Amar Babu

19/08/2022

Our thyroid gland plays an important role in our bodies and whilst no specific food or supplement can treat a thyroid disorder, there are some things worth mentioning that can optimise function. Dietitian Aislinn explains all.

What Is The Thyroid Gland And What Are Its Functions?
The thyroid gland is located at the front of the neck and regulates metabolism, cholesterol and calcium blood levels, body temperature, brain development and the heart and nervous system .

What Is Hypothyroidism?
Hypothyroidism, or underactive thyroid, occurs when the thyroid doesn't create and release enough thyroid hormones. Hypothyroidism can slow down metabolism causing weight gain, fatigue, hair loss, dry skin, concentration difficulties, low libido, menstrual disturbances and low mood .

What Is Hyperthyroidism?
Hyperthyroidism, or overactive thyroid, occurs when the thyroid produces too much thyroid hormones. This can accelerate your body's metabolism, causing unintentional weight loss and a rapid or irregular heartbeat .

What Are The Key Nutrients To Optimise Thyroid Function?
It is important to follow a healthy balanced diet that limits processed foods, and is rich in fruit and vegetables, pulses, protein, wholegrains, fluids and healthy fats.

Iodine
Iodine is essential for normal thyroid function as thyroid hormones are made from iodine. Caution should be taken if you have thyroid disease and are considering taking an iodine supplement while taking levothyroxine. If you have hypothyroidism that isn’t caused by iodine deficiency, then taking iodine supplements could make symptoms worse Always speak to your GP before commencing an iodine supplement. Sources of iodine include fish, dairy products, eggs, meat and poultry, bread, nuts, fruit and vegetables, and seaweed .

Vitamin D
Vitamin D insufficiency is high in those with hypothyroidism and bone loss is common in those with hyperthyroidism. Vitamin D is essential for calcium absorption and therefore bone health. It is very difficult to get enough vitamin D from food in Ireland; therefore, we are reliant on the sun’s UVB rays to make vitamin D in our skin during the summer. It is advised that everyone in Ireland takes a vitamin D supplement from September to April. Vitamin D sources include oily fish, eggs, UV treated mushrooms and fortified foods.

Selenium
Selenium is also needed for normal thyroid function. A selenium supplement is not often needed and can be harmful to health. Selenium sources include brazil nuts, cashew nuts, lentils, mackerel, tuna, crab, lobster, turkey, mushrooms, white pasta and brown bread .

Vitamin B12
Vitamin B12 insufficiency may be higher in those with autoimmune hypo or hyperthyroidism. Vitamin B12 is essential for metabolism, normal red blood cell production and nerve function. Sources include, meat dairy, fish, offal, fortified foods and nutritional yeast .

Zinc
Zinc is involved in normal thyroid hormone creation and function. Zinc sources include oysters, crustaceans, meat and poultry, dairy, cashew nuts and seeds .

Iron
There is a higher rate of iron deficiency in those with hypothyroidism. Iron sources include red meat, offal, eggs, fortified foods, beans, pulses, tofu, dark green vegetables, nuts and seeds. Vitamin C is needed for iron absorption; therefore, eating iron rich foods with vitamin C rich foods (e.g. citrus fruits or peppers) will aid iron absorption. Tannins found in tea, coffee or red wine can decrease iron absorption .

Goitrogens
Goitrogens are natural compounds found in some foods that can reduce the function of thyroid hormones. Vegetables such as broccoli, cabbage, cauliflower, kale, spinach, millet, sweet potato and bok choi contain goitrogens, but heating or cooking these vegetables can reduce the effect of goitrogens. In general, it is not an issue for people living in Ireland as consumption would need to be very high for it to be a concern to health. Soya or foods/supplements high in calcium can reduce Levothyroxine absorption, so be sure to take Levothyroxine on an empty stomach. There is no need to restrict the amount of soya or calcium in your diet .

Exercise
150 minutes of exercise is recommended each week. Regular exercise can help with weight gain, fatigue, mood, anxiety and sleep

18/08/2022

Hangry Is A Colloquial Expression Defined By The Oxford Dictionary As “Feeling Bad-Tempered Or Irritable As A Result Of Being Hungry”
Some scientific research suggests that huger induced emotionality or feeling “hangry” is more than mere colloquialism.

There are several reasons as to why someone can feel this way like having low blood sugar levels, shortage of carbohydrates in the diet and conceptualising hunger as an emotion.

