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Light Weight Living > Blog > Physical Wellness > Healthy Eating > How to Reboot Your Thyroid, Hormones, Metabolism, Mind & Mood

How to Reboot Your Thyroid, Hormones, Metabolism, Mind & Mood

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

Fried foods

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

Pastries

Donuts

Candy

Cookies

Cake

Chocolate

Foods to avoid:

Cheese

Cream, half and half

Ice cream

Cow milk

Cow yogurt

Kefir

Cream cheese

Cottage cheese

Barley

Corn

Oats

Rye

Wheat

Millet

Nuts (especially peanuts)

Tomatoes

Eggplant

Peppers

Potatoes

Soy

Alcohol

Vinegar

Caffeine

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

Organic Eggs

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

Scallops

*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 chickpeas

Organic pinto beans

Organic split peas

Organic northern or cannellini beans

Organic Lentils

Grains: ½ cup cooked

Organic Brown rice

Organic Brown rice noodles

Organic Buckwheat

Organic Quinoa

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)

Beets

Carrots

Mushrooms

Pumpkin

Parsnips

Sweet potatoes

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)

Arugula

Bok choy

Broccoli

Brussel sprouts

Cabbage (red, green, Chinese)

Cauliflower

Chard

Collard greens

Endive

Sprouts

Escarole

Dandelion greens

Kale

Lettuce, salad greens (except iceberg)

Mustard greens

Spinach

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 three weeks)

Artichokes

Cucumber

Leeks

Asparagus

Yellow squash

Zucchini

Carrots

Radishes

Sea Vegetables

Celery

Green beans

Snow peas

Onions (yellow, red only)

Red cabbage

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

Fruits: ½ cup to 1 piece

Organic Apples

Apricots

Organic Blackberries

Wild blueberries

Organic Cherries

Kiwi

Organic Raspberries

Coconut                                                                     

Nectarines

Pears

Peaches

Pomegranates

Plums

Organic Strawberries

Mango

Watermelon

Tangerines

Papaya

Dates

Grapes (purple, red, green)

Lemon or lime

Fermented Foods: 2 tablespoons

Coconut yogurt

Sauerkraut

Nuts & Seeds: 1 handful

Almonds

Brazil nuts

Cashews

Flaxseed

Hempseed

Pecans

Chia seeds

Pine nuts

Pumpkin seeds

Sunflower seeds

Sesame seeds

Walnuts

Spices:

Organic and fresh whenever possible

Basil

Cardamom

Cayenne

Cilantro (only Fresh)

Cinnamon

Cumin

Turmeric

Bay Leaves

Paprika

Himalayan Sea Salt

Dill

Curry

Garlic

Ginger

Mint

Oregano

Parsley

Rosemary

Thyme

Beverages: 3 glasses upon waking and 6 to 8 more throughout the day

Clean, fresh water

Carbonated water

Lemon water

Ginger water

Green tea

Herbal tea

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.

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