Dealing With Hypothyroidism And Fatigue

fatigue
Hypothyroidism Fatigue

Dealing with hypothyroidism and fatigue that follows is not easy. Sometimes one feels tired to even take steps to prevent tiredness. When a friend of mine (who shall remain nameless) was first diagnosed with hypothyroidism she felt very depressed. For a year she had been suffering from symptoms that are very difficult to deal with. We got together and came up with some very simple ways in which to keep them under reasonable control:

Eat suitable fruits

On the whole fruits are very good for our health. But some fruits will prevent bloating; which is one of the symptoms of hypothyroidism.

Regularly eat: Melons, blackberries, raspberries, bananas, seedless grapes or pineapple.

Completely avoid: Pears, cherries, strawberries, apples, blueberries and prunes.

Eat foods rich in Omega 3

Salmon fish is not the only food that is rich in Omega-3 fatty acids. You must also consume 1 walnut and 2 tsp of flaxseeds per day to maintain a good balance of fatty acids. You can also add spinach, beef liver and egg yolk in your diet.

Improve your sleep pattern

Dealing with insomnia is another problem with hypothyroidism. Combine lack of sleep with bloating and you have a real disaster on your hands. Relax – here’s a very effective way to maintain a reasonably good sleep pattern and beat the symptom:

  • Reduce your intake of caffeine and alcohol.
  • Save your favourite slow audio tracks on your mobile phone or iPod. The focal word here is “slow”. Instrumental music will also induce sleep.
  • Go to bed at the same time everyday till your body-clock gets accustomed to it.
  • Just before going to bed have a glass of hot milk.
  • In case of lactose intolerance, you can have chamomile tea instead of milk.
  • If you have any nagging worry tell yourself – “I know how to deal with this. I’ll take care of it tomorrow.”
  • Settle down and listen to music till you feel really sleepy.  Focus on the melody and sweetness of the music and don’t let your mind wander back to worries.

Learn positive thinking

If you still find it difficult to sleep, teach yourself to always think positive. Are you wondering, “How does positivity control insomnia?” Here’s an easy suggestion – try to associate the songs/tunes with a happy memory. Save songs that remind you of your child’s antics, fun with siblings, your honeymoon, parental love, your first romance, and such memories that will give you a warm and happy feeling. The “song-to-happy-memory” association will help you to stay positive at bedtime and improve sleep cycle.

Prevent lifestyle diseases

You have sufficient lousy symptoms to deal with when you are undergoing treatment for hypothyroidism so why add other lifestyle diseases to the list! It is best to eat sweets, very salty and fried foods in moderation so that you can prevent high blood pressure, diabetes and cholesterol. Stay with safer foodstuff like fish, low fat dairy products, brown rice, gluten free cereals like finger millet, oats, fruits and vegetables.

Check for other deficiencies

Sometimes deficiencies in vitamin B12 can also cause fatigue. A secondary effect of hypothyroid is low calcium absorption and weakening of the bones and cartilage. So it is always advisable to check your B12, calcium and D3 and thyroid levels once in six months. Also check your hemoglobin levels and take the prescribed supplements to make up for any deficiencies.

Practice yoga and pranayam

Enrol in a yoga class near your residence. Learn the breathing techniques (pranayam) and asanas that are specifically meant for thyroid imbalance and practice them under supervision of a qualified instructor. They have proved to be extremely effective in controlling the symptoms and you will even be able to reduce your medication to the minimum maintenance dose.

And yes – stop smoking and don’t miss your medication. Stay healthy and enjoy life.

Ideal Foods For Flawless Complexion

Beauty 1

The easiest way to have an enviably glowing skin is by adding these ideal foods for flawless complexion in your daily diet. A little neglect in skin care and I might end up with a dry and rough face or worse – acne! Then I’ll go into overdrive and take some corrective action. But recently, I haven’t needed such drastic measures because of these foods…

FRESH FRUITS AND VEGETABLES

healthy diet 3healthy diet 1 healthy diet 2oranges

Why not keep one meal just for salads? I had a habit (bad!!) of having 4 cups of tea per day, one of which was at 11 AM. As soon as I switched to having a plate of assorted fruits or a bowl of salad with 1/2 teaspoon lemon juice I haven’t needed any makeup. Daily application of a moisturizer is more than sufficient. You can innovate by mixing bean sprouts with your favorite veggie or fruit. Add a dash of honey for vitamin B. The salad will provide fiber and the face will develop a natural glow.

