What is Hashimoto’s thyroiditis?
The thyroid is an endocrine gland located at the base of the neck. It secretes hormones that affect almost every organ system, including the heart, lungs, skeleton, digestive system, and central nervous system. It is also responsible for controlling metabolism and growth. The main hormones secreted by the thyroid gland are thyroxine (T4) and triiodothyronine (T3).
Thyroiditis, or Hashimoto’s disease, is one of the most common autoimmune diseases that gradually destroys thyroid tissue through lymphocytes, which are white blood cells that are part of the immune system. It affects approximately 3-5% of the population, usually occurs between the ages of 30 – 50 years and is much more common in women than in men.
It is due to a combination of genetic and environmental factors. It is usually diagnosed when patients begin to show symptoms of hypothyroidism, i.e. low levels of thyroid hormones (T3 and T4) with the presence of autoantibodies against the thyroid (anti-TPO, anti-TG).
What are the symptoms of thyroiditis?
▪ Fatigue and drowsiness
▪ Poor memory, lack of concentration
▪ Increased sensitivity to cold, chills
▪ Bradycardia or tachycardia
▪ Palpitations
▪ Constipation
▪ Hoarse voice
▪ Dry skin and facial swelling
▪ Hair loss
▪ Weight gain
▪ Tachycardia
▪ Joint pain and muscle cramps
▪ Menstrual disorders, infertility
▪ Mood disorders, Melancholia
Diet and Hashimoto
Adopting a diet rich in high-quality proteins and fats, with fresh fruits and vegetables is key. It is recommended to avoid processed foods and products rich in salt and sugar, since they have been linked in many studies to the development of autoimmune diseases. It is also important to ensure the adequacy of vitamins and trace elements.
Which foods and nutritional supplements help?
Iodine
The thyroid uses iodine and tyrosine to create T3. Iodine is found in fish & seafood such as cod, tuna, cereals, dairy products, eggs as well as iodized salt (sea or Himalayan salt). The recommended intake of iodine is 150 μg/day, except during pregnancy and lactation, where the recommended intake is 200-250 μg/day.
Selenium
Selenium has a very important effect on the thyroid gland by converting thyroxine (T4) to the more metabolically active triiodothyronine (T3). Adequate selenium intake appears to improve the number of antibodies that attack the thyroid and contributes positively to the regulation of autoimmune Hashimoto’s thyroiditis.
Selenium is found in fish, liver, eggs, cereals and Brazil nuts, which contain the most selenium per gram of any food. The recommended daily intake of selenium is 55 μg/day.
Vitamin D
In recent years, it has been shown that there is a connection between vitamin D and Hashimoto’s disease. It has therefore been shown that a lack of this vitamin increases the risk of developing Hashimoto’s thyroiditis, but also that supplements of this vitamin help to improve the course of the disease. According to research, patients with hypothyroidism often have a deficiency and the use of vitamin D supplements is recommended.
The main source of intake of the vitamin is sunlight. Other sources of intake are egg yolk, mushrooms, liver, sardines and large fatty fish such as salmon and tuna.
Magnesium
Magnesium is one of the most useful elements for the body and participates in many chemical and metabolic processes. However, its intake from food has decreased due to over-cultivation of the soil, resulting in magnesium deficiency being a common phenomenon. Low levels of this metal are associated with an increased risk of Hashimoto’s disease and higher thyroid antibodies.
Foods rich in magnesium are almonds, arugula, spinach, lettuce, seeds, bananas and dark chocolate.
Zinc
Another element that plays an important role for the thyroid and the production of its hormones is zinc. Adequate intake reduces the likelihood of autoimmune diseases and helps delay the progression of Hashimoto’s thyroiditis. Research shows that taking a zinc supplement in combination with selenium improves thyroid hormone levels.
Sources of intake are oysters, oats, seeds, spinach, mushrooms and nuts.
Iron
Ferritin and iron should be checked in all those suffering from hypothyroidism and Hashimoto’s thyroiditis, as iron deficiency can slow the conversion of T4 to T3. Therefore, attention should be paid to the diet of these individuals, so that foods that are good sources of vitamin iron are consumed.
Foods that can help with iron absorption include spinach, liver and red meat, shellfish, legumes, dark chocolate, tofu, quinoa and molasses.
B vitamins
There is a tendency for vitamin B12 deficiency in people with Hashimoto’s. Taking a high-quality vitamin B supplement and foods rich in it such as sardines, tuna, salmon, eggs, almonds, liver, broccoli, legumes, avocado, mushrooms, chicken, increases levels of B12 and other important B vitamins.
Omega-3 Fatty Acids
The omega-3 “good” fatty acids have been shown to be particularly beneficial in the management of Hashimoto’s Thyroiditis. Omega-3 fatty acids can reduce inflammation caused by an underactive thyroid. Their deficiency reduces thyroid hormone secretion and affects basic brain functions such as memory and cognitive thinking.
Foods rich in omega-3 fatty acids include large, fatty fish such as tuna, cod, salmon and mackerel, walnuts, flaxseed and chia seeds.
Probiotics
Probiotics help support gut health and reduce inflammation, which also helps regulate the thyroid. They are an essential part of the diet, as they help create a healthy environment in the gut by balancing the microbial microflora and at the same time contribute to maintaining a stronger immune system.
Foods rich in probiotics include sour milk, kefir, yogurt, pickles and olives.
What foods should we avoid?
Gluten
Research has shown the association of gluten with thyroiditis as many patients with Hashimoto’s are intolerant to gluten. It is known that celiac disease and Hashimoto’s thyroiditis share a common genetic predisposition. If there is an autoimmune condition, such as Hashimoto’s thyroiditis, gluten can cause inflammation and lead to a form of intolerance.
Gluten is found in large quantities in wheat, rye, barley and oats, while it is contained in smaller quantities in Zea flours. Gluten-free foods include rice, corn, potatoes, quinoa and buckwheat.
Other foods
Thyroid function also appears to be disrupted by foods containing fluoride, chlorine, and bromine. Such foods include algae (especially spirulina), broccoli, cauliflower, Brussels sprouts, cabbage, and soy products.
Conclusion
Lifestyle changes can help reduce symptoms of thyroiditis, such as fatigue and muscle pain, stress reduction, improved mood, and weight control. Include fresh fruits and vegetables, lean meat, and fish in your diet, limit processed foods high in sugar, and consult your doctor about possible supplements.
RESOURCES
Hess, S.Y., Zimmermann, M.B., Arnold, M., Langhans, W., Hurrell, R.F., 2002. Iron deficiency anemia reduces thyroid peroxidase activity in rats. Int J Endocrinol.
Hu S, Rayman MP., 2017. Multiple Nutritional Factors and the Risk of Hashimoto’s Thyroiditis.
Ventura M, Melo M, Carrilho F., 2017. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol.
