This article has been compiled by Vaibhavi Kodnani, a content writer at Proactive For Her.
What is metabolism and its role?
Metabolism is a body process that converts the food and drinks we consume into energy for effective body functioning. Hence, metabolism links to nutrition and the availability of nutrients in our bodies.
What is the thyroid gland and its role?
The thyroid is the largest endocrine gland in the shape of a butterfly located in the front of the neck. It uses iodine from the food we consume to synthesise two vital hormones Triiodothyronine (T3) and Thyroxine (T4). It releases them directly into the bloodstream. These hormones are responsible for regulating the metabolic rate and growth and development of the body.
What is the relationship between thyroid and metabolism?
The thyroid hormones T3 and T4 regulate the body's metabolic rate, which means the rate at which calories burn. This metabolic rate controls heart, muscle and digestive function, brain development and bone maintenance. Generally, the thyroid gland produces the exact number of hormones needed for optimum and balanced metabolism.
However, many thyroid disorders occur due to an imbalance of thyroid hormones. The two main types of thyroid disorders include:
Hyperthyroidism
- It is a condition when the thyroid gland is overactive and produces too many thyroid hormones in the body. In this, the body uses energy faster than it should.
- Typical symptoms of hyperthyroidism include weight loss, fast heart rate, high irritability, nervousness, muscle weakness and tremors, infrequent menstrual periods, sleep problems, eye irritations and heat sensitivity.
Hypothyroidism
- It is a condition when the thyroid gland is underactive and does not produce enough hormones required for the body. In this, the body uses energy slower than it should.
- Typical symptoms for hypothyroidism are weight gain, slower heart rate, fatigue, more frequent and heavier menstrual periods, forgetfulness, dry skin and hair, hoarse voice and intolerance to cold.
Which nutrients can improve metabolism when having thyroid?
Thyroid disorders are autoimmune diseases, and the treatment mainly consists of thyroid medications and therapies. Along with that, diet and lifestyle changes can help with thyroid management too. Here are 4 nutrients that can help improve metabolism in the body that is affected due to thyroid diseases.
- B Vitamins
One of the vital nutrients for proper metabolism are B Vitamins. They help the body use the stored energy in food by metabolising carbohydrates, proteins, and fats.
The various B vitamins help in metabolising different components of food. They include:
- thiamine (B-1)
- riboflavin (B-2)
- niacin (B-3)
- pantothenic acid (B-5)
- pyridoxine (B-6)
- biotin (B-7)
- folate (B-9)
- cobalamin (B-12)
If any of these vitamins are not optimum in the body, it affects our metabolism. Thus, losing weight becomes tougher.
Sources of B Vitamins: beans, lentils, milk, eggs, lean meat, whole grains, potatoes, bananas
2. Iron
Iron helps our body generate energy from nutrients. It carries oxygen to all the cells in the body, even our muscles, thus aiding metabolism and burning fat.
Sources of Iron: raisins, bajra, dried apricots, red meat, eggs, organ meat, garden cress seeds, ragi, nachini, all dark green leafy vegetables, spinach, moringa leaves, pumpkin seeds, kidney beans. Consuming iron-rich foods along with a source of vitamin C, like strawberries or tomatoes, can help improve its absorption.
3.Magnesium
Magnesium is a vital nutrient for the synthesis of various food components to produce energy (metabolism) and plays a role in the functioning of nervous and cardiovascular systems. It is also necessary for controlling blood glucose, regulating blood pressure, and strong bones.
Sources of Magnesium: avocados, nuts, legumes, dark chocolate, bananas, dark green leafy vegetables, whole grains
4. Vitamin D
Vitamin D is necessary for a healthy immune system. It also reduces and prevents fat accumulation by altering the storage of fat cells and the formation of new ones. Vitamin D also increases serotonin levels, the hormone that impacts your entire body and improves your mood, sleep, eating habits, sexual function, bowel movements and bone health. It also improves your eating habits and curbs cravings. Thus, Vitamin D is crucial in your weight loss journey.
Sources of Vitamin D: mushrooms, egg yolks, salmon, fortified milk and juices, sitting in the sun, supplements
What are the other steps to boost metabolism when having thyroid disease?
Below are some other steps to prevent triggering autoimmune and inflammatory responses, thus improving your thyroid function.
- Eliminate heavily processed foods
- Avoid table salt
- Consume good fats
- Limit refined and added sugar
- Reduce caffeine intake
- Drink in moderation
- Practice mindful eating to avoid overeating
- Stop eating late at night and try intermittent fasting
- Eliminate toxins from your diet
Conclusion
Even though there are no specific foods and supplements that can treat thyroid disease, eating a balanced, healthy and thyroid-friendly diet is beneficial. It can help you with weight management, metabolism and other thyroid symptoms.