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All you wanted to know about Thyroid

Thyroid-Gland-958x1024

How often have we come across friends or others whom we know are suffering from Thyroid? Many a time but, largely we are unaware of what Thyroid is except that many of us associate this medical condition with weight gain. It’s not just the weight gain. The purpose of writing this blog is to give you an idea about a lifestyle related condition (Thyroid ) and learn more about the fads and facts surrounding the same.

What is Thyroid Gland?

The thyroid gland is a butterfly-shaped endocrine gland that is normally located in the lower front of the neck. The thyroid’s job is to make thyroid hormones, which are secreted into the blood and then carried to every tissue in the body. Thyroid hormone helps the body use energy, stay warm and keep the brain, heart, muscles, and other organs working as they should.

Let’s take a look at the relationship between Thyroid, Body Weight and Metabolism. Thyroid hormones are responsible for regulating Metabolism in Humans. Metabolism refers to the biochemical processes that occur in living organism to maintain life. Metabolism is determined by the amount of Oxygen used by the body over a period of time. When measurement is made at rest it is referred to as Basal Metabolic Rate (BMR). Measurement of BMR was the earliest test used to determine functioning of Thyroid. Patients with overactive thyroid gland had high BMR and those with underactive thyroid gland had lower BMR.

Later on measurement of Thyroid Hormones came into picture and it showed that low thyroid hormone levels were associated with low BMRs and high thyroid hormone levels were associated with high BMRs.

Te thyroid hormones, triiodothyromine (T3) and its prohormone-Thyroxine (T4) are produced by thyroid gland that is primarily responsible for regulating metabolism. The most important component for the production of T3 and T4 is Iodine. Deficiency of iodine leads to decreased production of T3 and T4, enlarges thyroid tissue and leads to a condition known as Goitre. Thyroid hormones are also responsible for proper differentiation and development of cells. They regulate protein, fat, carbohydrate and vitamin metabolism providing compounds to human cells.

The two main conditions associated with thyroid are hyperthyroidism and hypothyroidism.

Hyperthyroidism :-  It is the condition were thyroid is extremely overactive and individual’s BMR increases which leads to increased caloric requirements to maintain weight. Person has to increase the caloric intake to match the calories burnt, otherwise weight loss will persist.

Thyroid Stimulating Hormone (TSH) will be decreased in Hypothyroidism. Diagnosis of Hyperthyroidism is associated with Low (supressed) TSH level.

Thyroid hormones themselves (T3, T4) will be increased. Most of the people with Hyperthyroidism will have their Thyroid Hormone measuring High.

Symptoms Include: Sudden weight loss, even when your appetite and the amount and type of food you eat remain the same or even increase,Rapid heartbeat (tachycardia), Increased appetite, Nervousness, anxiety and irritability, Sweating, Change in menstrual patterns, Increased sensitivity to heat, Changes in bowel patterns, especially more frequent bowel movements, An enlarged thyroid gland (goiter), which may appear as a swelling at the base of your neck, Fatigue, muscle weakness, Difficulty sleeping, Skin thinning, Fine, brittle hair

Tests:-Hyperthyroidism is diagnosed using: Medical History and physical exam, Blood tests, Radioactive Iodine uptake test, Thyroid Scan.

Foods to avoid:- High Glycemic Carbs like Processed grains, such as white flour, sugary sweets, juices, low-fiber cereals, rice and instant potatoes have a high-glycemic value, Goitrogenic Foods like Cruciferous vegetables — such as cauliflower, broccoli and cabbage, soy and millet, a gluten-free grain — contain goitrogens, Unhealthy fats :-  Eat fewer red, fried and processed meats and high-fat dairy products, which contain saturated fat, Alcohol and caffeinated products, such as soft drinks, coffee and  tea.

Exercises:-Aerobic exercises like dancing, swimming can be included, resistance exercises like pushups and situps are also beneficial. Yoga and Meditation can also be included for calmness and ease anxiety.

Hypothyroididsm:-  Due to decrease in BMR, there in increase in weight of an individual.

The cause of weight gain in hypothyroid individuals is also complex, and not always related to excess fat accumulation. Most of the extra weight gained in hypothyroid individuals is due to excess accumulation of salt and water.

