How thyroid issues affect weight gain

by Marcelle Pick, OB/GYN NP

When I talk with women suffering with unexpected weight gain, often one of the first questions I am
asked is Is it my thyroid?

Sometimes, my answer is yes after all, our thyroid hormones play a huge role in regulating our
metabolism and how we use nutrients.

And research shows that even small changes to the thyroid function can cause weight gain. In fact,
many women who have been told their thyroid test results are normal may still have a reduced
thyroid function (subclinical hypothyroidism) thats enough to cause weight gain and other bothersome
symptoms.

At the clinic, I work with women suffering from a wide range of thyroid issues from those just
starting to suspect they have a thyroid problem to those already taking medication. And I tell each and
every one of them how they can benefit from natural thyroid support and a holistic approach that
considers thyroid function as part of overall hormonal balance.

Try our Personal Program for Thyroid Support for mild, moderate and severe thyroid issues.

The thyroid and unexpected weight gain: an early signal

Unexpected weight gain and difficulty losing weight may be one of the first noticeable signals that
youre struggling with hypothyroidism (a sluggish thyroid) or subclinical hypothyroidism. Many women
tell me about their frustration with gaining five pounds every year and not being able to figure out why!

Reduced thyroid function may be the result of the thyroids impaired ability to produce hormones, or
the body may have difficulty using the thyroid hormones. Either way, problems with your thyroid
hormones may cause the rate at which you use nutrients (your metabolic rate) to slow down.
 We are especially prone to thyroid issues and weight gain as women because the thyroid is linked to
other systems that affect weight including the proper functioning of our neurotransmitters,
reproductive hormones, and adrenal glands.

Thyroid issues affect women of all ages

While we see women of all ages with thyroid issues, there are times in your life when your hormones
fluctuate more and when the development of thyroid issues may be even more likely:

What can you do about thyroid issues and weight gain?

Making good nutrition and supplementation a consistent part of your life is the most effective way to
support your thyroid. Consistency is so important! As women, many of us spend much of our lives
dieting sometimes in a yo-yo cycle of feasting or fasting. This is one example of how we may decrease
our metabolic rate and put stress on other hormone systems which leads to weight gain.

Here are my top tips for eating to support your thyroid:

When should I see a practitioner?

Weight gain along with other symptoms could be a sign that you need to have a thyroid test:

Symptoms of hypothyroidism

Symptoms of hyperthyroidism

Choose whole foods for optimal nutrition and a high quality multivitamin-mineral supplement. Iodine
and selenium are the most important thyroid supporters, but you also need zinc, iron, and copper.

Eat your meals and snacks at regular times, and be sure to eat breakfast within an hour of waking.
Missing meals or snacks can stress your thyroid.
Include protein at every meal, as well as fiber for breakfast and lunch. Remember that good sources of
fiber include fruits and vegetables, not just grains.

Completely eliminate gluten, sugar/sweeteners, alcohol, and junk food. These ingredients can interfere
with healthy thyroid function.

Learn which foods contain thyroid-suppressing compounds known as goitrogens including

cruciferous vegetables such as cabbage, broccoli, and cauliflower. Always steam or cook these
vegetables to reduce or eliminate the goitrogens.

Support your thyroid with a phytotherapeutic product, such as our new T-Balance formula. Using
leading research on trace minerals and phytotherapy for thyroid support, T-Balance is formulated to
boost energy and support healthy cell metabolism not only in the thyroid gland but throughout the
body. It includes bacopa, hops, sage, ashwagandha, and coleus forskohlii as well as selenium and
iodine.

Your opportunity to take action

At Women to Women, we know that symptoms are your bodys way of signaling that it needs help. So if
you start seeing unexpected weight gain and believe it may be related to your thyroid, this is a good
time to listen to your body and take action based on how you feel, rather than a test result.

For many women, a balance of good nutrition, supplemental nutrients, and phytotherapy is the true
support their thyroid needs to increase metabolic functioning and lose weight. Ive also seen that an
optimal diet is critical to prevent additional symptoms from progressing, as well as to promote overall
thyroid and body health.

