, so if you eat foods that contain both nutrients—like broccoli rabe—you’ll get more bang for your buck. Other iron-rich foods include: Dark chocolate Dried fruit (apricot, raisins) Enriched/fortified whole grains Fish (oysters, sardines, tuna) Grass-fed beef Legumes (lentil, kidney bean, soybean, chickpea) Nuts and seeds (almond, cashew, pistachio, pumpkin and sunflower seeds) Potatoes Spinach Tofu Tomatoes Magnesium Magnesium is needed to convert the inactive thyroid hormone T4 into the active T3, a more potent form of the hormone. When magnesium levels are too low, our thyroid isn’t functioning at full capacity. Symptoms of deficiency include fatigue, constipation, headaches, muscle cramps or spasms. That’s why research has shown magnesium is also associated with reduced PMS symptoms. Dietary sources of magnesium are the best way to boost your intake. They include: Avocados Dairy (milk, yogurt) Dark chocolate Legumes (black beans, edamame, kidney beans) Nuts (almonds, cashews, peanuts) Seeds (pumpkin seeds, flax seeds) Leafy green vegetables (spinach, kale, etc.) Whole grains such as quinoa Selenium Selenium is a trace element that plays an important role in the function of the thyroid gland. It also helps to protect the body from free radicals (the bad guys that cause cellular damage and can increase the risk of disease). Food high in selenium include: Brazil nuts Brown Rice Dairy products (milk, yogurt, cottage cheese) Eggs Poultry (chicken, turkey) Seafood (halibut, sardines, shrimp, tuna, oysters) Spinach Zinc Zinc has a few key jobs. It helps your body produce the important thyroid hormone T3 and also helps your brain with cognition and memory. Oysters are one of the best sources of zinc, and they also contain plenty of selenium, which aids in thyroid hormone synthesis. In other words, start shucking. Other foods high in zinc include: Meat (grass-fed beef, chicken) Seafood (oysters, shrimp, mussels, Alaskan crab) Legumes* (Chickpeas, lentils, beans) Seeds (pumpkin, hemp, flax) Nuts (cashews, almonds, peanuts, pine nuts) Dairy (milk, cheese) * Legumes contain phytates and lectins, which are antinutrients that can