Because the body is expecting a certain amount of thyroid hormone the pituitary will make additional thyroid stimulating hormone (TSH) in an attempt to entice the thyroid to produce more hormone. This constant bombardment with high levels of TSH may cause the thyroid gland to become enlarged and form a Goiter

Symptoms:- Fatigue, Increased sensitivity to cold, Constipation, Dry skin, Unexplained weight gain, Puffy face, Hoarseness, Muscle weakness, Elevated blood cholesterol level, Muscle aches, tenderness and stiffness, Pain, stiffness or swelling in your joints, Heavier than normal or irregular menstrual periods, Thinning hair, Slowed heart rate, Depression, Impaired memory.

Tests:-TSH (Thyroid stimulating Hormone) Testing, T4 Testing, Anti-thyroid Microsomal Antibodies Testing.

Foods to avoid:– Soy, Cruciferous Veggies, Fatty Foods, Sugary Foods, Processed Foods, Excess Fiber, Caffeine, Alcohol.

Fats are an important part to your hormone health, as hormones are produced using good fats. Coconut oil is amazing for hormone health. It provides the required building blocks for hormone production. Coconut oil when taken with Balanced Diet helps lower cholesterol by assisting its conversion to pregnenolone, the precusrsorto many hormones. If pregnenolone increased in diet would be very helpful for those with hormonal imbalances.

Cold pressed Virgin Coconut oil :- Coconut Oil is a saturated fat mainly made up of medium chain triglycerides (MCT). MCT’s are known to increase metabolism and promote weight loss. It is very beneficial as it helps in boosting metabolism and also has stimulatory effect on the thyroid. Because thyroid manages metabolism and also causes wide range of symptoms like weight gain, impaired immune function, fatigue, slow healing, cold intolerance etc.

Exercise :- Best Exercises for Hypothyroidism would include One-legged dead lift, Squats, Overhead press or similar vertical push move, Push-up, Lap pull-down or similar vertical pull move, Rowing or similar horizontal pull move.

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MCTs: The Good Fats

coconut-oil

Most of us are ignorant about fat. The moment we hear fat, we associate it with high calories, weight gain, obesity, heart diseases, etc.  But, the fact is, we need fat in order to live!

Having said the above not all fats are alike. The devil and angel concept applies here very well. We have good fats which are the essential fats and are needed for healthy brain functioning, immune system, hormone production, and energy production. There are bad fats too that can clog our arteries and lead to internal inflammation. All that we need to do is, choose the right kind of fat and consume it in the right way!

Heard of MCTs aka Medium Chain Triglycerides? Well these good fats are gaining fame in the health sector these days. They have received considerable attention in the past too.

MCTs, are the major fat components in coconut oil. We can find varying amounts of MCTs in olive oil, ghee, palm oil, butter and nuts too.

To understand why MCTs are so wonderfully beneficial for us, we need to get into a bit of chemistry.

MCTs are composed of only 6 to 10 carbon links, unlike other fats which have up to 22 carbon links, and because of their shorter chain length, they are absorbed faster by the body and are quickly metabolized (burned) as fuel/energy. Thus, rather than getting stored as fat, the calories contained in MCTs are very efficiently converted into fuel for instant use by our body.

Let me share some astonishing benefits that MCTs have to offer:

* Aid in weight loss:

This is one reason why most people are eager to get their hands on MCTs. Apart from being minimally stored as fat, MCTs are knows to induce thermogenesis and wake up the sluggish metabolism, which thereby accelerates the calorie-burning process. This makes it useful in case of Thyroid too, where the metabolism is terribly slowed down.

*Good for diabetics:

MCTs reduce the glycemic index of the meal to which MCT Oil is added as they have a slight hypoglycemic/blood sugar lowering effect.

* Good for heart:

It’s often said that fats are bad for heart. But, MCTs have shown to prove it wrong. Since they are metabolized faster, more like carbohydrates than fats, they provide instant energy to the diseased and stressed heart which is usually energy deficient. That’s not the only thing, MCTs also have an anti-coagulation and cholesterol lowering effect that safeguards our heart.