Five steps for thyroid symptom relief

by Dixie Mills, MD, FACS

We often hear about the connection between thyroid and weight gain, but many women I talk to dont
know that the thyroid plays a role in almost every system in the body. This is why hypothyroidism (an
underactive thyroid) can make us feel so unlike ourselves. Ive heard women talk about fatigue, mental
fog, depressed moods, constipation, dry skin, and even brittle nails when it comes to thyroid symptoms.
 Some women have already been diagnosed with hypothyroidism, others are experiencing symptoms,
but still show thyroid levels in a normal range (called subclinical hypothyroidism), and some are simply
wondering how to support their thyroid and prevent future issues. Its common knowledge that you can
take a prescription for an underactive thyroid, but did you know that you can find natural thyroid
symptom relief?

Heres how to minimize thyroid symptoms, while supporting your overall health.

1. Eat thyroid supporting foods

Research shows us that the thyroid needs specific vitamins and minerals to function. Minerals like
iodine, selenium, and zinc and vitamins like A, C, and B can all be found in every day foods you see at
your grocery store. For a list of whole foods to support your thyroid, see our article on Eating for thyroid
health.

Tip: Next time to go to the grocery store reach for foods like shrimp, haddock, salmon, sea vegetables,
eggs, and mushrooms. These are all rich in iodine, one of the most important minerals for healthy
thyroid function.

2. Use vitamins, minerals, and plants to support healthy thyroid function

My thyroid medication has to be decreased! My doctor keeps calling in lower dosages. Its great!

Leslie, Personal Program Member

Read Leslies story

In addition to the nutritional benefits offered by whole foods, there are also high quality multivitamin-
mineral complexes available to help you fill in any nutritional gaps. Certain herbs are also thyroid
supporting. Weve formulated a thyroid support product with iodine and selenium along with hops to
enhance the uptake of iodine in the thyroid, Coleus to mimic the effect of TSH, Ashwagandha to gently
ease thyroid symptoms, and others to help naturally boost energy and support your thyroid function.
This product is available through our Personal Program for Thyroid Support.

Tip: Take a quality multivitamin that is rich in iodine and selenium.

3. Get regular exercise

Bridge pose

Bridge pose, also known as Setu Bandha Sarvangasana, helps improve blood flow to the neck area,
stimulating the thyroid.

Step by step directions.

Research shows us that thyroid hormones can increase when we increase our heart rates. And so you
might consider exercise a friendly reminder for your thyroid to stay active. Walking, dancing, sports, and
especially yoga can all help to support your thyroid.

Tip: Find a friend, family member, or co-worker who wants to take regular walks and set a time each day
to take a walk together.

4. Prioritize restoration

Our stress response can directly influence thyroid function. For example, the stress hormone cortisol
can inhibit both thyroid stimulating hormone (TSH) and the thyroid hormone known as T4. Make it a
priority to cultivate calmness throughout your day. Deep nostril breathing, meditation, and naps can all
bring our stress hormones down. You may also consider simply getting more sleep at night to counter
stress during the day.
Tip: Take a warm bath three nights a week before bed and make it special by lighting candles, using
special bath salts, or playing relaxing music.

5. Explore your emotional health

Many ancient traditions believe that the thyroid is particularly sensitive to bottling emotions or
holding our tongues. Recognizing your emotional health may be an important part of supporting your
thyroid. As women, we are often drawn to nurturing others before exploring our own emotional needs.
Spend time with your feelings. Whether you write them down or talk about them, expressing our
emotions is the first step to emotional health.

Tip: Write one sentence a day in a journal or notebook about how you feel.

When something is off with my body, I always try to begin with a natural approach. And even for my
patients who need prescription medication, these natural thyroid symptom-relief tips can offer another
layer of support. If youre suspicious about your thyroid, take our Thyroid Health Profile to see where
you fall and you can always contact your health care practitioner for your specific questions. In the
meantime, youll be surprised by the difference these steps make in how you feel.