Estrogen Dominance: What It Is and Why You Can and Should Treat It

As the chief chemical messengers of your body, your hormones play a large role in how well it functions and operates. Whether it’s estrogen, progesterone, or testosterone, your sex hormones are constantly fluctuating. On top of that, your lifestyle can affect your ability to metabolize your hormones. This can lead to unwanted symptoms, like heavy or missed periods or difficulty losing weight—all of which are signs that you may have a condition known as estrogen dominance. What Is Estrogen Dominance, Exactly? Women with estrogen dominance have one of three scenarios, says Dr. Nisha Chellam, MD, a board-certified internal medicine and holistic and integrative health physician at Parsley Health. These include: normal estrogen levels but lower progesterone levels, higher estrogen levels than progesterone, or abnormally high estrogen levels Although estrogen dominance isn’t an official medical diagnosis, functional medicine and integrative health physicians, like Dr. Chellam, say it’s an under-diagnosed condition. “In conventional medicine, when we define a disease, there has to be consistent levels. The problem with estrogen is that the levels go up and down because it’s a cyclical hormone,” Dr. Chellam explains. “So that’s why estrogen dominance is not a clinically relevant condition. But we know that women who are unable to break down their estrogen, for whatever reason, tend to have more symptoms, and what drives that estrogen dominance can vary for each individual.” In women, estrogen dominance can lead to hormonally driven diseases, such as breast and uterine cancer, endometriosis, and polycystic ovary syndrome (PCOS), among others, says Bill Cole, a doctor of chiropractic, functional medicine practitioner and founder of The Cellular Health Accelerator program. For men, it puts them at higher risk for prostate cancer, infertility, and mood disorders. To make sense of what estrogen dominance is, it’s important to understand the menstrual cycle because your levels of estrogen and progesterone are dictated by what happens during your cycle, Dr. Chellam says. “In women, estrogen dominance can lead to hormonally driven diseases, such as breast and uterine cancer, endometriosis, and polycystic ovary syndrome (PCOS).” — Bill Cole, a doctor of chiropractic and functional medicine practitioner Your menstrual cycle starts on the first day of your period, and that’s when all of your hormones are at their lowest levels. Then, slowly your estrogen levels build up during the follicular phase; this is when the lining of your uterus starts to thicken and grow. Right when the egg is released during ovulation, your estrogen levels reach a peak. But when the egg doesn’t get fertilized, your estrogen levels drop while your progesterone levels pick up to support the egg, hoping it gets fertilized. When fertilization doesn’t happen, the progesterone levels drop and your estrogen levels get a small boost. “In some women, the estrogen peak [during ovulation] is so high or it’s normal, but the progesterone is not as high when the egg is released. But that’s not something that happens in isolation,” Dr. Chellam says. “When there’s a system problem, like heavy periods, missing periods, or shorter cycles, it’s a system failure. The question is where is the system failing and what’s disrupting it—is it the estrogen or progesterone level?” Estrogen dominance can happen during any point in your cycle—such as if your estrogen level stays high when it’s supposed to tank or if it rises too much when it’s supposed to surge, Dr. Chellam says. “That’s why it’s important to catch it during the cycle, so if you have a 28-day cycle, we try to look at the level around day 21,” she says. “So we can catch the estrogen and progesterone levels and see if they’re in the normal range.” Common Estrogen Dominance Symptoms Subcutaneous (under the skin) fat, which is harder to lose than visceral (in your abdominal cavity) fat, is one of the biggest indicators of estrogen dominance in women and men. Because estrogen is stored in the subcutaneous tissues, you have to adjust the estrogen levels in order to get rid of this type of fat, Dr. Chellam says. According to Dr. Chellam and Cole, women who have estrogen dominance usually experience: Unexplained weight gain Difficulty losing weight Breast tenderness Subcutaneous fat (visible fat under the skin), such as cellulite Heavy periods Missing periods Prolonged cycles (periods after 35 days) Painful periods Premenstrual dysmorphic disorder (PMDD) Infertility Mood swings Insomnia Headaches and migraines In men, Cole says the most common symptoms are: Fatigue Mood changes Infertility Lowered sex drive Erectile dysfunction Gynecomastia (increase in breast tissue in men) Keep in mind that these symptoms can be signs of other health conditions, so it’s important to see your physician to get a proper diagnosis. What Contributes to Estrogen Dominance It’s important to note that there is good and bad estrogen, Cole says. “The good estrogen should comprise about 60% to 80% of a person’s total estrogen,” he says. This is the type of estrogen that offers heart-protective benefits. “The bad estrogen should only comprise 7% to 11% of the body’s estrogen. Increased levels of this estrogen puts a person at risk for developing cancer and other diseases, particularly breast cancer. A third type of estrogen, often considered neutral estrogen, is not as harmful, as it’s bound to protein, but it should only comprise 13% to 30% of total estrogen,” he explains. There are many factors that play a role in someone being estrogen dominant. For example, it could be a change in your genes that makes the process of breaking down and getting rid of estrogen slower for some people, Dr. Chellam says. “We have to evaluate why you have a more difficult time breaking down your estrogen (why your estrogen levels are higher than your progesterone),” she explains. “It could be exposure to xenobiotics (foreign chemical substances), which disrupt your estrogen action and keep them from being metabolized, or it can be a liver or gut problem.” The detoxification pathway of the liver, which is crucial for breaking down and removing harmful estrogen that can damage DNA and cause cancer, needs

Why Balancing Your Hormones is Super Important (and How to Do It)

5 smart tips to make sure your hormonal system is performing the way it should be.