* Good for brain:

MCTs are like rocket fuel to the brain as they release ketones when they are metabolized. Ketones are an efficient fuel for brain and can boost cognitive performance. Thus, MCTs are considered beneficial in case of epilepsy, seizures and alzheimer’s disease.

*Powerhouse for Athletes:

Athletes usually depend on carbohydrates for instant energy. Carbs however provide lesser energy than fats. Since fats are absorbed slower than carbs, athletes choose to go for the latter. MCTs pick up the positive aspects of both- They are absorbed faster plus provide instant energy, which is an ideal combination to bolster an athletic performance.

* Malabsorptive conditions:

In conditions like liver and gastrointestinal issues, where absorption is severely affected, MCTs are a boon. After consuming MCT containing food, they are absorbed quickly from the small intestine and taken straight to the liver and are converted into energy without requiring a single drop of bile (produced by the liver), thus reducing the workload of the organs of an ill person.

*Cancer:

MCT containing oil is a super food for cancer as it heals the damaged cells, improve immunity and provide instant energy to the weak body.

The benefits of MCTs are incredible, aren’t they? Now the question is how to use MCTs containing oil in our day to day life?

Best way is to make use of coconut oil in your meal preparations OR you can bake some popcorn or foxnuts (makhanas) using ghee/coconut oil OR You can add it into your coffee or smoothie OR simply use it as a salad dressing.

1 tbsp a day is more than enough.

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Carbohydrates-“Your diet’s fuel”

carbohydrate-diet-plan

The way carbohydrates are demonized today, it’s no wonder that so many people actually fear eating them. I used to be one of them. As a recovering “carb-o-phobe,” I’m now on the flip side and advocate eating complex carbohydrates for optimal nutrition.

Carbohydrates are nutrients that act as a good source of energy for our body. It is made up of sugar, starch and cellulose and it contains hydrogen and oxygen in the ratio 2:1which is the same as that of water. Although carbohydrates can be digested a lot easier than fats or proteins, they aren’t considered indispensable for the body.

While some carbohydrates make us healthy, others can be harmful to our health, if taken in excess quantities. For example, certain carbohydrates increase the risk of diabetes and heart ailments. So why are certain carbohydrates are beneficial and others adversely affect our health?…We need to go deeper and learn about the different forms of carbohydrates.

There are many forms of carbohydrates, but the three common forms are sugars, starches, and fibres. The basic unit of all carbohydrates is a sugar molecule. Then there are simple and complex carbohydrates. While sugars are simple carbohydrates, starches and fibres are classified as complex.

We generally consume simple and complex carbs. To understand what they are about, we’ll look at the list of carbohydrate rich foods and all that is essential for.

Simple carbohydrates are sugars composed of monosaccharide (single sugar molecules) or disaccharides (two joined sugar molecules) such as glucose, sucrose, lactose, and fructose. This category of carbohydrates is best found in fresh fruits.

On the other hand, however, there is another grade of foods that contain simple carbohydrates. This class of foods is processed foods. The trouble with these foods is that they provide energy and calories in abundance. It is for this reason that these high-calorie products must be kept away. Apart from that, simple carbohydrates that the body obtains from natural foods are also easier to digest than those obtained from processed foods.

Simple carbohydrates contain one or two sugar molecules linked together and are digested or broken down into glucose faster, because the bonds in these small molecules are easily accessible to the enzymes of the digestive tract. Hence, these carbohydrates are readily absorbed.

Complex carbohydrate:

Complex carbohydrates (or polysaccharides) are made up of three or more sugar molecules that are bound together. Since these carbohydrates get digested slowly, they release sugar into the system very gradually, thus allowing the body a consistent level of energy.

Often referred to as starch, foods that contain these complex carbohydrates are a great source of vitamins, minerals, and fibres. The old belief that starch is bad for the body is rapidly dying, because starches by themselves contain only 4 calories per gram, while fat contains 9 calories per gram. Also, the advantage with complex carbohydrates is that they fill you up quicker, thus allowing a reduced intake of food, which very simply leads to a reduced calorie intake.

In addition, refined carbohydrates may contain hydrogenated vegetable oils, additional fat, and processed sugars. Eating refined carbohydrates like a cookie in the morning will neither give you the energy nor give you the nutrition to maintain a balanced body.