Eating to support your thyroid simple ways to naturally preserve thyroid function

by Marcelle Pick, OB/GYN NP

The case for thyroid nutrition

What about soy and thyroid health? Foods that may disrupt thyroid function

Find your balance the Women to Women approach

Lately Ive noticed theres a lot of misinformation out there about thyroid health. One recent favorite of
mine was the Newsweek article discussing harmful medical advice dispensed on Oprah Winfreys
show. The section about thyroid health warns that taking iodine supplements and drinking soy milk are
just what [women] shouldnt do. The problem with these sound bites is that real information and solid
science are lost. The fact is, there are many foods and nutrients that support our thyroid health
naturally, including iodine-rich foods. And as the women of our generation discover imbalances in their
bodies, they want useful facts so they can make choices to correct them before they become more
serious and irreversible.

Your thyroid is one of the most important glands in your body. It controls the way you metabolize food,
the way you use energy, lose and gain weight, how well or poorly you sleep, and much, much more. We
know that women are more prone to thyroid conditions than men, and that many of these problems
first manifest during times of hormonal flux, such as perimenopause and childbearing.

One of the best ways to support the thyroid gland through all of life's important changes is by eating
more carefully. As we approach these transitions, perhaps its time for everyone to take a look at how
the foods we eat can help or hurt our thyroid function. You may have heard conflicting information
about iodine, soy, or even broccoli. Lets get the facts straight by looking at how specific foods and
supplements influence this master gland, and learn what you can do to support your thyroid health.

The case for thyroid nutrition

Like every cell and organ in our bodies, the thyroid requires specific vitamins and minerals to carry out
everyday functions. Though there are several nutrients the thyroid uses, Ill highlight those that research
shows to be most crucial. Weve evolved to extract these micronutrients from the foods we eat (see the
chart below for foods you can eat to obtain these nutrients). You may also choose to supplement, but
before starting any supplements for thyroid function, I encourage you to learn more about your
individual needs. If you think you may have a thyroid imbalance, its a good idea to see a healthcare
practitioner to request a full thyroid hormone panel, as well as to have your iodine, selenium, and
vitamin D levels tested. Most functional medicine practitioners are familiar with this style of testing.

What does active thyroid hormone (T3) do?

Like sex hormones, thyroid hormone alters the way our genes are expressed at the cellular level, and
also signals non-gene-related actions.

Among its many functions, T3:

Increases the rate of energy production and consumption at the cellular level.

Helps us produce body heat.

Increases cardiac output, blood pressure, and delivery of oxygen to our tissues.

Increases the transport of glucose in our skeletal muscles.

Helps regulate blood cholesterol levels.

References

Iodine (I). Your thyroid simply cant function without this crucial trace element, and if you are iodine-
deficient, higher iodine intake could make all the difference for your thyroid. The essential thyroid
hormones that circulate in our bodies, known as T4 (also called thyroxine) and the more active T3, are
the only iodine-containing hormones in humans. According to a 2002 CDC nutrition evaluation,
approximately 36% of women of childbearing age in the US may receive insufficient dietary iodine. If you
are deficient in iodine, the thyroid just doesnt have the most basic building-blocks to make its key
hormones, and all the tissues in the body are negatively impacted as a result. (Read our article on iodine
and thyroid health to learn more.)

Selenium (Se). Selenium is another indispensable element to healthy thyroid function. An array of
selenium-based proteins and enzymes help to do several things: they regulate thyroid hormone
synthesis and metabolism; convert T4 into the more accessible form of thyroid hormone, T3; and
maintain just the right amount of thyroid hormones in the blood and tissues, including the liver, kidneys,
and thyroid gland, as well as the brain. Selenium-containing enzymes also function in a protective
detox capacity, preserving the integrity of the thyroid gland when were under all kinds of stress
oxidative, chemical, even social stress! Selenium also helps the body to more efficiently recycle its iodine
stores, which can become an important concern as we grow older.

Zinc (Zn), iron (Fe), and copper (Cu). There is no doubt that iodine and selenium are the major players
when it comes to trace elements. But there are three trace metals zinc, iron, and copper that play
vital roles in healthy thyroid function as well.

