Thyroid — the body's "metabolism engine"
The thyroid is a small butterfly-shaped gland in the front of the neck that produces hormones T3 (triiodothyronine) and T4 (thyroxine), which regulate metabolic rate in almost every cell of the body. When the thyroid works too slowly (hypothyroidism), the entire metabolism slows down — BMR may decrease.
Hypothyroidism affects about 5–10% of the population, and it is 5–8 times more common in women than in men. Many people struggle for years with "unexplained" weight gain until it finally turns out that the culprit is the thyroid.
🔍 Hypothyroidism Symptoms
🥶 Classic Symptoms
Persistent fatigue, cold intolerance (always cold), weight gain without a clear cause, constipation, dry skin, hair loss.
🧠 "Hidden" Symptoms
Depression / low mood, memory problems ("brain fog"), muscle weakness and pain, hoarse voice, slowed heart rate.
🔬 Laboratory Markers
High TSH (> 4,5 mIU/L), low FT4 and/or FT3. However, "subclinical" hypothyroidism (TSH 2,5–4,5) can also cause weight problems.
🥗 Nutrition for Thyroid Health
The thyroid is sensitive to nutritional deficiencies. Key nutrients for thyroid function:
| Nutrient | Recommended Daily Allowance | Sources |
|---|---|---|
| Iodine | 150 mcg | Seaweed, iodized salt, fish, eggs |
| Selenium | 55–100 mcg | Brazil nuts (1–2 pcs/day!), tuna, sunflower seeds |
| Zinc | 8–11 mg | Oysters, beef, pumpkin seeds, chickpeas |
| Iron | 8–18 mg | Red meat, spinach, lentils, liver |
| Vitamin D | 800–2000 IU | Sun, fatty fish, supplements |
| Tyrosine | From protein | Chicken, turkey, fish, dairy products, soy |
⚠️ Foods to Consume in Moderation
Some foods contain goitrogens — substances that can interfere with iodine absorption in the thyroid:
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, collard greens) — BOILED or STEAMED, they are safe. Goitrogens break down when heated.
- Soy products — large amounts can interfere with thyroid hormone production and levothyroxine absorption.
- Gluten — for some people with Hashimoto's thyroiditis, a gluten-free diet helps.
Important: There is no need to completely avoid these foods. Just eat them in moderation, cooked, and separately from thyroid medication (at least a 4-hour gap).
💡 Practical Everyday Tips
📋 Track Progress
Use a diary or app. Weekly trends are more important than daily fluctuations. Regularly measure not only weight but also circumferences.
💧 Drink Enough Water
2–3 liters per day. Water aids digestion and metabolism and reduces false hunger.
😴 Sleep 7–9 Hours
Quality sleep is essential for hormonal balance, muscle recovery, and appetite control.
🏃 Move Every Day
Even 30 minutes of walking per day can significantly improve metabolism and mood.