Taken from “The Adrenal & Thyroid Revolution” by Aviva Romm, MD.
Ok, so this is pretty comprehensive and a bit overwhelming, but you Do Not have to do all of this at once. Your body is a miraculous living bio-diverse organism that has the ability to heal itself when given enough time and support. Start with one thing at a time and pace yourself. You have been surviving this long bombarding your body from every direction, so a few more months will not make be fine, unless you have been given a rapid terminal diagnoses. In that case, you really need to work with a functional or naturopathic doctor, holistic nutritionist, or some other knowledgeable expert that can help guide and support you. Do your research and do not just pick someone randomly because you are desperate.
Remove all plastic storage containers and microwaveable containers, as well as straws, plastic wrap and plastic water bottles. These typically contain Bisphenol-A or BPA which is a hormone and immune system disruptor, causes weight gain, insulin resistance, and diabetes. Replace with glass or stainless steel.
Get rid of products that contain parabens and phthalates; including foods, cosmetics, shampoos, soaps, detergents, household cleaning products, perfumes, and shower curtains; which are hormone disruptors, cause weight gain, insulin resistance, and diabetes.
Replace mattresses, bedding, drapes, rugs, and other household items that contain flame retardants like, organophosphate and PBDEs. They disrupt hormones and the immune system, cause weight gain and insulin resistance, and contain bromine which is a major thyroid disrupter and blocks the effects of thyroid hormone T4 on brain function. (Bromine is also found in baked goods and sugary beverages as brominated oil.
Get rid of antibacterial soaps/deodorants and hand sanitizer, which contain triclosan, a hormone disrupter and microbiome disrupter.
Chlorine and fluoride, found in drinking/bath water and toothpaste disrupts thyroid function and can cause developmental problems.
Don’t freak out about this list, just do what you can when you can and try to incorporate natural, organic items as much as possible. Check out the ewg.org/skindeep for suggestions on alternatives
Foods to remove:
Artificial colors and flavors
Fake dairy substitutes
Fat substitutes like margarine, olestra, etc.
Food coloring and dyes
Food additives and preservatives
Processed meats including lunch meat, hot dogs, bacon, etc.
Trans fats like hydrogenated corn, soybean, safflower oil
Vegetable oil and corn oil
Artificial sweeteners including equal, NutraSweet, Splenda
Fruit juice and soda
High fructose syrups
All sugar including honey, maple syrup, cane sugar organic sugar
All breads including white and wheat
Foods to avoid:
Cream, half and half
Nuts (especially peanuts)
Protein: Meat: 4oz only, beans 1/2c cooked
(If you must eat animal protein or you feel unwell, always choose wild, or organic/grass fed and wild caught fish whenever possible and go for Non-GMO plant protein if you cannot find organic)
*many animal proteins contain dioxins which disrupt hormones and cause cancer
Free-range, grass-fed organic skinless Chicken
Free-range, grass-fed organic Beef
Wild-caught low mercury Fish
Free Range, grass fed Turkey
Wild caught Salmon
Wild caught Mackerel
Wild Alaskan Sardines
*when buying canned goods make sure the containers say “BPA-free”
Organic adzuki beans
Organic black beans
Organic kidney beans
Organic lima beans
Organic navy beans
Organic pinto beans
Organic split peas
Organic northern or cannellini beans
Grains: ½ cup cooked
Organic Brown rice
Organic Brown rice noodles
Wild rice; red, pink, or black
Energy Vegetables: ½ to 1 cup cooked
(Loaded with Vitamin A and great for digestion; high in sugar so only one portion per day) (Organic, non-gmo)
Acorn, spaghetti or butternut squash
White, yellow, purple potatoes (these are nightshade vegetables to avoid the first week and eat with caution afterward)
Leafy Greens: 4 cups per day
(Essential for detoxifying liver and
kidneys, high in fiber and antioxidants that reduce inflammation) Approximately
4 cups per day (fresh or frozen, non-gmo if you cannot find organic)
Cabbage (red, green, Chinese)
Lettuce, salad greens (except iceberg)
Rainbow Vegetables: 1 to 2 cups per day
(Organic or non-gmo, filled with
phytochemicals that support detox, eliminating inflammation, metabolic balance,
immune support, etc. If you have an autoimmune illness avoid nightshades for
Onions (yellow, red only)
Red, yellow, green peppers (these are nightshades so avoid if you have autoimmune issues)
Red, yellow, green tomatoes (these are nightshades so avoid if you have autoimmune issues)
Oils & Fats: 1 to 2 tablespoons
Organic Avocado (always wash skin before you cut open due to pesticides and processing residue)
Organic Coconut oil, milk (can cook with oil at high temps)
Extra virgin olive oil (do not cook at high heat as it burns and turns rancid)
Grapeseed oil (can cook at high temps)
Sesame oil (do not cook at high temp)
Walnut Oil (do not cook at high temps)
Olives, black or green
Almond, walnut, or cashew butter
½ cup to 1 piece
Grapes (purple, red, green)
Lemon or lime
Foods: 2 tablespoons
& Seeds: 1 handful
Organic and fresh whenever possible
Cilantro (only Fresh)
Himalayan Sea Salt
Beverages: 3 glasses upon waking and
6 to 8 more throughout the day
Clean, fresh water
For Thyroid support take:
Curcumin – 1200-2000 mg day alleviates stress, decreases inflammation, balances cortisol, antioxidant, improves cholesterol levels, improves insulin resistance.
B5 – 500mg day reduces cortisol production
B6 – 50 to 100mg before bed increases relaxing neurotransmitters such as GABA and serotonin, balances nighttime cortisol to prevent night waking and morning fatigue
Vitamin C with bioflavonoids – 1500 to 3000 mg day for immune support cortisol balance and adrenal replenishment
Iron – 30 to 60 mg amino chelate daily take with vitamin c for best absorption
Selenium – 100 to 200 mcg daily converts to antioxidant glutathione, protects thyroid from inflammation, critical in T3, T4 conversion.
Vitamin D3 – 2000 to 4000 IU daily with 100mcg of K2 for every 1000 IU of D3.
Zinc – 30mg day with food involved in T3, T4 conversion and hormone conversion
For complete info read “The Adrenal & Thyroid Revolution” by Aviva Romm, M.D.