While research has shown that both hypothyroidism (underactive thyroid) and hyperthyroidism
(overactive thyroid) can sometimes result in a zinc deficiency, women with hyperthyroidism may be
more prone to zinc deficiency because an excess of thyroid hormone can increase the elimination of zinc
in the urine. When zinc is low in the body, TSH (thyroid-stimulating hormone), T4, and T3 can in turn
become low in the body.

As for iron, research is showing that there is a link between iron deficiency and decreased thyroid
efficiency. If you are both anemic and iodine-deficient, supplementing with iodine alone is unlikely to
resolve the thyroid imbalance you will also need to replenish your iron stores.

Copper is a metal that is needed in trace amounts to produce thyroid-stimulating hormone (TSH). Its
also required for oxidizing iodine to form T4, so when your bodys supply of copper is poor, your rate of
T4 production will be impeded. T4 keeps your bodys cholesterol synthesis on track, and one theory has
it that copper deficiency could be what makes people with hypothyroidism more prone to developing
high cholesterol and heart problems.

Whole foods to support your thyroid

This chart provides whole food sources of the vitamins and minerals discussed in this article. There is a
wide variety to choose from, so treat your thyroid to a good meal!

Iodine Primary sources: sea vegetables (kelp, dulse, hijiki, nori, arame, wakame, kombu) and seafood
(clams, shrimp, haddock, oysters, salmon, sardines), as well as iodized sea salt.

Secondary sources: eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash,
Swiss chard, garlic

Selenium Brazil nuts, tuna, organ meats, mushrooms, halibut, beef, soybeans, sunflower seeds
(Note: selenium content of land-based foods is contingent on soil substrate selenium levels.)

Zinc Fresh oysters, sardines, beef, lamb, turkey, soybeans, split peas, whole grains, sunflower seeds,
pecans, Brazil nuts, almonds, walnuts, ginger root, maple syrup

Copper Beef, oysters, lobster, shiitake mushrooms, dark chocolate, crabmeat, tomato paste, pearled
barley, nuts, beans (soybeans, white beans, chickpeas), sunflower seeds

Iron Clams, oysters, organ meats, soybeans, pumpkin seeds, white beans, blackstrap molasses,
lentils, spinach

Vitamin A

(beta-carotene form) Kale, sweet potatoes, carrots, winter squash/pumpkin, spinach, cantaloupe,
broccoli, asparagus, liver, lettuce
Vitamin C Guava, peppers (chili, Bell, sweet), kiwifruit, citrus, strawberries, broccoli, cauliflower,
Brussels sprouts, papaya, parsley, greens (kale, turnip, collard, mustard)

Vitamin E Whole grains, almonds, soybeans and other beans, sunflower seeds, peanuts, liver,
leafy green vegetables, asparagus

Vitamin B2

(riboflavin) Brewers yeast, organ meats, almonds, wheat germ, wild rice, mushrooms, egg yolks

Vitamin B3

(niacin) Brewers yeast, rice bran, wheat bran, peanuts (with skin), liver, poultry white meat

Vitamin B6

(pyroxidine) Brewers yeast, sunflower seeds, wheat germ, fish (tuna, salmon, trout), liver, beans
(soybeans, lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice, bananas

Antioxidants and B vitamins. Oxidative stress is what scientists have found to be associated with
degenerative diseases and the aging process in general, youve no doubt heard that antioxidants are
good for you. Many common micronutrients have antioxidant qualities, but beta-carotene (vitamin A),
vitamin C, and vitamin E along with selenium and iodine as mentioned above are important
antioxidants that help your thyroid gland neutralize the oxidative stress it encounters on a daily basis.

In hyperthyroidism, the most common form of which is Graves disease, oxidative stress in the body can
be particularly high. The theory is that because the thyroid is more active, its using more oxygen, which
leads to an accumulation of oxygenated compounds that can harm your cells. This is why antioxidants
are recommended, especially in hyperthyroidism. The B vitamins (B2, B3, and B6) are also important for
thyroid function because they are involved in manufacturing T4.