Low Blood Sugar + Needing some carbohydrates:

• Carbohydrates are broken down into glucose to be absorbed in the body. In turn, glucose causes a rapid suppression of ghrelin aka “the hunger hormone”

• When blood glucose levels drop, the “hunger hormone” levels increase and stimulates the secretion of hormones involved in the stress response like cortisol and adrenaline into the bloodstream.

• These hormones can induce highly arousing bodily changes and adrenaline triggers ‘fight or flight’ responses to situations.

Brain activity during hunger

Certain regions of the brain such as the amygdala show increased activation during hunger

These regions are also responsible for emotional expression and mood regulation.

There also may be similar neural processes involved in hunger and emotions which may be manifested into ‘hanger’

Conceptualise Hunger as an emotion

Researchers highlighted that how hangry a person feels is affected by how aware they are about their emotions- if one is more aware that their hunger is manifesting as an emotion, then they may be less likely to feel hangry (MacCormack&Lindquist 2018)

MacCormack&Lindquist (2018) found that hungry individuals reported greater unpleasant emotions like feeling stressed and lethargic when they were not explicitly focused on their own emotions. They also expressed more negative feelings towards others.

Another experiment conducted by the same researchers, showed that those who spent time thinking about their emotions, even when hungry, did not report these shifts in emotions.

What to do when feeling ‘Hangry’

Eat as soon as possible- try to opt for nutrient rich foods that consist of wholegrain/high fibre carbohydrates(+protein) such as a slice of wholegrain bread or a piece of fruit with some peanut butter/slice of meat/cheese as these type of carbohydrate foods are broken down more slowly, allowing blood sugar to rise gradually. Protein is a satiating macronutrient that can help restrict the release of ghrelin which in turn can prevent triggering the release of certain stress hormones.

Have high fibre and protein snacks (examples of these snacks include 2 oat cakes with a teaspoon of peanut butter, raw vegetables with hummus, Greek style yogurt)between meals and try not to leave long gaps (i.e. >4 hours) between meals

Pay attention to bodily signals and recognize how you’re feeling. Be mindful of the differences between emotional hunger and physical hunger. Emotional hunger is likely to come on suddenly whereas physical hunger will build over time

Consider taking a moment and deal with situations (and people) after food, not before. Feeling hangry is completely normal but how we respond is what matters… if you feel like you are often having unpleasant emotions when hungry and often react to others or deal with situations negatively, it may be helpful to speak to a registered Dietitian and Psychologist for tailored support!

18/08/2022

16/08/2022

16/08/2022

Want to lose about five kg with an effective diet plan in just two weeks? Are you wondering if it’s possible to lose weight fast with a simple Indian diet? Yes, you can lose five kg in two weeks with our effortless and effective Indian diet plan without compromising taste or health.

Indian Diet Plan to Lose 5KG Weight in Two Weeks
On a tight deadline? We recommend switching to a customised Indian vegetarian diet plan that accelerates weight loss. However, experts recommend slow and steady weight loss for long-term benefits. Losing around one kg per week is within a safe and healthy rate. But, if you’re starting a diet plan, losing around two kg or more in the first week is expected as most of it is water weight.

16/08/2022

Without further delay, here are the top tips that will help you maintain your energy levels fast easily and healthily:

Maintain A Positive Mindset: Having a positive perspective about fasting during this time can be helpful. Experts suggest that looking at this period as an opportunity to reset your mind and body, test your limits and conquer them can make it a tad bit easier.
Take One Day At A Time: Adding on, thinking about the whole month of fasting can seem like a Herculean task. Focus on one day at a time, plan your meals and fast to make it easier on your mind and body.
Add Soups And Salads: Try to begin your meals with healthy soups and salads. It helps avoid overeating after 14-16 hours of fasting as you save the heavy dishes for later.
Opt For Healthy Meal Plans: Opt for energising foods like vegetables, fat-free dairy products, nuts, avocados, fruits and more for Sohour or the morning meal. These superfoods will manage your energy levels and help you get through the day with ease. Meanwhile, you can opt for fibre-rich meals that include vegetables, whole grains, fruits, dates and nuts for Iftar (the evening meal). This also boosts your digestive system’s functioning. Avoid intake of foods with a high glycemic index, processed foods and deep-fried dishes as they can cause acidity, indigestion, bloating, elevated blood sugar levels, and fatigue. Also, avoid caffeine and aerated drinks as they cause dehydration, which only worsens during the summer.