What Every Woman Needs to Know About PCOS

Thanks to the Internet and real life stories from celebrities like Lena Dunham and Padma Lakshmi, more people are familiar with the hormone imbalance known as PCOS (Polycystic Ovarian Syndrome). These days PCOS is estimated to affect 5-10% of women of childbearing age, with 30% of all women exhibiting some symptoms of PCOS. Reports indicate that PCOS is on the rise and yet, despite its prevalence, much remains unknown about the syndrome. As with most things that are related to a woman’s menstrual cycle and hormones, there has been little discussion about this syndrome and many women are left wondering if they have PCOS, misunderstanding what PCOS is, or being diagnosed with PCOS and unfortunately coming to believe things that just aren’t true about their condition, what it means for their health and how to treat it. What is PCOS? What many people don’t realize is that PCOS is not one syndrome but rather four different disorders: Type 1: Classic. Women with classic PCOS have high androgen (male hormone) levels, irregular or absent ovulation, and a polycystic ovary. Type 2: Hyperandrogenic anovulatory. Those who have hyperandrogenic anovulatory PCOS have an excess of androgens and irregular or absent ovulation. Type 3: Ovulatory. Women diagnosed with Ovulatory PCOS have a high level of androgens and a polycystic ovary. Type 4: Non-hyperandrogenic. For women with non-hyperandrogenic PCOS, the syndrome presents as an irregular or absent ovulation and a polycystic ovary. The recently proposed fifth strain is Obesity. Women with this type have insulin resistance, which causes their testosterone and estrogen production to go into overdrive. As a result, these women typically experience acne, facial hair, and irregular or absent ovulation. RELATED: Schedule a free conversation with a Parsley Health expert to learn about our comprehensive approach to PCOS. Common Misconceptions It is often falsely assumed that the way one woman experiences PCOS is how all women experience it. For example, it is commonly believed that having PCOS means you have cysts on your ovaries and won’t have a regular period. In fact, only three of the four types of PCOS are associated with ovarian cysts and while menstruation can be affected by the condition, it is also heavily dependent on inflammation, body fat percentage, and one’s cortisol and insulin levels. Similarly, some, but not all, women with the condition will experience acne, facial hair growth, or both. How to treat PCOS and if it can be treated at all are also widely misunderstood. Women who come to Parsley Health with a PCOS diagnosis are often on a birth control pill and believe that their diagnosis means they are infertile. “In reality, the birth control pill does nothing to cure, prevent, or fix PCOS or any other hormone disorder. It can be helpful as a management tool for symptoms, but ultimately it just masks the problem,” explains Parsley Health founder and CEO Dr. Robin Berzin. RELATED: How to Eat for Fertility How to Treat PCOS Although the cause of PCOS remains unknown, research indicates that imbalances in hormone levels, body fat percentage, and metabolism are to blame. At the root of these imbalances are stress and diet, which often go hand in hand as high stress can lead to poor dietary and other lifestyle choices. Treating the condition requires making dietary and lifestyle changes. For our patients, we recommend a low-glycemic, plant-based, Paleo-style diet complemented with supplements to balance hormone levels, blood sugar, and insulin levels and decrease inflammation. By following our protocols, our patients have re-balanced their bodies, reversed PCOS, and oftentimes been able to conceive. If you have been given a diagnosis of PCOS, the best thing you can do is educate yourself and find a physician who will take the time to explain the syndrome and work with you to heal. Just because a friend has PCOS or you have heard that women with it always have a particular symptom does not mean that you will have that experience. At Parsley Health, we believe in a personalized approach to medicine because no two people are the same. This piece was originally published on Parsley Health. Parsley Health is a groundbreaking medical practice of highly trained doctors and health coaches in New York, Los Angeles and San Francisco. Parsley Health takes a smarter, whole approach to helping you live a healthy life. You deserve a better doctor. Sign up here to speak to a health expert to figure out how Parsley Health can help you achieve your goals today.