What about soy and thyroid health? Foods that may disrupt thyroid function

If you read the Newsweek article (Live Your Best Life Ever!) about the bad advice Oprahs medical
experts dispense, you might be confused about soy. In the article, Dr. David Cooper of Johns Hopkins
Medical School explained that if you have hypothyroidism and take thyroid hormone replacement,
eating soy can block your ability to absorb the medication. My objection to such an oversimplification is
that it glosses over the very information women would find so useful. Lets look more closely at the
science.
 Some studies have shown that the isoflavones in soybeans inhibit the enzyme responsible for adding
iodine to thyroid hormone, thyroid peroxidase (TPO). These and other studies also demonstrate,
however, that soys effect on the thyroid involves the critical relationship between your iodine status
and thyroid function. This means that if you have low iodine in your body, the soy isoflavone could bond
to what iodine you do have, leaving you with an inadequate reserve for thyroid hormone production.
Evidence suggests that if you have sufficient iodine in your body, eating soy will most likely not be a
problem. And Ive seen soy help so many women with menopausal symptoms that it would be a shame
not to consider it as an option. (Just be sure it is not genetically modified soy.)

More to the point, there are hundreds, if not thousands of other compounds found in edible plants that
inhibit the TPO enzyme. The isothiocyanates found in the Brassica family of vegetables broccoli,
cauliflower, cabbage, Brussels sprouts, and so on can reduce thyroid hormone in the same way. An
enlarged thyroid is sometimes referred to as a goiter, and these compounds are sometimes categorized
as goitrogens. Such compounds have also been found in very small amounts in countless other foods
from peaches and peanuts to strawberries and spinach! But, again, as long as you get enough iodine
from your diet, as well as other micronutrients essential to thyroid function, I would not recommend
cutting all these healthy foods out. Simply pair these foods with the iodine-rich and micronutrient-rich
foods listed in the chart above, or lightly steam them to counteract their activity. See our article on
goitrogens for more about how to address the goitrogenic compounds found in certain foods.

There is one food I do strongly recommend avoiding if you have a thyroid condition: gluten. A distinct
connection between celiac disease, gluten intolerance, and autoimmune thyroid issues has been
observed, and many of my patients find that when they remove gluten-containing foods, they feel much
better and notice fewer problems with their thyroid.

Finding your balance the Women to Women approach

I know that supporting your thyroid naturally can be more complicated than simply popping a pill, so I
want to recap some key points about how to eat for thyroid health. One thing I can say for sure: as you
learn more about your body and how to support it, I promise youll feel better and better!

Start with whole food, and supplement as needed. Getting as many pro-thyroid nutrients through
wholesome foods is ideal, but I know this isnt always easy or even possible in our busy lives.
Supplementing with a top-quality multivitaminmineral complex, like the one we offer in our Personal
Program, will provide the foundation you need for preventive thyroid health. If you already have thyroid
imbalance, talk to your practitioner about using supplements before a prescription. The problem with
prescriptions like Synthroid (levothyroxine) is that once you go on them, your thyroid backs down, and it
can be difficult to get off of thyroid replacement drugs.

Get tested. I recommend having a full thyroid hormone panel, which is routine for many practitioner
visits. But I also recommend testing your iodine, selenium, and vitamin D levels. Together, the results of
these various tests should give both you and your practitioner a better sense of underlying conditions
and how to begin your treatment.

Too much can be as bad as too little. While all of the micronutrients Ive discussed above are important,
overloading on just one will not help your thyroid or resolve your imbalance! There are many complex
interactions between the pro-thyroid nutrients, especially iodine and selenium, so please work with
your practitioner to find a gentle balance that is right for you.

Address stress issues. Your thyroid doesnt operate well under continued stress. One way to minimize
physical stress in the body is by eating well and often. We suggest 3 balanced meals and 2 healthy
snacks a day.

You and your thyroid deserve a break sit and enjoy!

