Well-being Q&A: Thyroid problem
Dr V.L. Shyam answers queries exclusively for readers of Friday
I am 22 years old and am suffering from thyroid related health problems. I have been taking Thyronorm tablets for a long time. I am 164cm tall and weigh 74kg. Is my thyroid problem affecting my weight? How many calories should I consume to be able to lose weight?
Farheen, via email
The thyroid controls the rate of metabolism in the body. How fast energy is produced in the body's cells is directly proportionate to the thyroid hormone that gets to those cells. A low metabolic rate is the main reason for being overweight. A person with low thyroid function can exercise an hour or more a day, eat 1,500 calories or less a day and still gain weight. A person with high thyroid function, as seen in hyperthyroidism, will lose weight even if he or she doesn't exercise and eats 3,000 calories a day.
Restricting caloric intake also causes the thyroid to reduce production of thyroid hormones thereby lowering the metabolic rate. This is an innate mechanism, which preserves life when food is scarce.
Therefore, losing weight in the case of hypothyroidism is not just about eating a low-calorie diet. Exercise is especially important for weight loss.
Things to know if you have hypothyroidism:
- Make sure you get treatment. People with hypothyroids can't lose weight unless their hormones are in the low-normal range.
- Ask your doctor if you need T3 (thyroid hormone).
- There are certain foods to avoid while taking thyroid medication as they may block proper absorption of the medication. It is best to avoid foods like walnuts, soy products, iron supplements and multivitamins containing iron.
- Calculation of your calorie requirements is based on the number of hours you spend on different activities in a 24-hour period. For a sedentary lifestyle, your calorie intake should be below 1,500. Consider breaking your meals down into smaller, 250-calorie meals.
- Consider limiting the amount of starches - such as bread, pasta and rice - in your diet.
- Eat plenty of vegetables.
- Exercise 30 minutes a day. Even brisk walking in three- to ten-minute segments a day will raise your metabolism and help you burn more calories.
- Consider meeting an Ayurveda doctor to discuss supplements.
- Practise pranayama and postures such as sarvangasana and surya namaskara under the guidance of a yoga expert. These yoga postures help to improve not only your metabolism but your thyroid function as well.