Benefits of simple sugars:

Eating sugar gives you immediate access to fuel. There are times when this is an advantage. When the level of sugar in your blood drops, you may feel sluggish or even ill. Eating a simple carbohydrate, such as a fruit, may raise your blood sugar and give you the burst you need.

Simple carbohydrates may have the advantage over complex when it comes to preparing for exercise. Before a training session, race or game, many athletes eat a large amount of carbohydrate to provide energy. So before any workout, simple carbohydrates are your best choice. Due to the fact that they’re digested more quickly, simple carbohydrates are good for athletes who need short bursts of energy, as opposed to endurance athletes who need longer-term energy from slow-digesting carbohydrates. Examples of pre-workout meals that contain simple carbs are bananas with honey, low-fat yogurt with jelly or chocolate milk.

Complex Sugars:

There a number benefits of eating more complex carbohydrates, so it might be necessary to make some switches. Here are some examples of easy substitutions:

  • Instead of white bread and pasta, switch to whole grain bread and pasta (if the switch is intimidating at first, try mixing half whole grain and half white when making your pastas).
  • Instead of munching on chips, try raw vegetables.
  • Instead of rice, try eating more beans as a base for dishes.

Also diets rich in fibre help to keep us ‘regular’ which also promotes greater intestinal health and, in turn, helps to guard against a number of illnesses including colorectal cancer. Immunity is strengthened. It contributes to Energy, Digestion, Metabolism, Sleep, Filling fibre, Brain function, and Nervous system function.

Well, to distinguish simple and complex carbohydrates and how they are processed by the body, one might think that foods containing complex carbohydrates are actually healthier than those that have simple carbohydrates. However, this is not always true. Rice is rich in starch which is a complex carbohydrate, while fruits contain fructose which is a simple sugar. But we all know that between the two, fruits are a better option when it comes to eating healthy.

Thus, we see that not all carbohydrates are bad. In fact, a balanced diet that has a fair share of carbohydrates, is essential for a healthy you. So let go of your carbohydrate fears and feel good about including some of these foods and reap the benefits that good carbohydrates have to offer.

 

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5 Easy Ways to Cut Down on the Fat

fat burning foods

During my college days, I was on the healthier side as compared to all my friends. And, I always felt I had to lose weight just to be like them. The first thing that crossed my mind was I should be skipping my meals. I did precisely that, started to skip my meals and lost weight. But, when is started back on my normal meals I realized I used to gain back the weight. After losing the weight, I also started feeling weak. Since I was into sports I needed to be fit too. I wondered why I am feeling weak. I have lost the extra weight but, yet not feeling energetic?

Slowly and gradually as time passed on, I started my dietetics studies and that’s when I realized the actual meaning of what is weight loss.

When we talk about losing weight, what does it actually mean? Does it mean losing weight or losing muscle weight??

I realized that, there is no shortcut or a magical pill for fat loss. There are several reasons and factors that are responsible for it. When I first lost weight, I started feeling weak because I lost muscle weight and not fat weight.

The key to real fat loss is combining the right foods together and eating right. When the right foods are combined there is a synergy affect resulting in double fat loss in almost half the time.

The way to successfully losing the fat weight is long-term healthy lifestyle change. I think this is a very clever way of informing people to stop trying to find a quick and easy way to lose fat. It just reaffirms that we need to mould ourselves in self created healthy environment and become a healthier individual naturally. Here, are some easy ways to cut down the fat weight rather than of yourself! So lets get started..

1)Healthy Eating Habits- When we talk about healthy eating habits what are the things that come to your mind?

Your major meals of the day which are breakfast, lunch and dinner. These meals are very important and we should not skip these meals. Breakfast is the most important meal of the day. Your body needs to know that it can start burning calories and breakfast is exactly that flag. One should have a king size breakfast. If you do not then you will end up eating unhealthy stuff. Lunch should be lighter than breakfast and well balanced with carbs and proteins. Same with dinner, it should be the lightest of the all meals, with more proteins and less carbohydrates.