This is perhaps one of the most overlooked pieces of advice in our modern lives: sit and enjoy your
food! As women in todays world, we are expected to do and be so many things that eating while
standing at the kitchen counter, driving, or seated at your computer seems normal. But as you may have
read in my article on hypothyroidism in menopause, the thyroid is very sensitive to stress. Give your
mind, your body, and your thyroid a break by sitting in a comfortable space while you eat. Enjoy your
meals in peace with friends and family, and talk, laugh, and allow the food you consume to nourish your
thyroid, too. You deserve this break, and your body will thank you for it!

Natures solutions for thyroid health

by Marcelle Pick, OB/GYN NP & Dixie Mills, MD

We find that in addition to the latest research showing why plants, herbs, and minerals can do the
impressive things they do for our thyroid health, hearing from women who are feeling better without
prescription medication also proves just how effective natures remedies can be.

So let us introduce you to Brooke, a young professional who was diagnosed in her 30s with subclinical
hypothyroidism by her functional medicine practitioner. Her symptoms of unusually itchy skin and
weight gain at first had seemed unrelated. Brooke lived in a northern state, so she was used to
moisturizing during the winter as well as to putting on a few pounds to battle the cold.

But when she found the itching was so severe she had to hide in a conference room to scratch, Brooke
knew something was wrong. Especially since her mother had been diagnosed with hypothyroidism and
put on prescription medicine when she was 42.

After hearing her thyroid health wasnt ideal, Brooke knew she simply wasnt comfortable with
medication as her only option because of her age and the experience of her mother (who still had
symptoms). Brooke instead did some research, worked with her practitioner, and chose to try a natural
approach. Within six weeks of taking supplements, she started to find relief.

If youre concerned about your thyroid health, lets take a closer look at how natural solutions can help
you feel better by offering your thyroid the support it needs:

How plants and minerals support your thyroid

Your thyroid affects and is influenced by almost every system in your body. As a result, thyroid
symptoms may appear if your thyroid gland is not producing enough thyroid hormones or because there
are imbalances throughout the body that are interfering with your thyroid function.

Depending on your personal needs, specific plants and minerals may:

Provide a boost in energy (fatigue is one of the top complaints we hear from women about thyroid
issues)

Help maintain thyroid hormone production

Help support healthy thyroid cell metabolism

Provide support without requiring you to be on prescription medication for the rest of your life

Even if you are already taking medication for hypothyroidism (an underactive thyroid), providing natural
support through plants and minerals may be a good option to help support your body and may lead to a
reduction in the amount of medication you need to take.
Get started with our Personal Program for Thyroid Support.

My natural prescription for thyroid support

We believe the complex relationship between systems is why plant and mineral support is so important
for anyone concerned about their thyroid health. The trace minerals of iodine and selenium are the
most well-known natural remedies, but lesser-known options may make a big difference too.

Many other plants and minerals have the ability to adapt and change to support your body in different
ways by mimicking what your body is able to do naturally when it is working at its best. This is known as
the adaptogenic effect, and it allows your body to use what it needs even if you dont know exactly
what is wrong.

Your thyroid support apothecary

You can discover a variety of natural remedies in our natural apothecary and learn more by clicking to
find how each provides support for your thyroid. We have included many of them in our T-Balance, part
of our Personal Program for Thyroid Support.

Source for achyranthes aspera image: caliban.mpiz-koeln.mpg.de/mavica/index.html part of

www.biolib.de

We always recommend that you keep your health care provider informed of any natural remedies you
are using, or to check in regularly and report any changes.

A lifetime of feeling better

We talked with Brooke again recently. She is relieved not to be looking at a lifetime of prescription
medication. And, she is encouraging her mother to add supplements to her routine to see if the extra
support can help her manage her remaining symptoms.
 Brooke also tells us that in addition to finding relief from the dry skin and weight gain, she is
experiencing more energy both at work (where she just received a promotion) and with her exercise
routine.

We know that every womans symptoms and situation are different. Thats why it is so important for
you as an individual to understand all your options so that you may consider what is best. For many
women, natures remedies may offer a good first step.