GREEN LEAF TEA

green leaf tea

We all know that it is the best source of antioxidants. Out of my 4 cups of tea per day, I have already replaced my mid-morning cup with salad. Changing the first cuppa of the day takes more will power so I left it for the second month. My first attempt was with a teabag and it turned out bitter. I had to throw it and was a complete waste!! Next attempt – just 1/2 tsp of fresh green tea leaves brewed for 5 minutes. It was perfect and I was willing to switch. That’s 2 bad, bad cups of tea converted into healthier options.

FISH AND EGGS

salmon boiled egg

Dead skin needs to be replenished. Your intake of protein-rich diet will help in the formation of new cells. From both health and beauty points of view, salmon and tuna fish are ideal as they contain Omega 3, Omega 6 and Omega 9 fatty acids. Chicken too is rich in protein and is healthy but fish is best from the beauty angle. Also, an egg a day will prevent arthritis.

pulses

Vegetarians, can increase their intake of pulses, especially chickpeas (kabuli chana) and kidney beans (rajma).

DAIRY PRODUCTS

milk yogurt

If you can digest milk, then drinking 2 glasses of milk per day will make your skin baby soft. Some of us are allergic to the lactose present in milk. Have two big bowlfuls of yogurt instead. I usually have yogurt or a glass of buttermilk after lunch. The hair will develop a natural silky sheen. Another option is to make a fruit smoothie for evening snack, maybe around 5-6 PM. That’s how I replaced my 3rd cup of tea.

SEEDS AND NUTS

flaxseeds pumpkin seedswalnutalmonds 1

I usually add flax seeds and pumpkin seeds in my 11 AM salad so that takes care of two items. Add 2 almonds and 1 walnut to your breakfast menu. These seeds and nuts are foods rich in selenium and zinc which prevent acne and blemishes. Also, walnuts keep arthritis at bay.

WATER

water

As per the Mayo Clinic recommendations the ideal intake of water per day is 1.9 to 2 liters. With busy schedules sometimes it is not possible to maintain this rhythm. So I added watery fruits and vegetables in my diet (given below) and it made a huge difference in the complexion:

  • Fruits – apples, watermelon, raspberries, oranges, grapefruit, plums, cherries, grapes, etc.
  • Vegetables – Iceberg lettuce, cucumber, cabbage, tomatoes, bell peppers, zucchini, radish, cauliflower, green peas, carrots and others.

Eat whatever is in season at that time so that you get fresh stock at the most affordable rates.

DARK CHOCOLATE

dark chocolate

If you want a real power-packed antioxidant, dark chocolate is what you need. Go in for the organic 100% cacao dark chocolate variety if you want quick results of a smooth and glowing complexion. It can be slightly bitter in taste but you must try at least 70% pure cacao chocolate for good results. Chocolate, wow! Predictably, this was the easiest to add in my diet! I love chocolate and if it is good for the complexion, lead me on…

SOYBEAN PRODUCTS

soy chunks

Most of us already know the many health benefits of soybean, but adding it specifically in my diet was not easy because I didn’t like the odd flavor of the granules/chunks available in the market. Nor did I like soy milk! So I improvised:

  • Soaked the chunks or granules in some warm milk for 1/2 an hour,
  • Squeezed out the milk and mixed the chunks/granules in my usual vegetable or fish curry.

Note 1: Soy products are not recommended for those suffering from thyroid imbalance.

Note 2: You can also soak the chunks/granules in warm water instead of milk.

OATMEAL

oatmeal

Although I have listed it last of all, let us not forget the health and beauty benefits of oatmeal. By providing the essential fiber, it helps to digest food properly. This in turn ensures that the nutrients are absorbed by the system giving the skin a healthy glow.

There are many more ideal foods for flawless complexion but these are quite sufficient to start with. Let me know if you have other interesting ideas in the comments below. I’d like to try out some new recipes. Stay healthy, stay beautiful…