Our meals should be load up on protein and fiber. To get rid of that stubborn fat, we need proteins. As proteins helps to repair and build muscles, intake should be up to the requirement. At the same time we should not forget fiber. Fiber helps to digest and lose weight by helping you feel full. So add beans, whole grains, brown rice, nuts, and berries on to the list which are awesome foods to get going.

Not only proteins and fibers but, also the fats are important to include in the daily diet. Not any sort of a no-fat or low-fat diet. Well, a low-fat diet is good but, only if you do it right. You need to stick to the good fats. The good kind (unsaturated; your omega-3s and 6s) can actually lead to fat burn, rising your metabolism.

To reduce calories, to get rid of body fat, you need not to cut out healthy fats completely.  Include avocados, fatty fish, olives, nuts and seeds, and oils such as olive, flaxseed and canola in your diet.

2) Eat often- Getting rid of body fat is all about the metabolism, and to keep up the metabolism, you got to be eating constantly.

As we are talking about the major meals same time small frequent meals are important too. When you eat small meals all the time, your metabolic rate increases and the increase in metabolism helps to lose fat. If you eat six meals a day versus just the three regular meals (breakfast , lunch , dinner) with the same total calories, you can lose more fat because more meals burn more calories by increasing thermogenesis, the production of heat, in the body.

Let’s not forget portion control, while going through proper meals you need to have look on portion control as well.

Try to take a less portion when you are serving your plate. Mindful eating works well such as chewing the food thoroughly, eating slowly. Eating slowly helps because it is known that once you cross 20 minutes of eating, the satiety center in the brain gets stimulated which sends you a signal that you are full and you stop eating. This is how portion control helps.

3) Water-The body fuel! Water is the medium in which most cellular activities take place, including the transport and burning of fat. In addition, drinking plenty of calorie-free water makes you feel full. Drink at least 3 litres of water a day. This is going to help you in washing away the toxins from your body and also to lessen the load of liver and thereby helping the liver to focus on metabolizing fat and the metabolizing rate related with fat loss.

Set yourself to accomplish this goal and you are on. Drink loads of water. It’s practically the easiest detoxifying tactic there in.

Two glasses of cold water can actually spike up your metabolism for about half an hour.

4) Exercise with proper breathing- To be on a healthy path you need a proper exercise along with the diet! Try to be more active, Daily 30-45 mins of Interval walking/ Running can be beneficial. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just by burning calories. When we exercise, our bodies start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise.

Fat burns in the presence of oxygen. There’s a phrase which says (When you eat more, breathe more). It means oxygen burns the extra calories we eat, which is not required by the body and also reduces the overall fat percentage in the body. Oxygen thins the blood a little which helps lower your blood pressure and speed up the flow of blood. This increases your metabolism and burns more calories. The more oxygen you have in your blood the faster your metabolism will be. Cool air causes an additional increase in your metabolic rate because you need to expend more energy to keep the body at a comfortable temperature.

5 ) Rest– as focusing on all activities to stay healthy, along with all that your body needs a crucial ingredient-“rest”!

The culprits are leptin and ghrelin. Leptin tells your body it’s full and ghrelin stimulates appetite. When you don’t sleep, leptin levels decrease and ghrelin levels increases. The result? You eat more unconsciously which can lead to fat gain. To avoid this scenario, make sure you rest. Try to take proper 7-8 hours of sleep. Also your body requires it to reduce stress levels and rejuvenate once again with fresh energy for the next day. You are like a powerhouse that just can’t be stopped, but your body needs to rest. Especially if you’re lifting weights like it’s your job; your muscles need time to repair themselves. And the muscle repairs and recovery happens when your body is at rest. So, take a day to take it easy. You don’t have to sit on the couch all day, but do allow your body to heal itself.
These are some fat burning food- Berries, grape fruit, Green tea, Eggs, Olive oil, Enova oils (Soy or canola) Almonds and other nuts, chilli peppers, whey protein, peanut butter, oat meal, spinach and other green vegetables, whole grains, beans and legumes, lean meat, fatty fish (salmon, tuna, etc), dairy products (low or no fat) etc.

For fat burning exercise you can check the following blog links written by my co-colleagues

https://goqii.com/blog/interval-training-to-put-your-fat-on-flame/

https://goqii.com/blog/10-tips-for-fat-burn-exercise/

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]