Management of Hypothyroidism Through Exercises

Exercise is probably the first and last thing you do no matter your hypothyroidism is controlled or uncontrolled. You will be surprised after reading this article as exercising is a way to control hypothyroidism!

Hypothyroidism, also called underactive thyroid disease, is a common disorder. With hypothyroidism, your thyroid gland does not make enough thyroid hormone.

The thyroid gland is located in the front lower part of your neck. Hormones released by the gland travel through your bloodstream and affect nearly every part of your body, from your heart and brain, to your muscles and skin.

The thyroid controls how your body's cells use energy from food, a process called metabolism. Among other things, your metabolism affects your body’s temperature, your heartbeat, and how well you burn calories. If you don't have enough thyroid hormone, your body processes slow down. That means your body makes less energy, and your metabolism becomes sluggish.

What Causes Hypothyroidism?

The most common cause of hypothyroidism is Hashimoto's thyroiditis. "Thyroiditis" is an inflammation of the thyroid gland. Hashimoto's thyroiditis is an autoimmune disorder. With Hashimoto’s, your body produces antibodies that attack and destroy the thyroid gland. Thyroiditis may also be caused by a viral infection.

Symptoms of Hypothyroidism

  • They may include:
  • Changes in the menstrual cycle
  • Constipation
  • Depression
  • Dry hair and hair loss
  • Dry skin
  • Fatigue
  • Greater sensitivity to cold
  • Slow heart rate
  • Swelling of the thyroid gland (goiter)
  • Unexplained weight gain or difficulty losing weight
  • Babies with hypothyroidism may have no symptoms. If symptoms do occur, they can include:
  • Cold hands and feet
  • Extreme sleepiness
  • Hoarse cry
  • Little or no growth
  • Low muscle tone (floppy infant)
  • Persistent jaundice (yellowing of the skin and whites of the eyes)
  • Poor feeding habits
  • Puffy face
  • Stomach bloating
  • Swollen tongue

Complications of Hypothyroidism

  • Untreated, hypothyroidism may cause:
  • Heart problems
  • Infertility
  • Joint pain
  • Obesity

Management of Hypothyroidism

Step One

  • Consume Whole foods and foods high in Vitamin B. whole grains, nuts, fish, root vegetables, raw fruits and vegetables.

Step Two

  • Exercise: Try to get at least 30-60 minutes of activity a day, 5 times a week.

Step Three

  • Deep Breathe and Meditation.
  • Stress can be a factor in hypothyroid disorders. Learning to trigger a relaxation response can help in dealing with stress, therefore help in improving thyroid.

Step Four

  • Make sure to get enough sun exposure. Adequate Vitamin D levels support a healthy immune function and calcium metabolism. 15-20 minutes 2x daily supplement during winter months with light therapy.

Step Five

  • Emotional: Resolve emotional issues that may be contributing to stress, which affects thyroid function.

Step Six

  • Include food sources rich in-
    i) Zinc
    ii) Iodine
    iii) Copper
    iv) Manganese
    v) Molybdenum

Step Seven

  • Avoid Fluoride: Chlorine and Fluoride BLOCK iodine receptors in the thyroid gland.

Step Eight

  • Avoid Stimulants: Coffee and alcohol can upset the glandular system, resulting in imbalance.

Step Nine

  • Cleanse: Do a full body cleanse/ detox at least once in a while to free the body from accumulated toxins and impurities.

Step Ten

  • Yoga: Poses to improve blood flow towards the neck, where thyroid is located.

MANAGEMENT THROUGH LIFESTYLE MODIFICATION

  • Adequate sleep.
  • Reduction in alcohol intake- type and frequency.
  • Reduction in smoking frequency:
  • Regular physical activity.

 

YOGA THERAPY

  • Sarvangasan
  • Janu shirsh asan
  • Pischimotansan
  • Matasayasan
  • Halasan
  • Pranayam
  • Anuloma viloma
  • Kapalbhati
  • Ujjayi
  • Suryabhedi

BEHAVIORAL COUNSELING:

  • Increase motivation to follow advises.
  • Reduce stress against negativity.
  • Clearing doubts about disease and its management.

Foods to be Include:

  • A variety of foods from carbohydrate, proteins, vegetables and fruits.
  • Frequent and small meals with fewer calories to keep the metabolism working.
  • At least 8-10 glasses of water a day to overcome water retention which is generally associated with hypothyroidism.
  • A glass of water, thirty minutes before a meal instead of having it along with the meal or after the meal. 

  • Nuts, sprouts and yogurt as prescribed to get all the essential fatty acids, vitamins along with essential bacteria.
  • More iodine-rich foods like fish, seeds and fish oil to get essential iodine.
  • Most carbohydrates from fruits, vegetables, whole grains such as brown rice, rolled oats.
  • Proteins with a minimum of animal products but more of vegetable proteins.
  • A good breakfast to keep the metabolism working and to avoid cravings.
  • High fiber diet to overcome constipation and to indirectly cut down the calories.

 What to Avoid?

  • Excessive salt intake in the diet.
  • Iodine-suppressing foods like cabbage, Brussels sprouts, broccoli, cauliflower, soybeans, and turnips.
  • Caffeine drinks like coffee, cola.
  • Stimulants like smoking and alcohol
  • Stress.

About The Author

Nitu Pal

Nitu Pal is a nutritionist. She runs her own clinic in Bhopal. She is an expert in kids’ nutrition, cardiac issues pregnancy, diabetes, thyroid, PCOS and liver issues. She.... Read More..

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